Step by Step Cauliflower Crust

Cauliflower Crust

I finally caved, and decided to try making this cauliflower crust which is ALL OVER the internet.

A low carb, gluten free pizza base, a soft tortilla and even a sandwich wrap – which is really low in calories, and apparently tastes great! The perfect base for all of your fave toppings.

 

Taco Day is on October 4th

I really wanted to make Tacos for October 4th , so I thought this would be a perfect excuse.

 

Using the cauliflower crust first I made some Tacos,

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

 

and then Iย  made cauliflower crust pizzas,

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

 

and finally with my last cauliflower crust base I made a sandwich wrap.

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

 

So how do we make this ‘versatile,gluten free, grain free, dairy free, diet friendly etc etc etc’ ๐Ÿ™‚ amazing crust??

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

The Perfect Crust

There are so many variations of cauliflower crust out there, but most of them use an indecent amount of cheese as the binder (and then have the cheek to call it a ‘healthy’ cauliflower crust recipe!).

After some thorough searching and experimenting, I found that you could achieve a firm base/crust using just seasoned eggs and thoroughly squeezed cauliflower crumbs.

Much, much lower in fat than cheese, and using only 2 eggs per 1 kg of cauliflower. Sounds good to me. ๐Ÿ™‚

 

I found the actual process so much easier than any description I had read, so I thought I’d share step by step photos. These will hopefully show you exactly what to expect.

Step By Step Cauliflower Crust

From at

http://www.notrabbitfood.com/wp-content/uploads/2017/10/Copy-of-cauliflower-crust-title-1.png
Prep: Cook: Yield: 2-4 servingsTotal:

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps

You'll Need...

  • 1 kg cauliflower broken into florets. Chop up the stalk.
  • 2 eggs beaten
  • salt & pepper to taste
  • 1 level tsp garlic powder
  • 1 tsp dried mixed herbs

Directions

  1. Finely chop the cauliflower using a food processor or grate by hand to make 'grains' of cauliflower.
  2. Place in a bowl and cover with cling film (plastic wrap) and Microwave on high for approx 5 minutes.
  3. While that's cooking, beat the eggs and season with the garlic granules and dried herbs, salt & pepper.
  4. Take a clean thin cotton towel, muslin square etc and lay it flat on your countertop or table.
  5. Empty all the cauliflower 'rice' onto the cloth. Twist the cloth tightly squashing the cauliflower. Make sure you do this over the sink or a large bowl, as you are squeezing out all the excess water.
  6. Unwrap the towel and empty the 'squeezed' cauliflower into a bowl. Add the beaten eggs.
  7. You should have a thick consistency, similar to dough. See photos.
  8. Lay parchment paper on a baking sheet and make four circles about 5 mm or 1/4 inch thick. My mixture made 4 circles.
  9. Bake in a preheated oven for 10-15 minutes until just golden (for pizzas) and until golden brown for tortillas and wraps. See notes!
  10. Leave to cool a little, and lift from the edges to unstick from the paper. If the bases are still sticking, leave them to cool a little longer.
  11. Top or fill, and enjoy!

Additional Notes

Notes: If you are using the cauliflower crusts as pizza bases, leave them a little less done because you will be re-baking/grilling them when you have topped them with your fave pizza toppings. I had a few burnt edges with mine, as you can see ๐Ÿ™‚

 

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
Spoon all the blitzed cauliflower onto a thin cloth

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
Squeeze out all the liquid

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
Place squeezed cauliflower into a bowl and mix in the seasoned eggs

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
The mixture should all come together

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
Make four equal circles on parchment paper laid onto a baking tray

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
Place in a pre-heated oven for 10 minutes

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com
Ta-daa!!

 

Cauliflower Pizza Crust

After adding some pizza sauce to the base, I added my fave toppings, Kalamata Olives and Feta* cheese. I fried some sliced button mushrooms and also added some slices of bell pepper (frozen) and a spoonful of chopped tomatoes (tinned). Finally a sprinkling of dried mixed herbs or Oregano seemed just the thing. I popped this under a hot grill (broiler) for a few minutes.

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

They were nice. Not crumbly and the base held the toppings well. A little on the small side, I personally would need two Pizzas with something on the side to make a proper meal out of it. But the base was thick and didn’t taste like cauliflower ๐Ÿ™‚

I hadn’t added any cheese* for melting this time around, but I think that would also be delish!

