SoulFoodSwaps

Soul Food Nutrition Lookup

See the blood sugar impact of any soul food dish — and the swaps that let you keep eating what you love.

Cauliflower Pizza Crust

Lower Impact
Impact: low

Carbs / serving

6g

Fiber / serving

2g

Glycemic Index

25

Serving

1 slice

In context

Carbs: 10-13% of a typical meal target — like a small slice of whole-wheat bread
Fiber: 7% of the daily recommended intake — about half an apple
Glycemic Index: well within the low-GI range — comparable to raw carrots

Recipe Intelligence

Low to moderate due to egg/cheese base
Better than refined flour crusts
Takes time to rice and squeeze moisture
Holds up very well after baking
Fun to decorate with toppings
Requires some practice with prep
Great to batch-cook ahead of time
A light take on pizza night

Why it can spike blood sugar

The low carbohydrate density and fiber content of cauliflower minimize post-meal blood sugar fluctuations.

Cooking tips

1. Grate 2 cups cauliflower and steam until soft. 2. Squeeze out all moisture using a cloth. 3. Mix with 1 egg and 3 tbsp green banana flour. 4. Press onto a tray and bake at 400F for 20 minutes.

Why the swaps are better

Low carb pizza option

Family verdict

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Sponsored · GreenFields Pasta Co.

This swap is brought to you by GreenFields Pasta Co.

Grain-free pastas with the texture of the real thing — made for steady blood sugar.

Learn more

Get the full 7-day plan

A personalized weekly meal plan — your dishes, your kitchen, your budget — that keeps blood sugar steady without giving up soul food.

Diabetes-conscious meal-planning support — not medical advice. Portion and carbohydrate information is provided for planning purposes. Use alongside guidance from your clinician or dietitian.