Low Carb French Onion Pizza

Low Carb French Onion Pizza

Low Carb French Onion Pizza is low in carbohydrates and calories, but super high in nutrients and taste – so oniony cheesy. Tasty!!

 

My brother in law makes a fabulous French onion soup – the best I have ever had!! His recipe involves many hours of slow cooking, but the remarkable result is well worth the effort. So, that French onion taste kept lingering in my thoughts.

 

Lately people have been asking me for low carb recipes. And what could be a good candidate to make a low carb pizza – good old cauliflower, of course! While there are some cauliflower pizza recipes, many of them use the standard tomato base.

 

I thought – why not try that French onion flavor twist for the pizza and satisfy my craving. Plus, the onion sauce is much thicker than the tomato sauce. So I felt it was more suitable for a Cauliflower pizza crust, which is more of a softer, knife and fork kind of pizza crust.

 

Low Carb French Onion Pizza

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Onions and cauliflower are low in calories and carbs. Onions belong to the allium family of vegetables that include garlic, leeks, chives and green onions, which have shown promise in lowering the risk of certain cancers. They are a good source of vitamin C, vitamin B 6, fiber and powerful antioxidant phytochemicals. I have previously discussed about leeks in this low carb recipe – Moroccan style poached eggs.

 

Cauliflower, a nutrient dense cruciferous vegetable is well known for its antioxidant potential and cancer preventive phytochemical content. It is a good source of vitamin C, vitamin K, vitamin B-6, folate, potassium and fiber. I have used cauliflower in another interesting way in this easy low carb recipe – Creamy Cauliflower Stuffed Meatballs.

 

Low Carb French Onion Pizza

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

Low carb recipes come in handy for managing a diabetic diet, weight loss approach and such. But a severely carbohydrate restricted diet in the long run is not a good idea. All nutrients are important and should be consumed in a balanced manner.

 

Do make sure to squeeze the processed cauliflower very well to make sure it is very dry as in the instructions below. Better to enjoy this Low Carb French Onion Pizza when it is freshly baked. You would not want to keep leftovers anyway!

 

LOW CARB FRENCH ONION PIZZA

thedeliciouscrescent.com

 

NUTRITION FACTS

Servings: 6                           Serving Size: 1 pizza slice

Calories 130, Total Fat 7 g (Saturated Fat 3 g, Polyunsaturated Fat 1 g, Monounsaturated Fat 3 g), Cholesterol 16 mg, Sodium 241 mg, Potassium 302 mg, Phosphorus 132 mg, Total Carbohydrate 10 g, Dietary Fiber 2 g, Sugars 4 g, Protein 7 g

 

Preparation Time: 30 minutes
Cooking Time: 1 hour

 

INGREDIENTS

 

French Onion Sauce*

1 tablespoon olive oil
2 cups vertically sliced Vidalia sweet onions or yellow onions
2 cups vertically sliced Red onions
2 pinches salt, adjust to taste
2 pinches ground black pepper
1/3 teaspoon chopped fresh thyme or 2 pinches dried thyme
1 bay leaf
1 teaspoon grass fed butter or olive oil (optional)

 

Cauliflower Pizza Crust

1/2 cauliflower head, chopped (1 ½ pounds)
1/3 cup shredded gouda cheese or part-skim mozzarella cheese
1 tablespoon grated Parmesan cheese
2 tablespoons chopped parsley or basil
1 large egg white
1 large garlic clove, grated
1 teaspoon olive oil
1/8 teaspoon ground black pepper
Two pinches salt, adjust as needed

 

Assembly of Pizza

1/4 cup Shredded Gruyere Cheese
2 tablespoons Shredded Gouda cheese
1 tablespoon chopped basil or parsley

 

DIRECTIONS

 

French Onion Sauce

 

Heat the olive oil in a cast iron skillet at medium setting. Add sliced onions, stir and cook for few minutes. Lower heat to medium low and cook for about 15 minutes, making sure to stir and check on the onions.

 

Low Carb French Onion Pizza Prep

 

Add the seasonings, herbs and continue to cook for about 15 minutes until the onions are golden brown and soft. Stir in the butter/olive oil.

 

You may cook the onions at medium high for a further 5 minutes to make sure the onions are caramelized well.

 

Cauliflower Pizza Crust

 

Preheat oven to 450° F.

 

Low Carb French Onion Pizza Prep

 

Steam the chopped cauliflower for 10 minutes. Then, process it until it acquires a fine rice like texture.

 

Low Carb French Onion Pizza Prep

 

Place the processed cauliflower in a clean cheese cloth or kitchen towel and squeeze out the moisture as well as you can.

 

Low Carb French Onion Pizza Prep

 

The mixture should be very dry. It should be about 1 ½ cups in quantity.

