Cauliflower crust pizzas have become a popular low-carb alternative to traditional pizza crusts. Pieology is a build-your-own pizza chain that offers cauliflower crust as a base option. For people monitoring their carb intake, knowing the carb count of a cauliflower pizza from Pieology can help inform food choices. This article will provide a detailed breakdown of the carbohydrates in a cauliflower pizza from Pieology.
Cauliflower Crust Nutrition at Pieology
According to Pieology’s nutritional information, one 6-inch cauliflower pizza crust contains 15g of total carbohydrates and 12g of net carbs. Net carbs are calculated by subtracting fiber from total carbs, as fiber is not digested and absorbed by the body in the same way as other carbohydrates.
Here is a nutritional breakdown of a 6-inch cauliflower crust from Pieology:
| Serving Size | 1 crust (6″) |
|---|---|
| Total Carbohydrates | 15g |
| Dietary Fiber | 3g |
| Total Sugars | 2g |
| Net Carbs | 12g |
As you can see, while the cauliflower crust contains 15g total carbs, after subtracting fiber the net carbs come out to 12g for a 6-inch pizza. This is significantly lower than a traditional pizza crust, providing a good high-protein, low-carb base for building a pizza.
Calculating Carbs for Whole Cauliflower Pizza
While the crust itself contains 12g of net carbs, you also have to account for any toppings and sauces added on top. The total carb count of your cauliflower pizza will vary depending on your customizations.
Some factors that impact the net carbs:
Portion Size
Pieology offers cauliflower crusts in 6-inch and 10-inch sizes. Naturally, the larger 10-inch pizza will have more total carbs than the smaller 6-inch. Approximately double, assuming equal topping distribution.
Cheese
Cheese is generally low in carbs, however certain varieties are higher than others. For example, regular mozzarella will add minimal carbs, while a cheese like feta adds around 4g net carbs per ounce.
Sauce
Pieology uses a standard marinara pizza sauce, which has around 5g net carbs per 1/4 cup serving size. Going light on sauce will reduce carb count compared to getting extra.
Meats
Most meat toppings, like pepperoni, sausage, chicken or bacon, contain 0g net carbs per serving. They will not impact the total carb amount.
Veggies
Veggie toppings vary in carbs – for example, mushrooms, tomatoes and onions contain 2-5g carbs per 1/4 cup serving, while options like spinach, peppers and artichokes are under 1g per serving. Going heavy on the higher-carb veggies will increase net carbs.
Specialty Toppings
Ingredients like corn, pineapple and potatoes are higher in carbs and would significantly increase a pizza’s carb count.
Example Cauliflower Pizza Carb Counts
To illustrate how the carb count can range based on toppings, here are some estimates for sample pies:
6-inch Cheese Pizza
| Ingredient | Net Carbs |
|---|---|
| Cauliflower Crust (6″) | 12g |
| 1/4 Cup Pizza Sauce | 5g |
| 1/4 Cup Shredded Mozzarella | 1g |
| Total Net Carbs | 18g |
6-inch Pepperoni Pizza
| Ingredient | Net Carbs |
|---|---|
| Cauliflower Crust (6″) | 12g |
| 1/4 Cup Pizza Sauce | 5g |
| 1/4 Cup Shredded Mozzarella | 1g |
| 15 Slices Pepperoni | 0g |
| Total Net Carbs | 18g |
10-inch Supreme Pizza
| Ingredient | Net Carbs |
|---|---|
| Cauliflower Crust (10″) | 24g |
| 1/2 Cup Pizza Sauce | 10g |
| 1/2 Cup Shredded Mozzarella | 2g |
| 1/4 Cup Chopped Onions | 5g |
| 1/4 Cup Diced Peppers | 3g |
| 1/4 Cup Sliced Mushrooms | 3g |
| Total Net Carbs | 47g |
As shown in the examples above, carb counts can range from 18g for a simple cheese pizza up to 47g for a veggie-loaded supreme. Portion sizes, sauces, cheese and veggie toppings all factor into the totals.
Tips for Ordering Low-Carb at Pieology
Here are some tips for piecing together a cauliflower pizza with reduced carbs when ordering at Pieology:
– Opt for a 6-inch crust over 10-inch to cut carbs in half
– Request light sauce or drizzle sauce over top instead of full coverage
– Choose low-carb cheese options like mozzarella and limit high-carb cheeses like feta
– Load up on meat toppings like pepperoni, chicken, bacon etc. which have minimal carbs
– Go easy on starchy vegetables like corn and potatoes
– Ask for veggies to be placed under the cheese to limitoverall portions
– Avoid additional carb-heavy drizzles like honey, BBQ sauce or ranch dressing
– Opt for lower-sugar dressings like vinaigrettes instead of creamy dressings on salad
– Select a low-carb side like zucchini noodles instead of regular pasta or breadsticks
Following these guidelines can help reduce the total carb count of your cauliflower pizza from Pieology. Be mindful of portions and layoff the highest carb add-ons for a more carb-conscious pie.
