can you eat raw cauliflower crust

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.

Cauliflower has recently skyrocketed in popularity since it can be used to lower the carb and calorie content of many traditionally high carb foods, such as pizza.

To turn cauliflower into a pizza crust, it’s chopped into florets and pulsed in a food processor until fine and grainy. Then, it’s steamed and drained of any extra liquid and combined with ingredients like eggs, cheese, and spices to create a doughy texture.

There’s no shortage of cauliflower crust recipes you can make at home. Plenty of ready-made options exist as well.

This article dives into the nutritional makeup of cauliflower pizza crust, comparing it with other crusts and examining its potential benefits and downsides.

The nutritional value of cauliflower pizza crust may vary depending on the ingredients used, though cauliflower — or cauliflower purée — is often the main ingredient.

The table below compares the nutrients in 1/3 of a crust (56 grams) of two commercial cauliflower crusts to 1 cup (107 grams) of raw cauliflower (1, 2, 3).

As you can see, cauliflower crust contains a fair amount of protein. Its fat and carb counts may differ widely among brands, so be sure to read the nutrient label before choosing a product.

The ingredients added to make cauliflower doughy means that it has far more calories, fat, sodium, and carbs than raw cauliflower.

Cauliflower itself is rich in several plant compounds and antioxidants that may decrease inflammation in your body and even reduce your risk of certain cancers (4, 5).

Plus, studies associate intake of cruciferous vegetables, including cauliflower, with a lower risk of death due to all causes (6, 7).

This versatile veggie can be eaten raw, cooked, roasted, grilled, baked into a pizza crust, or cooked and mashed as a substitute for mashed potatoes. You can even rice cauliflower and serve it in place of white rice.

Is cauliflower pizza gluten-free?

Cauliflower is naturally gluten-free.

However, cauliflower pizza crusts aren’t necessarily gluten-free. Some brands may add flours or starches to support the overall texture of the crust.

It’s always best to check for a gluten-free label or read the ingredients list, especially if you have a gluten-related condition.

The chart below compares 1/3 of a crust (56 grams) of cauliflower, whole wheat, and standard crust made with refined flour (2, 8, 9).

As you can see, the cauliflower crust and whole wheat dough have fewer calories and carbs, as well as more fiber and protein, than traditional crusts. They also offer fewer net carbs — or total carbs minus fiber — which may be important if you follow the keto diet (10, 11, 12).

Of the three, cauliflower crust offers the most protein and the fewest carbs.

Yet, it may be higher in fat and cholesterol than wheat alternatives due to its added eggs and cheese. These ingredients also mean that many cauliflower crusts aren’t vegan.

Both cauliflower and whole wheat crusts offer several benefits over traditional pizza crusts made with refined flour, as these typically have added sugar, very little protein, and little to no fiber.

No matter which crust you choose, the portion size, sauce, and toppings all influence how healthy your final meal will be.

Due to its low net carbs, cauliflower pizza crust is said to be good for people with diabetes.

That’s because low carb diets have been shown to support stable blood sugar levels in people with diabetes. Reducing your carb intake may prevent your blood sugar from getting too high in the first place and improve your body’s ability to respond to insulin (13, 14, 15).

The Centers for Disease Control and Prevention (CDC) recommends that people with diabetes get about 50% of their daily calories from carbs (16, 17).

Depending on the brand and ingredients, cauliflower crust may provide up to 13 times fewer carbs than traditional crust.

All the same, pizza made with any crust can fit a diabetes diet. Portion size, toppings, and sides like salads, soda, or veggies all affect blood sugar and should be considered if you have diabetes.

Cauliflower pizza may support weight loss, but it depends on how much you eat and how you prepare it.

One of the most important steps for weight loss is creating a calorie deficit by eating fewer calories than you burn. Nutrient-dense foods, which are high in nutrients but low in calories, may support such a deficit (18).

While cauliflower is considered nutrient dense, eggs and cheese added to cauliflower crust raise its calorie and fat content significantly. Plus, toppings like cheese, sausage, pepperoni, bacon, barbecue sauce, and ranch are also high in calories.

Still, the fiber and protein in cauliflower crust may support weight loss because each of these nutrients boosts fullness, which may naturally help lower your calorie intake (19, 20).

To tailor your cauliflower crust pizza toward weight loss, try the following steps.

• Be mindful of serving size.
• Use unsweetened (or even homemade) pizza sauce and avoid cream-based sauces like alfredo.
• Use smaller portions of cheese — 1 ounce (28 grams) of mozzarella cheese is 80 calories — or low fat options (21).
• Opt for low calorie toppings like sliced tomatoes, basil, peppers, mushrooms, or arugula.
• Add a source of lean protein, such as chicken or ground turkey, as a topping or side.

To build a healthy cauliflower pizza, focus on high fiber, high protein toppings to keep you full. Avoid calorie-rich toppings like extra cheese and processed meat.

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FAQ

Can you eat cauliflower crust?

Is cauliflower pizza crust actually healthy?

Why is cauliflower crust so high in carbs?

Can you eat raw cauliflower?

The short answer is yes, raw cauliflower is entirely edible (it’s one of many vegetables that can be enjoyed this way). There’s no risk of food poisoning when doing so and you could even see more health benefits due to the nutrients and plant-based compounds. However, eating raw cauliflower isn’t without its issues.

What is the best way to eat cauliflower?

The best way to eat cauliflower is to eat it the way you like it so that it becomes a part of the regular diet. There are many ways to eat and prepare cauliflower including; raw, riced, boiled, steamed, or roasted. Roasting cauliflower brings out the most flavor this cruciferous vegetable has to offer. It can be used in soups, stews, and casseroles. Boiling cauliflower and mashing it with potatoes to make a mashed potato and cauliflower side dish or using riced cauliflower in a tabbouleh are just a few other ways to eat cauliflower. Cauliflower can cause gas and bloating or general digestive discomfort, especially in individuals who are just beginning to eat high-fiber cruciferous vegetables. Eating cooked rather than raw cauliflower can reduce these digestive side effects. Consuming one-half teaspoon of fennel seeds(toasted, raw, or candied) after a meal can also help reduce gas or bloating.

Can you eat cauliflower rice raw?

Broccoli, carrots, cucumbers, and cherry tomatoes all work well. These give you a fantastic balance of flavor and texture. While cauliflower rice is sometimes cooked, you can eat it raw instead. This is an excellent approach, as the cauliflower is in very fine pieces and is very easy to eat.

Is cauliflower a healthy food?

One cup of raw cauliflower contains the following nutrients: *Sugars in cauliflower are naturally occurring ones. There’s no denying that cauliflower is a nutritious food. Still, for many individuals, it can cause some unwanted side effects and might even need to be limited if you have certain health issues.