Cookbook Nutrition Facts

Click on a recipe to reveal nutrition facts:

Cali’flour Meal
  • Serving Size: ⅔ cup (85g)
  • Calories: 40
  • Fat: 0g
  • Total Carbs: 8g
  • Net Carbs: 5g
  • Protein: 3g
DIY Cali’flour Pizza Crust
  • Serving Size: ¼ crust (58g)
  • Calories: 80
  • Fat: 5g
  • Total Carbs: 4g
  • Net Carbs: 3g
  • Protein: 6g
DIY Cali’flour Pizza Crust with Italian Seasoning
  • Serving Size: ¼ crust (58g)
  • Calories: 90
  • Fat: 5g
  • Total Carbs: 4g
  • Net Carbs: 3g
  • Protein: 6g
DIY Cali’flour Pizza Crust with Spicy Jalapeño
  • Serving Size: ¼ crust (58g)
  • Calories: 80
  • Fat: 5g
  • Total Carbs: 4g
  • Net Carbs: 3g
  • Protein: 6g
DIY Cali’flour Pizza Crust Plant Based
  • Serving Size: ¼ crust (53g)
  • Calories: 140
  • Fat: 11g
  • Total Carbs: 8g
  • Net Carbs: 4g
  • Protein: 4g
DIY Cali’flour Pizza Crust Plant Based with Italian Seasoning
  • Serving Size: ¼ crust (53g)
  • Calories: 140
  • Fat: 10g
  • Total Carbs: 9g
  • Net Carbs: 5g
  • Protein: 4g
DIY Cali’flour Pizza Crust Plant Based with Spicy Jalapeño
  • Serving Size: ¼ crust (53g)
  • Calories: 130
  • Fat: 10g
  • Total Carbs: 9g
  • Net Carbs: 5g
  • Protein: 4g
DIY Cali’flour Pizza Crust Paleo
  • Serving Size: 1/5 crust (55g)
  • Calories: 90
  • Fat: 5g
  • Total Carbs: 6g
  • Net Carbs: 3g
  • Protein: 5g
DIY Cali’flour Pizza Crust Paleo with Italian Seasoning
  • Serving Size: 1/5 crust (55g)
  • Calories: 90
  • Fat: 5g
  • Total Carbs: 6g
  • Net Carbs: 3g
  • Protein: 5g
DIY Cali’flour Pizza Crust Paleo with Spicy Jalapeno
  • Serving Size: 1/5 crust (55g)
  • Calories: 90
  • Fat: 5g
  • Total Carbs: 6g
  • Net Carbs: 3g
  • Protein: 5g
New White Bread
  • Serving Size: 1 slice (43g)
  • Calories: 120
  • Fat: 11g
  • Total Carbs: 3g
  • Net Carbs: 2g
  • Protein: 4g
New White Bread with Garlic Butter
  • Serving Size: 1 slice (49g)
  • Calories: 160
  • Fat: 15g
  • Total Carbs: 3g
  • Net Carbs: 2g
  • Protein: 4g
Croutons
  • Serving Size: (7g)
  • Calories: 25
  • Fat: 2.5g
  • Total Carbs: 1g
  • Protein: 1g
Cali’flour Chips or Crackers
  • Serving Size: (109g)
  • Calories: 170
  • Fat: 11g
  • Total Carbs: 8g
  • Net Carbs: 5g
  • Protein: 12g
Cali’flour Breadcrumbs
  • Serving Size: ⅓ cup (33g)
  • Calories: 50
  • Fat: 3.5g
  • Total Carbs: 2g
  • Net Carbs: 1g
  • Protein: 4g
Cauliflower Rice
  • Serving Size: 3/4 cup (130g)
  • Calories: 35
  • Fat: 0g
  • Total Carbs: 6g
  • Net Carbs: 3g
  • Protein: 2g
Marinara Sauce
  • Serving Size: 1/2 cup (166g)
  • Calories: 100
  • Fat: 5g
  • Total Carbs: 13g
  • Net Carbs: 10g
  • Protein: 3g
Quick Bolognese Sauce
  • Serving Size: 1/2 cup (171g)
  • Calories: 160
  • Fat: 8g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 13g
White Sauce
  • Serving Size: 3/8 cup (125g)
  • Calories: 100
  • Fat: 8g
  • Total Carbs: 7g
  • Net Carbs: 5g
  • Protein: 4g
Green Salsa
  • Serving Size: 2T (43g)
  • Calories: 15
  • Fat: 0g
  • Total Carbs: 3g
  • Net Carbs: 2g
  • Protein: 0g
Cauliflower Leaf Pesto
  • Serving Size: 2T (32g)
