Recipes and photos are AI created and editorially reviewed. Nutrition figures are estimates.
The best-known low carb pizza base: riced cauliflower squeezed dry, bound with egg and cheese and baked until golden, then topped with tomato sauce and mozzarella.
About 20 minutes of hands-on work.
Equipment: Food processor (or frozen cauliflower rice), microwave, clean tea towel, baking tray, baking paper
Measures and names
Ingredients
- 1 medium cauliflower, about 600 g, or 500 g frozen cauliflower rice
- 1 egg
- 75 g grated mozzarella, for the base
- 30 g grated parmesan
- 1 tsp dried oregano
- ½ tsp garlic granules
- ½ tsp salt
- 3 tbsp tomato purée (tomato paste)
- 2 tbsp water
- ½ tsp dried oregano
- A pinch of garlic granules
- Salt
- 100 g grated mozzarella
Optional extras
- 1 small handful of fresh basil leaves, to finish
Method
- Heat the oven to 220°C (fan 200°C) and line a baking tray with baking paper.
- Cut the cauliflower into chunks and blitz in a food processor until it looks like rice (or use frozen cauliflower rice). Microwave in a covered bowl for 6 minutes, then leave until cool enough to handle.
- Tip the cauliflower into a clean tea towel and wring out as much water as you can. Expect about a cupful. This is the step that decides whether the base is crisp or soggy.
- Mix the squeezed cauliflower with the egg, 75 g mozzarella, the parmesan, oregano, garlic granules and salt. Press out on the paper into a 25 cm round about 1 cm thick.
- Bake for 15–20 minutes until golden and firm. While the base bakes, mix the tomato purée with the water, oregano, garlic granules and a pinch of salt to make the sauce.
- Spread the sauce over the base, leaving a small border, and scatter over the mozzarella. Bake for 5–8 minutes more until the cheese bubbles. Scatter over the basil and cut into slices.
Swaps and tips
Frozen cauliflower rice saves the blitzing; cook it from frozen and squeeze it the same way. This is the longest and messiest of the pizza bases, but the baked, untopped base freezes well, so make two and freeze one for a quick pizza night.
Easy variations
- Chicken and pepper (cooked chicken, red pepper, red onion)
- Tuna and red onion (a drained tin of tuna, red onion, olives)
- Mushroom and spinach (sliced mushrooms, wilted spinach, a little garlic)
- Egg and ham (ham, with an egg cracked into the middle for the last 8 minutes)
- Spicy (pepperoni or chorizo, jalapeños, chilli flakes)
- Greek (feta, olives, cherry tomatoes)
- Breakfast (bacon, egg, mushrooms)
Nutrition estimated, per serving
| Protein | Carbs | Fibre | Fat | Calories |
|---|---|---|---|---|
| 43 g | 14 g | 7 g | 29 g | 490 kcal |
Values are estimates based on typical UK food composition data and will vary with brands and portion sizes.
Recipes are AI created and editorially reviewed; kitchen testing is ongoing. Made this recipe? .
Recipe from healthshelf.org
