Healthy Pizza

I loved Italian food growing up but I wanted to cook healthier variations that taste equally delicious. This home made cauliflower crust pizza with fresh mozzarella cheeze really hit the mark. I used red peppers, arugula, mushrooms and freshly graded parmigiana reggiano cheese but you can use whatever toppings you enjoy. See this TikTok video before you start.


1 Large cauliflower

1 Large Egg

1/2 Cup parmigiana reggiano or goat cheese

1 Teaspoon of oregano

1/8 Teaspoon salt

Black pepper to taste (~5 twists of ginder)

1/4 Cup pizza tomato sauce

Freshly sliced mozzarella cheese

Thinly sliced red peppers

White mushrooms and arugula

Garnish: Graded parmigiano reggiano cheese after baking

Prep Time: 60 minutes

Cook Time: 8-10 minutes


  • Preheat oven to 375 degrees F and line baking sheet with parchment paper
  • Wash cauliflower and separate into smaller florets
  • Use a food processer to grind cauliflower into rice texture (this may take several batches)
  • Bake cauliflower on prepared baking sheet for 15 minutes and let cool for 15 minutes (this is important to prevent egg from cooking while mixing)
  • Using a cheesecloth, squeeze most of the water out of the baked cauliflower a few times and put muscle into it (this step is really important)
  • Increase oven temperature to 450 degrees F
  • In a medium mixing bowl, whisk egg, oregano, salt and pepper for 15 seconds (not too much) then add 1/2 cup parmigiana reggiano or goat cheese and squeezed cauliflower and mix with a spatula until combined
  • Line baking sheet with new parchment paper and form the crust using the spatula (see TikTok video) to about 3/8 inch thick (too thin and it won’t hold toppings)
  • Bake for 20 minutes, remove from oven and carefully flip using two large spatulas and then cook for 1 – 2 minutes more (you can skip flipping if you prefer – I was nervous but it worked)
  • Remove from oven and add toppings (using too much tomato sauce will make the pizza soggy see TikTok video)
  • Cook for 8 – 10 minutes or until the cheese as golden brown spots
  • Let cool a few minutes and serve

Making the cauliflower crust is quite a bit of work. To save time, you can buy a premade cauliflower or whole wheat pizza dough from the grocery store.


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