Craving pizza but staying low-carb? This Crispy Keto Cauliflower Crust Pizza is the answer! The golden, pan-browned crust is crispy on the outside and sturdy enough to hold toppings without getting soggy. Topped with a homemade keto tomato sauce, grass-fed beef, fresh spinach, onions, and creamy mozzarella, this pizza is not only delicious but also packed with nutrients. Say goodbye to carb-heavy takeout and hello to a healthy, satisfying pizza night!
Cauliflower crust offers several nutritional advantages over traditional pizza crust:
Lower in carbohydrates: A typical cauliflower crust contains 5-7g of carbs per slice compared to 30-40g in regular pizza crust, making it suitable for low-carb or ketogenic diets.
Higher in fiber: Cauliflower provides more dietary fiber than refined white flour, supporting digestive health and promoting fullness.
Lower in calories: Cauliflower crust typically has about 50-60% fewer calories than traditional pizza crust, potentially supporting weight management goals.
More nutrient-dense: Cauliflower contains vitamin C, vitamin K, folate, and various antioxidants not found in white flour crusts.
Gluten-free option: Beneficial for those with celiac disease, gluten sensitivity, or wheat allergies.
Additional vegetables: Inherently incorporates a vegetable serving into your meal, helping increase overall vegetable intake.
Lower glycemic impact: Causes less dramatic blood sugar spikes compared to traditional crust, which may benefit those managing blood sugar levels.
However, it’s worth noting that commercial cauliflower crusts often contain cheese, eggs, and other binding ingredients that add calories and fat. The overall healthfulness also depends greatly on your toppings choices and portion sizes.
Crispy Keto Cauliflower Pizza – The Best Low-Carb Crust Ever!
Description
Ingredients:
For the Crust:
1 medium head of cauliflower, riced (about 2 cups)
1 large egg
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
½ tsp garlic powder
½ tsp dried oregano
¼ tsp salt
¼ tsp black pepper
1 tbsp olive oil (for browning)
For the Keto Tomato Sauce:
1 cup crushed tomatoes (no sugar added)
2 cloves garlic, minced
1 tbsp olive oil
½ tsp dried oregano
½ tsp dried basil
¼ tsp salt
¼ tsp black pepper
For the Toppings:
½ lb grass-fed ground beef, cooked and seasoned
1 fresh mozzarella ball, chopped
½ cup fresh spinach, chopped
¼ cup red onion, thinly sliced
Instructions:
Make the Crust:
Preheat oven to 400°F (200°C).
Rice the cauliflower by pulsing florets in a food processor until it resembles rice.
Cook the cauliflower rice in a dry pan over medium heat for 5 minutes to remove moisture. Let cool.
Squeeze out excess water using a cheesecloth or clean kitchen towel.
In a bowl, mix cauliflower rice with egg, mozzarella, Parmesan, garlic powder, oregano, salt, and pepper.
Form the dough into a circle on parchment paper.
Brown the crust in a hot skillet with olive oil for 3-4 minutes per side until crispy.
Transfer to oven and bake for 10 minutes until firm.
Make the Sauce:
Heat olive oil in a pan over medium heat. Add garlic and sauté for 30 seconds.
Add crushed tomatoes, oregano, basil, salt, and pepper. Simmer for 5 minutes, then remove from heat.
Assemble the Pizza:
Spread tomato sauce over the pre-baked cauliflower crust.
Evenly distribute the cooked grass-fed beef, fresh spinach, onions, and chopped mozzarella.
Bake for 10 more minutes until cheese melts and toppings are heated through.
Serving & Meal Prep Tips:
Serve hot with extra fresh basil or red pepper flakes for added flavor.
Store leftovers in an airtight container for up to 3 days in the fridge.
Reheat in an oven at 375°F (190°C) for 5-7 minutes to keep it crispy.
Freeze crusts separately for quick meal prep—just add toppings and bake!
Estimated Cost: $12-$18 (serves 4)
Best Time of Year: Anytime! Perfect for weeknight dinners or weekend cravings.
Nutritional Values (Per Slice – 8 Slices Total):
Calories: 230
Protein: 18g
Fat: 14g
Net Carbs: 5g
Fiber: 2g
