⏱ 40 min totalBasil Tomato Cauliflower Pizza
Per 1 serving · 152 g · 14 ingredients
of a 2,000 cal day
- Protein12g33% of calories
- Carbs6g17% of calories
- Fat8g50% of calories
- ✓ Protein-dense
At a glance
One serving of Basil Tomato Cauliflower Pizza (152 g) has 140 calories, with 12 g of protein, 6 g of carbohydrates and 8 g of fat. Most of its energy comes from fat (50% of calories). It is high in protein (24% DV), Vitamin C (43% DV) and calcium (26% DV). Keep an eye on saturated fat and cholesterol, which provide 22% and 24% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Vitamin C43%
- Calcium26%
- Phosphorus29%
Good source of
10–19% of the daily value
- Vitamin K14%
- Riboflavin (B2)16%
- Vitamin B615%
- Folate (B9)14%
- Vitamin B1215%
- Pantothenic acid16%
Watch
20%+ of the daily value
- Saturated fat22%
- Cholesterol24%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ head medium Cauliflower
¼ large Egg
¹⁄₁₆ cup, shredded Mozzarella cheese
¼ tbsp Parmesan cheese- 🥄⅜ tsp Italian seasoning
- 🥄⅛ dash Salt
⅛ dash Black pepper
⅛ spray , about 1/3 second Cooking spray
¹⁄₁₆ cup Tomato sauce- ⅛ cup, shredded Mozzarella cheese
¹⁄₁₆ cup, shredded Cheddar cheese- 🥄⅛ serving Turkey pepperoni
1 ½ leaf, whole Basil
⅛ medium whole Tomatoes
Directions
- 1
Preheat the oven to 425°F. Line a baking sheet with parchment paper or a silicone baking mat.
- 2
Chop the cauliflower and pulse in a food processor until finely ground.
- 3
Transfer the ground cauliflower to a microwave-safe bowl, cover loosely, and microwave for 4-5 minutes until softened. Let cool.
- 4
Once cool, use a tea towel or cheesecloth to squeeze out as much liquid as possible from the cauliflower.
- 5
In a large bowl, mix the squeezed cauliflower with eggs, 1/2 cup mozzarella cheese, parmesan cheese, Italian seasoning, salt, and pepper.
- 6
Spread the cauliflower mixture onto the prepared baking sheet into a 15x10 inch rectangle. Lightly spray with cooking spray and bake for 12-15 minutes until golden.
- 7
Spread pizza sauce over the crust and top with remaining mozzarella, cheddar cheese, sliced tomatoes, turkey pepperoni, and basil leaves. Bake for 3-5 minutes until the cheese is melted.
- 8
Serve immediately.
Vitamins & minerals
Amounts for 1 serving (152 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 80 μg | 9% |
| Vitamin C | 39 mg | 43% |
| Vitamin D | 0.3 μg | 2% |
| Vitamin E | 1 mg | 4% |
| Vitamin K | 17 μg | 14% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 1 mg | 4% |
| Vitamin B6 | 0.2 mg | 15% |
| Folate (B9) | 56 μg | 14% |
| Vitamin B12 | 0.4 μg | 15% |
| Pantothenic acid | 1 mg | 16% |
| Choline | 77 mg | 14% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 257 mg | 26% |
| Iron | 1 mg | 12% |
| Potassium | 362 mg | 8% |
| Magnesium | 26 mg | 6% |
| Phosphorus | 205 mg | 29% |
| Zinc | 1 mg | 13% |
| Copper | 0.1 mg | 8% |
| Manganese | 0.2 mg | 7% |
| Selenium | 10 μg | 18% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.4 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 16 μg | — |
| Arginine | 0.5 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 148 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 2,523 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 67 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.4 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.3 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.5 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.3 μg | — |
Burning 140 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 26minWalking (3.5 mph)
- 17minCycling (moderate)
- 12minRunning (6 mph)
- 20minSwimming laps
Common questions
How many calories are in Basil Tomato Cauliflower Pizza?
One serving of Basil Tomato Cauliflower Pizza (1 serving) has 140 calories, which works out to 92 calories per 100 g. That is about 7% of a 2,000-calorie day.
Is Basil Tomato Cauliflower Pizza high in protein?
Yes. It has 12 g of protein per serving, and 33% of its calories come from protein (8.5 g of protein per 100 calories).
Is Basil Tomato Cauliflower Pizza keto-friendly?
It is hard to fit into a strict keto diet. One serving has 4 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Basil Tomato Cauliflower Pizza?
328 mg per serving.
How much sugar is in Basil Tomato Cauliflower Pizza?
2.7 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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