Cauliflower Pizza Crust

GF VG LC

Love pizza, but want to keep it healthy? Make this low-carb cauliflower pizza crust. Only 6 ingredients and so easy!

Cauliflower has blown up in recent years. No more soggy steamed cauliflower… now there’s cauliflower rice, cauliflower tortillas and cauliflower pizza crust.

You name it, cauliflower can do it!

That said, cauliflower pizza crust is arguably the most fun way to eat cauliflower! It’s obviously not the same texture or flavor as a traditional doughy pizza crust, but it’s so delicious! It’s crunchy around the edges, has a hint of roasted cauliflower flavor and tastes just like pizza.

Cauliflower pizza on parchment paper and a wood pizza paddle.

Cauliflower Pizza Crust Ingredients

There are two parts to this recipe – the crust and the toppings!

Baked cauliflower pizza crust on parchment paper.

Here’s what you need for the cauliflower pizza crust:

Some topping ideas:

  • pizza sauce
  • shredded mozzarella cheese
  • fresh basil
  • crushed red pepper
Cauliflower pizza cut into slices.

Notes & Substitutions

Riced Cauliflower – The star of the show is riced cauliflower. If you’re new to the cauliflower rice world, don’t be intimidated! Simply place cauliflower florets in your food processor and pulse until the cauliflower is broken up into rice-sized pieces. If you don’t have a food processor you can use a blender or cheese grater to manually make rice. You can also buy pre-riced cauliflower, but make sure it’s fresh and not frozen as frozen has excess moisture that won’t work well with the crust.

Dairy-free – You can either use dairy-free mozzarella cheese or try omitting the cheese. I personally prefer this with cheese, but others have tested the recipe without cheese and it turned out just fine.

Vegan – If you want to skip the egg in the crust, you could try a vegan egg replacer or a flaxseed egg. I haven’t tried either, but it should work!

Toppings – 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. 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.

Cauliflower pizza cut into slices.

How to Make Cauliflower Pizza Crust

Make cauliflower rice – Remove the stems and leaves from your cauliflower and chop florets into chunks. Add to a food processor or blender and pulse until the texture is similar to rice. If you don’t have a food processor or blender, you can grate the cauliflower with a cheese grater or chop it or buy pre-riced cauliflower.

Cauliflower cooking in a pan.

Sauté cauliflower rice – In a nonstick skillet over medium heat, cook the riced cauliflower until translucent – about 6-8 minutes. This step is key and really helps to dry out the cauliflower.

Cauliflower, spices, and egg and cheese in a mixing bowl.

Combine crust ingredients – In a large bowl, combine the cooked cauliflower with the garlic clove, shredded cheese, egg, dried basil and dried oregano. The cheese may melt a bit during this process, but that’s okay.

Cauliflower pizza crust mixture in a bowl.

Make crust – Line a baking sheet or pizza stone with parchment paper and grease with olive oil. Spread the dough out evenly on the baking sheet and form into a circle. You’ll want it to be about 1/4 inch thick.

Cauliflower pizza crust before being baked.

Bake crust – Bake at 400ºF for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.

Add toppings – Remove the crust from the oven and set the oven temperature to broil. Top the crust with pizza sauce, cheese and any other toppings you’d like.

Baked cauliflower pizza crust on parchment paper.

Broil – Broil the pizza for 5 minutes or until the toppings are hot and the cheese has melted. Allow the pizza to cool for 2-3 minutes before cutting and serving.

Cauliflower pizza on parchment paper and a wood pizza paddle.

Can Pizza Be Healthy?

YES! 100%. If you cut this crust into 8 slices, each piece of crust (without toppings) has only 75 calories, 5 carbs and 5 grams of protein! There’s no need to feel guilty about eating a few slices… several times a week. Enjoy!

More Healthy Pizza Recipes

Want More Cauliflower Recipes?

