Is Cauliflower Pizza Crust Actually Healthier Than Regular Pizza Crust?

Is Cauliflower Pizza Crust Actually Healthier Than Regular Pizza Crust?

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Take any food you love, make it out of cauliflower, and it’s magically healthy. Or at least that’s what most people think when they hear about mashed potatoes, rice, bread, and pizza made out of cauliflower.

The fear of carb consumption has led to an explosion of creative carb substitutes, cauliflower pizza crust being one of many. But when you dive into the details… is it really that good for you?

“People are so anti-carbohydrate and think white flour isn’t good for you. So they wonder, ‘How can we still eat pizza?,'” says Keri Gans, RDN, author of The Small Change Diet. “[Cauliflower pizza crust] also has a health halo because it’s associated with a vegetable.”

But look beyond that halo glow and check the labels. Then you can really see if cauliflower crust is better for you than regular crust.


Is Cauliflower Pizza Crust Healthy?

For comparison sake, we’ll look some of the best-selling pizza crust brands on Amazon, like Boboli and Cali’flower Foods. The chart below shows how some of the most popular regular crust brands stack up compared to cauliflower pizza crust brands.

As you can see, store-bought cauliflower pizza crust is a bit all over the place when it comes to the nutrition facts. Compared to regular pizza crust, cauliflower crust does tend to have less sodium, so you can mark that in the “pros” column. But when you dive into the other nutrition facts, the results aren’t totally in favor of the veggie substitute. Some cauliflower crust brands are lower in carbohydrates, but not all of them. So if you don’t check the label, you may end up consuming just as many carbs as a slice of white or whole wheat pizza crust. The same goes for calories — cauliflower pizza crust isn’t always lighter. And even if it is, think about how important is it for you to save, say, 40 calories (about the amount of half a small apple), especially if you might not enjoy the taste as much, Gans says. But what about fiber? Veggies are usually brimming with fiber, right? Well… 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. However, some cauliflower pizza crust has a good dose of protein if it contains eggs (like the Cali’flower Foods option in the chart below).

So what’s the main takeaway here? Read the label. There’s so much variance between brands, you can’t just assume any and all cauliflower pizza crust is the same, or even healthier than the regular or whole wheat options. And when it comes to specific ingredients, some brands add eggs and/or cheese to help the cauliflower bind and add flavor. So if you have any food allergies or follow a specialized diet, you want to make sure you know what you’re consuming.

Should You Buy Cauliflower Pizza Crust?

“When it comes down it, what is your reason for choosing it?” Gans asks. Whether you hope to save calories or cut carbs, or you’re trying to eat more vegetables, be sure to read the nutrition facts so you can confirm you’re achieving what you want. It’s also important to be be mindful of the serving size and toppings, she adds, since that’s the other part of the pizza picture. “You can’t eat the whole pie, and you can’t throw all the other health ‘guidelines’ out the window,” Gans says. “Are you building your pizza and making it a healthy vehicle for more vegetables, or are you adding processed meats like pepperoni and sausage?” To make the healthiest pizza (regardless of crust), she recommends choosing plenty of vegetables, such as fresh tomatoes, spinach, garlic, and artichoke hearts.

Boboli Thin Pizza Crust Boboli 100% Whole Wheat Pizza Crust Cali’flower Foods Cauliflower Pizza Crust Original Italian Trader Joe’s Cauliflower Pizza Crust Caulipower Cauliflower Pizza Crust Green Giant Cauliflower Pizza Crust Original
Serving size ⅕ crust
(57 grams)
⅕ crust
(57 grams)
⅓ crust
(46 grams)
⅙ crust
(50 grams)
⅓ crust
(57 grams)
¼ crust
(53 grams)
Calories 170 150 90 80 170 80
Fat 3.5g 3.5g 6g 0g 6g 1g
Sodium 340mg 290mg 180mg 220mg 105mg 180mg
Carbs 28g 25g 2g 17g 26g 16g
Fiber 1g 4g 1g 1g 2g 2g
Protein 6g 7g 8g 1g 2g 2g