Sugar Free Cauliflower Pizza Crust Recipe!

Sugar Free Cauliflower Pizza Crust Recipe!

Man oh man, do I love pizza.  Back in the days when I was 400+ pounds, pizza night was a staple of our weekly meals.  In fact I had the numbers for the local pizza places programmed into my phone and knew the names of most of the delivery people.  Good times.

Once I kicked the sugar and grains out of my diet, pizza obviously went out the door with them and for the longest time, I really didn’t miss it.  When you are on a diet that let’s you eat all the steak, bacon and veggies you want, a giant wheel of carbs loses its appeal.  However, I figured it was time to, at the very least, put pizza back into my repertoire of meals I can cook so I started looking at ways to make it happen.  I knew whatever I was going to end up with was probably going to start with cauliflower as my base so I went to work figuring out how to make it taste great.  After a bit of trial and error, I finally got something I’m happy with.

The recipe below is topped with my Sugar Free Pasta Sauce Recipe and hamburger meat but honestly, once you make the crust, you can put almost anything on it.  Chicken, spinach and alfredo sauce is a pretty good combo as is butter and bacon.  I know that last one is a little weird but it works pretty well.

I hope you like this recipe and if you happen to make it for yourself, please send me a pic and let me know, or post it on Instagram with the hashtag #MSFJ and I’ll find it.  While you are here, please subscribe to my daily email to never miss a post and subscribe to the YouTube channel to get all the videos we are making.  Thanks for everything!


Sugar Free Cauliflower Pizza Crust Recipe!
Recipe type: Main Course
Cuisine: Low Carb Italian
Prep time: 
Cook time: 
Total time: 
Serves: Serves 4
A fantastic way to enjoy pizza without the carbs
  • For Crust:
  • ½ Head Cauliflower
  • 1 Egg
  • ½ Block Cream Cheese (4oz)
  • ½ Cup Mozzarella, shredded
  • 4 Tbsp Parmesan
  • Butter or Non-Stick Spray for pan
  • For Toppings:
  • Sugar Free Pasta Sauce
  • ½ lb Hamburger Meat, browned
  • 1 cup Mozzarella
  1. (Watch Instructional Video Here)
  2. Preheat oven to 425°
  3. Shred Cauliflower and Microwave for 7 minutes until soft
  4. Add Egg, Cream Cheese, Mozzarella and Parmesan and mix well with electric mixer
  5. Put Cauliflower mixture into greased casserole pan or pizza pan, spread out flat
  6. Bake on 425° for 15 minutes
  7. Remove from oven and top with sauce, meat and cheese
  8. Place back in oven for an additional 10 minutes until cheese is melted and bubbly
  9. Let cool slightly and serve

Sugar Free Cauliflower Pizza Crust Recipe!

3 Must Have Spices for Sugar Free Cooking!

3 Must Have Spices for Sugar Free Cooking!

I remember the first night after I decided to cut the sugar out of my diet.  I worked really hard on dinner and to just put the finishing touches on what I was cooking, I grabbed my canister of Garlic Salt to sprinkle on the food just before my wife and I were embark on our Sugar Free Journey.  After I seasoned the food, I happened to take a quick look at the ingredients because I was trying to get into the habit of reading the ingredients of everything I was eating.  I fully expected to see a grand total of 2 ingredients, garlic and salt.  Imagine my surprise when nestled right between those 2 ingredients on the list was the one thing I was trying to avoid, sugar.  Who puts sugar in Garlic Salt?

But it was an important lesson because it drove home 2 things. #1 Sugar is in EVERYTHING!  Even things you wouldn’t think it would ever possibly be in. And #2 Assume nothing, read everything.  You don’t know where it’s hiding.

So now I was on the hunt for spices that contained no sugar but made my food taste awesome.  Here are the 3 I think everyone should have in their kitchen.

