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Good Living / Savory

Healthy cauliflower pizza

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Healthy cauliflower pizza


  • Preheat oven to 200* C (390* F) Fan.
  • In a food processor, beat the cauliflower florets until they break down to resemble grains of rice.  If your food processor is not so large, add them in batches.
  • Fill a pot with water, place over high heat and bring to a boil.
  • Add the cauliflower and boil for 4-5 minutes.
  • When ready, drain in a strainer lined with a cheesecloth. Wrap it in the cheesecloth and squeeze it with your hands to remove as much moisture as possible.
  • Transfer to a bowl and add the egg, goat cheese in pieces, oregano, salt and curry powder. Mix with your hands until you create a dough.
  • Line a baking pan with parchment paper.
  • Shape the dough into a round circle that is 25 cm in diameter with your hands. (You can use a metallic ring to help get better results.) You can make the edges thicker for a thicker crust.
  • Transfer to prepared baking pan and bake for 35-40 minutes, until golden.
  • When ready, remove from oven add your choice of toppings for your pizza.
  • Empty the can of whole tomatoes into a bowl. Mash the larger pieces with a fork. Leave some pieces larger. It’s nice to get the full flavored taste of the tomato when you bite into a pizza.
  • Finely chop the herbs. If you don’t have any fresh herbs on hand, you can use dry herbs.
  • Add the herbs, ketchup, oats, salt, pepper, a pinch of sugar, the sauce and olive oil to the bowl with the tomatoes. Stir to combine. Add the grated parmesan last (optional).
  • Spread the tomato sauce on the whole surface of the pizza with a spoon.
  • Cut the goat cheese and mozzarella into small pieces and add on top.
  • Bake again for 5-10 minutes, until the cheeses melt.
  • When ready, remove from oven, cut the cherry tomatoes in half and place over pizza along with rocket leaves.
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Nutrition information per portion

Calories (kcal)
15 %


Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

Total Fat (g)
27 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

Saturated Fat (g)
60 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

Total Carbs (g)
5 %


The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

Sugars (g)
9 %


Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

Protein (g)
36 %


It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

Fibre (g)
11 %


They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

Sodium (g)
23 %


A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.

*To calculate nutritional table data, we use software by Nutritics logo

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