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How to Make Cauliflower Crust Pizza for Type 2 Diabetes

Let’s talk about cauliflower crust pizza today. I’ve been making this for years now, and honestly, it’s surprisingly good—the only imperfection being the shape, which I prefer to call an artisan flair. Type 2 diabetes has morphed me into someone who defends the veggie crust to anyone who will listen.

Regular pizza crust spikes blood glucose with its high-carb content. I stopped eating it on my journey to reverse type 2 diabetes naturally through diet and walking (zero meds, zero insulin). But I wanted something that let me enjoy pizza night without feeling deprived. (Anyone on a diet knows it’s almost impossible to sustain natural eating if you feel that way.)

Cauliflower crust became my experiment, and wow, it delivered. After eating about 150g of it (loaded up, of course), my blood sugar barely budged—maybe a tiny 0.2 mmol/L rise. That’s basically flatlining in the best way. For someone who used to see 4-5 mmol/L jumps or more from a single slice of traditional pizza, this felt like I had hit the jackpot.

So, why does it work so well? Low carb, obviously. Cauliflower is basically nature’s low-glycemic hero here, and when you squeeze out all the water and bind it with egg and cheese, you get a crust that’s sturdy enough to hold toppings without turning into mush. It’s not zero-carb, but it’s worlds away from flour-based crusts. The process has two parts, so give yourself enough time to make it. The last one I did was for a Super Bowl party, and it delivered—pun intended.

Ingredients for the Crust

  • 1 small head fresh cauliflower (or store-bought grated)
  • egg (to bind the cauliflower)
  • 1½-2 cups mozzarella cheese, grated
  • ½-1 teaspoon Italian seasoning, or oregano
  • ½-1 teaspoon garlic powder (to taste)
  • Himalayan pink salt and pepper to taste (or use your brand of salt—I add cayenne pepper because I like it hot)

How to Make the Crust

  • Grate the cauliflower on the bigger side of a grater (or use store-bought).
  • Steam the cauliflower until it is mushy-soft. Drain properly and cool it thoroughly. I usually put it in the freezer for about 20 minutes, but during winter, I stick the bowl in the snow, covered loosely with a towel.
  • Mix all the ingredients with the cold cauliflower.
  • Drop the mixture on a silicone baking mat or parchment paper. Smooth it out using a spatula or your hands as thinly as you can. (No problem if it isn’t perfectly round—the shape doesn’t affect the taste.)
  • Bake at 450°F for about 15-20 minutes or until the edges are golden brown.

Ingredients for the Toppings

  • Low-carb choices like deli meats, veggies, and cheese. Vegetables are optional, to your liking. Pat tomatoes dry if using. Pineapple is high in sugar.
  • Cheese—as much as you want. I used mozzarella with a cheddar mix.

How to Add the Toppings

  • Layer toppings as you wish. I start with cheese, then meat, more cheese, onions, etc. End with cheese.
  • Bake at 425°F (or 450°F for extra crispness) until the cheese is bubbly and golden.
  • Cool before cutting. You can pick up the pieces with your hands. Enjoy.

TIPS

  • Let the crust cool for 5-10 minutes before layering the toppings—this ensures a crispier crust.
  • If using store bought grated cauliflower, you may need to squeeze out the water after steaming. My fresh recipe doesn’t require squeezing as I don’t allow water to touch the steamer unit.
  • Mix the ingredients well. Too much egg also can make the “dough” soggy, so distribute it evenly.
  • If using parmesan, you can skip the salt.
  • Pizza sauce makes the crust mushy.
  • Use high-quality parchment paper that doesn’t burn at high temperatures. I use the Kirkland brand from Costco.
  • Reheat in an air fryer or back in the oven. I found the microwave makes it moist underneath, which softens it.

If you’re dealing with type 2 or just want a lighter pizza option, give this a go. This tastes close enough that I don’t have to eyeball the pizza shop with regret. Worst case, you have a funny story about turning cauliflower into pizza. Best case, you get pizza that plays nice with your glucose levels and still tastes like comfort food.

Have you tried cauliflower crust pizza? Did it help with your blood sugar? Let me know in the comments! 🍕

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