#1 Tajin


This is actually a spice I avoided for a long time.  Down here in Texas, we have these businesses called Fruterias.  They are kind of like fruit stands but they don’t just sell whole fruit, they cut it up and sell it like you would sell ice cream sundaes.  (It’s a little hard to explain if you’ve never been to one.)  But after they prepare the fruit, they sprinkle Tajin all over it and if you are Hispanic, you and your entire family think it’s the best thing ever.

I never enjoyed the taste on my fruit but I soon discovered that Tajin is absolutely incredible with veggies also.  Tajin is basically Chile Lime Salt so imagine Chili Powder mixed with salt and some kind of powdered lime.  It single-handedly turned Brussels Sprouts from something I would actively avoid, to something I now eat at least once a week.

Not only is it good on veggies, but It’s amazing on beef as well.  Sometimes I get the really cheap steaks from Walmart, knowing that a little butter and Tajin will make the worst steak taste great.

Here in the Southwest, you can usually find Tajin in the produce aisle at the local supermarket.  If it’s not available where you are, you can get a bottle from Amazon here.

#2 Goya Adobo


Goya Adobo is another spice blend that I probably wouldn’t know about if I didn’t live so close to the Mexican border.   It’s a blend of Salt, Pepper, Oregano, Garlic, and Tumeric that is my go-to seasoning when I grill outside.  In fact, one of my favorite things to do is to cut the ends off of fresh green beans, then put them in a ziploc bag with some olive oil and a generous helping of Adobo.  Then I put them in the vegetable wok I have for my grill and grill them over open flame until they are black in places.  So unbelievably good.

This is another spice that goes well with meat also, particularly chicken.  I like to rub it all over chicken quarters before I oven bake them.  I’m told it goes well with fish also but I’ve never actually tried it.  There are actually about 8 different varieties of Adobo but I’ve only tried the basic one with pepper.

Around here, Goya products usually have their own section at the grocery store so you can look for it where ever your store sells the Mexican food.  You might find it with the other spices but I’ve never seen it there.  Or you could buy it from Amazon by clicking here.

#3 Outer Spice


I had never heard of Outer Spice before about a year ago.  They reached out to me through my other blog and sent me a few samples.  Holy moley, do they have an amazing product!

Outer Spice is a blend of 15 different herbs and spices and adds an amazing taste to whatever I put it on.  The first thing you notice about it is how big the pieces of spice are in the mix.  Most spice blends are uniform powders but with Outer Spice, you can actually see the individual herbs and spices that make up the product.  And because the pieces are so much bigger in the blend, it doesn’t take much to add a huge punch of flavor to your dish.

Outer Spice has really become my breakfast spice, if you can believe that.  I like to stir-fry a half an onion, a carrot and a little kale in some butter or olive oil and eat that with an egg and a piece of bacon.  Outer Spice goes in that stir-fry every morning and adds an amazing flavor.  I also have rubbed it all over a roast before I put it in the crock pot and enjoyed it there as well.

If you would like to get your own bottle of Outer Spice, in either regular or spicy, you will need to order direct from their website by clicking here.

UPDATE: Looks like they are no longer around.  So sorry to hear this!  I have a new recommendation though, you need to try out Redmond Real Salt’s new line of seasonings.  All of them made from real salt, not that heavily processed Morton’s crap.

3 Must Have Spices for Sugar Free Cooking!

So those are the 3 spices I think everyone should have in their kitchen when going sugar free.  Just because you are cutting out the sugar doesn’t mean your food needs to be bland!  Make sure you have what you need to get the most flavor out of your food.

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5 Easily Avoidable Mistakes When Eating Sugar Free!

5 Easily Avoidable Mistakes When Eating Sugar Free!

Now that I’m about 3 months into my renewed focus on eating sugar free, I wanted to share with you some of the mistakes I made early on that I think really sabotaged my weight loss.  Not that I’m not happy with the progress I’ve made, just that things could have gone faster if I had done things a little differently.