  • Calories: 160
  • Fat: 16g
  • Total Carbs: 5g
  • Net Carbs: 2g
  • Protein: 3g
Plant Based Pesto
  • Serving Size: 2T (35g)
  • Calories: 160
  • Fat: 17g
  • Total Carbs: 2g
  • Net Carbs: 1g
  • Protein: 2g
Roasted Garlic Cream
  • Serving Size: 2T (9g)
  • Calories: 50
  • Fat: 6g
  • Total Carbs: 1g
  • Net Carbs: 1g
  • Protein: 0g
Creamy Tahini Sauce
  • Serving Size: 2T (37g)
  • Calories: 180
  • Fat: 18g
  • Total Carbs: 5g
  • Net Carbs: 4g
  • Protein: 4g
White Bean Spread
  • Serving Size: 2T (45g)
  • Calories: 80
  • Fat: 4.5g
  • Total Carbs: 6g
  • Net Carbs: 3g
  • Protein: 2g
Plant Based Parmesan Cheese
  • Serving Size: 1T (5g)
  • Calories: 35
  • Fat: 3.5g
  • Total Carbs: 1g
  • Net Carbs: 0g
  • Protein: 0g
Almond Ricotta
  • Serving Size: ½ cup (55g)
  • Calories: 310
  • Fat: 27g
  • Total Carbs: 12g
  • Net Carbs: 5g
  • Protein: 11g
Cashew Cream Cheese
  • Serving Size: ⅛ cup (30g)
  • Calories: 160
  • Fat: 13g
  • Total Carbs: 9g
  • Net Carbs: 8g
  • Protein: 5g
Everything Bagels
  • Serving Size: 1 Bagel (68g)
  • Calories: 70
  • Fat: 3.5g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 3g
Blueberry Pancakes
  • Serving Size: 1 Pancake (81g)
  • Calories: 170
  • Fat: 11.5g
  • Total Carbs: 13g
  • Net Carbs: 12g
  • Protein: 4.5g
Waffles
  • Serving Size: 1 waffle (104g)
  • Calories: 240
  • Fat: 21g
  • Total Carbs: 7g
  • Net Carbs: 4g
  • Protein: 9.5g
Cinnamon Apple Porridge
  • Serving Size: 1/2 of porridge (463g)
  • Calories: 340
  • Fat: 17g
  • Total Carbs: 44g
  • Net Carbs: 35g
  • Protein: 9g
Egg in a Basket
  • Serving Size: ½ Pizza (211g)
  • Calories: 420
  • Fat: 31g
  • Total Carbs: 10g
  • Net Carbs: 7g
  • Protein: 25g
Chive and Cheddar Biscuits
  • Serving Size: 1 Biscuit (89g)
  • Calories: 190
  • Fat: 14g
  • Total Carbs: 9g
  • Net Carbs: 7g
  • Protein: 8g
Kale, Scallion, and Tomato Egg Muffins
  • Serving Size: 1 Muffin (178g)
  • Calories: 300
  • Fat: 22g
  • Total Carbs: 12g
  • Net Carbs: 7g
  • Protein: 15g
French Toast
  • Serving Size: 1 Slice (82g)
  • Calories: 225
  • Fat: 20g
  • Total Carbs: 5g
  • Net Carbs: 3g
  • Protein: 8g
Huevos Rancheros Pizza
  • Serving Size: ¼ of Pizza (211g)
  • Calories: 270
  • Fat: 20g
  • Total Carbs: 11g
  • Net Carbs: 7g
  • Protein: 14g
Cashew Cream Cheese and Jam Sandwich
  • Serving Size: 1 sandwich (229g)
  • Calories: 380
  • Fat: 25g
  • Total Carbs: 35g
  • Net Carbs: 24g
  • Protein: 10g
Almond Ricotta and Caramelized Onion Sandwich
  • Serving Size: 1 sandwich (161g)
  • Calories: 340
  • Fat: 26g
  • Total Carbs: 20g
  • Net Carbs: 10g
  • Protein: 11g
Provolone, Pesto and Tomato Sandwich
  • Serving Size: 2 mini sandwiches (263g)
  • Calories: 430
  • Fat: 31g
  • Total Carbs: 14g
  • Net Carbs: 9g
  • Protein: 28g
BLT
  • Serving Size: 2 sandwiches (220g)
  • Calories: 410
  • Fat: 29g
  • Total Carbs: 17g
  • Net Carbs: 8g
  • Protein: 21g
Prosciutto and Monterey Jack Sandwich
  • Serving Size: 2 sandwiches (147g)
  • Calories: 250
  • Fat: 16g
  • Total Carbs: 8g
