Cauliflower Crust Pizza

As demonstrated in the “Better than Takeout” episode of Live It – January 2018

Watch the episode here.

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  • Two 12 oz bags riced cauliflower*
  • 2 eggs
  • 3 oz reduced fat cream cheese
  • 2 tsp dried oregano
  • ½ cup pizza sauce
  • 1½ cups part-skim shredded mozzarella cheese
  • Your favorite toppings (turkey sausage, pepperoni, ham, olives, peppers, mushrooms… whatever you like!)


  1. Empty bags of riced cauliflower into a large microwavable bowl and heat until cauliflower is tender. Set aside until cauliflower is cool enough to work with.
  2. Lay a clean dish towel out on your work surface. Transfer cauliflower to the center of the towel, wrap tightly and squeeze out as much excess liquid as possible. You’ll be shocked how much comes out!
  3. Transfer cauliflower back to the original bowl. Add eggs, cream cheese and oregano; mix until very well combined.
  4. Transfer cauliflower dough to a baking sheet lined with parchment paper. Press dough into a circle or rectangle, keeping it about ⅓” thick.  
  5. Bake in a 400° oven for 35–40 minutes or until the crust is firm and golden brown.
  6. Remove from the oven and add desired sauce, cheese and toppings. Return to the oven and bake for an additional 5–10 minutes, or until the cheese has melted.
  7. Serve and enjoy immediately!


*Bags of riced cauliflower are available in the freezer section of most grocery stores. You can also make your own riced cauliflower by washing, grating to a rice-like consistency, then heating in the microwave for 3–5 minutes in a microwave-safe dish.

Tip: For a quick meal, double this recipe and freeze the extra crust (before the toppings are added).  Wrap in foil and freeze up to 3 months. When ready to serve, remove from the freezer, add toppings and bake at 400° until the cheese has melted.

Nutrition Facts

Amount per serving
Serving size: ¼ recipe

Calories  239.4

Total Fat  14.2 g

   Saturated Fat  7.8 g

   Polyunsaturated Fat  0.5 g

   Monounsaturated Fat  4.1 g

Cholesterol 130.7 mg

Sodium  545.3 mg

Total Carbohydrate  14.3 g

Dietary Fiber  4.5 g

Sugars  7.3 g

Protein  17.1 g

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit