This Cauliflower Pizza with Greek Yogurt Pesto topped with grilled veggies makes for an easy, healthy meal that’s low carb and high protein!
If you’re like me, you just rolled out of bed and immediately turned on your computer.
Because you are also a person of the computer era and have been told to ALWAYS BE PLUGGED IN. Even when your eyeballs are barely alive yet, so they peer into the bright light, burn, and wish that they could just wither up and die.
That might be dramatic. But it’s probably not.
Why you will LOVE This Recipe
Three cheers for PIZZA! Who doesn’t love pizza, am I right or am I right?! I love cooking up pizza or incorporating it into my recipes like pizza crockpot pasta BUT some of us may have allergies or dietary preferences and pizza doesn’t always fit the mold. Today’s low carb cauliflower pizza crust is gluten free AND Keto friendly, making it an excellent better-for-you choice than regular pizza BUT doesn’t sacrifice on taste, flavor or texture! Similar to sweet potato pizza crust, this crust is made with veggies and seasoned to perfection to make your low carb pizza experience the best it can be. Whether there’s a food allergy in your family, a Keto eater OR you just want to try out a healthy pizza crust alternative, this is the recipe for you!
The Secret to Crust that Isn’t Soggy
I love passing on little tips and tricks when it comes to cooking in the kitchen, and this keto cauliflower pizza crust has a step that you must not skip! After microwaving your riced cauliflower, place it into a clean kitchen towel and be sure to wring out ALL of the excess moisture! If you want crispy, delicious pizza crust with no soggy texture, don’t skip this step and put some muscle into it!
Ingredients Needed
You might think that making a cauliflower pizza recipe must be SUPER complicated, because it’s specialized. Well, I’m here to tell you that it’s not that hard and you probably have most of the ingredients to make it already! Here’s what you’ll need to make this delicious, keto take on pizza:
Crust
- Cauliflower
- Garlic
- Salt
- Italian Seasoning
- Pepper
- Parmesan Cheese
- Egg Whites
Sauce
- Plain Non-fat Greek Yogurt
- Fresh Basil
- Garlic
- Salt and Pepper
- Olive Oil
Toppings
- Zucchini
- Roma Tomatoes
- Olive Oil
- Parmesan Cheese
- Fresh Basil
YES! Cauliflower is a fantastic vegetable to incorporate into a Keto diet, as it is very low in carbs. Cauliflower contains about 1.5 grams of carbs per 1/2 cup!
Absolutely! It’s low carb and loaded with fiber to keep you full and your digestion healthy. Plus, the cheese has protein to build your muscles!
Yes! Cauliflower is much lower in carbs than flour, so this cauliflower crust pizza is lower in carbs than normal pizza
How to make Cauliflower Pizza
Preheat
Turn on the oven and line a pizza pan with parchment paper.
Prepare the Cauliflower
Place the cauliflower into a large food processor and process until the texture is rice-like. Place it in a microwave safe bowl and heat for 7 minutes on high in the microwave. Stir and heat again for 7 more minutes. Let the cauliflower cool. Once cool enough to handle, pour the cauliflower into a clean kitchen towel and wring it out until ALL the excess liquid comes out.
Make the Dough
Place the cauliflower into a large bowl along with the garlic, salt, italian seasoning, pepper, and most of the parmesan. Stir well and then add in the egg whites, mixing to combine. Divide the dough into 4 balls and spread them out onto your pizza pan.
Make the Sauce
In a small food processor, add the Greek Yogurt, garlic and basil until smooth, stopping to scrape down the sides as needed. With the food processor running, slowly stream in the olive oil. Set aside.
Grill
Mix together the zucchini, tomatoes, and olive oil in a large bowl, seasoning with salt and pepper. Place them on the grill and grill them up until charred and soft, a couple minutes per side. Set aside.
Broil
Once the pizza crust is cooked, remove them from the oven and add the remaining parmesan cheese. Place them under the broiler until golden brown and the cheese has melted.
Grill
Spread some of the garlic yogurt sauce on each pizza and top with the veggies. Sprinkle them with the remaining cheese, then place the pizzas on your grill until the cheese has just melted.
DEVOUR
Serve up your pizzas immediately and enjoy!
