Cauliflower and Tofu Pizza Crust (Gluten-Free, Low-Carb)

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Cauliflower and Tofu Pizza Crust

Most cauliflower pizza crust recipes call for a combination of cauliflower and cheese, but this one uses tofu instead of cheese, which can be easily converted to vegan. I used one pack of Wildwood Organic SprouTofu Firm Two Pack. Trader Joe’s has the best price for this product. Please use your favorite pizza sauce, cheese and toppings.

Notes about soy: These days soy has a bad reputation in North America and many alternative medicine practitioners recommend avoiding soy. I do not share the same opinion. Of course, if you are allergic to soy, you should avoid it by all means. Most importantly, you should never eat non-organic (=GMO) soy products. I also intuitively believe that almond/cashew/coconut milk is better than soy milk (non-GMO) unless you make your own soy milk from soaked organic soybeans. I don’t believe, however, that eating organic tofu, especially sprouted tofu, is that bad unless you eat it excessively.

Lancet, which is one of the most prestigious medical journal, published an article on August 27, 2015, announcing that Japanese men and women have the best healthy life expectancy among 188 countries in the world. The Japanese eat 13 times more soy than Americans on average. It does not seem like soy is hindering their health, does it?

My understanding is that estrogen in food is metabolized into 2-hydroxyestrone, 4-hydroxyestrone, or 16-hydroxyestrone.  2-hydroxyestrone is good estrogen and decreases risk for cancer and brings other health benefits.  4-hydroxyestrone is bad estrogen and 16-hydroxyestrone is the worst estrogen. Soy is mostly metabolized into the good estrogen and is therefore beneficial for your health. On the other hand, estrogen in dairy is metabolized into bad estrogen. I am therefore comfortable using organic tofu in some of my recipes.


8 oz firm tofu (organic sprouted tofu is preferable)
2 1/2  cups cauliflower, cut into small florets
1 egg, beaten (or Egg Replacer for one egg)
1/2 tsp Italian herbs
1 pinch salt
6 oz pizza sauce
2 cups pizza toppings of your choice
1.5 – 2 cups mozzarella cheese, pizza cheese blend, or vegan cheese


  1. Place a block of tofu in a bowl and top with a heavy weight to drain water as much as possible.
  2. Place cauliflower florets in a food processor and process until a rice-like texture is achieved.
  3. Fill a medium pan with an inch of water and bring to a boil. Add the processed cauliflower and cook about 4 – 5 minutes. Drain water and cool.
  4. Preheat oven to 400ºF degrees.
  5. Place the cooled cauliflower in a nut milk bag or wrap with cheesecloth and squeeze excess water out as much as possible.
  6. In a bowl, place drained tofu and use your hands to mash it well.
  7. Add cauliflower, beaten egg, herb, and salt and mix well.
  8. Press the dough out onto a baking sheet lined with parchment paper. The thickness of the dough should be around 1/2 inch.
  9. Bake for about 30 – 40 minutes. The crust should be firm and slightly brown.
  10. Remove the crust from oven. Top with pizza sauce, toppings and cheese.
  11. Bake for another 10 – 20 minutes until the cheese is bubbly and slightly browned.
  12. Infuse love and serve!

Servings: 2