Cauliflower base Pizza that’s good for you!!

veggie piza

Cauliflowers….I have to confess is one of those veggies that I always want to use in various ways, you can roast it, fry it, mash it etc. I like the simplicity of it and how it blends so well with other veggies! My 6 year old daughter loves pizza so here’s a cool and delicious way to make pizza an actual healthy dish! When it comes to the toppings feel free to grab any vegetable you are in the mood to eat.

The players:


1 medium sized head of cauliflower

Cheese! : ¼ cup shredded Parmesan cheese, 1¼ cup mozzarella cheese


1 egg

½ cup pizza or your favourite tomato based sauce

1 cup diced bell peppers (yellow, orange, red, green, or any combo of your choice)

veggie mix

½ cup broccoli florets

½ cup diced red onion

Seasoning: ¼ teaspoon salt, teaspoon basil or rosemary (dried is okay) ½ teaspoon oregano


½ cup tomatoes, diced

*I threw in some baked beans

Let’s Go!

Preheat oven to 200 degrees C.

cauli grater

Remove the stems from the cauliflower and using a grater or chop it very finely, to the size of rice grains.

cauli rice

Using a Microwave in an uncovered in a microwave safe bowl on high heat; heat for 4-5 minutes. Remove it from the microwave and allow it to cool for at least 4-5 minutes.
When the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it.  Repeat this process as many times as possible to drain as much liquid as possible.

cauli rice towel

In a bowl, mix the cooked cauliflower, egg, garlic, cheese, and seasonings and form a dough and spread the cauliflower mixture out onto lightly greased oven pan.

mix cauli rice eggscauli base

Bake the crust for approximately 10-15 minutes or until the crust is golden and crispy. After the crust is golden remove it from the oven and top with pizza sauce then cheese then the chopped veggies.

apply saucepizza layerscreate layers

Place the pizza back in the oven and bake for another 12-15 minutes.

Serve hot and enjoy!

rainbow pizza


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