  • Net Carbs: 5g
  • Protein: 19g
Tahini Turkey Sandwiches
  • Serving Size: 2 sandwiches (214g)
  • Calories: 430
  • Fat: 31g
  • Total Carbs: 22g
  • Net Carbs: 12g
  • Protein: 19g
Crostini Two Ways – Beet, Goat Cheese, and Pistachio
  • Serving Size: 4 crostinis (150g)
  • Calories: 230
  • Fat: 15g
  • Total Carbs: 10g
  • Net Carbs: 7g
  • Protein: 15g
Crostini Two Ways – Brussels Sprouts and Brie
  • Serving Size: 4 crostinis (188g)
  • Calories: 300
  • Fat: 21g
  • Total Carbs: 13g
  • Net Carbs: 9g
  • Protein: 18g
Avocado Toast
  • Serving Size: ⅓ crust (125g)
  • Calories: 190
  • Fat: 14g
  • Total Carbs: 9g
  • Net Carbs: 4g
  • Protein: 9g
French Onion Soup
  • Serving Size: 1.5 cups (503g)Calories: 440
  • Fat: 23g
  • Total Carbs: 30g
  • Net Carbs: 26g
  • Protein: 21g
Cream of Tomato Soup
  • Serving Size: 1.5 cups (409g)
  • Calories: 180
  • Fat: 10g
  • Total Carbs: 18g
  • Net Carbs: 12g
  • Protein: 4g
Creamy Cauliflower Soup
  • Serving Size: 1 cup (207g)
  • Calories: 150
  • Fat: 13g
  • Total Carbs: 9g
  • Net Carbs: 7g
  • Protein: 2g
Hummus and Mediterranean Salad Pizza
  • Serving Size: ⅓ pizza (213g)
  • Calories: 300
  • Fat: 23g
  • Total Carbs: 19g
  • Net Carbs: 13g
  • Protein: 8g
Caesar Salad Pizza
  • Serving Size: ⅓ pizza (110g)
  • Calories: 130
  • Fat: 9g
  • Total Carbs: 7g
  • Net Carbs: 4g
  • Protein: 9g
Roasted Orange and Radicchio Salad Pizza
  • Serving Size: ⅓ pizza (144g)
  • Calories: 220
  • Fat: 15g
  • Total Carbs: 10g
  • Net Carbs: 7g
  • Protein: 12g
Fig, Goat Cheese, and Arugula Salad Pizza
  • Serving Size: ⅓ of pizza (185g)
  • Calories: 320
  • Fat: 22g
  • Total Carbs: 15g
  • Net Carbs: 11g
  • Protein: 18g
Italian Bread Salad
  • Serving Size: ½ Salad (339g)
  • Calories: 370
  • Fat: 32g
  • Total Carbs: 17g
  • Net Carbs: 12g
  • Protein: 10g
Lemony Fennel Cauliflower Salad
  • Serving Size: ¼ of Salad (191g)
  • Calories: 220
  • Fat: 15g
  • Total Carbs: 22g
  • Net Carbs: 17g
  • Protein: 4g
Kimchi, Bacon, and Egg Fried Cauliflower Rice
  • Serving Size: ¼ of recipe (340g)
  • Calories: 250
  • Fat: 15g
  • Total Carbs: 16g
  • Net Carbs: 11g
  • Protein: 14g
Shrimp and Cauliflower Leaf Grits
  • Serving Size: ¼ of recipe (459g)
  • Calories: 400
  • Fat: 22g
  • Total Carbs: 17g
  • Net Carbs: 11g
  • Protein: 38g
Spicy Mayo and Grapefruit Tuna Poke Bowl
  • Serving Size: ½ of recipe (528g)
  • Calories: 490
  • Fat: 27g
  • Total Carbs: 34g
  • Net Carbs: 22g
  • Protein: 33g
Cream Cheese Salmon Shushi Rolls
  • Serving Size: 3 rolls (390g)
  • Calories: 280
  • Fat: 17g
  • Total Carbs: 17g
  • Net Carbs: 10g
  • Protein: 20g
Smoky Pork Burrito Bowl
  • Serving Size: ¼ of recipe (646g)
  • Calories: 500
  • Fat: 31g
  • Total Carbs: 27g
  • Net Carbs: 16g
  • Protein: 33g
Cauliflower Mash
  • Serving Size: ¼ od recipe (479g)
  • Calories: 220
  • Fat: 12g
  • Total Carbs: 23g
  • Net Carbs: 16g
  • Protein: 11g
Meat Lover’s Lasagna
  • Serving Size: ⅙ of pan (333g)
  • Calories: 550
  • Fat: 35g
  • Total Carbs: 20g
