INTRODUCTION
Who doesn’t love pizza? It’s the ultimate comfort food, a crowd-pleaser, and an all-around favourite. But let’s be honest—traditional pizza isn’t always the healthiest choice. That’s why we’re bringing you a gut friendly pizza recipe, delicious alternative that satisfies your pizza cravings while nourishing your body. Enter: Our Gut Friendly Pizza Recipe with Superkraut!
This homemade cauliflower pizza is packed with flavour, naturally gluten-free, and topped with our company’s signature Superkraut , a nutrient-dense, probiotic-rich fermented sauerkraut that supports gut health. Whether you’re trying to improve digestion, boost immunity, or simply make better food choices, this recipe is the perfect way to celebrate without compromise.
Table of Content
Why Cauliflower Crust? The Benefits of a Low-Carb Pizza Alternative
Cauliflower has become a superstar in the world of healthy eating, and for good reason!
Beyond its nutritional benefits, cauliflower is also a versatile ingredient that absorbs flavours beautifully. When combined with herbs, spices, and cheese, it creates a crust with a pleasant texture and subtle savoury taste.
Here’s why this veggie-based crust is a game-changer:
Gut-Friendly & Anti-Inflammatory: Cauliflower is rich in fibre, which promotes digestive health and keeps your gut microbiome happy.
Low-Carb & Gluten-Free: Unlike traditional pizza dough, cauliflower crust is low in carbohydrates and free from gluten, making it a great option for those following keto, paleo, or gluten-free diets.
Nutrient-Packed: High in vitamins C and K, cauliflower helps support immune function and overall health.
Light & Satisfying: No post-pizza bloat! You’ll feel full and energised rather than sluggish after indulging in this pizza.
WINNER of UK's Best Sauerkraut
Now, let’s talk about the real star of this recipe— Superkraut! Our signature fermented kraut isn’t just a delicious, tangy topping; sauerkraut is a probiotic powerhouse that brings numerous benefits to your gut.
Rich in Beneficial Bacteria: Fermented foods like Superkraut introduce live probiotics that improve digestion and strengthen the immune system.
A Natural Detoxifier: Fermentation enhances nutrient absorption while helping to eliminate toxins from the body.
Boosts Flavour Naturally: With a slight tang, crunch, and umami depth, Superkraut adds a new dimension to your pizza that cheese and sauce alone can’t provide.
Sauerkraut is not only great for gut health but also enhances satiety, meaning you’ll feel satisfied with fewer slices. It also pairs well with a variety of toppings, adding complexity and depth to every bite.
GUT HEALTHY PIZZA RECIPE
Healthy, Vibrant & Gut Friendly
This Cauliflower Rainbow Pizza is a nutritious, colourful, and delicious twist on a classic. With a crispy cauliflower crust, vibrant rainbow vegetables, and our gut-boosting Superkraut, this recipe is perfect for a healthy and satisfying meal.
Ingredients
Cauliflower Crust:
680g cauliflower, broken into florets
3 eggs (or replace with 3 flax eggs)
1 Tbsp psyllium husk (optional, for a firmer crust)
¼ cup arrowroot flour or cornflour (optional, for firmness)
1 cup almond flour or meal
1 Tbsp mixed dried Italian herbs
½ tsp salt
½ tsp garlic powder
2 Tbsp nutritional yeast
Pizza Sauce:
200ml tomato passata (or ½ tin tomatoes)
2 Tbsp tomato paste
1 tsp onion powder
1 tsp garlic powder
2 tsp dried oregano
1 tsp dried basil
1 Tbsp balsamic vinegar
1 Tbsp maple syrup
¼ tsp sea salt
¼ tsp ground black pepper
Rainbow Veggies:
Red: Roasted cherry tomatoes
Orange: Roasted, diced orange pepper
Yellow: Sweetcorn
Green: Spinach and broccoli, finely chopped and lightly steamed
Blue: Chopped black olives
Indigo/Violet: Red onion, diced and fried
WINNER of UK's Best Sauerkraut
Step 1: Prepare the Cauliflower Crust
Preheat oven to 180°C (350°F) and line a pizza tray with parchment paper.
