cauliflower pizza crust recipe

Healthy Cauliflower Pizza Crust Recipe


No sleepover growing up was complete without it.

We’d always tussle over what kind to order, but it usually came down to plain cheese or pepperoni (pretty basic, we know).

There was no doubt though that whatever kind we chose would be dipped in ranch dressing. And obviously that’s not very healthy…

cauliflower pizza crust recipe

When it comes to pizza, we eventually parted ways completely with this greasy, unhealthy party pleaser. That is, until we created this simple healthier recipe alternative.

With under 200 calories, this pizza is TO. DIE. FOR.

And you can enjoy it 100% guilt-free since you’re sneaking in extra veggies too! If you have fitness goals you’re trying to keep up with, this healthy cauliflower pizza crust recipe is a MUST for your repertoire.

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But first… Story time.

When our older sister Lindsay was in high school, she became very interested in cooking.

She was vegetarian/vegan for quite some time, and one of the things she loved to make was homemade pizza. She would buy packs of whole wheat pizza dough and top it with tomato sauce and tons of veggies and every once in a while some vegan cheese.

Of course, she never really made any extras for anyone else because in our house it was kind of a “fend for yourself” venture. But the good news is that reflecting back on her homemade pizzas sparked up a brainstorm session for us last week…

Can we replace the high carb doughy crust with something else? Is there a way we could sneak more veggies in there somehow? Hmm… what about if we tried to do it like our Cauliflower Pancakes?

That’d probably be amazing! Let’s try it…

(Two hours later) Oh god, this crust is like mush Liz. It’s falling off the plate, how are we supposed to get this whole thing transferred off the pan?


Relax! What do you want me to do? This crust sucks and it smells bad. It seriously smells like poo in this kitchen. Sara, this is way more like a mashed potato than a crust. Let’s just start over, we can’t post this!

Sara, NO. We aren’t posting this, let’s just try again. And where’d you put the lighter? We need to light a scented candle.

It took a couple tries but we eventually nailed it.

This recipe is incredible and it’d be hard for anyone to notice the crust is made out of cauliflower.

Make it for your picky eaters and watch how quickly it disappears!

If you want to find even more healthy recipes like this one, check out this post on the 131 Method site.

Feel free to get the kids involved too by letting them add their own toppings. You can make it into a game by having them make funny faces out of pre-chopped veggies and healthy meats. If your kid doesn’t seem too interested, buy them a chef hat off

Why is this recipe better?

Because it uses 100% REAL FOOD ingredients.

That’s right, no artificial flavors or ingredients. No gluten. Little to no carbs.

And almost no calories at all… It’s the answer to your pizza craving dreams. And it won’t bloat you like regular pizza does.

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This pizza has got it covered in the flavor department, so even if you don’t have kids, you’ll still be in pizza heaven.

Give it a try this weekend and send us your pictures if you do! 🙂 Tag @supersisterfitness on Instagram so we can see your pizzas come to life.

Your trainers,
Liz & Sara

Cauliflower Pizza 

This recipe makes 1 personal sized pizza so feel free to double or triple to make some for others!

  • 2 cups fresh cauliflower
  • 1 egg white
  • 1 tbs coconut flour (or oat flour)
  • 1 tbs parmesan cheese
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • pepper or any other seasonings, to taste
  • 2 tbs tomato sauce
  • 2 tbs parmesan cheese
  • 1/8 cup light mozzarella
  • any toppings of your choice!

Preheat oven to 425 degrees and line a baking sheet with parchment paper.

Place cauliflower in a food processor and process until “riced.”

Place in a microwave safe bowl and microwave for 4-5 minutes or until soft.

Once cauliflower has COMPLETELY cooled, place in a kitchen towel SQUEEZE excess water out. You will have a significant amount of water come out!

Place cauliflower back into a bowl and add your egg white, flour, cheese, garlic, salt and pepper. Mix well and form into a ball.

Place on your prepared baking sheet and flatten into a round circle with your hands.

Place in oven for 15 minutes, then remove and carefully flip (we used another piece of parchment paper on top and a plate to assist in the flip of the pizza to make sure it didn’t fall apart). Place back into oven for 5-10 minutes or until golden brown.

Remove and top with sauce, cheese and any other toppings of your choice. Place back into the oven for 5-10 minutes or until cheese is golden. Enjoy!

Servings: 1

Calories: 180

Fat: 6 g

Carbs: 18 g

Fiber: 9.5 g

Protein: 16 g

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