  • Net Carbs: 15g
  • Protein: 40g
Pesto and Roasted Mushroom Lasagna
  • Serving Size: ⅙ of pan (286g)
  • Calories: 580
  • Fat: 47g
  • Total Carbs: 17g
  • Net Carbs: 11g
  • Protein: 28g
Quiche Lorraine
  • Serving Size: 1 piece (188g)
  • Calories: 500
  • Fat: 43g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 23g
Lamb and Sweet Potato Shephard’s Pie
  • Serving Size: ⅙ of pie (500g)
  • Calories: 540
  • Fat: 32g
  • Total Carbs: 26g
  • Net Carbs: 20g
  • Protein: 38g
Chicken and Black Bean Enchilada Casserole
  • Serving Size: ⅙ of recipe (450g)
  • Calories: 490
  • Fat: 26g
  • Total Carbs: 31g
  • Net Carbs: 19g
  • Protein: 38g
Cauliflower Steak with Roasted Cauliflower Leaves
  • Serving Size: 2 Steaks (163g)
  • Calories: 140
  • Fat: 11g
  • Total Carbs: 11g
  • Net Carbs: 7g
  • Protein: 4g
Cauliflower Popcorn
  • Serving Size: ½ of recipe (109g)
  • Calories: 120
  • Fat: 7g
  • Total Carbs: 9g
  • Net Carbs: 5g
  • Protein: 6g
New Classic Hummus
  • Serving Size: 2 T (32g)
  • Calories: 100
  • Fat: 8g
  • Total Carbs: 4g
  • Net Carbs: 3g
  • Protein: 2gg
Smoky Eggplant Dip
  • Serving Size: 2 T (70g)
  • Calories: 45
  • Fat: 2.5g
  • Total Carbs: 6g
  • Net Carbs: 4g
  • Protein: 1g
Beef Nachos
  • Serving Size: ¼ of recipe (272g)
  • Calories: 340
  • Fat: 26g
  • Total Carbs: 16g
  • Net Carbs: 8g
  • Protein: 15g
Buffalo Cauliflower
  • Serving Size: ¼ of recipe (216g)
  • Calories: 300
  • Fat: 24g
  • Total Carbs: 13g
  • Net Carbs: 8g
  • Protein: 11g
Margherita Pizza
  • Serving Size: ⅓ of pizza (144g)
  • Calories: 190
  • Fat: 12g
  • Total Carbs: 9g
  • Net Carbs: 6g
  • Protein: 13g
Garlicky Double Cauliflower Pizza
  • Serving Size: ⅓ of pizza (151g)
  • Calories: 290
  • Fat: 23g
  • Total Carbs: 13g
  • Net Carbs: 8g
  • Protein: 12g
Pan Roasted Lemon Broccoli Pizza
  • Serving Size: ⅓ of pizza (132g)
  • Calories: 330
  • Fat: 30g
  • Total Carbs: 15g
  • Net Carbs: 8g
  • Protein: 8g
Detox Pizza
  • Serving Size: ⅓ of pizza (113g)
  • Calories: 240
  • Fat: 20g
  • Total Carbs: 15g
  • Net Carbs: 9g
  • Protein: 6g
White Bean and Smashed Rosemary Roasted Cherry Tomato Pizza Notes
  • Serving Size: ⅓ or pizza (106g)
  • Calories: 260
  • Fat: 20g
  • Total Carbs: 17g
  • Net Carbs: 9g
  • Protein: 8g
Tahini Beet Pizza
  • Serving Size: ⅓ of pizza (117g)
  • Calories: 300
  • Fat: 25g
  • Total Carbs: 17g
  • Net Carbs: 11g
  • Protein: 8g
Avocado and Red Salsa Pizza
  • Serving Size: ⅓ of pizza (181g)
  • Calories: 240
  • Fat: 18g
  • Total Carbs: 17g
  • Net Carbs: 9g
  • Protein: 7g
Mexican Street Food Salad Pizza
  • Serving Size: ⅓ of pizza (110g)
  • Calories: 180
  • Fat: 14g
  • Total Carbs: 7g
  • Net Carbs: 5g
  • Protein: 8g
Zoodle Alfredo Pizza
  • Serving Size: ⅓ of pizza (163g)
  • Calories: 240
  • Fat: 18g
  • Total Carbs: 16g
  • Net Carbs: 9g
  • Protein: 8g
Spinach and Artichoke Dip Pizza
  • Serving Size: ⅓ of pizza (111g)
  • Calories: 170
  • Fat: 12g
  • Total Carbs: 7g
  • Net Carbs: 5g
  • Protein: 11g
Stir-Fry-Style Pizza