Other Topping Ideas
If roasted zucchini and tomatoes aren’t your favorite, or you simply want to mix things up a bit with your pizza, you can add whatever you want! Some grilled or pulled chicken would be a delicious addition to this pizza, as well as some sauteed onions and bell peppers.
Ingredients
For the cauliflower crust:
- 12 Cups Cauliflower cut into florets (about 2 medium heads or 3 lbs)
- 1 Tbsp + 1 tsp Garlic minced
- 1/2 tsp Salt
- 1 tsp Italian Seasoning
- Pepper
- 1 1/3 Cup + 4 Tbsp Parmesan cheese grated and divided (about 3.5 oz)
- 2 Large egg whites
For the Greek yogurt basil sauce:
- 1/2 Cup Plain Non-fat Greek yogurt
- 1/2 Cup firmly packed Fresh basil roughly chopped
- 2 tsp Garlic minced
- 1 Tbsp Olive oil
- Salt/pepper to taste
For topping:
- 1 Small zucchini sliced
- 3 inch Roma Tomatoes sliced 1/2 thick *
- 1/2 Tbsp Olive oil
- 1/2 Cup Parmesan Cheese grated
- Fresh basil for garnish
Instructions
- Preheat your oven to 400 degrees and line a pizza pan with parchment paper.
- In a large food processor, process the cauliflower into it is fine, and the texture of rice. I did mine in 4 batches.
- Place the cauliflower into a LARGE bowl and microwave for 7 minutes, stir, and microwave for an additional 7 minutes. Then, let the cauliflower stand until cool enough to handle, 10-15 minutes.
- Dump the cauliflower into a thin kitchen towel ** (I did mine into two batches) and ring out ALL the excess moisture. Put some muscle into it and really get out as much as you can, as this is the key to a not-soggy crust.
- Transfer the cauliflower back into a large bowl and add in the garlic, salt, Italian season, a pinch of pepper and 1 1/3 cups of the Parmesan. Stir until well combined and then add the egg whites, mixing until well combined.
- Divide the cauliflower into 4 balls (about a heaping 1/2 cup each) and spread onto on the pizza pan, leaving a ridge for the crust.
- Bake until golden brown, about 30 minutes.
- While the pizza bakes, Combine the Greek yogurt, basil and garlic in a small food processor (mine is 3 cups) until smooth and creamy, scraping the sides down as necessary.
- With the food processor on, stream in the olive oil until well mixed. Set aside.
- Then, preheat your grill to medium-high heat.
- Combine the sliced zucchini, tomato and olive oil in a small bowl and season with a pinch of salt and pepper. Grill until charred, about 2-3 minutes a side.*** Place onto a plate and set aside. Keep your grill on.
- Once the pizza is cooked, remove them from the oven and preheat your broiler to high heat for 3 minutes. Take the remaining 4 Tbsp of cheese and sprinkle it onto the pizzas (1 Tbsp each) and broil for 2-3 minutes until golden brown and melted.
- Spread some of the Greek yogurt sauce **** on each pizza and then top with the grilled veggies and sprinkle with remaining cheese.
- Place the pizzas onto the grill just until the cheese melts, about 2-3 minutes.
- DEVOUR immediately.
Tips & Notes:
*I find the thinner the towel, the more water you are able to squeeze out.
*** If you have troubles getting the tomato off the grill, a fork will really help!
**** You probably won’t use all the sauce…but it makes a great veggie dip!
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
FOR THIS RECIPE, I RECOMMEND:
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Don’t forget to check out all the other great recipes for June Dairy Month:
Inside BruCrew Life made a Pina Colada Cake Trifle
Lemons for Lulu made a Coconut Banana Cream Pie
Country Cleaver made Chocolate Chip Mini Greek Yogurt Pops
Climbing Grier Mountain made Chicken Shawarma Gratin with Jalapeno Mint Yogurt
Well-Plated made Berry Breakfast Yogurt Popsicles
Love Grows Wild made Smoothie Popsicles
Eat2Gather made a Grilled Cheese Bar
In Katrina’s Kitchen made Milk and Cereal Breakfast Popsicles
Shugary Sweets made a S’Mores Coffee Milkshake
Want more cauliflower?
