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Cauliflower Crusts

Our Top Fibrous Carbohydrate Cauliflower Pizza Crust Grocery Store Option

At Achieve Weight Loss, we classify Cauliflower as a Fibrous Carbhydrate (FC). As a result, cauliflower can be used with Lean Proteins (LP), Fatty Proteins (FP), Natural Carbs (NC), Complete Foods (CF) and Meal Replacements (MR). One of the latest health crazes has been to use cauliflower in a variety of ways: cauliflower rice, cauliflower bread, cauliflower tater tots, cauliflower mashed potatoes, and cauliflower pizza crusts.

Are all these new cauliflower products still classified as a Fibrous Carbohydrate? Can all these new cauliflower products be used with the food categories mentioned above (LP, FP, FC, NC, CF and MR)? No, and here is why.

Many cauliflower products are high in calories

Many cauliflower products are loaded with fat. Fat is not necessarily evil, but fat does have the highest amount of calories per gram. 1 gram of fat produces 9 calories; whereas  1 gram of protein or carbohydrates produce only 4 calories. When you add fat to a product you are increasing the calorie count. By definition, Fibrous Carbohydrates (FC) are low in calories; thus when you take a Fibrous Carbohydrate product like cauliflower tater tots and combine it with fat you have moved the product out of the Fibrous Carbohydrate category. In other words , you cannot safely have these products and a Natural Carb in the same meal.

Should we abandon these products? 

You don’t need to completely abandon these products, but you should treat them differently than a Fibrous Carbohydrate.

How should we safely treat cauliflower products?

The safest way to treat cauliflower products is to (1) treat as a FC/NC mix and (2) since they are a FC/NC mix, they can safely only be combine with a Lean Protein and (3) limit the serving size to 1/2 hand or about 2 ounces (56 grams).

Are there cauliflower products which do work as a Fibrous Carbohydrate? 

Yes! There are cauliflower breads/crusts on the market which do work as a Fibrous Carbohydrate. The advantage of these products is that you can have a Fatty Protein (FP) with them! If you are using a Lean Protein (LP) with these products, you can also use a Natural Carbohydrate (NC) on them as well.

Since the focus of this blog is on cauliflower pizza crusts, let me give you a few suggestions of cauliflower pizza crusts which work as a Fibrous Carbohydrate (FC):


Top Choice: Cali’flower Foods Low Carb Pizza Crusts
Only the “Low Carb” versions work as a Fibrous Carb; however, the serving size is 1/3 of a crust.

Treat the following as a FC/NC option. Use only Lean Proteins on these to be safe:

Green Giant Cauliflower Pizza Crust and Rustic Crust Cauliflower Pizza Crust

There are other non-traditional grocery store options available through Amazon and small online retailers. Login to the website, click “Grocery” then “Fibrous Carbs” and type “Crust” or “Pizza” in the search bar for a few more known options.


Healthy Energy Drink


Cauliflower Mashed Potatoes

Cauliflower Mashed Potatoes

In recent years it seems that cauliflower-based products has become a new trend. At Achieve Weight Loss we like this vegetable for several reasons:

  1. It is a Fibrous Carbs (FC). Cauliflower is in the species, Brassica oleracea, which includes other vegetables such as broccoli, brussels sprouts, cabbage and many more.
  2. It can help neutralize the Fat Truck. This will not trigger the Fat Truck and can actually help slow the response of insulin due to the fiber content.
  3. It can be a freebie. Cauliflower is about 92% water and contains only about 25 calories per 100 grams.

Cauliflower can be a great tool in your weight loss lifestyle! Because it can be a wonderful weapon in the battle against weight, food manufacturers have decided to capitalize on this fact by making products such as cauliflower mashed potatoes. Are these products good for a weight loss lifestyle? Are there hidden dangers? How can these products be safely used?

Pro’s (Compared to regular mashed potatoes)

  • Lower in calories than traditional mashed potatoes
  • Lower in total carbohydrates than traditional mashed potatoes

Con’s (Compared to simple, homemade mashed cauliflower potatoes)

  • Higher in calories
  • Higher in total carbs due to milk sugars

Safest Use

On the Achieve Weight Loss Lifestyle, you can eat a large amount of Fibrous Carbs per meal; however, if you are going the route of grocery store brands, we’d recommend using the same portion for store-based mashed cauliflower mashed potatoes as you would for a Natural Carb (NC) due to the higher calorie/carb count. The danger is to overeat these products because they are “Cauliflower” but in the process eating more calories than you need for the meal.

Product Recommendations

While there are several product brands from which to choose, the one which has the best numbers that we have seen is the Bird’s Eye Veggie Made Mashed Cauliflower.


Special K Protein Cereals


Carbmaster Milk Vs. Skim Milk for Weight Loss


 Carbmaster Milk Vs. Skim Milk for Weight Loss

You have decided to lose weight and are changing some of your eating habits.  You are eating healthier and keeping the cake and cookies to a minimum.  You switched from whole milk to skim milk because it has less fat and calories. What would you think if I told you that there is a better option?  One that will help you burn calories and keep you more satiated than skim milk.  Now I’ve got your attention, don’t I?  Here are 5 reasons why you should be drinking Carbmaster milk instead of skim milk for weight loss.

1. Carbmaster milk has less calories than skim milk.

This one is self-explanatory.  If you wish to lose weight, you will need to reduce your caloric intake.  Skim milk has about 86 calories per cup while Carbmaster milk has only 60.  If you are a person who drinks several glasses of a day, this is an easy way to trim some extra calories.  Also, Carbmaster milk works great in recipes so you could be trimming calories with any recipe that calls for milk.

2.  Carbmaster milk has less sugar than skim milk.

Surprise, Surprise!  Did you know that skim milk has a whopping 12 grams of sugar? You might be wondering if that is a lot of sugar, let me give you some comparisons.  A Charms Blow Pop has 13 grams of sugar.  Three Oreo cookies have 14 grams of sugar.  Eight fluid ounces of sweet tea at McDonalds has 9.5 grams of sugar!  (Yes, I said SWEET tea.)  Compare that to Carbmaster milk that only has 3 grams of sugar.  Sugar is what causes your insulin level to rise and what makes you crave more sugar.

3 Carbmaster milk has less sodium than skim milk.

Both milks are considered low sodium, but skim milk has 127 grams of sodium per cup while Carbmaster milk has only 95 grams.  Americans in general tend to eat way too much sodium so every little bit we can cut out of our diet is a good idea.  Also, too much sodium causes us to bloat and take on some extra water weight.  Keeping our sodium intake at a lower level will help shed some of those extra pounds.

4 Carbmaster milk has more protein than skim milk.

Carbmaster milk has 11 grams of protein per cup and skim milk has only 8.  Protein is what helps us feel satiated.  Nobody wants to eat in a way that leaves them feeling hungry all day long.  A diet that leaves you hungry all the time is sure to lead to binge eating and then eventually just giving up eating healthy.

5 Carbmaster milk has more calcium than skim milk.

You read that right, Carbmaster milk does have more calcium per cup than skim milk!  Carbmaster milk has 400 mg of calcium while skim milk only has 300 mg.  If your major source of calcium is milk, you are better off drinking Carbmaster milk.

Hopefully you are now ready to consider switching to Carbmaster milk if you are trying to lose weight. Carbmaster milk is also lactose free if that is an issue for you.  Carbmaster milk is a Kroger brand and you will only find it at Kroger. It is a bit more expensive than regular skim milk but it doesn’t expire as quickly as skim milk and it has so many benefits that it is worth the extra money.