 

Low Carb French Onion Pizza Prep

 

Mix the cauliflower and all other pizza crust ingredients together. Adjust seasoning to your taste.

 

Low Carb French Onion Pizza Prep

 

Transfer the cauliflower mixture on to a parchment paper lined baking sheet. Press and shape the mixture into a 8 inch circle.

 

Low Carb French Onion Pizza Prep

 

Place the baking sheet in the lower rack. Bake for about 20 to 25 minutes until brown.

 

Assemble and Bake the Pizza

 

Low Carb French Onion Pizza Prep

 

Take the baked crust from the oven and carefully spread the onion mixture evenly. Sprinkle the shredded cheese – Gruyere with Gouda. Bake for about 7 to 10 minutes until the cheese is nicely melted. May garnish this Low Carb French Onion Pizza with chopped basil or parsley.

 

Notes:

  1. To make the French Onion sauce, there is no liquid added to the onions. All the juices are released from the slow sautéing process to prepare the sauce for this Low Carb French Onion Pizza.

 

Low Carb French Onion Pizza

 

Photo Credit: Bijan of www.bijansviewfinder.com

 

 

Low Carb French Onion Pizza
 
Prep time
Cook time
Total time
 
Low Carb French Onion Pizza is low in carbohydrates and calories, but super high in nutrients and taste - so oniony cheesy. Tasty!!
Author:
Recipe type: Entree
Cuisine: Eclectic
Serves: 6 Slices
Ingredients
  • FRENCH ONION SAUCE*
  • 1 tablespoon olive oil
  • 2 cups vertically sliced Vidalia sweet onions or yellow onions
  • 2 cups vertically sliced Red onions
  • 2 pinches salt, adjust to taste
  • 2 pinches ground black pepper
  • ⅓ teaspoon chopped fresh thyme or 2 pinches dried thyme
  • 1 bay leaf
  • 1 teaspoon grass fed butter or olive oil (optional)
  • CAULIFLOWER PIZZA CRUST
  • ½ cauliflower head, chopped (1 ½ pounds)
  • ⅓ cup shredded gouda cheese or part-skim mozzarella cheese
  • 1 tablespoon grated Parmesan cheese
  • 2 tablespoons chopped parsley or basil
  • 1 large egg white
  • 1 large garlic clove, grated
  • 1 teaspoon olive oil
  • ⅛ teaspoon ground black pepper
  • Two pinches salt, adjust as needed
  • ASSEMBLY OF PIZZA
  • ¼ cup Shredded Gruyere Cheese
  • 2 tablespoons Shredded Gouda cheese
  • 1 tablespoon chopped basil or parsley
Instructions
  1. FRENCH ONION SAUCE
  2. Heat the olive oil in a cast iron skillet at medium setting. Add sliced onions, stir and cook for few minutes. Lower heat to medium low and cook for about 15 minutes, making sure to stir and check on the onions.
  3. Add the seasonings, herbs and continue to cook for about 15 minutes until the onions are golden brown and soft. Stir in the butter/olive oil.
  4. You may cook the onions at medium high for a further 5 minutes to make sure the onions are caramelized well.
  5. CAULIFLOWER PIZZA CRUST
  6. Preheat oven to 450° F.
  7. Steam the chopped cauliflower for 10 minutes. Then, process it until it acquires a fine rice like texture.
  8. Place the processed cauliflower in a clean cheese cloth or kitchen towel and squeeze out the moisture as well as you can.
  9. The mixture should be very dry. It should be about 1 ½ cups in quantity.
  10. Mix the cauliflower and all other pizza crust ingredients together. Adjust seasoning to your taste.
  11. Transfer the cauliflower mixture on to a parchment paper lined baking sheet. Press and shape the mixture into a 8 inch circle.
  12. Place the baking sheet in the lower rack. Bake for about 20 to 25 minutes until brown.
  13. ASSEMBLE AND BAKE THE PIZZA
  14. Take the baked crust from the oven and carefully spread the onion mixture evenly. Sprinkle the shredded cheese - Gruyere with Gouda. Bake for about 7 to 10 minutes until the cheese is nicely melted. May garnish this Low Carb French Onion Pizza with chopped basil or parsley.
Notes
To make the French Onion sauce, there is no liquid added to the onions. All the juices are released from the slow sautéing process to prepare the sauce for this Low Carb French Onion Pizza.
Nutrition Information
Serving size: 1 Pizza Slice Calories: 130 Kcals Fat: 7 g Saturated fat: 3 g Unsaturated fat: 4 g Carbohydrates: 10 g Sugar: 4 g Sodium: 241 mg Fiber: 2 g Protein: 7 g Cholesterol: 16 mg