Cauliflower has been a magical shapeshifter in the low-carb world, able to manifest itself as many other popular foods including rice, oatmeal, and probably most magical of all: pizza crust. But is cauliflower pizza crust healthy? POPSUGAR asked registered dietitian Rhyan Geiger, RDN, to weigh in.
Why Are People So Obsessed With Cauliflower Pizza?
Cauliflower everything has been on the rise for the last few years, and this is likely because of the health halo that has been surrounding cauliflower products, Geiger explained. "A health halo is a perception that a particular food is healthy even when there is little or no evidence showing it to be true," she said. Cauliflower itself is healthy since it's a low-carb, fiber-rich cruciferous veggie, which has been shown to be preventative against certain types of cancers. But it's often added to products only because of its popularity in being low-carb, not for its health benefits. "I do think it's great that people are wanting to eat more vegetables with this trend," she said.
Is Cauliflower Pizza Healthier Than Regular Pizza?
Companies use the health halo of cauliflower to their advantage, but if you look at the ingredients list on cauliflower-crust pizzas, cauliflower isn't the only ingredient. It is a flour (often refined flour!) crust with cauliflower added, Geiger explained, and often cheese and egg are added as a binder and to make the crust softer, which increases the cholesterol and saturated fat. Processed food any way you look at it is still processed and not the healthiest option.
The calorie amount and healthfulness also depend on the toppings added. If your cauliflower crust is loaded with extra cheese, sausage, pepperoni, buffalo chicken, or ranch dressing, it's still a high-calorie, high-fat pizza. Because of these toppings, there's not much difference in the nutritional composition when compared to regular pizza, because cauliflower-crust pizza isn't low in calories or fat and still contains carbs. So this means eating it often likely won't help you reach your weight-loss goals.
Homemade cauliflower crust or store-bought crust that is mostly cauliflower can be a healthy option, though, Geiger said. If you want to make your own, try this vegan cauliflower-crust recipe made from a whole head of cauliflower, almond meal, and herbs.
Any Pizza Can Be Healthy; Here's How
All foods can fit into a healthy lifestyle. It just depends on how often and how much a person eats, Geiger said. Eating high-calorie, high-fat pizza (cauliflower or regular) every day wouldn't be recommended, but having pizza every once in a while is fine. To make pizza healthier, try eating fewer slices with half the plate being some type of vegetable, and go for homemade as often as possible. "Add a variety of vegetables to your pizza toppings, and skip out on high-fat processed items like meats and cheese," she also suggested. Adding veggies like mushrooms, red peppers, onions, and tomatoes to your pizza will increase the fiber and make it more filling without adding tons of calories.
FAQs
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.
Is pizza healthy for dietitians? ›
Is pizza an unhealthy food? If a reasonable serving size is enjoyed, pizza can be a healthy part of a balanced diet. Enjoy your pizza with a side salad and skip the ultra-processed toppings to give your meal a nutritional boost.
Can you eat cauliflower pizza every day? ›
It just depends on how often and how much a person eats, Geiger said. Eating high-calorie, high-fat pizza (cauliflower or regular) every day wouldn't be recommended, but having pizza every once in a while is fine.
What is the healthiest type of pizza crust? ›
Whole wheat pizza crust can be healthier than regular white crust, but not always. For example, whole wheat pizza crust typically contains more fiber, whole grains, and other vitamins and minerals than white crust.
Is cauliflower pizza crust inflammatory? ›
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.
Does cauliflower pizza crust raise blood sugar? ›
The Diabetes Effect
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.
What are dietitians not allowed to do? ›
Your role is to provide guidance, advice, and support to your clients; it is not to prescribe meal plans, supplements, or to treat disease. When in doubt about your scope of practice, you can reach out to your professional governing bodies (i.e., NASM) or your state legislature for additional guidance or insights.
What is the healthiest way to make pizza? ›
10 Ways to Make a Healthier Pizza
- 1) Give it a Whole-Grain Crust.
- 2) Use Lighter Cheeses.
- 3) Load Up On Veggies.
- 4) Mind Your Portions.
- 5) Go for Healthier Topppers.
- 6) Choose Leaner Meats.
- 7) Serve with Salad.
- 8) Spoon on Homemade Sauce.
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.
How many times a week can you eat cauliflower? ›
It's recommended to eat at least 3/4 cup of cauliflower every day. This means you should have almost 5 cups every week. For those who can easily digest this vegetable, it would be good to have 1.5 cups every day, which amounts to about 10 cups of cauliflower in a week.
Even better from a health standpoint, enjoy cauliflower and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups.
Is cauliflower pizza crust high in carbs? ›
As for carbs, cauliflower pizza crust comes in at 16 grams of carbohydrates. Compared to our deep dish, gluten-free, original, and skinny crusts, cauliflower crust is middle of the road for carbohydrates. It's equivalent to a deep dish, which has 15 grams of carbohydrates.
Is cauliflower good for weight loss? ›
Not only is it loaded with fibre, But it is also very rich in vitamin C, K and B6. Another thing it is best known for is its potential to serve as a low-calorie substitute for high-calorie foods such as rice. This makes cauliflower a great food for weight loss.
What is pizza Pizza cauliflower crust made of? ›
Non-GMO cauliflower, Non-GMO pizza mix (corn starch, rice flour, potato starch, dextrose, vegetable fibers (psyllium, fructose, emulsifier), vegetable fibers (inulin), stabilizer (sorbitol)), water, non-GMO yeast, non-GMO extra virgin olive oil, non-GMO brown cane sugar, non-GMO sea salt.
Is Costco cauliflower crust pizza healthy? ›
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.
