Make pizza healthy with this low-carb cauliflower pizza crust recipe. Only 6 ingredients and so easy! 

I was planning to share a quinoa, kale and tofu skillet recipe this morning, however plans changed after I had one bite of the pizza I made last night for dinner.

Cauliflower crust pizza on a pizza stone with red sauce and vegetables on top.

Don’t get me wrong, the kale and tofu dish is great (I’ll still post the recipe sometime this week). However, this pizza isn’t your average pie and judging from the response I got when I posted an Instragram photo on Facebook last night, the recipe needed to be shared right away. The thing that makes this pizza so unique is that the crust is made out of cauliflower — yes, the vegetable!

Cauliflower crust pizza on a pizza stone with red sauce and vegetables on top. One quarter of the pizza is cut away.

I honestly can’t remember when or where I first saw the idea for cauliflower pizza crust (probably Pinterest), but I know that it has been done many times before. I was a little skeptical about using cauliflower to make a pizza crust, but trust me when I say that it’s pretty amazing. You can taste the cauliflower flavor (which I like) but it still tastes just like pizza — cheesy and delicious. The edges of the crust even get a little crunchy like regular pizza does.

Cauliflower crust pizza on a pizza stone with red sauce and vegetables on top. Three pieces of pizza removed from the image.

So yes, pizza CAN BE healthy! If you cut this crust into 8 slices, each piece of crust (without toppings) has only 50 calories, 2 carbs and 5 grams of protein! There’s no need to feel guilty about eating a few slices, several times a week. 🙂

You can top the pizza with whatever you like, just make sure the toppings are already cooked since you’ll only be broiling the pizza for a few minutes. I like using homemade pizza sauce, sautéed onions and peppers, basil and an extra sprinkle of shredded mozzarella. The crust already has cheese so you don’t need much on top. Also keep in mind that the cauliflower pizza crust is less firm than most regular dough-based crusts so you don’t want to weigh it down with a ton of ingredients. Keep is simple.

One slice of cauliflower crust pizza with red sauce and vegetables on top. Pizza is on a white plate with a silver fork next to it.

If you make this cauliflower pizza crust recipe be sure to leave a comment and star rating below letting me know how it turns out. Your feedback is so helpful!
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Cauliflower Pizza Crust


  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Total Time: 50 minutes
  • Yield: 2-4

Description

Make pizza healthy with this low-carb cauliflower pizza crust. You only need 6 ingredients!


Ingredients

  • 1/2 head cauliflower (about 2 cups riced)
  • 1 clove garlic, minced
  • 1 cup part-skim shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon basil
  • 1 teaspoon oregano

Instructions

  1. Pre-heat oven to 400° F.
  2. Prep a cookie sheet or pizza stone by grease it with oil. You can grease the cookie sheet or use greased aluminum foil. It will stick if you don’t grease it properly!! (I used a Pampered Chef baking stone, and made sure to spray it before putting on the crust.
  3. Remove the stems and leaves from your cauliflower and chop the florets into chunks. Add to a food processor (I used my Vitamix) and pulse just until the texture is similar to rice. If you don’t have a food processor or Vitamix, you can grate the cauliflower with a cheese grater or chop it.
  4. Sauté cauliflower “rice” in a non-stick skillet over medium heat and cook until translucent, approximately 6-8 minutes. (You can use the microwave for this as well. Just place cauliflower in an uncovered microwave-safe bowl and cook for 8 minutes.)
  5. In a bowl combine the cooked cauliflower with all remaining ingredients.
  6. Spread dough out evenly over foil (or stone) – about 1/4 to 1/3 of an inch thick. The pizza should be about 9-10 inches in diameter.
  7. Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  8. Remove the crust from the oven.
  9. Top with pizza sauce and toppings. Be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
  10. Broil the pizza for 5 minutes, or until the toppings are hot and the cheese is melted. Allow the pizza to cool for 2-3 minutes then cut and serve immediately.
  • Category: Dinner
  • Method: Oven
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/4 of dough
  • Calories: 118
  • Sugar: 2g
  • Fat: 7g
  • Carbohydrates: 5g
  • Fiber: 2g
  • Protein: 10g

Keywords: pizza, cauliflower crust, cauliflower crust pizza, healthy pizza, gluten free pizza, gluten free, low carb, low carb pizza

 

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    209 comments
    1. Lydia Coathup
      October 8, 2020 AT 2:31 pm

      Dear Brittany..
      Hello from Kingwood,Texas. I have been a subscriber for just about a month and just made this delicious and easy pizza crust recipe ❤️With our 6th grade daughter who has special needs and is on fall break ,we decided to have pizza for lunch ( she is not picky except that she just loves her turkey pepperoni and cheese to eat off her crust no matter what kind of crust it is..
      I found you through Dani spies and also drink your acv detox drink every day too..
      Just made this for our lunch and for my husband who works from home ( due to COVID and essential worker )..
      I finally had the guts to use our pizza stone we got for a wedding present 14 years ago ..
      I did follow every step and sprayed baking spray on the stone but the crust still stuck ..
      Did I do anything wrong ?
      Hugs and I also told my niece who just became vegan to subscribe to your site too 🙏
      Hugs

      1. Brittany Mullins
        October 9, 2020 AT 1:32 am

        Hey Lydia – So sorry to hear that the crust stuck. What spray did you use? It seems like the pizza stone wasn’t greased properly, which is why you probably had issues.

