This post is a recipe for a cauliflower-based bread, which sounds strange but is actually delicious. I discovered it four years into my low-carb journey and it was like manna from heaven. It feels like bread in your mouth, and when it comes to good nutrition it is pretty much a super food. It’s loaded with protein, calcium, Vitamins A, B12, C, D, and calcium – truly a meal in itself.

cauliflower pita – nutrition’s answer to high-carb snacks

This recipe can be made into one big pizza crust or smaller pita-sized “loaves” or even bun-sized pieces for that eggs Benedict in the morning.


The basic recipe is built on the following equation:


-One cup “riced” cooked cauliflower

-One cup cheese (half part-skim mozzarella and half shredded parmesan works well)

-One egg


Doubling this batch makes a nice 14” pizza or six 4” personal sized buns

Tripling this batch makes five 6” pitas or a 15” pizza


HOW to rice cauliflower: shred two cups cauliflower, cook lightly covered in a microwave for 8 min. It reduces in size; two cups raw should yield about one cup cooked. Repeat this process for multiple batches. Allow to completely cool before mixing with cheese and egg.

Mix ingredients well and press firmly into a greased parchment-lined pan. Shape as desired, to a 1/4 -1/3” thickness. The finished product is much thinner than the raw “dough.”

Bake the dough in a very hot 450-degree oven until it’s browning and bubbly on the top. It will get quite brown on the bottom, the parchment helps with this. Time varies by oven; start watching it within 6-8 minutes, depending on the size.

If you want to make pizza, remove the baked dough and put it on a cooling rack for a few minutes. After it’s close to room temperature, add ingredients, top with cheese, and broil until the cheese on top is how you like it. Caution – this recipe creates a thin and not very rigid crust. Don’t overdo the toppings if you want to pick it up!


Here is nutritional information by typical serving size

cauliflower bread nutrition 2