Cauliflower Tacos

My first question was ‘would they be soft enough to fold and sturdy enough to be picked up, even?’ Surprisingly yes, the held really well.

 

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

 

They could be handled and filled with no problem. They were quite soft and pliable, not like regular flour tortillas of course, but I had some leftover rice and ready-made salsa and with some grated cheese* they were lovely!

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

Again, like with the pizzas, I was too scared to try for hot toppings, or heavy toppings. But I think a good mix of Fajita veggies and some Fromage Frais added in would have been lovely!

A large flour torilla is approx 9 syns or 180 calories – so having 2x Cauliflower Tortillas for Zero syns doesn’t seem like a bad idea now, does it?

Sandwich wrap

The third and last thing I made with the Cauliflower crust was a sandwich wrap.

I mashed up some Boiled Egg & Cottage Cheese (low fat Egg Mayo), sliced up some Iceberg lettuce and filled my last Cauliflower Tortilla.

Not bad! This one did split as I picked it up, but it tasted lovely! One to have at home rather than take to work though, as it did get messy LOL

Gluten Free & Cheese Free Cauliflower Crust Perfect for Pizzas, Tacos & Wraps. Just two simple ingredients! The only cauliflower crust with NO added CHEESE - Gluten Free AND Low Fat. @www.notrabbitfood.com

For a low carb option, this wasn’t bad at all. I kept the filling simple so I could see if the flavour of the cauliflower crust came through.

It has a really neutral flavour. I think there are seeded breads out there that are much more overpowering than this cauliflower crust was.

I see a grilled ‘cheese & marmite’ sandwich in it’s future ๐Ÿ™‚ Or topped with Baked Beans & Cheese mmmmm!

 

Fancy another Cauliflower dish, try this amazing Mac ‘n’ Cheese !

Skinny Cauliflower Mac 'n' Cheese@mushypeacurry.com

Overall verdict:

They were a lot simpler to make than pizza dough, that’s for sure. And yes, the taste was neutral and great for a variety of toppings.

Easy to eat, and surprisingly tasty. Also really filling.

You could also go ‘nuts’ with the toppings and fillings, because you’ve saved sooo many calories on the base.

The pizza was great, maybe because I use lots of sauce, so would definately encourage more toppings on the Tacos and wraps as well.

Lovely and thick, no skinny, stingy bases or wraps here. So were really toothsome without all the stodge.

My Overall Verdict, well I think that the person who figured this out needs to be nominated for some ‘Prize’ or other lol.

It’s amazing, and even after seeing so many recipes out there I still couldn’t believe how good it was until I’d tried it.

BUT personally, I would rather not eat pizza unless I can have a slice of the real thing. And I would rather use something other than a cauliflower wrap for a sandwich. And if I really fancy Tortillas, then I want one made of flour.

This is a great recipe to have on standby though, and I hope that I have shown clearly, how easy it is to make.

I also hope that this will encourage you to try out a Cauliflower Crust, if you have been scared of making it before.

As always, I look forward to seeing what you have made on myย Facebook Pageย or in the comments below and donโ€™t forget that myย Pinterestย board has lots of amazing recipes and meal ideas for all!
Georgina x

All my meal ideas include at least one third of salad/vegetables and/or fruit with it, (this is the way we at Slimming World eat less without going hungry).

N.B. Any item with a * is a Healthy Extra* on the Slimming World plan, so these must be weighed or measured and not exceeded, if you want to maximise your weight loss. Eating at least one third of vegetables (superfree food) at each and every meal is also key to this plan.
Please note that I am in no way affiliated to Slimming World, nor am I a Slimming World consultant, and still believe that the best way to follow this plan is to join either online or better still with a group near you.
Georgina x

Love your veg, take a look at this guide to Freezing Celery, because nobody ever uses up their whole celery????

Related Post

  • I too have been meaning to try making cauliflower crust!! You make it look so easy ๐Ÿ™‚ Just bookmarked this so I can finally make it this weekend!

    • Thank you Julia Elizabeth! ๐Ÿ™‚

    • Georgina Shiakalli Adams

      Thank you Julia Elizabeth! Please let me know how you get on ๐Ÿ™‚