Cauliflower pizza recipe

(314 ratings)

Cauliflower pizza is a healthier take on a treat, with the base made of cauliflower pressed into shape, making it wheat free and just 213 calories

  • healthy
  • healthy
Total Time30 mins
Nutrition Per PortionRDA
Calories213 Kcal11%
Fat11 g16%
Saturated Fat5 g25%

This cauliflower pizza recipe is perfect for those wanting a guilt-free slice of Italian goodness.

Our cauliflower pizza is the ultimate fuss-free fakeaway. A healthier take on the classic Italian treat, this cauliflower and egg pressed pizza is gluten-free and just 213 calories - a great choice for those on a Slimming World plan. This recipe serves two people and is quick to create, taking around 30 mins to prepare and cook. Simply make and bake the light pizza dough then add on our recommended toppings of sweetcorn, pepper, mozzarella and tomato sauce.


  • 250g cauliflower
  • 1 large egg
  • ½tsp freshly chopped oregano
  • 1tsp Parmesan
  • Frylight cooking spray
  • 1-2tbsp tomato purée
  • 25g mozzarella
  • 1tbsp sweetcorn
  • ¼ red pepper, cut into thin strips
  • handful of rocket




  1. Heat the oven to 200C, gas 6. Blitz the cauliflower in a food processor and tip into a microwave-safe bowl. Cook on high for 5-6 mins, until softened. Carefully squeeze out any excess water in a clean tea towel, then mix with the egg, oregano and Parmesan, and season.
  2. Spread the cauliflower mix onto a baking tray lined with non-stick baking paper, to a circle about 23cm wide. Spray with the Frylight and cook for 10 mins.
  3. Mix the tomato purée with a little hot water and spread onto the cauliflower base. Top with the mozzarella, sweetcorn and pepper, and cook for a further 10 mins. Top with rocket and serve.

Top tip for making cauliflower pizza:

Don’t be afraid to add on other veggies to your pizza. Chopped tomatoes, spinach leaves and peppers work well and will help you reach that all important five-a-day target.

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Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 12 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies