Mediterranean Keto Pizza With Thomas DeLauer - Easy Cauliflower Recipe
Mediterranean Keto Pizza With Thomas DeLauer - Easy Cauliflower Recipe is a medium American recipe that serves 2. 350 calories per serving. Recipe by Thrive Market on YouTube.
Prep: 32 min | Cook: 31 min | Total: 1 hr 18 min
Cost: $9.92 total, $4.96 per serving
Ingredients
- 4 cups Cauliflower Rice (fresh cauliflower processed into rice‑sized pieces)
- 2 tbsp Avocado Oil (for roasting, high smoke point)
- 1 tsp Salt (season cauliflower before roasting)
- 0.5 tsp Black Pepper (freshly ground)
- 1 cup Shredded Mozzarella Cheese (full‑fat, shredded)
- 1 cup Almond Flour (fine almond meal, adds binding and flavor)
- 1 Large Egg (room temperature, for binding)
- 1 tsp Dried Oregano (adds herb flavor)
- 0.5 tsp Garlic Powder (optional, for flavor)
- 2 tbsp Vegan Pesto (made with basil, pine nuts, nutritional yeast, garlic, avocado oil)
- 0.25 cup Goat Cheese (crumbled)
- 4 fillets Anchovies (optional topping)
- 1 can (3.75 oz) Sardines (drained, boneless, skinless)
- 0.25 cup Kalamata Olives (pitted, sliced)
- 1 cup Fresh Arugula (for garnish)
- 0.25 tsp Chili Flakes (optional heat)
Instructions
Rice the Cauliflower
Pulse cauliflower florets in a food processor until they resemble rice grains; set aside.
Time: PT10M
Preheat Oven
Preheat the oven to 400°F (200°C).
Time: PT0M
Temperature: 400°F
Season and Spread Cauliflower
In a large bowl toss the cauliflower rice with 2 tbsp avocado oil, 1 tsp salt and ½ tsp black pepper. Spread evenly on a parchment‑lined baking sheet, forming a 10‑inch circle about ¼ inch thick.
Time: PT5M
First Roast
Roast the cauliflower layer for 10 minutes.
Time: PT10M
Temperature: 400°F
Stir and Finish Roasting
Remove the sheet, stir the cauliflower to expose the underside, then return to the oven for another 4 minutes.
Time: PT4M
Temperature: 400°F
Combine Crust Ingredients
Transfer the roasted cauliflower to a clean mixing bowl. Add 1 cup shredded mozzarella, 1 cup almond flour, 1 large egg, 1 tsp dried oregano, ½ tsp garlic powder, and a pinch of extra salt and pepper. Mix until a uniform, slightly sticky dough forms.
Time: PT5M
Shape the Crust
Line another baking sheet with parchment or a silicone mat, lightly spray with oil. Transfer the dough onto the sheet and press into a 10‑inch round, about ¼ inch thick, pushing the edges slightly inward.
Time: PT5M
Bake First Side of Crust
Bake the shaped crust for 10 minutes until it sets and begins to turn golden.
Time: PT10M
Temperature: 400°F
Flip and Finish Baking
Using a spatula, carefully flip the crust and bake for an additional 5 minutes to crisp the other side.
Time: PT5M
Temperature: 400°F
Add Toppings
Spread 2 tbsp vegan pesto over the crust. Top with anchovies or broken‑up sardines, crumbled goat cheese, sliced Kalamata olives, and a handful of fresh arugula. Sprinkle chili flakes if desired.
Time: PT5M
Optional Broil
Place the pizza under the broiler for 2 minutes, just until the goat cheese softens and the toppings are warmed.
Time: PT2M
Temperature: Broil
Serve
Remove from oven, let cool for a minute, slice, and serve immediately.
Time: PT2M
Nutrition Facts
- Calories
- 350
- Protein
- 20 g
- Carbohydrates
- 10 g
- Fat
- 25 g
- Fiber
- 5 g
Dietary info: Keto, Gluten‑Free, Low‑Carb, Paleo‑Friendly, Pescatarian
Allergens: Dairy (mozzarella, goat cheese), Egg, Fish (anchovies, sardines), Tree nuts (almond flour, pine nuts in pesto)
Ingredient Substitutions
- Instead of Cauliflower Rice: Frozen cauliflower rice
- Instead of Avocado Oil: Olive oil, Coconut oil
- Instead of Salt: Sea salt, Kosher salt
- Instead of Black Pepper: White pepper
- Instead of Shredded Mozzarella Cheese: Cheddar, Dairy‑free mozzarella
- Instead of Almond Flour: Coconut flour (use less)
- Instead of Large Egg: Flax egg (1 tbsp ground flax + 3 tbsp water)
- Instead of Dried Oregano: Italian seasoning
- Instead of Garlic Powder: Fresh minced garlic (1 clove)
- Instead of Vegan Pesto: Store‑bought pesto (check for dairy)
- Instead of Goat Cheese: Feta cheese
- Instead of Anchovies: Capers
- Instead of Sardines: Tinned mackerel
- Instead of Kalamata Olives: Black olives
- Instead of Fresh Arugula: Spinach
- Instead of Chili Flakes: Cayenne pepper
Equipment Needed
- Oven
- Baking Sheet
- Parchment Paper
- Silicone Baking Mat (Silpat) (optional)
- Mixing Bowl
- Food Processor
- Spatula
- Measuring Cups
- Measuring Spoons
- Knife
Critical Steps — Do Not Skip
- Roasting the cauliflower to remove excess moisture
- Mixing the binding ingredients (egg, cheese, almond flour) thoroughly
- Flipping the crust to achieve even crispness on both sides
- Ensuring the crust thickness is uniform (~¼ inch) to prevent sogginess
Chef Tips from the Video
- Use a silicone baking mat (Silpat) for easy release and a crisp bottom.
