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Cauliflower has become the defacto alternative for most flours because of its texture and flavor. I’ve got so many ideas for new recipes, but this is one of my favorites right now, and it’s perfect for those who are gluten and dairy free.
Perfect for Meal Prep
I LOVE cooking and meal prep. Even if my culinary adventures end up flopping, I don’t care. It’s such a pleasure to spend a Sunday afternoon cooking meals for the week while listening to podcasts and snapping shots along the way.
It makes everything feel better.
So given that I have spent the last week face-planting into local wines and one too many plates of guacamole and nacho chips in Cabo, I turned to some of my healthiest recipes to balance things out.
My weapon of choice? Cauliflower.
Cauliflower Pizza Recipes Without Cheese
I’ve found that most cauliflower pizza recipes use cheese as a binder, but for those who can’t do dairy, this can be a conundrum. Sure you can do Daiya cheese, but if calories are something you’re trying to manage, you can’t really go crazy on cheese, dairy or otherwise. To make the perfect compromise, I had to come up with something a little different… I hope you’ll be open-minded 🙂
Tofu Instead of Cheese
Well, nutritional yeast and tofu, really, but if you don’t have nutritional yeast, I think it’s safe to omit it. Adding tofu to this recipe gives it a little more substance, so it’s enough to serve as a main dish without leaving everyone hungry. The value of adding nutritional yeast (beyond the nutritional benefits), is that it has a nutty flavor that can taste cheese-like. Vegans dig it because it provides a dose of vitamin B12 – something they struggle to get in their diets without animal products.
High Protein Vegetarian Meal Options that Aren’t Full of Carbs
This is the last thing I’m going to say about this recipe before I stop talking and let you try it. It’s a really great option for vegetarians because it packs a lot of protein without added grains – something that’s hard to find for vegetarians who are trying to be low carb. It’s certainly not a keto dish (tofu inherently has too many carbs for that), but it’s not going to spike insulin or add to your waistline, so a good option for anyone looking to reduce calories, but still stay satisfied.
Want more Cauliflower Inspiration?
Low Carb Cauliflower Pizza Bites - Dairy-Free, Low Carb, Gluten Free
- 1 cauliflower head
- ½ red pepper
- ½ onion
- 2 cloves garlic
- 7.5 ounces firm tofu drained well
- 2 tablespoons almond flour
- 3 tablespoons nutritional yeast
- ¼ cup egg whites
- 1 T oregano
- 1 T rosemary
- salt and pepper
- Preheat oven to 450
- In a food processor, finely chop cauliflower, red pepper, onion and garlic to the consistency of small granules (like rice). Transfer to a large bowl.
- Drain and press tofu until most of the liquid has been removed. Add to food processor and chop to a fine grain. Add tofu to cauliflower mixture.
- Add egg whites, nutritional yeast and spices to the mixture and stir until combined.
- Lightly spray a muffin tin or loaf tin and add mixture. Be sure to press the mixture down to ensure it’s well compacted.
- Bake for 20 to 30 minutes or until golden brown on top.
- Remove from oven and let sit for 20 minutes until cooled.
Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, healthy recipes, home workout ideas and practical ways to foster mind + body wellness.