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Healthy Eating

Cauliflower Pizza Casserole Recipe

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Of all the Italian foods that have managed to break into the American diet, pizza has got to be one of the most well-loved and popular ones. According to a BBC News article, approximately 40 million Americans eat pizza in any given day. It’s also a go-to snack enjoyed during game or movie nights. However, this high demand has also led to the diminishing quality of pizzas available in the market. In fact, factory pizza is now so loaded with processed ingredients that the nutrients found in traditional varieties are almost impossible to find.1

But fret not, because not all pizzas are made equal. If you want to enjoy this Italian delicacy without the risk of possibly harmful processed ingredients, you can always make your own. There are numerous recipes you can follow, some putting their own twist on the traditional dish. An example is this delicious but healthy cauliflower pizza casserole recipe from Mercola.com employee Maja Stankovic Zulovic.

Cauliflower Pizza Casserole

Prep time: 20 minutes Cook time: 30 to 35 minutes Total time: 50 to 55 minutes

Ingredients

 

    • 2/3 cup organic pizza sauce

 

 

    • Freshly ground black pepper, to taste

 

    • 2 cups shredded mozzarella, divided

 

    • 2/3 cup freshly grated parmesan, divided, plus more for garnish

 

    • 1/2 cup sliced black olives

 

    • 1/2 cup onions, divided

 

 

    • 2 teaspoons crushed red pepper flakes, divided

 

 

serving size Serving Size: 4

Procedure

    1. Heat oven to 350 degrees Fahrenheit.

 

    1. Blanch the cauliflower for approximately 3 minutes.

 

    1. In a large bowl, combine cauliflower with pizza sauce and toss until fully coated. Season with salt and pepper.

 

    1. Place half the cauliflower in your baking dish, and top with half of the mozzarella, parmesan, olives and onions. Sprinkle with oregano and pepper flakes.

 

    1. Add the rest of your cauliflower to the baking dish and repeat the topping process.

 

    1. Bake until cauliflower is tender and cheese is bubbly. This will take approximately 30 minutes.

 

    1. Let cool slightly. Garnish with parsley and parmesan. Serve.

 

Where Did Pizza Come From?

Before the dawn of fast food pizza in the U.S., the term “pizza” wasn’t even widely known before the 1950s, which may be a bit surprising as it is now one of the most ubiquitous foods in the market.

Pizza’s origin is often attributed to Raffaele Esposito when he prepared a pizza for Queen Margherita boasting the colors in the Italian flag, but earlier records actually show that pizzas have been prepared even as early as the 6th century B.C. One of the earliest documentations states that soldiers led by Darius the Great ate flatbread smothered in olive oil and dates, much like how a pizza looks.2

Believe it or not, pizza’s introduction into the American diet followed a slow transition, with its production being confined to the households of Italian-Americans in its first years. But its sudden rise in popularity cannot be traced to one specific event, with experts debating whether pizza began to gain traction in the culinary world due to celebrity advertisements or because of soldiers seeking the dish after being stationed overseas.3,4

Today, there are over 75,000 pizzerias and pizza restaurants in the U.S., attesting to the magnitude of America’s love for this dish.5 But while there are more than enough pizza shops to choose from, making your own pizza at home might be your best bet if you’re trying to ensure ingredient quality.

Get Your Fair Share of Antioxidants From Cauliflower

Cauliflower is one of the most overlooked vegetables in the human diet.6 But while it’s often seen as a lesser vegetable compared to its close relative broccoli, cauliflower is actually rich in a variety of vitamins, minerals and other active compounds. As this recipe’s main ingredient, you can reap the following essential nutrients from it:7

    • Folate is essential for the synthesis of new red blood cells in the body. It is also one of the minerals necessary for neural tube and spinal cord development during pregnancy, radically minimizing the risk of possible birth defects.8 A 2008 study from the Food and Nutrition Bulletin showed that low folate levels in pregnant women are indicative of low birthweight, which may trigger long-term health problems in infants, including folate related-anemia and a higher risk of infections and other diseases.9

 

    • Sulforaphane is one of the most valuable components found in cruciferous vegetables. This sulfur-containing compound has been linked to cancer risk reduction and other functions.

 

    • Fiber is necessary for promoting better digestion, nutrient absorption and overall metabolism. It also helps relieve constipation by bulking up stool, making it easier to pass.10

 

    • Potassium is responsible for maintaining proper intracellular fluid levels and promoting muscle health, which includes the heart and other organs.11

 

    • The vitamin C in cauliflower is responsible for maintaining immune system function, cardiovascular and skin health.12

 

The Cheesy Way to Better Health

Primarily revered for its long shelf life, cheese has come a long way, not only in its culinary applications but also in its potential effects on human health. As with other dairy products, cheese is packed with calcium and other essential minerals necessary for various processes. The two types of cheese used in this recipe, namely mozzarella and parmesan, are famous Italian cheeses widely used in numerous recipes because of their texture and flavor. They offer several benefits, such as:

    • Assisting in maintaining bone health. Regardless of what type of cheese you’re consuming, you’re still getting considerable amounts of calcium. Calcium is known for playing an important part in keeping your bones healthy and strong by increasing bone mineral density.13 It also aids in bone formation and metabolism.14

 

    • Helping to combat microorganisms. Lactoferrin, a milk glycoprotein found in cheese, was found to help keep microorganisms at bay due to its antimicrobial properties.15

 

    • Improving blood pressure regulation. The high amounts of calcium found in cheese contributes to keeping blood pressure in check. In a 2015 study, it was found that calcium may aid in lowering both diastolic and systolic blood pressure in patients with hypertension.16

 

Make This Cauliflower Pizza Casserole for Your Family

While it might be extremely tempting for you to call for a pizza to be delivered to your doorstep, remember that cooking your food at home will always be your best bet, quality- and nutrient-wise. As a healthy substitute to fast food varieties, make this cauliflower pizza casserole instead. Not only will you get all the nutrients from its healthy components, you can also ensure that you’re sidestepping the numerous refined and processed ingredients used in fast food pizza.

