Mouthwatering Spinach and Feta Keto Pizza with a Cauliflower Crust: Guilt-Free Recipe

Discover the Ultimate Spinach and Feta Keto Pizza with a Cauliflower Crust

Welcome to a world where indulgence and health go hand in hand. Imagine biting into a crispy, golden crust topped with creamy feta, lush spinach, and a blend of cheeses that melt in your mouth. This isn’t just any pizza; it’s the Spinach and Feta Keto Pizza with a Cauliflower Crust, a dish that’s not only delicious but also perfectly aligned with a keto lifestyle.

For those on a low-carb, high-fat diet, finding a pizza that satisfies those pizza cravings without breaking the carb bank can be challenging. But with this keto-friendly recipe, you can enjoy every bite without the guilt. The cauliflower crust provides a nutritious base, while the combination of spinach and feta offers a burst of flavor and health benefits. Let’s dive into this culinary delight that’s about to become your new favorite keto meal.

Spinach and Feta Keto Pizza with a Cauliflower Crust

The Origins and Benefits of a Keto-Friendly Pizza

When I first embarked on my keto journey, the thought of giving up pizza was daunting. However, creativity in the kitchen led me to this game-changing recipe. The Spinach and Feta Keto Pizza with a Cauliflower Crust is not just a substitute for the carb-laden classic; it’s a stand-alone masterpiece that even carb-lovers adore.

The cauliflower crust is the foundation of this dish, offering a low-carb alternative to traditional pizza dough. Cauliflower is a powerhouse of nutrients, including vitamin C, vitamin K, and fiber, which aids in digestion. When combined with protein-rich eggs and cheese, this crust becomes a nutritious base for your toppings.

Spinach, the star of the show, is a superfood loaded with iron, magnesium, and vitamins A and C. It’s a low-carb vegetable that perfectly complements the keto diet. Feta cheese adds a tangy kick and provides healthy fats and calcium, crucial for maintaining bone health.

Together, these ingredients create a symphony of flavors and textures, making this pizza a perfect fit for anyone looking to enjoy a hearty, satisfying meal that aligns with their keto goals. Plus, it’s a fantastic way to sneak in some greens for those who are not typically fans of vegetables.

Preparing Spinach and Feta Keto Pizza

Perfecting the Cauliflower Crust Pizza

Achieving the perfect cauliflower crust is an art. The key is to remove as much moisture as possible from the riced cauliflower before mixing it with the other crust ingredients. This step ensures a crust that’s crispy on the edges and firm enough to hold your toppings.

When mixing your crust dough, use a generous seasoning to infuse it with flavor. The Italian seasoning and garlic powder are not just there for taste; they also contain antioxidants that benefit your health. Once your dough is spread onto the baking sheet, pat it down firmly to create an even thickness, which will help it cook uniformly.

As for the toppings, remember that the cream cheese acts as a delicious and keto-friendly sauce alternative. It provides a creamy texture that complements the feta and spinach. When layering your toppings, distribute them evenly to ensure every bite is as good as the last. Lastly, keep an eye on the pizza during the final minutes of baking to achieve that perfectly melted cheese without overcooking.

Spinach and Feta Keto Pizza Ready to Serve

Variations to Spice Up Your Keto Pizza

Meaty Delight

For those who crave a bit more protein, adding cooked bacon or chicken can elevate this pizza to new heights. The smokiness of bacon or the savory flavor of chicken pairs wonderfully with the feta and spinach, making for a more substantial meal.

Extra Veggie Power

If you’re looking to up your vegetable intake, consider adding some bell peppers, mushrooms, or artichokes. These veggies not only add a pop of color but also provide additional nutrients and fiber, keeping your pizza both keto-friendly and bursting with flavor.

Hot and Spicy

For those who like it hot, drizzle your finished pizza with some chili oil or sprinkle on extra red pepper flakes. The heat will cut through the richness of the cheeses and add an exciting kick to every slice.

Substitutions for a Custom Keto Experience

Not everyone has the same taste or dietary needs, so here are some substitutions to tailor this recipe to your preferences:

Almond Flour Crust: If you’re allergic to cauliflower or simply want a different base, almond flour can be used to create a crust that’s just as low in carbs but with a nuttier flavor.

