For less than 500 calories, which is not even two slices of regular store-bought or delivery pizza options, a whole pizza can be eaten which is flourless, filling and a much healthier alternative.
In the recipe below, cauliflower is used to create the pizza base instead of flour. The pizza uses natural tomato paste instead of processed tomato sauces, that can be high in sugars and sodium. Grated cheese is baked into the base, in addition to being sprinkled on top, so there's no need to overload the pizza with too much greasy cheese. I topped my pizza with some green vegetables, sweet corn and shredded chicken.
The nutritional information for the recipe is without any meat or veg pizza toppings, only the grated cheese and tomato paste.
Whilst a traditional supermarket or delivery pizza may be considered quicker and tastier, my flourless version doesn't take too long to prepare and doesn't have the layer of grease which is often found glistening on top of the varieties that aren't homemade. In addition, who actually eats just one slice of pizza? A whole pizza has between 2240-2640 calories which is over the daily calorie intake for both men and women (typical daily value is 2000 calories)!
The
Papa Johns large pepperoni pizza (14 inch) has 330 calories a slice (1/8 pizza / 130g), 14g fat, 870mg sodium, 37g carbohydrates, 2g fiber, 4g sugar and 13g protein.
The
Papa Johns large vegetarian pizza (14 inch), topped with onions, green peppers, mushrooms, olives, cheese and tomatoes, has 280 calories a slice (1/8 pizza / 161g), 9g fat, 700mg sodium, 39g carbohydrates, 2g fiber, 5g sugar and 11g protein.
It's healthier to opt for a large slice of a thin crust pizza as all nutritional amounts tend to be lower. However, with less dough, there's more room for toppings which can make thin crust versions worse than deep pan varieties, especially if filled with salty, fatty processed meats and extra cheese.
Suggested Pizza Toppings:
peppers, onions, mushrooms, olives, courgettes, spinach, kale, chicken, tuna, sweetcorn, black beans, pepperoni, artichoke, pineapple, asparagus, avocado.
Flourless Pizza
Makes 1 pizza
Click
HERE for a printable recipe card.
Ingredients:
Base
- 200g/ 7oz / approx. 1/2 head cauliflower
- 28g / 1oz cheese, grated
- 1tsp herbs, dried (e.g. parsley, oregano, mixed herds)
- 1 egg, beaten
- sprinkle onion / garlic powder (optional)
Topping
- 33g / tbsp tomato paste
- 15ml / 1tbsp water
- 28g / 1oz cheese, grated
- selection of pizza toppings
Method:
Blend the cauliflower in a food processor and then microwave/cook for 4 minutes to soften. Allow to cool.
In a bowl, mix the blended cauliflower, egg, cheese, herbs, and onion/garlic powder (if using).
Spread on a baking tray, sprayed lightly with cooking spray, to create a pizza base.
Bake in the oven at 220C / 425F for 15 minutes.
Mix the tomato paste with one tablespoon water to form a thick tomato sauce. Spread on the pizza base. Add grated cheese and additional toppings.
Bake in the oven at 175C / 350F for 10-15 minutes or until toppings are cooked. ENJOY!
Click
HERE for a printable recipe card.
Nutritional Information: Pizza base plus cheese and tomato topping
