The first time I attempted to make cauliflower pizza it was an utter failure.
It tasted mushy and nothing like pizza. Since I am someone who likes to enjoy the food I am eating I said “sayonara” to cauliflower pizza. It just wasn’t for me.
But then more and more people kept telling me how much they liked it. So I figured three years later, maybe I should try it again. And I am SO glad I did.
If at first you don’t succeed, try, try again, right?
I have discovered that the key to making cauliflower pizza is to make sure the moisture is removed. Seriously. This is REALLY important.
I learned this lesson when I made my Yummy Egg Stir-Fried Cauliflower Rice. Removing the moisture makes all the difference in the texture.
During my first attempt at cauliflower pizza I overlooked this suggestion and the texture came out too soft and mushy. Another important step is not to add too much sauce. It may also make the texture mushy.
My secret ingredient in this recipe is nutritional yeast. Nutritional yeast has a cheesy flavor and makes a great substitute for parmesan cheese. It’s also high in B vitamins and contains additional protein. Both, B vitamins and protein, are important nutrients for bariatric post-ops.
You can make a batch of the cauliflower pizza crust on the weekend and store them in the fridge or freezer for later in the week. They can easily be cooked in a toaster oven. When you reheat them I would recommend re-heating them in a toaster oven for the best texture.
Each pizza is about 14 g of carbohydrates and 12 g protein. You can add whatever topping you want, as well.
Mini Cauliflower Pizza Recipe
- 1 cup cauliflower rice (frozen or fresh)
- 1/4 cup grated parmesan cheese
- ¼ cup nutritional yeast
- 1 egg, beaten
- 1 tsp italian seasonings
- 1/2 tsp crushed garlic
- 1/2 tsp salt
- 1/2 cup shredded mozzarella cheese (for topping)
- 1/3 cup pizza sauce and additional toppings of your choice
- Preheat oven to 450 F.
- Microwave riced cauliflower for 3 min on high. When you remove, strain it and press down to remove excess water. Then transfer to plate and soak up additional moisture with paper towel. Squeeze out as much moisture as you can.
- Then mix together with egg, parmesan cheese, nutritional yeast, salt, garlic and Italian seasonings. Set aside.
- Next, spray a baking sheet with non-stick cooking spray. Then make 3-4 inch round crusts in your hands and lay on baking sheet. Bake for 12 minutes.
- Remove from oven. At this point you can freeze or put the crusts in fridge if you plan on using them later. But if not, proceed to step 6.
- Top mini pizzas with about 1-2 tablespoons of sauce each. Then top with mozzarella. Then additional topping if you desire. Place back in oven for 5 minutes. Remove and let cool. Voila.
I can’t wait to hear what you think of these tasty little pizzas.
I want to take this opportunity to thank My Bariatric Life for letting me feature a monthly bariatric recipe for the past 6 months. It has been wonderful experience and I enjoyed connecting with all of you. I am curious, what was your favorite recipe that I showcased?
Besides this recipe, I think the Dill Chicken Salad has been my favorite!
If you want to stay in touch, please join me over at Bariatric Meal Prep. I recently created a free 1 week bariatric meal plan you may find helpful. My favorite recipe over there is my Weeknight Pasta Fagioli. You gotta try it!
Please do keep in touch! Take care, for now!
Helping you find balance on and off your plate,
Kristin Willard RDN