Nowadays you can find a cauliflower substitute for what seems like every carb-containing food. One of the first available swaps we saw was cauliflower pizza crust instead of regular or whole-wheat crust—and then came cauliflower rice, buns, English muffins and more. Geared at lowering carbs and calories, these cauliflower swaps seem to be used more than the wheat flour-based originals. But is one really better than the other?
Let's look at the original cauliflower swap—pizza crust—next to whole-wheat dough and see how they compare.
While you always have the option of buying a cauliflower crust for your pizza, we think our super-easy low-carb recipe for Cauliflower Pizza Crust is worth the short amount of time it takes to make it.
Per serving (1/6 of the crust), our Cauliflower Pizza Crust contains:
Calories: 131
Carbohydrates: 7 g
Fiber: 2 g
Protein: 11 g
Total Fat: 7 g
Sodium: 321 mg
Ingredients include: Cauliflower, garlic, part-skim mozzarella cheese, eggs, parsley, salt
Here at EatingWell, we opt for whole-wheat pizza crust more often than pizza crust made with refined white flour for the extra fiber it provides.
If you look at our recipe—or the nutrition label for store-bought dough—you'll notice that whole-wheat pizza dough isn't made with only whole-wheat flour but rather a combination of flours. Our example here uses whole-wheat flour and enriched all-purpose flour, which is refined or white flour that has had the nutrients that get stripped out during processing added back in—niacin, iron, thiamin, riboflavin and folic acid. The whole-wheat flour in this recipe helps keep the dough healthy, while the all-purpose flour keeps the texture from being too dense.
Per serving (1/6 of the crust), our Whole-Wheat Pizza Dough contains:
Per serving, cauliflower crust is lower in carbs. So, if you're looking to eat fewer carbs, going gluten-free or simply trying to eat more veggies, then cauliflower crust is for you. Eating a slice of this crust delivers close to a cup of cauliflower per serving.
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal.
But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want. While it offers less protein than the cauliflower crust, you can make up for that—and the veggies—with your toppings.
The Bottom Line
Pizza can certainly be a healthy choice, whatever crust you choose. What can matter more are the toppings you use, especially if you want to keep calories or carbs low—add lots of veggies, just the right amount of cheese and go light on the sliced meats. In the end, go with the crust and flavor combo that speaks to you the most—and above all, enjoy your pizza.
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal. But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want.
Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.
Opt for a thin-crust pizza instead of a deep-dish. Skip the stuffed pizza crusts and dipping sauces. Enjoy your slice of pizza with a side salad or cooked vegetables. Top your pizza with lean protein, like chicken strips, instead of processed meat, like pepperoni.
Vegetable toppings for pizza are always healthier than meat. Most restaurants will offer vegetable choices like spinach, tomatoes, peppers, and mushrooms. Mix and match your veggies to find the perfect and healthiest combination for you.
Whole wheat crust is a healthier alternative to refined white flour crusts. It's rich in fiber, vitamins, and minerals, has a lower glycemic index, and is lower in calories. By choosing whole wheat crust, you can enjoy pizza without sacrificing your health.
Obviously, cauliflower pizza is more “diabetes friendly” than traditional types of pizza with flour crust. It's not rocket science — fewer carbs means less spiking of glucose levels, so there's no need to “chase it” with large amounts of insulin.
Cauliflower itself isn't bringing the carbohydrates to the table–it's everything else that gets mixed in to complete the crust. Ingredients like rice flour, tapioca starch, corn starch, and sugar add to the carb count of some cauliflower crusts you buy at the store.
Pizza sold in fast-food restaurants and convenience stores is among the unhealthiest of choices. It tends to be the highest in calories, unhealthy fats, carbs and sodium.
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal. But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want.
A recent Healthline article even remarked how fresh pizza dough is healthier than its frozen counterpart. Most pizzerias make their dough from scratch using simple ingredients like oil and flour, resulting in a healthier and more nutritious option.
If you are trying to avoid the effects of gluten and feel better in a healthy way while still enjoying pizza, cauliflower crust is a great option. Cauliflower crust has fewer calories than traditional crust. It also has also fewer carbohydrates for those trying to reduce carbs in their diet.
Cauliflower pizza crust is a delicious gluten-free, low-carb and keto pizza recipe. It's a simple blend of cauliflower, eggs, cheese, and a few spices that's flattened and baked into a golden crust. Freeze it for later or top it off with fresh ingredients for a healthy dinner recipe.
It's nutty, earthy, and slightly sweet. When it comes to pizza, some people are afraid that whole wheat dough will overpower the flavors of the toppings. But I can't think of many pizza sauces and toppings that don't pair well with a hearty whole-wheat crust.
Cauliflower is high in fiber which we all know is super important for our bodies. Fiber works to reduce inflammation and help your digestive system. Vegetables that are rich in fiber are also known to lower the risk of diabetes, cancer, and heart disease.
Depending on your diet, 16 grams of carbohydrates in our cauliflower crust might not be too much. If it is though, we recommend our keto crust! It's made with cauliflower rice and has a similar base to cauliflower crust in that regard.
Cauliflower has several properties that may help with weight loss. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake ( 1 ). It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.
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:max_bytes(150000):strip_icc()/CauliflowerCrust-5b68ffa846e0fb004fd49bb6.jpg "What's Healthier: Cauliflower Pizza Crust or Whole-Wheat Pizza Crust? (1)")
:max_bytes(150000):strip_icc()/3756872-03fdb19dcf4842f696623b8e058c8269.jpg "What's Healthier: Cauliflower Pizza Crust or Whole-Wheat Pizza Crust? (2)")
