Mediterranean · lunch, dinner
Low-Carb Cauliflower Pizza Crust with Manchego
Video by Spain on a Fork on YouTube · Open on YouTube
- Low carb (9.6 g net carbs) but not keto: 50% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian with a vegetarian hard cheese instead of the manchego cheese (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A base made mostly of cauliflower: 6 g fibre and under 10 g net carbs per half base, with 18 g protein from the cauliflower, egg and cheese, so it is much gentler on blood sugar than a flour base.
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Ingredients 7
Method
Tap a time to watch that step in the video.
- Pull the leaves off the cauliflower, cut it into quarters, cut away the stalks and break it into small florets. 0:20
- Pulse the florets in a food processor until they look like rice. 0:36
- Put the cauliflower in a saucepan with a little water (about halfway up) and cook over medium-high heat for about 10 minutes. 0:48
- Drain it in a sieve for a couple of minutes, then tip it into a flour-sack or tea towel and squeeze out as much liquid as you possibly can — this is what stops the crust falling apart. 1:08
- Put the cauliflower in a clean bowl, make a well, add the egg and beat it, then mix in the oregano, parsley, garlic powder, salt and finely shredded Manchego. 1:24
- Press the mixture onto a baking tray lined with baking paper in a round about 6 mm (¼ inch) thick. 1:51
- Bake at 210 °C (410 °F) for 30–35 minutes until golden and firm, then add toppings and return to the oven for 10–15 minutes. 2:09
Tip. Serves 2 as half a base each (our estimate). The cook tops it as a margherita: marinara, fresh mozzarella and basil. Parmesan or another hard cheese can replace the Manchego.
The method is a summary in our words — the video shows every step.
One portion (½ pizza base) gives you 1 of 2
Where the energy comes from one serve
- Net carbs 17%
- Protein 32%
- Fat 51%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High154%
139 mg a serve, mostly from fresh cauliflower (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate High45%
179 µg a serve, mostly from fresh cauliflower (91%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin K High40%
49 µg a serve, mostly from fresh cauliflower (92%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B6 High35%
0.6 mg a serve, mostly from fresh cauliflower (88%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High31%
0.8 µg a serve, mostly from manchego cheese (64%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Calcium High30%
388 mg a serve, mostly from manchego cheese (78%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Selenium High25%
14 µg a serve, mostly from egg (55%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc High21%
2.3 mg a serve, mostly from manchego cheese (50%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Potassium High20%
930 mg a serve, mostly from fresh cauliflower (92%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source17%
0.3 g a serve, mostly from manchego cheese (44%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Magnesium Source14%
58 mg a serve, mostly from fresh cauliflower (74%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source13%
119 µg a serve, mostly from manchego cheese (68%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Iron Source10%
1.7 mg a serve, mostly from fresh cauliflower (66%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Show the other 2
Vitamin D4%
0.7 µg a serve, mostly from egg (75%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin E4%
0.7 mg a serve, mostly from egg (38%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Spain on a Fork; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.