Quick Answer
The number of carbs in a 12 inch cauliflower pizza can vary greatly depending on the crust and toppings used. However, most 12 inch cauliflower crust pizzas contain around 30-50 grams of net carbs. The crust itself contributes around 20-30 grams of carbs, while cheese, sauce and veggie toppings add another 5-15 grams. Meat toppings and high-fat sauces like pesto can further lower the carb count. Overall, a 12 inch cauliflower crust pizza contains significantly fewer carbs than a traditional flour-based pizza crust.
What is a Cauliflower Pizza Crust?
A cauliflower pizza crust is a gluten-free, low-carb alternative to traditional pizza crusts made from wheat flour. Cauliflower crusts are typically made by pulsing cauliflower florets in a food processor until they resemble rice or flour. The “cauliflower rice” is then combined with eggs, cheese, spices and binders like flaxseed meal to create a dough-like mixture. This mixture can be pressed into pizza pans and baked into crispy crusts. Cauliflower naturally contains very few digestible carbs, so using it as a crust base significantly reduces the carb content compared to regular pizza dough.
Benefits of Cauliflower Pizza Crust
– Gluten-free – Cauliflower crusts are safe for people with celiac disease or gluten sensitivity
– Low-carb – A serving of cauliflower crust has around 5-10g net carbs compared to 30+g for regular crust
– Nutritious – Cauliflower is high in fiber, vitamins C and K, and antioxidants
– Grain-free – The crust is made from cauliflower, not flour or grains
– Customizable – Cauliflower crust can be topped with your favorite sauces, cheeses and veggies
Carb Count of Cauliflower Crust
The number of net carbs in a cauliflower pizza crust can range from around 15-30g carbs for a 12 inch pizza, depending on the exact recipe and size. Here is the approximate carb count for popular cauliflower pizza crust brands:
| Cauliflower Pizza Crust | Net Carbs per 12 inch crust |
|---|---|
| Caulipower | 25g |
| Cali’flour Foods | 20g |
| Papa Murphy’s | 15g |
| Simple Truth | 20g |
| Trader Joe’s | 30g |
As you can see, carb counts range from 15-30g per pizza crust depending on the brand. Homemade cauliflower crusts are around 20-25g net carbs for a 12 inch pizza.
Factors Affecting Carb Count
Several factors impact the net carb count of cauliflower pizza crust:
– **Size** – Smaller pizzas have fewer carbs than larger sizes. A 6 inch crust may have 10g carbs vs 25g in 12 inch.
– **Thickness** – Thinner crusts have less cauliflower and eggs than thick, doughy crusts.
– **Binders** – Recipes with more binders like flaxseed or almond flour increase carbs.
– **Cooking method** – Direct baking vs par-baking changes moisture content and carbs.
– **Fresh vs frozen** – Frozen cauliflower contains fewer usable carbs than fresh florets.
Carbs from Pizza Toppings
In addition to the cauliflower crust, toppings also contribute to the total carb count in cauliflower pizza.
Cheese
– Mozzarella: 1-2g net carbs per 1/4 cup shredded
– Parmesan: 1g per 2 Tbsp grated
– Low-moisture cheeses have fewer carbs than soft, fresh mozzarella
Sauces
– Tomato sauce: 4g carbs per 1/4 cup
– Pesto: 2g per 2 tablespoon serving
– Alfredo: 3g per 1/4 cup
Veggies
– Mushrooms: 2g per cup
– Onions: 5g per cup
– Bell peppers: 3g per pepper
– Spinach: 1g per cup
Meats
– Pepperoni: 0g per slice
– Sausage: 0g per 2 oz
– Chicken: 0g for 3 oz cooked
So vegetables, sauce and cheese can add around 5-15g net carbs to the total carb count per pizza.
Final Carb Count for 12 inch Cauliflower Pizza
Based on the carb counts above for a typical 12 inch cauliflower crust pizza:
| Pizza Component | Net Carbs |
|---|---|
| Cauliflower crust (average) | 20g |
| 1/4 cup pizza sauce | 4g |
| 1 cup mozzarella | 1g |
| Veggies | 5g |
| Total net carbs | 30g |
Conclusion
Most 12 inch cauliflower crust pizzas contain around 30-50g net carbs in total. This is significantly lower than a 12 inch flour pizza crust, which can have 50-60g net carbs just for the crust alone.
Exactly how many net carbs depends on the specific recipe, thickness of the crust, cooking method, and toppings used. But overall, cauliflower pizza is a great lower carb option compared to traditional pizza. Just be mindful of large portion sizes and additional toppings if watching your carb intake.