Steam cauliflower florets for 15 minutes , then cool slightly.
Pulse cauliflower in a food processor until it resembles rice (avoid over-processing into a puree).
Transfer cauliflower rice to a clean dish towel and squeeze out excess liquid (at least ½ cup should be removed).
In a bowl, combine cauliflower rice, flax eggs, and all remaining crust ingredients.
Let the mixture sit for 5 minutes , then knead into a dough ball.
Flatten dough onto a prepared tray, shaping to ¼-inch thickness .
Bake for 35-40 minutes , flipping halfway through for even crispness.
Transfer crust to a cooling rack to prevent sogginess.
Step 2: Make the Pizza Sauce
Blend all sauce ingredients in a blender.
Bring to a boil , then simmer for 20 minutes until thickened.
Step 3: Assemble the Pizza
Spread a light layer of pizza sauce over the crust.
Add vegan mozzarella and pre-cooked rainbow veggies.
Bake or grill for 5 minutes until toppings are warm and cheese is melty.
Top with Superkraut before serving to preserve probiotic benefits.
Final Touches & Serving Suggestions
Pair with: A fresh salad, kombucha, or hummus & veggie sticks.
Customise it! Swap out veggies based on seasonal availability.
Enjoy immediately for the best crispy crust experience!
This Cauliflower Rainbow Pizza with Superkraut is proof that healthy eating doesn’t mean sacrificing flavor. Dig in and enjoy!
Author: Evonne Morrison
Evonne Morrison is a dedicated fermented food expert and small business owner. After experiencing her own issues with gut health, she is passionate about creating foods which improve the gut health of her customers.
If you want to check out our Multi-Award-Winning Superkraut, you can check out more on our store.
WINNER of UK's Best Sauerkraut
Frequently Asked Questions
What is a gut friendly pizza?
A gut friendly pizza recipe is crafted to support digestive health by using ingredients that are easy to digest and promote a healthy gut microbiome. This often involves selecting low FODMAP ingredients, avoiding common gut irritants like gluten and dairy, and incorporating fibre-rich and fermented foods.
Which foods promote better gut health?
A diet rich in fruits, vegetables, legumes, beans, nuts and whole grains provides the fibre needed to build good bacteria. Fermented foods, such as Superkraut are great at supporting good gut health.
How does sauerkraut benefit gut health?
How much sauerkraut should I consume for gut health benefits?
It's recommended to start with small amounts, such as a teaspoon (approximately 5g), especially if you're new to fermented foods or have gut-related health issues. Gradually increase to about 30g (two tablespoons) per day over a few days, paying attention to your body's response.
Is all sauerkraut probiotic?
Not all sauerkraut contains live probiotics. To ensure probiotic benefits, choose unpasteurised sauerkraut, as pasteurisation can kill beneficial bacteria.
How does fibre intake affect gut health?
Fibre acts as a prebiotic, feeding beneficial gut bacteria. Incorporating a variety of plant-based foods can increase fibre intake and support a healthy gut microbiome.
What are prebiotics and how do they support gut health?
Prebiotics are non-digestible fibres that feed beneficial gut bacteria. Foods like garlic, bananas, onions, asparagus, and seaweed are good prebiotic sources.
Can sauerkraut improve immune function?
Yes, the probiotics in sauerkraut can support immune health by improving gut flora, which plays a crucial role in the body's immune responses.
Are there any risks associated with consuming sauerkraut?
Individuals with histamine intolerance may experience digestive issues or allergy-like symptoms from sauerkraut due to its natural histamine content.
How can I incorporate sauerkraut into my diet?
Sauerkraut can be added to salads, sandwiches, or as a side dish. It's important to consume it raw to retain its probiotic benefits, as cooking can destroy beneficial bacteria.
Does cooking sauerkraut affect its probiotic content?
Heat can destroy beneficial bacteria in sauerkraut. To retain its probiotic benefits, it's best to consume sauerkraut raw or add it to dishes after cooking.
