Recipe description
September 27, 2026
Cauliflower crust pizza with tomato and basil
A colorful, fiber-forward pizza with plant variety and fresh Mediterranean flavor.
Colorful Plants
Antioxidant Rich
68%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Includes fiber-rich cauliflower, tomatoes, garlic, and basil.
- Provides colorful plant foods and olive oil for polyphenol variety.
- Contains protein and fat from egg and cheese to make the meal more filling.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Cauliflower
1
cup
Tomato
2
piece
Basil
1
teaspoon
Mozzarella cheese
1
cup
Egg
1
piece
Flour
2
tablespoon
Oil, olive
1
tablespoon
Garlic
1
piece
Salt
1
teaspoon
Black pepper
1
teaspoon
Cheese, parmesan
2
tablespoon
Instructions
1
Preheat the oven to 220°C (425°F) and line a baking tray with parchment paper.
2
Grate the cauliflower into fine crumbs, either with a box grater or by pulsing in a food processor.
3
Place the cauliflower crumbs in a microwave-safe bowl and microwave for 3-4 minutes until softened, then let them cool slightly.
4
Transfer the cauliflower to a clean kitchen towel and squeeze out as much excess moisture as possible.
5
In a bowl, mix the dried cauliflower crumbs with the egg, flour, grated parmesan, minced garlic, salt, and black pepper until a soft dough forms.
6
Press the mixture evenly onto the prepared baking tray, forming a thin round pizza base about 6 mm thick.
7
Bake the crust for 15-18 minutes until the edges are golden and the surface is dry.
8
Slice the tomatoes and tear the basil leaves while the crust bakes.
9
Spread the mashed tomato evenly over the baked crust, leaving a small border around the edge.
10
Top with the sliced tomatoes and mozzarella cheese, then drizzle with olive oil.
11
Return the pizza to the oven and bake for another 8-10 minutes until the cheese is melted and bubbling.
12
Remove from the oven, top with fresh basil leaves, slice, and serve warm.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
22 g
Protein
25 g
Carbohydrates
4 g
Fiber
7 g
Sugar
22 g
Fat
10 g
Saturated fat
2.4 g
Salt
FAQ
How many servings does this cauliflower crust pizza make?
The recipe makes 2 servings.
What temperature should I use?
Preheat the oven to 220°C (425°F).
How do I prevent the cauliflower crust from becoming soggy?
Microwave the cauliflower first, let it cool, and squeeze out as much moisture as possible with a clean kitchen towel.
How thick should the crust be?
Press it into an even round about 6 mm thick.
Can I make this pizza gluten-free?
Yes, use certified gluten-free flour and check that all other packaged ingredients are gluten-free.
Can I make this pizza vegetarian?
It is vegetarian as written, but check the cheese labels if you avoid animal-derived rennet.
How do I know when the pizza is ready?
The crust should be dry with golden edges, and the cheese should be melted and bubbling.
How should I store leftovers?
Cool leftovers promptly, refrigerate them in a covered container, and eat them within 2–3 days. Reheat until hot.
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