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.
one cup of raw cauliflower has 2 grams of fiber, and some cauliflower pizza crust has only 1 gram per serving. So in this case, whole wheat crust actually provides more fiber. Lastly, protein-wise, whole wheat crust again tends to be king.
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.
Whole wheat crust is a healthier alternative to refined white flour crusts. It's rich in fiber, vitamins, and minerals, has a lower glycemic index, and is lower in calories. By choosing whole wheat crust, you can enjoy pizza without sacrificing your health.
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.
Plus, a crust made with almond flour or vegetables like cauliflower tends to be much lower in carbs than regular pizza, and it will affect your blood sugar less significantly than crusts made with white or whole wheat flour.
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.
If you are counting carbs or trying to cut back on calories, a thinner crust can help you keep on track. You'll consume less bread with the thin crust variety, reducing carbs and overall calorie count.
If you want to taste the toppings to their fullest, thin crust is the way to go. The thin crust is basically a delivery system for the sauce, cheese, and toppings, and we wouldn't have it any other way. If you want to fill up mostly on bread, you're going to prefer the flavor of thick-crust pizza.
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.
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.
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.
Also, its carbohydrates are complex and digest slowly, keeping your blood sugar level balanced. Whole wheat does not rise as much as all-purpose flour but is much healthier. I recommend it! You can load your Whole Wheat Veggie Pizza with whatever healthy vegetables you like.
It's high in vitamins C and K, and is also a good source of folate, which supports cell growth and is essential during pregnancy. Cauliflower is fat-free and cholesterol-free. And it's low in sodium. A one-cup serving contains only 25 calories, 5 grams of carbohydrates and 2 grams of dietary fiber.
The premade cauliflower crusts in your local grocery store or pizza restaurant are rarely crafted with the keto diet in mind. If you check the ingredients, you are likely to find corn starch, corn flour, potato starch, chickpea flour, potato flour, and/or tapioca starch.
Nutritionally, cauliflower is lighter in calories and carbs than potatoes and is more nutrient-dense. That's why it's popular among the low carb and weight loss communities.
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.
Introduction: My name is Terence Hammes MD, I am a inexpensive, energetic, jolly, faithful, cheerful, proud, rich 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)")
