Mediterranean Cauliflower Pizza

22 45 597
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 2
Mediterranean Cauliflower Pizza
Health Highlights
Enjoy pizza night while knowing its full of highly nutritious vegetables!


1 medium head Cauliflower (for the cauliflower base)
1/4 cup Parmesan cheese, grated (for the cauliflower base)
1/4 cup Almond flour/meal, Bob's Red Mill (for the cauliflower base)
1 large Egg (for the cauliflower base)
1 tbsp Olive Oil, Extra Virgin (for the cauliflower base)
1/2 tsp Onion powder (for the cauliflower base)
1/2 tsp Himalayan sea salt (for the cauliflower base)
1/4 tsp Garlic powder (for cauliflower base)
2 tbsp Extra virgin olive oil, onion-infused (for pizza sauce)
1/2 tsp Oregano, dried (for pizza sauce)
1 clove(s) Garlic (for pizza sauce)
2 small Tomato (coarsely chopped, for pizza sauce)
1/2 tsp Oregano, dried (for pizza sauce)
1 pinch Himalayan sea salt (for pizza sauce)
1 dash Black pepper (for pizza sauce)
2 tsp Olive Oil, Extra Virgin (for topping)
1 pepper(s) Roasted red peppers, canned (sliced, for topping)
4 heart Artichoke hearts, canned (thinly sliced, for topping)
1/4 cup Kalamata olives (for topping)
1 clove(s) Garlic (for topping)
1 cup Arugula (for topping)
1 tbsp Roasted pine nut hummus, Sabra (for topping)


1. Place a pizza stone or upturned baking tray in the oven and preheat the oven to 220°C (430°F). Lightly grease and line a 26 cm (10 ¼ in) pizza tray with baking paper.
2. Bring a large saucepan of water to the boil. Line a colander with muslin (cheesecloth) or a clean dish towel.
3. Place the cauliflower in a food processor and blend until finely chopped into tiny grains.
4. Cook the cauliflower for 1 minute, so it still has a bite to it but is not completely raw. Pour into the prepared colander and set aside to drain and cool slightly.
5. To prepare the pizza sauce, heat the oil in a small saucepan over low heat. Cook the garlic until softened. Add the tomatoes and herbs and cook for 15 minutes, or until softened and the liquid has reduced to make a thick sauce. Purée using a stick blender or food processor. Season with salt and pepper.
6. Bundle the cauliflower up in the muslin cloth or dish towel and squeeze out any extra liquid.
7. To prepare the base, place the cauliflower and the remaining ingredients in a medium bowl and mix well to combine. Spoon the mixture in the centre of the pizza tray and press out to make an even base. Place the pizza tray onto the preheated stone or upturned baking tray. Bake for 15-20 minutes, until golden brown and beginning to crisp up.
8. Spread the prepared sauce over the base. Scatter the roasted capsicum, artichoke, goat’s cheese, and olives on top. Cook for a further 10 minutes, or until the cheese softens and begins to turn golden brown.
9. Remove from the oven, top with rocket and scatter with pine nuts. Drizzle with oil. Slice to serve.


Cauliflower makes a brilliant gluten-free pizza base, especially when it’s mixed with a generous handful of parmesan to get those crispy edges.

And with lots of light yet flavorful toppings, this dish scratches the pizza itch without all the “gut luggage and lethargy,” as Beauty Chef founder Carla Oates puts it, of the traditional gluten- and dairy-packed version we grew up with.

Nutrition Facts

Per Portion

Calories 597
Calories from fat 402
Calories from saturated fat 70
Total Fat 45 g
Saturated Fat 7.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 20.7 g
Cholesterol 119 mg
Sodium 1497 mg
Potassium 1435 mg
Total Carbohydrate 36 g
Dietary Fiber 12.7 g
Sugars 10.6 g
Protein 19.3 g

Dietary servings

Per Portion

Meat Alternative 0.8
Milk Alternative 0.2
Vegetables 8.0

Energy sources


Meal Type(s)