- Let the baked crust cool for 2 minutes before flipping; this helps it hold together.
- Season the cauliflower before roasting; the salt draws out moisture and enhances flavor.
Troubleshooting
Crust is soggy or falls apart.
Make sure the cauliflower is well‑roasted and excess moisture is squeezed out; increase almond flour by ¼ cup and bake the crust a few minutes longer.
Crust is too dry and cracks when flipping.
Add an extra egg yolk or a tablespoon of olive oil to the dough to improve binding.
Toppings are not melting or heating enough.
Finish the pizza under the broiler for 1–2 minutes or return to the oven for an additional 3 minutes.
Storage
Refrigerator: Store leftover pizza in an airtight container for up to 3 days.
Freezer: Wrap individual crusts tightly in plastic wrap and freeze for up to 1 month; reheat before topping.
Room temperature: Do not store at room temperature for longer than 2 hours.
Make-Ahead Tips
- Roast the cauliflower rice a day ahead and store in the fridge; it will dry out further, improving crust texture.
- Pre‑bake the crust without toppings, let it cool, then wrap and refrigerate for up to 24 hours.
- Pesto can be made in bulk and frozen in ice‑cube trays for quick portioning.
Frequently Asked Questions
What is the cultural significance and history of cauliflower crust pizza in American low‑carb cuisine?
Cauliflower crust pizza emerged as a popular alternative during the low‑carb and keto movements in the United States, offering a grain‑free way to enjoy a classic comfort food while keeping carbs low. It reflects the American trend of adapting traditional dishes to fit health‑focused diets.
What are the traditional regional variations of cauliflower crust pizza within the United States?
In the U.S., variations range from Mediterranean‑style toppings like olives, feta, and sun‑dried tomatoes to classic American toppings such as pepperoni and cheddar. Some regions add spicy chipotle or BBQ sauce to match local flavor preferences.
How is cauliflower crust pizza traditionally served in American keto cuisine?
It is typically served hot, sliced into wedges, and often accompanied by a simple green salad or extra fresh herbs. Many keto enthusiasts enjoy it with high‑fat toppings like cheese, avocado, or oily fish to keep the meal satisfying.
What occasions or celebrations is cauliflower crust pizza traditionally associated with in American health‑focused culture?
Cauliflower crust pizza is popular at fitness gatherings, keto meet‑ups, and low‑carb potlucks. It’s also a go‑to for quick weeknight meals when families want a healthier pizza night.
How does cauliflower crust pizza fit into the broader American keto cuisine tradition?
It exemplifies the keto principle of replacing high‑carb staples (like wheat crust) with nutrient‑dense, low‑carb vegetables while still delivering familiar textures and flavors, making it a cornerstone of keto comfort foods.
What are the authentic traditional ingredients for cauliflower crust pizza versus acceptable substitutes?
Traditional ingredients include cauliflower rice, egg, cheese (mozzarella or almond‑based cheese), and almond flour. Acceptable substitutes are frozen cauliflower rice, flax egg for vegans, and coconut flour (used sparingly) for those avoiding nuts.
What other keto‑friendly dishes pair well with cauliflower crust pizza?
Pair it with a crisp Caesar salad made with romaine and Parmesan, roasted Brussels sprouts, or a creamy avocado dip. These sides keep the meal low‑carb and balanced.
What makes cauliflower crust pizza special or unique in American keto cuisine?
Its unique texture—crisp on the outside, tender inside—combined with the ability to carry rich, high‑fat toppings makes it a satisfying alternative to traditional pizza while staying under 10 grams of carbs per slice.
What are the most common mistakes to avoid when making cauliflower crust pizza at home?
Common mistakes include under‑roasting the cauliflower (leaving excess moisture), using too little binding agent (egg or cheese), and flipping the crust before it has set. Each of these can cause a soggy or crumbly crust.
Why does this cauliflower crust pizza recipe use almond flour instead of coconut flour?
Almond flour provides a higher fat content and a finer texture that helps bind the crust without making it dry. Coconut flour absorbs more liquid, which can lead to a crumbly crust if not adjusted.
Can I make cauliflower crust pizza ahead of time and how should I store it?
Yes. Pre‑bake the crust, let it cool, then wrap tightly and refrigerate for up to 24 hours or freeze for up to a month. Reheat before adding toppings or add fresh toppings after reheating.
What does the YouTube channel Thrive Market specialize in?
The YouTube channel Thrive Market focuses on healthy, affordable, and often organic food products, offering cooking tutorials that highlight pantry staples, specialty health items, and budget‑friendly meal ideas.
How does the YouTube channel Thrive Market's approach to low‑carb cooking differ from other health‑focused cooking channels?
Thrive Market emphasizes using ingredients that are available through its own online marketplace, often showcasing organic or sustainably sourced items, and provides cost‑effective tips. Other channels may focus more on gourmet techniques, whereas Thrive Market blends accessibility with health goals.
Last updated: August 28, 2026