1. Eating too much food

One of the first things you learn is that when you cut out the sugar and grains and switch over to a high fat diet, you stay satiated longer and don’t struggle with hunger pangs like you used to.  Unfortunately, in my case, my relationship with food was so screwed up that I never really gave that a chance to happen.  I was eating clean but I was also eating enough for 3 people.  In fact, this is still something I struggle with, especially if the food tastes good.  For instance, my wife and I went to a BBQ restaurant the other day and I got a 3 meat plate.  That’s a 1/2 pound each of 3 different types of BBQ.  Considering that a serving of meat is about 4 oz, I packed away enough meat for 6 people in about 10 minutes.

Sometimes I think my stomach is working against me as I’ve felt hunger pangs IMMEDIATELY after eating dinner.  That shouldn’t even be possible!  But I just drank some water and waited for the pang to subside.  Or at lest that’s what I should do, sometimes go back for seconds.  But I’m working on it.

2. Eating “Healthy” Food

I’m convinced that health food is the worst thing in the world to eat.  For instance, Larabar is running a series of commercials touting how their food is made from food.  What they don’t tell you is the “all natural fruit” their bars contain has been processed so all the fiber has been removed and all that’s left is the sugar.

If you want to eat healthy, stay away from “healthy” food and stick with whole food.  You want something that tasted like an apple?  Eat an apple.  Yes there is a small amount of fructose in fruit but there is so much fiber and other vitamins that the effect of the sugar on your body is negligible.  Plus, it’s hard to eat more than 1 or 2 pieces of fruit at a time so it’s hard to over eat.  Or avoid fruit all together and have a turkey lettuce wrap.

3. Eating too much cheese

Cheese has no sugar so cheese can be eaten with impunity, right?  Well I was having some issues with weight loss and one book I was reading (I can’t remember which one it was.  Perhaps Vinnie Tortorich’s book, Fitness Confidential) suggested that if you are cutting the carbs and not seeing the weight loss you want, cut back on the cheese.  So I tried that and low and behold it worked.

I’m not sure exactly why it works, perhaps it’s the lactose in the dairy, perhaps it was just more fat than my body could use in a day but either way, it’s something to look at.  If you are struggling to lose the weight, try cutting back on the cheddar and see what happens,

4. Eating too many nuts

So my wife Dian was chomping down on some almonds one night and her mother walked in and started talking to her.  After saying whatever she needed to say, she asked why Dian was eating the almonds when she is trying to lose weight.  Dian explained that since they contained no sugar or carbs, we could eat them.  Now my Mother in Law is a country girl from way back who grew up on the shady side of the mountain way back in the Tennessee hills.  I mean up in the holler, down on the farm, near the coal mines.  She kind of looked sideways at Dian and told her she would never lose weight that way because almonds were what they used to feed the hogs to fatten them up before the slaughter.

Just like cheese, even if it’s allowed on our diet, it’s possible to eat too much of it.  Even if you are eating the cleanest whole food diet in the world, if you are eating too much, you won’t see the results you want.  In fact, I had to get a tiny little bowl and scoop some mixed nuts out of the canister just to be sure I wasn’t over eating at night.

5.  Replacing all the sugar with sugar substitutes

I don’t recommend anyone just stop eating sweet things cold-turkey.  Sugar substitutes are fantastic training wheels but your goal should be to slowly ween yourself off them entirely.

I didn’t realize when I started this Sugar Free Journey, but it’s not just my addiction to sugar that needed to go, it was also my addiction to sweet.  My main areas of weakness was my drinks.  I wanted sweet coffee in the morning, a Coke with lunch and a sweet tea with dinner.  I tackled the coffee first and quickly got to the point where a splash of milk is sweet enough.  March 1st I decided that I had drank my last Coke Zero and that’s going well.  Now the last thing I need to handle is the Sweet n Low I put in my tea at night.  Once that’s gone, I’ll be free from the tyranny of sweet.

So that’s it, all the easily avoidable mistakes of the sugar free lifestyle.  I hope this makes your sugar free journey a little easier.