        1. Lydia Coathup
          October 9, 2020 AT 12:02 pm

          Hi Brittany.,
          I used a butter flavored baking spray on my baking stone ..
          Should I use something else?
          Hugs

          1. Brittany Mullins
            October 9, 2020 AT 2:43 pm

            That should have worked just fine! Maybe it just needed more of the spray on the baking stone. You didn’t change anything about the crust did you?

            1. Lydia Coathup
              October 9, 2020 AT 8:25 pm

              No ma’am I didn’t .. followed it 100%.

              1. Brittany Mullins
                October 10, 2020 AT 7:30 pm

                Mmm, it must just not have been enough spray for it to not stick.

    2. Sarah E
      March 19, 2020 AT 12:48 am

      This recipe was amazing!! I ‘ve been wanting to try and make cauliflower pizza crust for the longest time and with being at home more often, I finally decided to try it out. Topped with kale, tomatoes, mushrooms & tomato sauce — no need for extra cheese! Delicious & I can’t wait to try more of your recipes.

      1. Brittany Mullins
        March 19, 2020 AT 2:33 pm

        Ahh that makes me so happy to hear, Sarah!! I’m so glad you finally got the chance to try this recipe. Thanks for coming back to leave a comment and star rating. I really appreciate it. <3

    3. Ruth Ambrozaitis
      November 24, 2019 AT 4:38 pm

      The cauliflower crust was so mushy. Very disappointing. Next time I would drain the riced cauliflower. Flavor was good, but texture was awful.

      1. Brittany Mullins
        December 2, 2019 AT 4:08 pm

        Hey Ruth – I am so sorry to hear that this crust didn’t turn out for you. 🙁 Did you use frozen cauliflower rice or an actual head of cauliflower? And did you change anything about the recipe?

    4. scott
      February 1, 2019 AT 3:14 pm

      Shouldn’t you strain all the liquid out of the cauliflower before adding the other ingredients?

      1. Brittany Mullins
        February 1, 2019 AT 3:24 pm

        You can totally do that if you’d like, but I haven’t found it necessary with this recipe.

    5. Jeanne
      October 9, 2018 AT 6:18 pm

      one thing we have missed while doing a low-carb life style has been pizza! Made this recipe tonight – didn’t expect much but wow!!! What a wonderful surprise! Both my husband and I agreed it was delicious and we’ll make it again soon! I don’t have a food processor so just chopped fine with a knife and it worked just fine. Topped with just peppers and onions and cheese. Delicious!!!!!!!

    6. Laurie
      June 8, 2018 AT 6:21 pm

      We love this cauliflower crust recipe!! My husband and I make this at least a couple times a month. You can even buy the riced cauliflower in the freezer section of the grocery store making this a much quicker recipe on a weeknight. We’ve tried numerous different topping ideas and haven’t been unsatisfied with any. Great with Pesto topping too! I can’t help but share the recipe with family and friends.

    7. Edi [www.suncakemom.com]
      March 14, 2018 AT 4:45 am

      I’m so reluctant to swap gluten filled crust to cauliflower. I did once and it wasn’t a disaster but wasn’t anything that I’d be proud of either. But your one looks so delicious I may give it a try again.

    8. Carol
      August 2, 2016 AT 8:59 pm

      I tried to make it , and it was a fail! The middle of the pie was really soggy and soft , couldn’t life he pizza up & I used greased aluminum foils .. Any tips for next time ? 🙁

    9. Jean Husson
      May 19, 2016 AT 7:58 pm

      This is unbelievably good. I did add a half teaspoon of cumin to the cauliflower mixture. Topped with a pretty decent heirloom tomato and sauteed mushrooms and onions. Can’t wait until August when the great tomatoes are in. BTW, Trader Joe’s is now selling riced cauliflower so you can cheat and put this together in record time. Thanks so much for the recipe.

    10. TJ
      March 24, 2016 AT 4:17 pm

      I was so happy to find your cauliflower pizza crust recipe. There are others out there but the use of goat cheese was the clincher. I did a little Test Kitchen experiment with the crust. I made one according to your recipe and as I was squeezing the water out of the cauliflower- with all my might!- it occurred to me that roasting the cauliflower rice would add nice toasty flavor and eliminate extra liquid. So with my second cauliflower I followed your recipe except for how to prep the cauliflower “rice” – instead of boiling I spread it on a baking sheet and baked it for about 20min or so at 375 to roast the cauliflower. When it came out of the oven it was nice and dry and smelled delicious. I let it cool. I didn’t squeeze the baked cauliflower before I added egg and goat cheese, salt and herbs and popped it back in the oven. It didn’t need to cook as long as the boiled cauliflower version. I cooked it about 12-15 min. instead of 20mins.

      The verdict, according to hubs, is that the roasted crust tasted more like cauliflower which was both a good thing and bad. He felt the boiled cauliflower crust held up better and though it needed more salt, it wasn’t obvious that it was cauliflower.

