Nowadays you can find a cauliflower substitute for what seems like every carb-containing food. One of the first available swaps we saw was cauliflower pizza crust instead of regular or whole-wheat crust—and then came cauliflower rice, buns, English muffins and more. Geared at lowering carbs and calories, these cauliflower swaps seem to be used more than the wheat flour-based originals. But is one really better than the other?
Let's look at the original cauliflower swap—pizza crust—next to whole-wheat dough and see how they compare.
While you always have the option of buying a cauliflower crust for your pizza, we think our super-easy low-carb recipe for Cauliflower Pizza Crust is worth the short amount of time it takes to make it.
Per serving (1/6 of the crust), our Cauliflower Pizza Crust contains:
Calories: 131
Carbohydrates: 7 g
Fiber: 2 g
Protein: 11 g
Total Fat: 7 g
Sodium: 321 mg
Ingredients include: Cauliflower, garlic, part-skim mozzarella cheese, eggs, parsley, salt
Here at EatingWell, we opt for whole-wheat pizza crust more often than pizza crust made with refined white flour for the extra fiber it provides.
If you look at our recipe—or the nutrition label for store-bought dough—you'll notice that whole-wheat pizza dough isn't made with only whole-wheat flour but rather a combination of flours. Our example here uses whole-wheat flour and enriched all-purpose flour, which is refined or white flour that has had the nutrients that get stripped out during processing added back in—niacin, iron, thiamin, riboflavin and folic acid. The whole-wheat flour in this recipe helps keep the dough healthy, while the all-purpose flour keeps the texture from being too dense.
Per serving (1/6 of the crust), our Whole-Wheat Pizza Dough contains:
Per serving, cauliflower crust is lower in carbs. So, if you're looking to eat fewer carbs, going gluten-free or simply trying to eat more veggies, then cauliflower crust is for you. Eating a slice of this crust delivers close to a cup of cauliflower per serving.
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal.
But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want. While it offers less protein than the cauliflower crust, you can make up for that—and the veggies—with your toppings.
The Bottom Line
Pizza can certainly be a healthy choice, whatever crust you choose. What can matter more are the toppings you use, especially if you want to keep calories or carbs low—add lots of veggies, just the right amount of cheese and go light on the sliced meats. In the end, go with the crust and flavor combo that speaks to you the most—and above all, enjoy your pizza.
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal. But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want.
Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.
Opt for a thin-crust pizza instead of a deep-dish. Skip the stuffed pizza crusts and dipping sauces. Enjoy your slice of pizza with a side salad or cooked vegetables. Top your pizza with lean protein, like chicken strips, instead of processed meat, like pepperoni.
Vegetable toppings for pizza are always healthier than meat. Most restaurants will offer vegetable choices like spinach, tomatoes, peppers, and mushrooms. Mix and match your veggies to find the perfect and healthiest combination for you.
Whole wheat pizza crust can be healthier than regular white crust, but not always. For example, whole wheat pizza crust typically contains more fiber, whole grains, and other vitamins and minerals than white crust.
Obviously, cauliflower pizza is more “diabetes friendly” than traditional types of pizza with flour crust. It's not rocket science — fewer carbs means less spiking of glucose levels, so there's no need to “chase it” with large amounts of insulin.
Cauliflower itself isn't bringing the carbohydrates to the table–it's everything else that gets mixed in to complete the crust. Ingredients like rice flour, tapioca starch, corn starch, and sugar add to the carb count of some cauliflower crusts you buy at the store.
Cauliflower is high in fiber which we all know is super important for our bodies. Fiber works to reduce inflammation and help your digestive system. Vegetables that are rich in fiber are also known to lower the risk of diabetes, cancer, and heart disease.
Cauliflower has several properties that may help with weight loss. First, it is low in calories with only 27 calories per cup (107 g), so you can eat a lot of it without significantly increasing your calorie intake ( 1 ). It can also serve as a low calorie substitute for high calorie foods, such as rice and flour.
Pizza sold in fast-food restaurants and convenience stores is among the unhealthiest of choices. It tends to be the highest in calories, unhealthy fats, carbs and sodium.
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal. But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want.
If you are trying to avoid the effects of gluten and feel better in a healthy way while still enjoying pizza, cauliflower crust is a great option. Cauliflower crust has fewer calories than traditional crust. It also has also fewer carbohydrates for those trying to reduce carbs in their diet.
Whereas the whole wheat version is made by grinding entire wheat kernels into a powder, white flour removes the most nutrient-rich parts — the bran and germ ( 21 ). Thus, whole wheat flour is widely considered healthier. It's a good source of protein, fiber, and a variety of vitamins and minerals.
If you are someone who is looking for alternatives from a regular pizza base then the pizzas made in Wheat based pizza dough is the one for you. Fewer calories, the goodness of whole grains, and the freshly sourced condiments are exciting to add to your platter.
Any vegetable makes a healthier topping than meat. Most marry well with pizza, so mix and match your favorites. At the chains, vegetable pizzas tend to have fewer calories and less fat—and there are a surprising number of decent choices.
Without a doubt, cauliflower is beneficial for diabetes. The low GL value of this vegetable, allows diabetics to eat it without worrying about their sugar levels. The carbohydrates present in cauliflower are going to be digested and released into the bloodstream gradually. This helps in controlling blood sugar.
Why choose cauliflower over regular pizza crust. Some of the health benefits of cauliflower crust include: High in vitamins K and C. Help reduce high blood pressure.
Similar to broccoli, cabbage, and Brussels sprouts, cauliflower is a cruciferous vegetable, all of which are great sources of folate, vitamin K, and fiber. Unfortunately, they can be hard to digest—especially when they're eaten raw—which can cause bloating and gas.
Our nutrition facts are measured out for a serving size of two pieces, which is one-sixth of the pizza. In those two slices are 110 calories, 3 grams of protein, and 2.5 grams of fat, including 1.5 grams of saturated fat.
Depending on your diet, 16 grams of carbohydrates in our cauliflower crust might not be too much. If it is though, we recommend our keto crust! It's made with cauliflower rice and has a similar base to cauliflower crust in that regard.
Compared to regular pizza crust, cauliflower crust does tend to have less sodium. But when you dive into the other nutrition facts, the results aren't totally in favor of the veggie substitute.
Does cauliflower pizza crust count as a veggie serving? It depends on how much cauliflower is in the crust you're eating. But most times, dietitians say yes. “Since it's made with riced cauliflower, you're getting a cruciferous vegetable serving,” notes Andrews.
Introduction: My name is Rueben Jacobs, I am a cooperative, beautiful, kind, comfortable, glamorous, open, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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:max_bytes(150000):strip_icc()/CauliflowerCrust-5b68ffa846e0fb004fd49bb6.jpg "What's Healthier: Cauliflower Pizza Crust or Whole-Wheat Pizza Crust? (1)")
:max_bytes(150000):strip_icc()/3756872-03fdb19dcf4842f696623b8e058c8269.jpg "What's Healthier: Cauliflower Pizza Crust or Whole-Wheat Pizza Crust? (2)")
