Cauliflower
गोभीگوبھی
gobhī
One medium head, riced.
Its job: The crust.
Science-backed recipe
From the MedRise Food Science kitchenPublished
Tandoori Chicken Pizza on a Cauliflower Crust
Also called Tandoori Pizza · Low-Carb Indian Pizza · तंदूरी चिकन पिज़्ज़ा · تندوری چکن پیزا
A crisp, golden cauliflower crust topped with makhani sauce, tandoori chicken, mozzarella, onion and peppers, finished with chaat masala, lemon butter and mint chutney.
In short
Tandoori chicken pizza on a cauliflower crust: a low-carb, high-protein Indian pizza with about 71 g protein per serving.
From the MedRise Food Science kitchenPublished - Active
- 1 hr 10 min
- Marinate
- 30 minutes
- Total
- 1 hr 40 min
- Serves
- 2 (one 12-inch pizza)
Why this recipe works
- ✓Crisp cauliflower crustSqueeze it dry.
- ✓Tandoori finishChaat masala, lemon and butter.
- ✓Low carbNo flour crust.
- ✓High proteinChicken, egg and cheese.
What is tandoori pizza?
Tandoori chicken pizza is an Indian pizzeria favorite. This version swaps the dough for a cauliflower crust.
Meet the ingredients
The main ingredients, with their English, Hindi and Urdu names.
Mozzarella
मोज़रेलाموزاریلا
mozarelā
Low-moisture, shredded.
Its job: Binds the crust and tops it.
Grow it yourself: Bell peppers (capsicum), Cauliflower and cabbage, Cilantro (dhania), Mint (pudina), Garlic, Ginger
The lab notes
The science behind every step
Restaurant cooks do these things by habit. Here’s what each step is actually doing to the food, so you can cook by understanding instead of guesswork.
Lab note01
Squeeze it bone-dry
Squeeze the cooked riced cauliflower in a towel until no more water comes out.
Cauliflower is about 92% water. Any left in the crust turns to steam and makes it soggy; dry cauliflower bakes crisp.
Lab note02
Egg and cheese bind
Mix in egg, mozzarella and parmesan.
Egg proteins set and melted cheese glues the cauliflower together in place of gluten.
Lab note03
Bake the crust first
Bake the plain crust before topping it.
Pre-baking dries and browns the crust so toppings don’t make it soggy.
How to make it, at a glance
- MarinateMix the chicken with the yogurt, tandoori masala, ginger-garlic, salt and lemon. Rest 30 minutes.
- Cook and dry the cauliflowerMicrowave the riced cauliflower covered for 5 minutes, cool, then squeeze in a clean towel until completely dry.
- Make the crustMix the cauliflower with the egg, mozzarella, parmesan, almond flour, salt and oregano. Press into a ¼-inch-thick 12-inch round on parchment. Bake at 425°F until golden and firm, 20–25 minutes.
- Cook the chickenMeanwhile, air fry the chicken at 400°F for 10–12 minutes or roast on a rack until charred and 165°F. Toss with the butter, lemon and chaat masala.
- Top and bakeSpread the sauce on the crust, add mozzarella, chicken, onion and pepper and bake 8–10 minutes until bubbly.
- FinishScatter cilantro, drizzle mint chutney and slice.
Exact amounts and timings are in the recipe card below.
Health benefits, honestly rated
A lower-carb, high-protein pizza.
Macros per serving High protein
Calories780
Protein71 g
Carbs28 g
Fat45 g
Fiber10 g
Sodium1760 mg
9.1 g protein per 100 calories. Estimated from the ingredients with USDA FoodData Central values.
Gym-friendly tip: Already high in protein. For a leaner plate, serve with salad and roti instead of rice, and use skinless thighs or breast.
Vegetable crust
Cauliflower replaces refined flour.
Keep in mind
- Still cheese-heavy; it’s lower in carbs, not low in calories.
General nutrition information, not medical advice. Numbers marked “estimated” are calculated from the recipe’s ingredients and vary with brands and portions. If you have diabetes, heart or kidney disease, a food allergy, or are pregnant, ask your doctor or a registered dietitian how this dish fits your diet.
Health sources: Dietary Guidelines for Americans
See the full ingredient health guide: benefits, traditional roots and the science →
Questions, answered
How do I keep a cauliflower crust from getting soggy?
Squeeze the cooked cauliflower completely dry and pre-bake the crust before topping.
Why is my cauliflower crust soggy?
It wasn’t squeezed dry enough or was topped before pre-baking.
About MedRise Food Science
Desi restaurant favorites, recreated at home and explained with food science: every recipe is tested in a home kitchen and comes with the why behind each step.
Recipe card
Tandoori Chicken Pizza on Cauliflower Crust
Tandoori chicken pizza on a crisp cauliflower crust: smoky tandoori chicken, makhani sauce, mozzarella, red onion and peppers, finished with chaat masala, lemon butter and mint chutney. Low-carb and high-protein.
Prep30 minMarinate30 minutesCook40 minTotal1 hr 40 minServes2 servings (one 12-inch pizza)
Ingredients
Cauliflower crust
Tandoori chicken
Toppings
Tandoori finish
Instructions
- MarinateMix the chicken with the yogurt, tandoori masala, ginger-garlic, salt and lemon. Rest 30 minutes.
- Cook and dry the cauliflowerMicrowave the riced cauliflower covered for 5 minutes, cool, then squeeze in a clean towel until completely dry.
- Make the crustMix the cauliflower with the egg, mozzarella, parmesan, almond flour, salt and oregano. Press into a ¼-inch-thick 12-inch round on parchment. Bake at 425°F until golden and firm, 20–25 minutes.
- Cook the chickenMeanwhile, air fry the chicken at 400°F for 10–12 minutes or roast on a rack until charred and 165°F. Toss with the butter, lemon and chaat masala.
- Top and bakeSpread the sauce on the crust, add mozzarella, chicken, onion and pepper and bake 8–10 minutes until bubbly.
- FinishScatter cilantro, drizzle mint chutney and slice.
Notes
- Leftover tandoori
- Use leftover tandoori chicken, chopped.
Equipment
- Sheet pan or pizza stone
- Parchment
- Clean kitchen towel