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.
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.
A single slice could have anywhere from 2 to 29 grams. That's a huge range, especially because cauliflower isn't carb-heavy (a cup has 5 grams). Why the difference? Crusts may include rice or brown rice flour, sugar, tapioca starch, and corn starch, which supply carbs.
There are more vitamins and minerals in cauliflower than in wheat-based dough, so you get more nutrition from eating cauliflower crust pizzas and avoiding gluten. 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.
Next, when I tried making the crusts from scratch, pulsing cauliflower florets in the food processor and then steaming them for a few minutes until tender, I learned another crucial step: squeezing the cauliflower in a kitchen towel to get rid of as much liquid as possible. That helps avoid sogginess.
What makes this crust lighter is the less use of dough. Moreover, it is healthier than other pizza crusts because wheat is used to prepare the crust instead of refined flour.
Our nutrition facts are measured out for a serving size of two pieces, which is one-sixth of the pizza. In those two slices are 110 calories, 3 grams of protein, and 2.5 grams of fat, including 1.5 grams of saturated fat.
Cauliflower crust is also lower in carbohydrates and calories than traditional pizza crusts. If you're looking for a lower-carb alternative to normal pizza, our cauliflower pizza is your best bet. When it comes to feeding your family, pizza is a no-brainer dinner option.
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.
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 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.
If you want to taste the toppings to their fullest, thin crust is the way to go. The thin crust is basically a delivery system for the sauce, cheese, and toppings, and we wouldn't have it any other way. If you want to fill up mostly on bread, you're going to prefer the flavor of thick-crust pizza.
Thin-crust pizza is technically healthier than thick-crust pizza! The lower the calorie and carbohydrate content of a pizza crust, the better. Thin-crust pizza is also lower in salt, sodium, and saturated fat. By elevating your body's insulin levels, eating too much dough might increase your blood sugar levels.
Healthier - Less dough is used for thin crusts than deep dish varieties. As a result, each slice of the thin crust will usually have fewer calories and carbs than an equivalent slice of deep-dish pizza, making it an excellent option for health-conscious individuals.
Introduction: My name is Mrs. Angelic Larkin, I am a cute, charming, funny, determined, inexpensive, joyous, cheerful person who loves writing and wants to share my knowledge and understanding with you.
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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)")
