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Cauliflower is getting a ton of press these days as a stand-in for potatoes, rice, and even pizza crust – and now companies are making it easier than ever to indulge a bit healthier by offering frozen pizza with the twist of a cauliflower crust. Today we’re Getting the Skinny with Molly on cauliflower crust pizza week’s Love it, Like it, Hate it segment!


  • Ounce-for-ounce, cauliflower has 80% fewer carbs and calories than potatoes, and cauliflower “rice” saves ~180 calories and 40 grams of carbs per cup of rice swapped out.
  • Cauliflower crust pizza is usually lower-carb than regular pizza, and many are gluten-free.
  • Here’s a rundown of cauliflower pizzas currently in stores:




Outer Aisle Gourmet Cauliflower Pizza Crusts

  • Ingredients: Cauliflower, cottage cheese, eggs, parmesan, herbs/spices
  • Nutrition facts per full 8”crust: 100 calories, 6 grams fat, 2.5 grams sat fat, 240 mg sodium, 5 grams carbohydrate, 1 gram fiber, 2 grams sugar, 9 grams protein


Absolutely Gluten Free Cauliflower Crust Cheese Pizza.

  • Ingredients include cauliflower, egg whites, mozzarella, tomato sauce, salt, herbs and spices.
  • Nutrition facts per mini pizza: 57 calories, 1.5 grams fat, <1 gram saturated fat, 140 mg sodium, 7 grams carbohydrate, 1.3 grams fiber, 1 gram sugar, 4 grams protein.




Trader Joe’s Cheese Pizza with a Cauliflower Crust.

  • Ingredients include cauliflower, mozzarella, potato & chickpea flour, brown rice flour, pizza sauce, herbs.
  • Nutrition facts per ½ pizza: 380 calories, 17 grams fat, 10.5 grams saturated fat, 740 mg sodium, 35 grams carbohydrate, 4 grams fiber, 4 grams sugar, 20 grams protein.


CauliPower Cauliflower Crust Pizza.

  • Ingredients include cauliflower, tomato sauce, mozzarella white cheddar cheese blend, brown rice flour, corn starch, parmesan, tapioca, olive oil, sugar, egg, xanthan gum.
  • Nutrition facts per ½ pizza (Three Cheese): 380 calories, 18 grams fat, 7 grams saturated fat, 650 mg sodium, 37 grams carbohydrate, 3 grams fiber, 2 grams sugar, 16 grams protein.




So far there are no “hate it” options when it comes to cauliflower pizza crusts in stores…. But remember to always check labels, taking a close look at the ingredients + nutrition facts before buying.




Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD