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Cauliflower Pizza

Tomato Arugula and Feta Cauliflower Pizza

Prep: 25 minutes plus standingCook: 30 minutesServes: 4


  • 2 packages (about 2½ pounds) AFS® Cauliflower Rice
  • ¼ cup water
  • 2 large egg whites
  • ½ cup shredded part-skim mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 garlic cloves, minced
  • 2 Roma tomatoes, sliced crosswise
  • 1/3 cup crumbled feta cheese
  • ½ cup packed baby arugula


  1. In large microwave-safe bowl, stir Cauliflower Rice and water; cover with plastic wrap and heat in microwave oven on high 12 minutes or until very tender; let stand 30 minutes. Transfer Cauliflower Rice to clean kitchen towel; squeeze until very dry.
  2. Preheat oven to 450°. Line cookie sheet with parchment paper.
  3. In same bowl, stir steamed Cauliflower Rice, egg whites, mozzarella cheese, Parmesan cheese, 1½ teaspoons oil, salt and pepper. Press Cauliflower Rice mixture into 14-inch circle on prepared cookie sheet. Bake 24 minutes or until browned.
  4. In small bowl, stir garlic and remaining 1½ teaspoons oil. Brush crust with oil-garlic mixture; top with tomatoes and feta cheese. Bake 7 minutes longer or until top is lightly browned.
  5. To serve, sprinkle pizza with arugula; cut into 8 wedges.

Note from the Dietitian

Cauliflower rice is an excellent source of vitamin C and lower in carbohydrate and calories than most pizza crusts. This recipe contains 11g fat (51% of total calories) and 5g saturated fat (23% of total calories) per serving. The Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of total daily calories. Limit saturated fats in other daily meals as part of a balanced approach to a healthy diet. Consider serving with a carbohydrate-based side or using this dish to balance higher carbohydrate meals in order to manage carbohydrate intake to about 60-70% of your daily caloric intake.

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 - 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at

Approximate nutritional values per serving

196 Calories, 11g Fat (5g Saturated), 22mg Cholesterol, 446mg Sodium, 15g Carbohydrates, 6g Fiber, 7g Sugars, 0g Added Sugars, 13g Protein

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