Have you decided to cut out the sugar?  I would love to hear from you!  Please feel free to reach out and let’s work together on this!


Sugar Free Meal Plan for March 21st-March 27th, 2016

Sugar Free Meal Plan for March 21st-March 27th, 2016


UPDATE:  This is an old post that for some reason still gets tons of traffic.  Unfortunately I no longer do the weekly meal plans but plan on starting them again as soon as I figure out how to make them worth all the time that goes into them.  In the meantime, you can still sign up for our daily email and get a 28 day meal plan by clicking here.  Thanks!

Here is the Sugar Free Meal Plan for this coming week!  This week there really aren’t very many great deals on meat in the grocery stores.  In fact, the only thing that looked interesting is Kroger has eggs on 2 dozen for $5 so I’ve definitely got an Omelette night in the mix.

Just like last week, I’ve got a pdf available for download when you sign up for my daily newsletter by clicking here.

Please let me know what you think of these plans, I would love to hear from you with any helpful feedback.


Sugar Free Meal Plan for March 21st-March 27th, 2016


All recipes are for 2 people.  Just double recipe for 4 people or triple for 6.


2 Chicken Breasts

Pork Loin

½ dozen eggs


1 Lb Hamburger Meat

Pork Ribs

NY Strip Steak

Whole Chicken


1 lb Spinach

4 Roma Tomatoes

3 Onion

2 Avocados



Brussels Sprouts

Bell Pepper


Sliced Mushrooms


2 Zucchini

1 Yellow Squash


Fresh Green Beans


Sugar Free Fajita Seasoning
(Here are 2 examples.
#1, #2)


Kosher salt


Onion Powder

Garlic Powder

Cocoa Powder

Chili Powder



Ground Coriander


Red Pepper





Tin Foil


Cheddar Cheese

Olive Oil

Omelette pan


Lime Juice

Meat Thermometer

Ziploc Bags


Monday March 21st

Chicken Fajita Salad

  • Pan fry 2 sliced Chicken breasts and a sliced onion in a little butter until internal temp of 165° is reached
  • Season with a store bought Fajita seasoning that contains no sugar (pretty easy to find actually) or you can use my Sugar Free Taco Seasoning recipe
  • Add Spinach, diced tomatoes to bowl.  Top with Chicken and onions and a ½ an avocado, sliced.  Top with Sour Cream.

Tuesday March 22nd

Rosemary Garlic Pork Loin with Cauliflower Mash and Roasted Brussels Sprouts

Pork Loin

  • Place pork loin on sheet of aluminum foil
  • Cut 3 slits down from the top of the loin equidistant apart. (Instructional Video)
  • Stir 2 Diced Garlic cloves, 2 finely chopped strand of Rosemary, and 1 Tbsp Kosher salt into 2 Tbsp melted butter.
  • Brush butter mixture across top of loin and down into slits
  • Fold up sides of foil so juices are held next to loin while cooking
  • Cook at 350 degrees until an internal temperature of 185 degrees is reached
  • Let rest for 3-5 minutes before serving

Cauliflower Mash

  • Steam cubed ½ head of Cauliflower until fork passes easily through, approx 15 minutes
  • Place into food processor with 2 Tbsp butter, a splash of milk and ½ cup of shredded cheddar cheese
  • Blend until smooth

Roasted Brussels Sprouts

Put 1 Tsp Olive oil into frying pan and warm

  • Chop Brussels Sprouts in half length-wise, place face down into oil, turn heat up to medium high
  • Cook until bottoms are dark brown and flip over
  • Cook until soft, season with salt and pepper


Wednesday March 23rd

Omelette Night with Bacon

  • Dice ½ an onion, ½ a Bell Pepper and a Roma tomato
  • Scramble 3 Eggs
  • Melt a Tsp of Butter in a small frying pan and add Onions and Peppers, cook until soft
  • Pour in Eggs, use a spatula to pull up lip of eggs as they cook and tilt pan so liquid eggs runs into bottom of pan
  • Just before eggs are fully cooked, add tomatoes and shredded Cheddar Cheese.
  • Fold omelette in half when fully cooked (Or leave it open and call it a frittata). Place under towel to keep warm and repeat above steps for 2nd omelette
  • Cook Bacon for side