Goat Cheese: If feta isn’t your favorite, goat cheese is a fantastic alternative. It’s creamy, tangy, and has a similar fat content, making it a great keto option.

Dairy-Free Cheese: For those who are dairy-intolerant or following a paleo diet, there are many dairy-free cheese alternatives that melt well and can be used in place of mozzarella and feta.

Frequently Asked Questions

Can I freeze the cauliflower crust for later use?
Yes, you can prepare the crust ahead of time and freeze it. Just be sure to bake it first, let it cool, and then wrap it tightly before freezing.

How can I ensure my crust doesn’t stick to the parchment paper?
Lightly greasing the parchment paper with olive oil or using a non-stick spray can help prevent sticking. Also, make sure your crust is well-drained of moisture.

Is this pizza suitable for a gluten-free diet?
Absolutely! The cauliflower crust is naturally gluten-free, making it a great option for those with gluten sensitivities.

Can I use frozen cauliflower rice?
Yes, frozen cauliflower rice is a convenient option. Just be sure to thaw it completely and remove excess moisture before using.

How can I add more fat to this pizza for my keto macros?
Consider adding toppings like avocado slices, olives, or a drizzle of olive oil to increase the fat content of your pizza.

Spinach and Feta Keto Pizza with a Cauliflower Crust

Indulge in a delicious, keto-friendly pizza that combines a crispy cauliflower crust with creamy feta and fresh spinach for a meal that's both nutritious and satisfying.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner
Cuisine Italian
Servings 2 servings
Calories 350 kcal


  • Food processor or box grater
  • Microwave-safe bowl
  • Clean kitchen towel
  • Baking sheet
  • Parchment paper
  • Mixing bowl


For the cauliflower crust:

  • 1 medium head cauliflower riced (about 2 pounds or 900 grams)
  • 1 large egg
  • ½ cup shredded mozzarella cheese (50 grams)
  • ¼ cup grated Parmesan cheese (24 grams)
  • 1 teaspoon Italian seasoning (5 grams)
  • ½ teaspoon garlic powder
  • Salt and pepper to taste

For the toppings:

  • 1 cup fresh spinach chopped (30 grams)
  • ½ cup feta cheese crumbled (75 grams)
  • ¼ cup full-fat cream cheese (56 grams)
  • ¼ cup shredded mozzarella cheese (25 grams)
  • ¼ teaspoon red pepper flakes optional


  • Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
  • Rice the cauliflower by pulsing it in a food processor or grating it with a box grater until it resembles rice.
  • Place the riced cauliflower in a microwave-safe bowl and microwave for 4-5 minutes, or until soft. Allow it to cool slightly.
  • Transfer the cauliflower to a clean kitchen towel and wring out as much moisture as possible, which is crucial for a crispy crust.
  • In a mixing bowl, combine the drained cauliflower, egg, mozzarella, Parmesan, Italian seasoning, garlic powder, salt, and pepper. Mix well to form a dough.
  • Spread the cauliflower mixture onto the prepared baking sheet, shaping it into a round pizza base about 1/4 inch thick.
  • Bake the crust for 15 minutes, or until golden and firm to the touch.
  • While the crust bakes, sauté the chopped spinach in a pan over medium heat until wilted, then set aside.
  • Once the crust is done, spread the cream cheese over it as the base sauce.
  • Top with sautéed spinach, crumbled feta, and shredded mozzarella cheese. Sprinkle with red pepper flakes if using.
  • Return the pizza to the oven and bake for an additional 10-15 minutes, or until the cheese is bubbly and slightly golden.
  • Remove from the oven, let cool for a few minutes, and then slice and serve.


Ensure the cauliflower is thoroughly dried after microwaving to prevent a soggy crust.
Customize the toppings to your liking, but be mindful of the carb count to keep it keto-friendly.
The crust can be made ahead of time and stored in the refrigerator for a quick meal option.


Calories: 350kcalCarbohydrates: 14gProtein: 18gFat: 22gFiber: 5gNet Carbs: 9g
Keyword Cauliflower Crust Pizza, keto pizza, low carb pizza, Spinach and Feta Pizza
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