Sources and References

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Healthy Eating

Amazing Low-Carb and Keto Dinners Your Family Will Eat!

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posted by Kalyn Denny on August 16, 2018

These Amazing Low-Carb and Keto Dinners Your Family Will Eat will come in handy when you don’t want to cook a separate meal for the kids, and it’s almost time for school night dinners! Use Recipe Round-Ups to find more low-carb round-ups like this one.

Click here to PIN Amazing Low-Carb and Keto Dinners Your Family Will Eat!

I’m not feeding any kids at my house, but that doesn’t keep me from understanding how every family that has carb-conscious adults and kids eating dinner together will sometimes struggle to find a balance between low-carb and Keto dinners that work for the adults and dinners that the kids want to eat. And it’s back-to-school time in many places, meaning you’re going to need those week-night dinners even more. That’s why I decided that a collection of Amazing Low-Carb and Keto Dinners Your Family Will Eat would be a great idea to feature for the weekly low-carb round-up!

In this collection I’m sharing some of the most popular recipes from Kalyn’s Kitchen where I know kids in my extended family have liked the recipe or readers have told me it was a hit with their kids. And I also collected some great-looking low-carb and kid-friendly dinner ideas from some of my blogging friends. I truly hope you’ll find at least a few dinners here that will be a welcome addition to your dinner rotation!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

All photos are copyrighted to the blog that posted the recipe; just click the recipe name under any photo to see the complete recipe on the original site. And enjoy! And if you have some tried-and-true ideas for low-carb and Keto kid-friendly dinners, please share them in the comments!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

This Cheesy Creamy Low-Carb Chicken Cordon Bleu Bake from Kalyn’s Kitchen is delicious my niece Kara’s kids loved this when she fed them the leftovers from our recipe testing!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I’m pretty sure most kids will love this Keto Bacon Cheeseburger Casserole from Ditch the Carbs!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I know mushrooms can be a hard sell with some kids (and adults) but I’ve gotten comments on the blog and on Facebook saying kids have devoured this Low-Carb Ground Beef Stroganoff Casserole with Cauliflower Rice from Kalyn’s Kitchen.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Mellissa from I Breathe I’m Hungry says her five-year old who usually can’t even stand the smell of cauliflower ate this Keto Pepperoni Pizza Cauliflower Casserole and pronounced it delicious!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Cheesy Low-Carb Taco Casserole from Kalyn’s Kitchen has been a hit, even with people who “don’t like” cauliflower. (They probably won’t even know it’s in there!)

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Jennifer from Low-Carb with Jennifer says her whole family loves these No Mess Crispy Chicken Thighs and they sure look good to me!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I would have never thought of pesto as something that kids would like, but through the years I’ve had many, many moms tell me that their kids love and request this Easy Baked Pesto Chicken from Kalyn’s Kitchen.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Slow Cooker Bacon Cheese Burger Pie from All Day I Dream About Food sounds delicious and using the slow cooker makes it easy. And I’m sure Carolyn tested this on her kids!>/p>
Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Just read the comments on this Internet’s Best Low-Carb Baked Mayo-Parmesan Chicken from Kalyn’s Kitchen and you’ll see that this is a hit with people of all ages!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Don’t you agree that this Easy Malibu Chicken from Low-Carb Maven looks like a meal the family will enjoy?

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Low-Carb Chicken Nuggets with Mustard, Almond, and Parmesan from Kalyn’s Kitchen are definitely kid-friendly. (There’s just the tiniest bit of mustard in the marinade.)

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I bet your kids will ask for these Low-Carb Pigs in a Blanket from Sugar-Free Mom, and the cheese-based dough doesn’t have any nuts.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Week after week this Low-Carb Deconstructed Pizza Casserole is one of the most popular recipes on Kalyn’s Kitchen and lots of people have told me how their family loves it!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

This Meatball Casserole Parmesan from Joy Filled Eats looks like a dinner the family will devour!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

I know Val’s Kid-Friendly Broiled Zucchini with Mozzarella and Pepperoni from Kalyn’s Kitchen is a winner because my sister Val’s kids have been devouring it for years!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Pizza Pie Casserole Bake from Beauty and the Foodie will win over the kids with pizza flavors and they probably won’t guess that zucchini and cauliflower are keeping the carbs low.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

You may have to switch up the veggies for this Low-Carb Chicken Stir-Fry Sheet Pan Meal from Kalyn’s Kitchen but I think most families will like this one.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Anyone who likes Big Macs is going to like this Low-Carb Big Mac Casserole from Peace, Love, and Low-Carb.

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

Low-Carb Pepperoni Pizza Chicken Bake is another Kalyn’s Kitchen recipe that’s always in the top ten most-popular recipes on the site!

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

And finally, I can’t guarantee your kids will eat this Low-Carb Sausage and Cauliflower Casserole from Gluesticks and Gumdrops, but Donella says her son thinks the cauliflower tastes like potatoes in this dish!

That’s it for this collection of Amazing Low-Carb and Keto Dinners Your Family Will Eat! Have you tried any of these recipes? And which one that’s new to you are you going to try first?

Amazing Low-Carb and Keto Dinners Your Family Will Eat! found on KalynsKitchen.com

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