Thursday March 24th

Hamburger patties covered with mushrooms and onions with Rutabaga fries and guacamole

Rutabaga fries

  • Cut both ends off a Rutabaga, peel and slice into french fry sized strips (Instructional video)
  • Place on baking pan with 4 Tbsp butter and season with salt (Sometimes I add parmesan cheese and garlic powder)
  • Cook on 350° until soft, about 35 minutes. Turn the Broiler on for the last 5 minutes to brown on top

Hamburgers with mushrooms and onions

  • Pat out 2 ¼ Lb Hamburger Patties and slice ½ an onion
  • Fry patties in frying pan, add sliced onion and mushrooms to cook with meat, season with salt and pepper
  • Place on paper towels to drain

Easy guacamole

  • Peel and cube an avocado, add to bowl with diced roma tomato
  • Season with 1 Tsp lime juice, ½ tsp pepper, ½ tsp salt, ½ tsp onion powder and ½ tsp garlic powder, mix well


Friday March 25th

Cocoa Chili Rubbed Pork Ribs with Steamed carrots and Oven roasted Zucchini

  • Combine 2 Tbsp Cocoa Powder, 1 Tbsp Chili Powder, 1 Tbsp Kosher Salt, 1 Tsp Cinnamon, 1 Tsp Cumin, 1 Tsp Coriander, 1 Tsp Onion Powder, 1 Tsp Garlic Powder, and ½ Tsp Ginger into bowl and shake well.
  • Apply liberally over a rack of pork ribs
  • Place on baking sheet and cook in oven on 350° until an internal temperature of 165° is reached, approx 30 minutes
  • Chop 2 Carrots and steam until soft
  • Slice a Zucchini into rounds, drizzle with olive oil and season with salt and pepper.  Bake in oven with Ribs for the last 10 minutes.


Saturday March 26th

NY Strip Steak with steamed squash and broccoli

  • Cook steak in pan with butter or grill outside until medium well
  • Cut squash and broccoli and steam until soft, add butter and salt


Sunday March 27th

Slow Cooker chicken with Garlic green beans and Lime Cauliflower

  • Line bottom of slow cooker with diced onion and celery
  • Mix 1 tsp Kosher salt, 1 tsp Black Pepper, ½ tsp Red Pepper, 1 tsp garlic powder, 1 tsp onion powder, 1 tsp thyme, and ½ tsp oregano in bowl and rub on skin of chicken
  • Place in slow cooker on low for about 4 hours (Will feed 4-6 people)
  • Cut ends off fresh green beans and place in ziploc bag.
  • Put ¼ cup of olive oil, 2 Tsp of garlic powder and 2 Tsp of salt in bag.  Mix well and let marinate for at least 2 hours
  • Cube ½ a head of Caulifower and place in small casserole dish
  • Sprinkle with Olive oil, lime juice, and salt
  • Bake Cauliflower at 350° until soft

3/16 Weightloss Wednesday: 22 Lbs Down!

3/16 Weightloss Wednesday: 22 Lbs Down!

It’s time for another Weightloss Wednesday!  This week has been awesome for me.  I’m down 22 pounds total to 278, my commitment to no Coke Zero in March has gone so well that it looks like this will become a permanent thing, my commitment to riding 25 miles a week on my bike has gone so well that I’m considering upping it to 40 miles a week next month.

All in all, it’s been really smooth sailing and I feel great.  My energy levels are up and my sleep has been sound.  The only thing that hasn’t changed as much as I would like is my blood pressure, it’s still higher than what it needs to be but I’m hoping that as the weight goes down, the BP numbers will fall right along with it.

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