Tomato Arugula and Feta Cauliflower Pizza

Prep: 25 minutes plus standingCook: 30 minutesServes: 4


  • 2 packages (about 2½ pounds) AFS® Cauliflower Rice
  • ¼ cup water
  • 2 large egg whites
  • ½ cup shredded part-skim mozzarella cheese
  • 2 tablespoons grated Parmesan cheese
  • 1 tablespoon olive oil
  • ¼ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • 2 garlic cloves, minced
  • 2 Roma tomatoes, sliced crosswise
  • 1/3 cup crumbled feta cheese
  • ½ cup packed baby arugula


  1. In large microwave-safe bowl, stir Cauliflower Rice and water; cover with plastic wrap and heat in microwave oven on high 12 minutes or until very tender; let stand 30 minutes. Transfer Cauliflower Rice to clean kitchen towel; squeeze until very dry.
  2. Preheat oven to 450°. Line cookie sheet with parchment paper.
  3. In same bowl, stir steamed Cauliflower Rice, egg whites, mozzarella cheese, Parmesan cheese, 1½ teaspoons oil, salt and pepper. Press Cauliflower Rice mixture into 14-inch circle on prepared cookie sheet. Bake 24 minutes or until browned.
  4. In small bowl, stir garlic and remaining 1½ teaspoons oil. Brush crust with oil-garlic mixture; top with tomatoes and feta cheese. Bake 7 minutes longer or until top is lightly browned.
  5. To serve, sprinkle pizza with arugula; cut into 8 wedges.

Note from Dietitian

Cauliflower rice is an excellent source of vitamin C and lower in carbohydrate and calories than most pizza crusts. This recipe contains 11g fat (51% of total calories) and 5g saturated fat (23% of total calories) per serving. The Dietary Guidelines for Americans recommend limiting saturated fat to no more than 10% of total daily calories. Limit saturated fats in other daily meals as part of a balanced approach to a healthy diet. Consider serving with a carbohydrate-based side or using this dish to balance higher carbohydrate meals in order to manage carbohydrate intake to about 60-70% of your daily caloric intake.

U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 - 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available at

Approximate nutritional values per serving

  • 196 Calories
  • 11g Fat (5g Saturated)
  • 22mg Cholesterol
  • 446mg Sodium
  • 15g Carbohydrates
  • 6g Fiber
  • 7g Sugars
  • 0g Added Sugars
  • 13g Protein