Are you a true pizza lover? Then you must know the pain of having to cut out doughy delights such as pizza. After all, we do know that the cheesy, carb-filled slices of pizza goodness are not the healthiest food available. This is why we have come up a delicious Ideal Protein cauliflower pizza crust recipe! This is perfect for Ideal Protein or Ideal Protein Alternative plans.
Now you can indulge your pizza pangs in a healthy pizza alternative without having to go through a guilt trip afterward. What’s more, the Ideal Protein diet fully endorses this Cauliflower Pizza Crust recipe. It is delicious, easy to make, and is packed with healthy nutrients.
Cauliflower substitutes have dethroned almost every carb-filled food, from rice to muffins, and now pizza. It is so much more healthy, low in carbs, fat, and gluten-free.
If you want to lose weight without cutting out all your guilty indulgences, cauliflower pizza is one way to do it. This recipe is one you can start with to light the way.
1. Ideal Protein Cauliflower Pizza
This whole pizza serves one person.
- 1 packet Ideal Protein Potato Puree
- 2 cups frozen cauliflower.
- 3 egg whites.
- Preheat the oven to 350F.
- Cook the frozen cauliflower in a microwave until it becomes warm.
- Pulse the now warm cauliflower in a food processor until it has a rice texture. If you don’t have a processor, you can also chop it until you achieve the same consistency.
- Squeeze moisture out of the chopped cauliflower until it becomes dry. Use a coffee filter or cheesecloth to do this.
- Add to the cauliflower the Ideal Protein Potato Puree, egg whites, and spices of your choice.
- Use a spoon to create a shape like a crust, starting from the outer rim going inward on a well-greased parchment paper.
- Bake the mix for 25-30 minutes.
- Remove the crust and set the oven to broil.
Some of the spices you can use include garlic powder, onion powder, etc. You can also get creative with the topping. Some fun options are Walden Farms Sun-Dried Tomato Dressing, organic spring mix, white mushrooms, cherry tomatoes, 2 ounces of chicken, rosemary, etc.
This is the nutritional value you can expect from a serving size of one portion, or 1/4 crust. However, it can vary slightly depending on the type and amount of topping you choose to use.
- Amount Per Serving
- Calories 110
- Calories from: Fat 36
- Total Fat: 4g (6%)
- Saturated Fat: 2g (10%)
- Trans Fat: 0g
- Cholesterol 10mg: (3%)
- Sodium 105mg: (4%)
- Potassium 0mg: (0%)
- Total Carbohydrate: 14g (5%)
- Dietary Fiber: 1g (4%)
- Sugars: 0.5g
- Protein 6g: (12%)
Vitamin A 0% • Vitamin C 10%
Calcium 6% • Iron 6%
The percentages represent the RDI based on a 2000-calorie diet.
Health Benefits of Cauliflower Pizza
Cauliflower has replaced many of the high-carb dough in typical pastries and other doughy foods. The reason cauliflower works so well is that once riced, it turns into a sort of flour that can you can use to substitute the mashed potatoes or dough part of the pizza base.
Broccoli is also a popular substitute, but cauliflower. Of course, it does not replace the chewiness of real pizza, because only wheat flour with all the gluten can do that. However, it does make a delicious pizza-like meal that anybody can enjoy.
Plus, cauliflower is much healthier. It is gluten-free, very low in carbs and sugars, and is packed full of nutrients. Here are some of the health benefits of cauliflower pizza crust.
- Cauliflower is packed full of nutrients. According to Healthline, the impressive nutritional profile of cauliflower is as follows:
- Calories: 25
- Fiber: 3 grams
- Vitamin C: 77%
- Vitamin K: 20%
- Vitamin B6: 11%
- Folate: 14%
- Pantothenic acid: 7%
- Potassium: 9%
- Manganese: 8%
- Magnesium: 4%
- Phosphorus: 4%
Where the percentages represent the reference daily intake (RDI).
- High in fiber. One cup of cauliflower goes into the pizza, which contains about 3g of dietary fiber or about 10% of the RDI. Fiber plays a vital role in the health of the digestive system, helps to prevent heart problems, and also prevents constipation.
- It is an excellent source of antioxidants. These are compounds which bind with harmful free radicals to prevent inflammation. Cauliflower is in a class of vegetables known as cruciferous vegetables. These are exceptionally high in antioxidants, especially glucosinolates and isothiocyanates, which can slow the growth of cancer cells.
- It contains choline. Not many foods contain this critical nutrient, which protects and maintains cell membrane health. It also helps to promote a healthy nervous system and can prevent liver or heart disease, Alzheimer’s, and dementia.
- It is a low-carb alternative to grains and legumes. If you are trying to lose weight, cauliflower pizza crust and other cauliflower recipes are great at curb your craving for carbs while increasing vegetable intake.
- It is rich in vitamin C. One cup of cauliflower has almost 100% of the reference daily intake of vitamin C, a very important antioxidant. It also adds about 25% of your reference intake of Vitamin K intake.
Expert Tips on How to Prepare Delicious Cauliflower Pizza Crust
Cauliflower pizza crust, while simple enough, can be daunting for beginners. However, some expert tips will help you nail down the recipe.
- Weigh your cauliflower head first, or measure out the flour, according to the recipe requirements. Make sure to use the right amount of cauliflower flour. If you use too little, it will become excessively wet. If you use too much, it will crack when baking.
- Dry the cauliflower as much as possible. The drier it is, the more doughy it becomes. A two-step process involving cheesecloth and strong elbows can do the work.
- Eat it hot. The crust is most delicious right out of the oven. Don’t wait for it to cool down unless it is necessary.
- Be creative on the toppings, but go easy. Since the crust doesn’t have as much base as a real pizza would have, a lot of toppings will weigh it down.
Since 2009, cauliflower flour has become a significant sensation in healthy eating. It helps to cast a healthy halo on our most indulgent foods, and this delicious cauliflower pizza crust is no exception. Once you get it right, you will be happy to ditch unhealthy pizza without punishing your taste glands.