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Cast Iron Deep Dish Cauliflower Crust (Keto, Gluten-Free)

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The other day at the market I had bought a bag of cauliflower rice and thought I would just quickly cook it over the stove top and serve it with whatever else we had on hand (salmon/chicken) for a really easy quick meal. BUT I am desperately trying to have a few new recipes on hand and completed before I take a mini break when the baby arrives and thought about making cauliflower fritters or something that would be freezer friendly / last up to a week. Anything really to save time during the week!

SO, instead of remaking what I already had- I decided to make a cauliflower pizza crust ….just a little differently. While I do prefer a regular pizza crust, texture wise, I actually love the taste of a cauliflower one. I think that the key to making it sturdy and crispy is allowing the moisture to be released from the cauliflower before baking it.

After making the dough I added it into a hot cast iron pan and allowed it to cook for about 10 minutes. The bottom started to brown and the edges were getting crisper! Then, at a high oven temperature (425 degrees) I baked it in the oven before adding any toppings and then after about 20 minutes or so I added the toppings and baked it again for another 10 minutes!

It gave such a thick pizza crust with crunchy edges and crispy bottom! It was really good!

I kept it pretty basic and topped the pizza with arugula, vegan cheese, red pepper flakes, pesto, and sliced tomatoes! Anything works!

Further Food Nutritionist Commentary:

Cauliflower is an easy replacement for grains and legumes and it's a great way to add more vegetables to your diet. Substituting traditional flour crust for cauliflower crust is also great alternative for people who are gluten-free, diabetic, or on a low-carb diet (like Keto) and still want to indulge and eat pizza.

By Anna Lee

Cast Iron Deep Dish Cauliflower Crust (Keto, Gluten-Free)

  • Prep Time: 20 Minutes
  • Cook Time: 40 Minutes
  • Servings: 5 Slices

Ingredients

4 cups cauliflower rice

2 eggs

1/3 cup almond flour

1/3 cup panko crumbs

Salt and pepper to taste

 

Instructions

  1. First preheat your oven to 425 degrees.
  2. Steam and release the moisture from the cauliflower rice. I bought the rice pre-made as I think it is easier and less time consuming! You can either steam the cauliflower in a pot of water over medium to high heat for about 7 minutes OR place in a microwaveable safe dish and place in the microwave for about 4-5 minutes. Then, allow to cool for a few minutes and place the rice into a paper towel or clean dish cloth and squeeze out any excess moisture.
  3. In a large bowl add ALL of the ingredients and mix until well combined.
  4. Place your cast iron pan on medium to high heat and add about 2-3 tbsp. of olive oil. Allow to heat for about 1-2 minutes.
  5. Add the cauliflower “dough” into the cast iron pan and then press down firmly using a large spoon or spatula!
  6. Allow to cook over the stove top for about 10 minutes on medium heat.
  7. While the cauliflower crust is cooking – I scrapped the edges a bit so they were completely stuck to the side of the cast iron pan.
  8. After 10 minutes, place the cast iron into the oven and bake at 425 degrees for 20 minutes.
  9. After 20 minutes, leaving the oven on, add your toppings to the crust.
  10. Bake for another 10 minutes or so. For the last few minutes you can turn the oven to broil and allow the top to became a bit crisper!
  11. Slice and serve! The first slice may be a bit tricky getting out of the cast iron, so I suggest using a spatula!
  12. To reheat simply place under the broiler for about 3 minutes! Lasts up to one week in the fridge.
First preheat your oven to 425 degrees. Steam and release the moisture from the cauliflower rice. I bought the rice pre-made as I think it is easier and less time consuming! You can either steam the cauliflower in a pot of water over medium to high heat for about 7 minutes OR place in a microwaveable safe dish and place in the microwave for about 4-5 minutes. Then, allow to cool for a few minutes and place the rice into a paper towel or clean dish cloth and squeeze out any excess moisture. In a large bowl add ALL of the ingredients and mix until well combined. Place your cast iron pan on medium to high heat and add about 2-3 tbsp. of olive oil. Allow to heat for about 1-2 minutes. Add the cauliflower “dough” into the cast iron pan and then press down firmly using a large spoon or spatula! Allow to cook over the stove top for about 10 minutes on medium heat. While the cauliflower crust is cooking – I scrapped the edges a bit so they were completely stuck to the side of the cast iron pan. After 10 minutes, place the cast iron into the oven and bake at 425 degrees for 20 minutes. After 20 minutes, leaving the oven on, add your toppings to the crust. Bake for another 10 minutes or so. For the last few minutes you can turn the oven to broil and allow the top to became a bit crisper! Slice and serve! The first slice may be a bit tricky getting out of the cast iron, so I suggest using a spatula! To reheat simply place under the broiler for about 3 minutes! Lasts up to one week in the fridge.

Nutrition Information

Per Serving: Calories: 103; Total Fat: 6 g; Saturated Fat: 1 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 1 g; Cholesterol: 74 mg; Sodium: 330 mg; Potassium: 170 mg; Carbohydrate: 5 g; Fiber: 3 g; Sugars: 2 g; Protein: 5 g

Vitamin C: 74%; Vitamin A: 6%; Iron: 4%; Calcium: 3%

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