  • Serving Size: ⅓ of pizza (133g)
  • Calories: 200
  • Fat: 14g
  • Total Carbs: 9g
  • Net Carbs: 6g
  • Protein: 11g
Pepperoni Pizza
  • Serving Size: ⅓ of pizza (116g)
  • Calories: 210
  • Fat: 15g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 12g
Meat Lovers Pizza
  • Serving Size: ⅓ of pizza (87g)
  • Calories: 160
  • Fat: 11g
  • Total Carbs:5g
  • Net Carbs: 3g
  • Protein: 10g
Hawaiian Pizza
  • Serving Size: ⅓ of pizza (127g)
  • Calories: 180
  • Fat: 12g
  • Total Carbs: 9g
  • Net Carbs: 7g
  • Protein: 12g
Tandoori-style Chicken Pizza
  • Serving Size: ⅓ of pizza (412g)
  • Calories: 620
  • Fat: 38g
  • Total Carbs: 25g
  • Net Carbs: 17g
  • Protein: 47g
Antipasto Pizza with Dijon Mayo
  • Serving Size: ⅓ of pizza (110g)
  • Calories: 240
  • Fat: 17g
  • Total Carbs: 5g
  • Net Carbs: 3g
  • Protein: 14g
Fennel, Onion, and Pepper Bolognese Pizza
  • Serving Size: ⅓ of pizza (84g)
  • Calories: 110
  • Fat: 7g
  • Total Carbs: 6g
  • Net Carbs: 4g
  • Protein: 6g
Cheeseburger Pizza
  • Serving Size: ⅓ of pizza (149g)
  • Calories: 290
  • Fat: 20g
  • Total Carbs: 10g
  • Net Carbs: 8g
  • Protein: 20g
Barbecue Pork Pizza
  • Serving Size: ⅓ of pizza (124g)
  • Calories: 200
  • Fat: 10g
  • Total Carbs: 11g
  • Net Carbs: 9g
  • Protein: 16g
Thai-Inspired Pork Pizza
  • Serving Size: ⅓ of pizza (128g)
  • Calories: 170
  • Fat: 9g
  • Total Carbs: 7g
  • Net Carbs: 5g
  • Protein: 16g
Asparagus, Prosciutto, and Parmesan Pizza
  • Serving Size: ⅓ of pizza (138g)
  • Calories: 210
  • Fat: 13g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 15g
Dilly Cream Cheese and Lox Pizza
  • Serving Size: ⅓ of pizza (116g)
  • Calories: 200
  • Fat: 15g
  • Total Carbs: 6g
  • Net Carbs: 4g
  • Protein: 12g
Green Salsa Shrimp Pizza
  • Serving Size: ⅓ of pizza (141g)
  • Calories: 240
  • Fat: 15g
  • Total Carbs: 14g
  • Net Carbs: 7g
  • Protein: 15g
Clam and Bacon Pizza
  • Serving Size: ⅓ of pizza (181g)
  • Calories: 270
  • Fat: 13g
  • Total Carbs: 11g
  • Net Carbs: 9g
  • Protein: 27g
Crab Alfredo Pizza
  • Serving Size: ⅓ of pizza (191g)
  • Calories: 220
  • Fat: 13g
  • Total Carbs: 13g
  • Net Carbs: 7g
  • Protein: 16g
Strawberry Honey Pie
  • Serving Size: ¼ of the pie (94g)
  • Calories: 180
  • Fat: 12g
  • Total Carbs: 12g
  • Net Carbs: 10g
  • Protein: 9g
Caramel Apple Pie
  • Serving Size: ¼ of the pie (286g)
  • Calories: 250
  • Fat: 9g
  • Total Carbs: 39g
  • Net Carbs: 34g
  • Protein: 7g
Chile Chocolate Pie
  • Serving Size: ¼ of the pie (104g)
  • Calories: 280
  • Fat: 19g
  • Total Carbs: 18g
  • Net Carbs: 15g
  • Protein: 10g
Pear and Honey Tartlets
  • Serving Size: 1 piece (77g)
  • Calories: 140
  • Fat: 10g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 5g
Nana’s Chocolate Chip Cookies
  • Serving Size: 1 cookie (28g)
  • Calories: 90
  • Fat: 6g
  • Total Carbs: 8g
  • Net Carbs: 6g
  • Protein: 2g
Coconut Macaroons
  • Serving Size: 1 piece (22g)
  • Calories: 50
  • Fat: 3g
  • Total Carbs: 7g
  • Net Carbs: 6g
  • Protein: 1g