Ranch Roasted Cauliflower with Avocado
Buffalo Chicken Meatballs with Cauliflower Alfredo
Thai Salad Wraps with Cauliflower Rice
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شركة تنظيف خزانات بالمدينة المنورة says
very nice article
Heather @Boston Girl Bakes says
Oh just stumbled upon this- such great tips- like the layer of cheese between the sauce and crust- and baking them small! Genius! I’ve made some cauliflower crusts in the past and with enough cheese and sauce I convinced myself it was pizza, but really they were quite disappointing! Can’t wait to try this 🙂 and as a daughter of a dairy farmer love this post!
Taylor Kiser says
Haha I love that you’re being honest with yourself now! It’s ALL about the little tweaks to make the crust!! And thank you! 🙂
Jaimie M says
Hey Taylor!
Delicious recipe! I just tried it last night. My boyfriend and I have been trying to eat less meat and less carbs in this new year and I’m glad we started with this. I recommend layering cheese cloth to get all that water out of the cauliflower when making the crust (it makes a very fine mesh that way).
My only question would be is there any way to make this without the parm in the crust? I only ask because the salt levels were very high, and I definitely want to make this again, just with a little less sodium. 🙂
Thank you for this bomb recipe!
Taylor Kiser says
The parm in the crust really does help hold it together! I have a dairy-free version of cauliflower pizza: https://www.foodfaithfitness.com/paleo-pizza-with-mango-curry-cashew-sauce/ you could try using that to help?? I just can’t speak as to how it would work! You would also want to leave the ginger out of the crust!
hotmail login says
My only question would be is there any way to make this without the parm in the crust? I only ask because the salt levels were very high, and I definitely want to make this again, just with a little less sodium. ????
Taylor Kiser says
Unfortunately cheese is SUPER important here! I do have this recipe: https://www.foodfaithfitness.com/paleo-pizza-with-mango-curry-cashew-sauce/
Which is based on this but without cheese (totally different flavors) but it might help guide you??
Amanda J says
This sounds sooooo good and I’ll be making it this weekend! Wonder if frozen cauliflower would work? Thanks for another great recipe!
Taylor Kiser says
Hmmm! I wanna say no, so it’s a lot more watery- but you never know!
Michele says
I made this recipe yesterday, using 2/3 of the recipe as my one cauliflower was a little over 2 lbs in weight. The crust worked beautifully. I had made a Greek yogurt dip the night before, which I used as the base for one of the two pizzas; and made a bit of spicy sauce from some leftover tomato puree for the second one, adding baked eggplant slices, anchovies and capers and a couple of Provolone slices. I love cauliflower as a vegetable, but this is a great discovery. Thank you so much for posting the recipe!
Taylor Kiser says
You are SO welcome! SO glad you loved it -I want to try your version!!!
Sharon says
I just found your recipe…..it looks amazing and it’s going to be dinner tonight???? I was wondering if there was a reason for the yoghurt to be non-fat? I only buy full fat yoghurt and made the pesto sauce with that. It tastes delicious but is a bit watery. Not sure if it’s because of the yoghurt I used though!
Taylor Kiser says
Hi Sharon! I am so excited that you are going to try this! Very strange that it is watery with full-fat as it isn’t with fat-free! So maybe it was the yogurt? The sauce WILL definitely be thinner than a “traditional” pesto sauce though! Does that help? The reason it is non-fat is mainly just to keep calories/fat down – that’s all!
Katie says
This cauliflower pizza recipe is FANTASTIC! And the pesto! I’m shocked – it’s sooo good! My 4 year old daughter was eating it, & I had put a pizza made from a pita pocket on her plate too…. and she said to me, “Mom, this is delicious!!” As she was putting the first bite of a pita pizza in her mouth, I asked her of she had tried the pizza with the cauliflower crust & which she liked better. She told me she didn’t know, because she never got any of the cauliflower one. I dished her plate & it was just her & I for the night, & I watched her eat, so I knew she had… after a smidge more talk & little self realization, she covered her mouth in shock & said, “Mom, I did! It was so good I didn’t even realize I ate something different!”
Thanks so much for a crispy crust & delicious pizza!!
Taylor says
Thanks Katie!
Ridhima says
This looks like the perfect comfort food!
Taylor Kiser says
Thank you so much!
Christiane says
Young woman, You are pretty, a follower of Jesus and from the looks of it, a great cook. I cannot wait to try out your amazing recipes.
Taylor Kiser says
Oh thank you! 🙂 I hope you find some that you love!!