Cauliflower Sandwich Bun

I figured if you can make a pizza crust, there’s no reason you can’t use cauliflower in place of a sandwich bun. I was really happy with how these came out. This would actually be a great cheese-less pizza base if you just modify how you shape it!

Cauliflower Sandwich Bun

Ingredients:

1 cup grated cauliflower (Ninja!)

¼ cup egg beaters

1 tablespoon flaxseed

2 teaspoons coconut flour

Salt and onion powder to taste

Directions:

1. Preheat oven to 450. Use a food processor to grate your cauliflower.
2. Combine the cauliflower, egg beaters, flaxseed, coconut flour and spices in a bowl. Combine well.
3. Spray a cookie sheet with non-stick spray. Form the crust ingredient two circles resembling the top and bottom of a bun. Place the cookie sheet in the oven and cook until the crust is lightly browned, 15 minutes.
4. Let buns cool on a cooking rack while you set your oven to broil. Set the cooling rack on your cookie sheet and place in the oven. Broil until a little crispy, about 2 minutes.

I melted some low-fat cheddar on the bun while it was under the broiler, then sandwiched a Boca burger inside. Incredibly bun-like!

Cauliflower Pizza Crust (Not soggy!!)

The cauliflower pizza crust was all the rage a few years back. I experimented with it a few times, and although some recipes were tasty,the texture was not so great. Most of the time they were too flimsy and soggy.

A few people started to incorporate different flours, more cheese, added binders, etc. which helped the texture, but made the calories skyrocket. I feel like I found a really nice balance with this recipe. It didn't come out soggy like some of the basic recipes I’ve tried in the past, it’s MUCH more reasonable calorie-wise,  AND it’s really flavorful!

NOTE: For this recipe, I used a low-fat cheddar blend in the crust because it was what I had on hand. A low-fat mozzarella cheese would be a more traditional choice.

However, the cheddar crust would be great topped with a low-sugar BBQ sauce (instead of tomato sauce), grilled chicken, and avocado.  Or, spread with fat-free refried beans, grilled chicken, and topped with cheddar cheese. The possibilities are endless!

I made my own tomato sauce for this version and topped it with sautéed spinach, mushrooms, and a homemade olive tapenade. This recipe was inspired by Kalyn’s recipe- I modified some of her ingredients and was very happy with the results. 

Cauliflower Pizza Crust

 Ingredients:

1 cup cauliflower (chopped in a food processor until it resembles rice-I used my Ninja)

½ cup grated low-fat cheese (used my Ninja to make my shredded blend more grated)

2 tablespoon almond flour

¼ cup egg beaters

1 tablespoon flaxseed

½ teaspoon garlic powder

pinch of salt

Directions:

1.  Preheat oven to 450. Place a pizza stone inside the oven and let it heat up. 

2. Use a food processor to grate your cauliflower.Put the cauliflower into a bowl and microwave it until its  soft (about 6 minutes). It is EXTREMELY important that your cauliflower has NO moisture/water- you don’t want a soggy crust!

3. Combine the finely grated cheese, almond flour, flaxseed,and spices in a bowl. Whisk the egg beaters in a separate bowl, then mix them into the other ingredients. Combine well.

4. Spray a cookie sheet with non-stick spray. Form the crust ingredients into a ball and place them on the cookie sheet. Use your fingers to shape the crust, spreading it out thin. Place the cookie sheet on top of the stone in the oven and cook until the crust is lightly browned, about 12-15 minutes.

5. When the crust is done, add your toppings and put the pizza back in the oven to melt your cheese.

I wasn’t the only one who loved it- my whole family thought it was delicious. They never would’ve guessed it was made from cauliflower. They did, however, guess tofu, protein powder, and beans. They know me well ;)

Healthy Barbecue Chicken Pizza on a Cauliflower Crust

A cauliflower pizza crust that isn't soggy and holds it's toppings?! Yes, it's here.  Paired with a healthy homemade BBQ sauce that I came up with because I was all out and didn't feel like going to the store. I will definitely be making this sauce again and again! Please try this crust before you give up on cauliflower pizza- I promise it's delicious! I've modified this recipe slightly from Kim's recipe.You can probably substitute the popcorn seasoning with grated cheese, but I loved how this came out.

Cauliflower Pizza Crust:

Ingredients:

 

1 cup riced cauliflower (I used a food 

Processor)

2 egg whites 

1 1/2 tablespoons almond flour 

1 tablespoon white cheddar popcorn seasoning (Urban Accents)

1/2 teaspoon basil 

1/2 teaspoon garlic powder

1. Preheat oven to 375.
2. Squeeze excess moisture out of your cauliflower. I used paper towels (just give it a good few squeezes).
3. Place all ingredients in a bowl and mix until combined.
4. Spray a baking sheet with non-stick spray. Add pizza "dough" and form into a circle shape. I just place in in the middle and flatten the dough to about 1/4" and shape the edges with a spoon or spatula.
5. Bake for about 25 minutes. Top with your favorite toppings and bake another 8-10 minutes.


Nutrition Information: 58 calories, 0.2 g Fat, 5.6 g CHO, 8.5 g Protein

For BBQ Chicken Pizza:

Spoon my Healthy BBQ Sauce (recipe below) over your pizza crust. Top with a small handful of spinach, 3 ounces cooked chicken, and 1 ounce Almond Cheddar or cheese or your choice. Cook for 8-10 minutes at 375 F on a pre-cooked cauliflower crust (you can also make this on a whole wheat Flat-Out wrap or pita).

Healthy BBQ Sauce

2 tablespoons reduced sugar ketchup
1/2 teaspoon apple cider vinegar
1/2 teaspoon Bragg's Liquid Aminos
1/8 teaspoon garlic powder
1/8 teaspoon onion powder
1/8 teaspoon ground mustard
1 packet stevia (I used Truvia)

1. Mix together ingredients in a bowl. Store in the fridge.

Nutrition Information: 12 calories, 0 g Fat, 5.5 g CHO, 0.4 g Protein