Cauliflower Pizza
If you love pizza but want to skip the carb-heavy dough, you'll adore this cauliflower base. It's baked from finely chopped cauliflower, eggs and grated cheese, and it holds together surprisingly well. Feel free to vary the toppings to suit your taste: the version without tomato sauce but with a little feta straight on the base was a real winner in our test kitchen. A handful of fresh rocket on top makes it perfect.
Ingredients
- 500 g cauliflower
- 2 eggs
- 100 g grated cheese, e.g. Gouda
- salt and pepper, to taste
- oregano and basil, to taste
- 5 chestnut mushrooms
- 3-4 tomatoes
- olives, to taste
- rocket, to taste, added after baking
- salami or ham, to taste
- mozzarella or feta, to taste
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 320 kcal | 640 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 22 g | 44 g |
| Fat | 19 g | 38 g |
| Fibre | 4 g | 8 g |
| of which sugar | 6 g | 12 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 200C (fan 180C).
- Trim the cauliflower and chop the florets and stalk very finely.
- Spread the cauliflower over a baking tray lined with baking paper, season with salt and cover with a second sheet of baking paper. Cook on the middle shelf for 15 minutes.
- Meanwhile, mix the grated cheese with the eggs and a little pepper.
- Lift the cooked cauliflower off the tray, leave to cool until just warm, then fold it into the cheese and egg mixture.
- Spread the mixture thinly over a baking tray (or shape into two round bases) and bake in the hot oven for a further 15 minutes.
- Wipe the mushrooms and tomatoes clean and cut into slices.
- Season the baked cauliflower bases with oregano and basil, scatter over the mozzarella or feta and add the remaining toppings. Hold back the rocket for now.
- Bake the topped pizza for a further 10 minutes.
- Once baked, top with fresh rocket and serve straight away.
Cooked it? Tell us how it turned out.
Did you like it? Rate this recipe
Nutrition facts per serving (estimate)
| Calories | 320 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 22 g |
| Fat | 19 g |
| Fibre | 4 g |
| of which sugar | 6 g |
Frequently asked questions
Why does my cauliflower base turn soggy?
Tomato sauce can make the base a little wet. It's better to put cheese straight onto the base and skip the sauce, or use it very sparingly.
Can I freeze cauliflower pizza?
The baked bases freeze well. It's best to add the toppings only after thawing and re-crisping the base in the oven.
Is this pizza really gluten-free?
The base itself contains no gluten. Just check your toppings (e.g. salami, ham) are gluten-free products and the recipe will be gluten-free.
How finely does the cauliflower need to be chopped?
The finer, the better it holds together. You can also pulse it briefly in a food processor.
Comments
No comments yet. Be the first to write one!
Thanks for your comment! We will review it and publish it shortly.