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ITG Recipes for Steps 1-3

Feel free to enjoy the recipes here that can be used on the ITG Diet Plan.  One of our coaches has looked at, approved and most of the time has cooked the recipes we are sharing here.  We did not invent all of these recipes and will try to credit the author when provided.  Plan accordingly depending on the step of the plan you are on.  If you have a recipe you would like to share please send it to us!

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Cauliflower Flatbread Pizza

For All Stages of the ITG Diet Plan

Category:  Main Dishes  - 


For 4 people ()


  • 1 head cauliflower
  • 8 cherry tomatoes, sliced
  • 4 fresh basil leaves
  • 1 pinch(es) rosemary
  • 1 pinch(es) oregano
  • 1 tablespoon(s) minced garlic
  • 3 egg whites
  • 1 pinch(es) salt and pepper to taste
  • 1 extra virgin olive oil
  • 0.25 cup(s) shredded mozzarella (Step 2 & 3 only)

Cauliflower Flatbread Pizza Directions

  1. Cut large head of cauliflower into four quarters. Microwave on high for 2-4 minutes to slightly soften.
  2. With a large cheese grater, grate the floret ends of the cauliflower down to the stems. You may include some stem pieces but it gets harder to shred them with the grater. Complete this for all four quarters. Alternately, you may use a food processor to chop all chunks into small rice-sized pieces. Do not allow the cauliflower to be too wet. Pat down with paper towel if needed to remove some moisture.
  3. In a bowl, combine the cauliflower "rice" with 3 egg whites and all seasonings. (Step 2 & 3 may add cheese directly to mixture.) Use hands to make into a wet dough.
  4. Line a cookie sheet or pizza stone with parchment paper and spray or brush with olive oil. Make sure to cover corners and edges well. Pour the cauliflower dough mixture onto the paper and spread flat with hands to form a circle on the pizza stone or fill the entire cookie sheet.
  5. Bake at 425 for 20-30 minutes, until the flatbread becomes a deep golden brown on top. Remove from oven and allow to cool and solidify for a few minutes. The bread will be a bit spongy and flexible. Leave in oven extra time if wanted, but keep a close eye so it does not begin to burn.
  6. Add tomatoes, basil, and other desired toppings, and place in oven for 10 additional minutes. (Step 2 & 3 may sprinkle cheese on top.)
  7. Remove from oven, allow to cool for 5 minutes and cut into slices. Enjoy guilt-free flatbread pizza anytime, and each slice counts toward your vegetable intake for the day! You may use Walden Farms sauce. The photo shows a pesto sauce I made and drizzled on the flatbread as a base. Enjoy!
  8. Recipe and Photo by ITG Wellness Coach Joe

Your comments on this recipe (1)

by evcmassage , on Monday, 07 December 2015
What an incredible dish this made!! The whole family loved it, and this is really a game changer for my need for a pizza fix every now and then! Since starting the ITG program, I never thought my pizza option would be possible without gaining the weight back. However, THIS recipe is my game changer, and can continue to eat healthy, keep my weight program in check, and have dinner with my family who find this alternative to delivery pizza much better. I substituted the cherry tomato (because I didn't have any at the time) with peppers, onion, and mushrooms, and it came out AMAZING!!! Thanks for the recipe, it's definitely worth the effort! 5 plus stars!
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