      I’d love to hear what you think. We eat roasted whole cauliflower frequently- so I like the roasted cauliflower crust as much as the other. I would suggest squeezing the cauliflower after roasting it. The crust didn’t hold up as well as the one when I followed your recipe.

      Great site! Thanks

    11. Selena
      October 26, 2015 AT 8:39 pm

      Made it for the first time and loved it!

      1. Brittany Mullins
        October 26, 2015 AT 9:40 pm

        Yay! So glad that you enjoyed it, Selena.

    12. Jim
      May 2, 2015 AT 7:27 pm

      Thanks for a great recipe! I made this for dinner tonight and my wife and I both loved it. While you can tell that the crust is not bread related you can’t tell that it’s cauliflower. I stuck to the recipe and topped it with pepperoni, black olives and mozzarella. It was delicious! If people think that it will be as filling as regular pizza they will be disappointed, so they should make a nice green salad to go with it. Great meal, thanks again!

    13. Krista
      February 21, 2015 AT 8:53 pm

      So you put the cauliflower in the vitamix *without* adding water?? If that’s the case, I didn’t realize the vitamix acted as a food processor in that way and I may need to get one. 🙂

      1. Brittany Mullins
        February 21, 2015 AT 9:36 pm

        Oh yeah, you can chopped veggies in it too. The Vitamix does it all. 🙂

    14. Alison H
      February 19, 2015 AT 3:27 pm

      If you wring out the cooked cauli”flour” in a clean dish towel or cheese cloth, it helps hold it together better and then ti doesn’t seem to fall apart. You have to make a little more since when you squeeze the water out of it, it ends up being HALF of what you started with but it was so freakin good! I used the crust to make a quiche… and i added 1/4 cup of grated parmesan cheese to the crust which helped hold it together and rid the crust of the cauliflower taste…

    15. 1111
      November 30, 2014 AT 5:46 pm

      Is this pizza bird food?

    16. Lindsey
      September 19, 2014 AT 8:37 pm

      I followed the recipe exactly- it turned out mushy and tasting of cauliflower. Had to eat it with a fork. I’m not sure how to assign stars, but I would give it 1 of 5. Will not make again

    17. Hannah
      September 2, 2014 AT 9:00 am

      This looks amazing!! I definitely need to take some pointers from here.. never thought to use a food processor I sat grating mine.. like a fool!!
      I’ve written a blog post on my version of a cauliflower pizza, it’s no where near to this standard but I’m still learning, it’d be great if anybody wanted to check it out 🙂
      http://thatthoughtfulgirl.blogspot.co.uk/2014/09/pizza-with-twist.html

    18. donnamf
      August 22, 2014 AT 8:00 am

      Sorry but what do you mean by BROIL? do you mean boil or bake?

      1. Brittany Mullins
        August 22, 2014 AT 11:30 am

        Broiling just means baking at a high temperature. Most ovens have a BROIL setting. If yours doesn’t, here’s a little guide — the presets for broil are usually a low of 400 degrees, medium of 450 degrees and a high 500 degrees.

    19. Mababes
      July 22, 2014 AT 2:04 pm

      I have used grated zucchini, drained well, patted dry, mixed with egg to stabilize it. That is also delicious. I can’t wait to try the cauliflower now. My mouth can well imagine its goodness, though!!! Thank you for the recipe.

    20. Michala
      July 12, 2014 AT 1:52 pm

      tried this tonight, i didn’t have mozzarella so i used cheddar which still only came to 70 calories a slice. i burnt it around the edges and it was still softish in the middle but i think thats mainly down to my oven. so easy and so delicious!

    21. tanyanassertanya1234
      June 16, 2014 AT 11:50 am

      gr8 thankx alot

    22. karen
      May 29, 2014 AT 11:13 pm

      This pizza is absolutely delicious! I made it just now. It took less than a hour total time. I chopped up the veggies and got my sauce ready while the crust cooked. I used mushrooms, tomatoe, spinach, and ground turkey sausage. I mixed in a bruschetta with my favorite spaghetti sauce. Oh my goodness who would have thought we could eat such a healthy pizza! This is definitely making it into my weekly dinner rotation!

    23. Beeah Robinson
      May 29, 2014 AT 1:52 am

      Love, love this recipe a winner…I’m not much of a cook and was able to ace this recipe. Thank you for keeping it simple. Taste too good to actually be healthy 😀 I used all organic non-GMO food to make it and it was beyond good…5 Stars. You save me calories and money. Now I have no need to buy Whole food Market Pizzas

    24. Julie Storey
      May 25, 2014 AT 11:57 pm

      My husband would like the recipe for Penne Rosa from Noodles & Co. It comes with parmesan crusted chicken as well as an add-on. His new favorite! 🙂

      Looking forward to trying your pizza.

    25. Tekesha
      May 16, 2014 AT 10:21 pm

      Question: So the cheese in incorporated into the cauliflower crust…. and doesn’t stick to the foil? I’m just making sure before I try this recipe 🙂 Please let me know. Thank you so much for posting!

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