Nutrition Tips for Low-Carb Eating at Pieology
Beyond just ordering low-carb ingredients, here are some general healthy eating tips when dining at Pieology on a low-carb diet:
– Use the veggie toppings as an opportunity to get in servings of nutrient-dense vegetables. Opt for dark leafy greens, onions, mushrooms, tomatoes and peppers.
– Add some healthy fats like avocado, olives, extra cheese and meats for satiety. This helps compensate for the reduced carbs.
– Don’t go overboard on protein either. Stick to reasonable serving sizes – a 6 to 8 ounce portion of chicken, for example.
– Pair your pizza with a low-carb side salad instead of starchy options like breadsticks. Load up the salad with cheese, eggs, avocado and oily dressings to balance the meal.
– Drink water, unsweetened iced tea or club soda instead of sugar-sweetened beverages. Avoid the empty liquid carbs.
– Limit excessive salt and preservatives by avoiding overly processed meats like pepperoni if possible. Opt for homemade style sausage or grilled chicken.
– At breakfast, create a veggie scramble pizza on the cauliflower crust instead of carb-heavy options like pancakes or pastries.
– Add some healthy fat options to your pizza or side like olive oil, avocado, nuts and seeds to promote fullness.
Following healthy low-carb principles when customizing your pie and sides will help increase nutrients and satisfaction from your meal.
Low-Carb Pizza Alternatives to Pieology
While Pieology offers a convenient cauliflower crust option, there are other low-carb pizza alternatives to consider as well:
Caulipower Pizza
This brand offers pre-made frozen pizzas with cauliflower crusts in flavors like cheese, margherita and veggie. The 6-inch versions range from 460-600mg sodium and 19-27g net carbs.
RealGood Pizza Co.
These frozen pizzas have a chicken-based crust with tomato sauce and cheese. Carb counts range from 2-9g net carbs for a 6-inch pizza depending on toppings. Sodium is a bit high.
Blaze Pizza Keto Crust
Blaze Pizza locations offer a keto-friendly pizza crust option made with eggs, mozzarella and cream cheese. It has 6g net carbs for an 11-inch crust.
Fathead Pizza Crust
This popular low-carb pizza crust is made with just cheese, almond flour and eggs. Easy to make at home and highly customizable for carbs and flavors.
Cauliflower Pizza Crust Recipe
Other low-carb veggie-based pizza crust alternatives include recipes made with zucchini or eggplant. These can also be prepared at home and topped to preference.
Experiment with these alternatives to find your perfect low-carb pizza base beyond the standard cauliflower crust option.
Should You Eat Cauliflower Pizza on Keto or Low-Carb Diets?
Cauliflower crust pizza can fit into a keto or low-carb eating plan when ordered mindfully. Here are some factors to consider:
Portion Sizes Matter
A 6-inch cauliflower crust pizza with judicious toppings will likely fit into a 20g net carb target. The 10-inch pizza may exceed limits.
Watch the Hidden Carbs
Added sauces, starchy toppings and processed meats can quickly increase the carb counts beyond expectation. Review all options.
Pair With Low-Carb Sides
Offset the pizza carbs by pairing it with lower-carb sides like a tossed salad, zucchini noodles or steamed veggies. Avoid bread, fries or pasta.
Beware Going Overboard
It’s easy to over-consume calories on fat and protein with keto-friendly foods. Practice reasonable portion control for balanced nutrition.
Individual Factors Matter
Carb tolerance depends on many factors like activity level, metabolic health, stats and weight loss goals. Find your own sweet spot.
When ordered mindfully, cauliflower crust pizza can be incorporated into a well-formulated low-carb or keto eating plan. Enjoy it in moderation as part of an overall healthy diet.
Conclusion
Cauliflower crust pizza from Pieology provides a convenient lower-carb pizza option compared to traditional dough-based pizzas. However, the total net carb count can still add up quickly depending on your customizations. Order mindfully by opting for a 6-inch pie, limiting high-carb toppings and enjoying reasonable portion sizes. Pair your pizza with low-carb side options to help offset carbs. While cauliflower pizza can fit into a low-carb lifestyle when consumed wisely, don’t overdo it. Moderation and balance are key principles for any healthy pattern of eating.