Low Sodium Cauliflower Pizza Crust & Toppings (2024)

Every now and again we all crave pizza. It's a great option for lunch or dinner, and the next day for breakfast. Nowadays, pizzas comes in many different forms: thin crust, stuffed crust, wheat crust, gluten-free, vegan, frozen, take out, delivery, home-cooked and more, but what most have in common... high sodium content.

Take a look at a frozen pizza from a grocery store

For example, the thin crust four cheese from DiGiorno. The serving size is 1/5 slice of pizza, which contains 620mg of sodium.

That's 3100 mg of sodium for the entire pizza.

Or at a pizza fresh from a restaurant or chain

For example, from Papa John's. Their cheese pizza, which comes in different sizes and crusts, averages around 500 mg of sodium per slice, and an average of 4000 mg of sodium per pie as seen below

And while store bought pizza crust can be significantly lower than pre-made pizzas, they can still be problematic...

See Also

Everything You Should Know About Cauliflower PizzaIs Cauliflower Pizza Crust Low Carb? - Fresh Brothers PizzaIs Pizza Healthy? Nutrition Tips for Pizza LoversGluten Free and Cauliflower Crust Pizza Health Benefits

These pre-made crusts from Mama Mary's, found at most grocery stores, contains about 260 mg of sodium for 1/2 a crust. Which is not bad, until you consider it has no sauce, cheese or toppings.

Any way you slice it, the sodium level in pre-made pizzas are too high For today's #LowSaltSundays I'm going to show you a sodium guilt-free pizza that is simple to make, just as delicious and customizable to your tastes. And you can eat more than one slice without feeling the sodium.

Presenting: TWB's Low Sodium Cauliflower Pizza Crust. The entire pizza crust, which can serve up to 6 slices, contains 165 calories and 216 mg of sodium. That is less sodium than 1/2 of the crust from the store bought brand. Having a much lower sodium crust allows you to have more wiggle room for toppings of your choice.

Most of the sodium from the recipe comes naturally from the ingredients. Some vegetables naturally have sodium. Cauliflower is one of those vegetables with an average medium head containing 176 mg of sodium. Eggs also have natural sodium, with one large egg containing 62 mg of sodium. Using cauliflower and eggs, instead of traditional dough, allows your crust to be naturally lower in sodium, while also being gluten free.

So without further ado, the recipe:

TWB's Low Salt Cauliflower Crust

Ingredients:

1 Head of Cauliflower, Stalk Removed

1/4 Cup shredded mozzarella

1/8 cup grated Parmesan

1/2 teaspoon dried Oregano

1/4 teaspoon Garlic powder

1 Egg, lightly beaten

Low Sodium Cheese Suggestions:

For Mozzarella: Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese

For Parmesan: Bel Gioioso's Freshly Shredded Parmesan Cheese

Instructions:

One you have your crust, you can add the toppings you desire! Just be sure to check the sodium content of each ingredient so you are staying under 500 mg.

Some examples:

For TWB's Low Sodium Cauliflower Crust with Cheese Pizza

Ingredients for Toppings:

1/2 Cup of Tomato Sauce

1/4 Cup shredded mozzarella

1/4 teaspoon dried Oregano

You can also add chopped vegetables like onions, peppers, olives, mushrooms for minimum sodium content.

Low Sodium Tomato Sauce Suggestions:

Hunt's No Salt Added Sauce Can

Instructions:

1. After you let crust cool for 10 minutes, add tomato sauce and spread around until even

2. Add mozzarella cheese until sauce is covered

3. Add any vegetables you want, or don't! It's up to you.

4. Add oregano on top of cheese as a garnish

5. Bake at 400 degrees Fahrenheit for 10 minutes

6. Let cool and enjoy!

For TWB's Low Sodium Cauliflower Crust - Buffalo Style Pizza

Ingredients for Toppings:

4 Tablespoons of Buffalo Sauce

1/4 Cup shredded mozzarella

1/4 White Onion, Chopped

1/4 teaspoon dried Cilantro

1/8 cup Blue Cheese, crumbled

2 stalks of scallions, chopped

Low Sodium Suggestions:Buffalo Sauce: Moore's Original Buffalo Wing Sauce

Blue Cheese: Treasure Cave Reduced Fat Crumbled Blue Cheese

...Or if you want to have a combination already made look at Moore's Blue Cheese Buffalo Wing Sauce for an even further reduction in your sodium, eliminating the blue cheese crumble

Instructions:

1. After you let crust cool for 10 minutes, add buffalo sauce and spread around until even

2. Add mozzarella cheese until sauce is covered

3. Add crumbled blue cheese and chopped onion around the entire crust

4. Add cilantro on top as a garnish

5. Bake at 400 degrees Fahrenheit for 10 minutes

6. Let cool for 10 minutes, add chopped scallions, then enjoy!

With these two variations, you are having a slice of pizza for under 70 mg of Sodium, and the whole pizza pie for under 400 mg of sodium! That is on average 85-90% less sodium than an entire frozen pizza or one from a chain or restaurant.

Enjoy your sodium guilt-free pizza and see you next week for another Low Salt Sunday Recipe!