Cauliflower Pizza Crust

5 from 67 votes
Love pizza, but want to keep it healthy? Make this low-carb cauliflower pizza crust. Only 6 ingredients and so easy!
Close up photo of cheese cauliflower crust pizza.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 4

Ingredients

  • Crust
  • 2 cups riced cauliflower, about ½ head
  • 1 clove garlic, minced
  • 1 cup part-skim shredded mozzarella cheese
  • 1 egg, beaten
  • 1 teaspoon dried basil
  • 1 teaspoon dried oregano
  • Olive oil spray or 1 teaspoon olive oil, for greasing
  • Toppings
  • cup pizza sauce
  • 1 cup part-skim shredded mozzarella cheese
  • Fresh basil
  • Crushed red pepper

Instructions
 

  • Preheat oven: Preheat oven to 400° F.
  • Prep a baking sheet or pizza stone: Line a baking sheet or pizza stone with parchment. Grease the parchment with olive oil spray or rub on regular olive oil. 
  • Prep cauliflower: If using whole cauliflower, remove the stems and leaves from the cauliflower and chop the florets into chunks. Add to a food processor or blender and pulse just until the texture is similar to rice. If you don’t have a food processor or high powered blender, you can grate the cauliflower with a cheese grater or chop it. Another (much faster option) is to buy riced cauliflower. 
  • Cook cauliflower rice: 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.)
  • Mix cauliflower dough: In a bowl combine the cooked cauliflower with garlic, mozzarella cheese, egg, basil and oregano. The cheese will melt a bit and this is okay. 
  • Spread dough to make the crust: Spread dough out evenly on your parchment lined baking sheet and form into a circle. You’ll want it to be about 1/4 to 1/3 of an inch thick. The pizza should be about 9-10 inches in diameter.
  • Bake: Bake for 25-30 minutes or until the crust is golden, crispy on the edges and cooked through the middle.
  • Remove the crust from the oven and set oven to broil.
  • Add toppings: Top with pizza sauce and cheese. You can also add additional toppings, but be careful not to add too many heavy toppings as you don’t want to weigh down the crust.
  • Broil: 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. Serve with fresh basil and crushed red pepper.

Video

Nutrition

Serving: 1/4 of crust Calories: 149kcal Carbohydrates: 9g Protein: 9g Fat: 6g Saturated Fat: 3g Cholesterol: 62mg Sodium: 267mg Fiber: 5g Sugar: 2g
Course: Dinner
Cuisine: Italian
Keyword: cauliflower pizza crust

DID YOU MAKE THIS RECIPE?

Please leave a comment and star rating on this post and share on social media using the hashtag #eatingbirdfood. I love seeing your recipe shares!

Photos by Ashley McLaughlin.

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Recipe Rating




    243 comments
    1. Heather
      May 30, 2021 AT 5:59 pm

      5 stars
      This sure smelled good! And tasted even better…

      1. Brittany Mullins
        June 1, 2021 AT 1:59 am

        So glad you enjoyed this recipe, Heather!! Thanks for making it and for the review. I so appreciate it!

    2. Dorice
      May 7, 2021 AT 6:36 pm

      5 stars
      Used frozen cauliflower rice, doubled the batch…turned out great!!

      1. Brittany Mullins
        May 10, 2021 AT 11:07 am

        Yay! I’m so glad you enjoyed this recipe, Dorice! Thanks for the review. I really appreciate it!

    3. Vanesa
      April 10, 2021 AT 2:12 pm

      5 stars
      Really enjoyed making this it turned out perfect and I know it was good because hubby went back for more…thank you 😍

      1. Brittany Mullins
        April 12, 2021 AT 11:19 am

        Yay! So glad you both loved this recipe, Vanesa. Thanks for coming back to leave a review. I really appreciate it.

    4. Corrie
      April 2, 2021 AT 5:16 pm

      5 stars
      I love this recipe. I used nutritional yeast instead of mozzeralla to keep it dairy free-still amazing! Thank you so much for the recipe and the easy to follow directions.

      1. Brittany Mullins
        April 3, 2021 AT 11:49 pm

        Oh yay!! So glad it turned out without the cheese in the crust. Thanks for making it and for the review, Corrie. I so appreciate it!

    5. Alma
      April 2, 2021 AT 4:07 pm

      Just made this on lunch today and it was great. It was a bit oily because I added a little bit cheddar but I will not next time to see the difference. I am ecstatic because my toddler who doesn’t eat veggies and seem to feel it when I hide it in some dishes ate this. So Thank you for the recipe!

      1. Brittany Mullins
        April 3, 2021 AT 11:50 pm

        Oh yay!! So glad this was a hit. Thanks for making it and for coming back to leave a comment. I so appreciate it!

Parchment paper lined with protein balls.

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