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Low carb, low calorie and gluten free cauliflower crust pizza that can take on any of your favourite toppings. Foolproof & delicious low carb meal recipe.

cheese-pizza-cauliflower-pizza-crust-recipe

Cauliflower crust pizza has gained a huge popularity in the past few years among low carb dieters and mainly fitness enthusiasts. Because you are indulging with pizza, America’s favourite comfort food, and not wrecking your nutrition numbers. I held off making cauliflower pizza because I simply was confused by various cooking methods and knew it would take me some time to come up with a foolproof recipe. And I was right, it took me 3 pizzas and 2 days (on and off) and here we are.

This cauliflower crust pizza is foolproof. It’s not mushy and you can really hold it by a slice. And it is delicious! I won’t lie, the crust doesn’t taste like dough crust (duh!) but is super tasty plus the toppings on top => to die for.

slice-cheese-pizza-cauliflower-pizza-crust-recipe

Because I made all these pizza at various times, you will see different pans and crusts. The Mediterranean one was delicious but mushy. Not anymore though since I perfected the dreaded cauliflower crust. I have to give credit to Closet Cooking and Recipe Girl for guiding me in the right direction.

So, let’s make our low carb cauliflower pizza, shall we?!

mediterranean-pizza-cauliflower-pizza-crust-recipe

Firs, you need one large head of cauliflower, 7″ – 8″ in diameter. Cauliflower naturally contains a lot of water and after you remove the outer leaves and separate into florets, you are not left with much. Rinse it under cold water and do not dry. I would also recommend making 2 pizza crusts at a time since cauliflower cooks down a lot and doesn’t make a huge pizza. Unless you are cooking only for yourself.

cut-caulifower-cauliflower-pizza-crust-recipe

Place cauliflower florets in a food processor (I own KitchenAid) and process until “rice” texture. Some coarse chunks are fine. You will be baking and then squeezing the cauliflower, so really chunks do not matter.

riced-cauliflower-pizza-crust-recipe

I avoid cooking in the microwave for health reasons. Instead I roasted cauliflower in the oven for 15 minutes. You could also microwave it for 8 minutes. Then transfer cooked cauliflower to a bowl lined with cheesecloth. You can also use a linen tea towel like this one. I used it to make the Cauliflower Breadsticks and it worked!

You can find cheesecloth in most well-stocked supermarkets or on Amazon for very reasonable price. Just ask the clerk at the store. Cut the desired size piece each time and it will last you a while. Probably around 10 pizza crusts.

cheesecloth-bowl-cauliflower-pizza-crust-recipe

Holding by the four corners of cheesecloth with one hand, squeeze out the liquid as much as you can with other hand. Squeeze really well, quite a few times. Count it as an arm workout for the day. The cauliflower should be pretty dry. I squeezed and then moved the cauliflower around a bit, and squeezed again.

squeeze-water-cauliflower-pizza-crust-recipe

You should be left with a cauliflower mash. Transfer it to a bowl with remaining ingredients and mix.

squeezed-water-cauliflower-pizza-crust-recipe

Using your hands, flatten the cauliflower mixture on a lined with parchment paper pizza baking pan. Note, more likely your crust will not cover as much of a pan as shown in the picture below. Firstly, it depends on your pizza pan size and secondly I took this photo while still experimenting. This is raw cauliflower mash which is larger in volume than cooked cauliflower, and is’s a big NO in a cauliflower crust making. So, don’t worry if your pizza looks smaller in diameter.

flattened-pizza-cauliflower-pizza-crust-recipe

Then bake for 15 – 20 mins and your low carb pizza crust is ready.

baked-crust-cauliflower-pizza-crust-recipe

Now the fun part begins – toppings. I made 3 kinds: Mediterranean, Chicken & Pepper and Cheese.

This is the Mediterranean pizza: tomato sauce, bell pepper, tomato, olives, red onion, feta cheese and parsley. side-mediterranean-pizza-cauliflower-pizza-crust-recipe

And this is Chicken & Pepper pizza: tomato sauce, sliced grilled chicken breast, olives, red onion and cheese.

chicken-pizza-cauliflower-pizza-crust-recipe

Honestly, my favourite was cheese pizza. I was quite surprised with myself but I loved the combination of cauliflower + cheese. Probably because I’m a huge fan of Roasted Garlic & Parmesan Cauliflower.

So, if you have been waiting to jump on the cauliflower crust pizza bandwagon, here is your chance. I think I took out all the guessing for you. Make it and let me know how your cauliflower pizza turns out. Also what pizza toppings have you used?! I would love to hear your ideas!

Cauliflower Pizza Crust Recipe

Cauliflower Pizza Crust Recipe

Ingredients

  • 1 head cauliflower 7 - 8" wide
  • 1 egg, large
  • 1/2 cup Parmesan or Mozzarella cheese, grated/shredded & not packed
  • 1 tsp Italian (or rosemary, basil, parsley) herb seasoning
  • 1/8 tsp salt
  • 1/4 tsp freshly ground black pepper

Directions

  1. Preheat oven to 375 degrees F and line round pizza baking sheet with parchment paper.
  2. Rinse cauliflower, remove the outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until "rice" texture. Some coarse chunks are fine.
  3. Place on a prepared baking sheet and bake for 15 mins.
  4. Remove cooked cauliflower from the oven and transfer to a bowl lined with a double/triple layered cheesecloth.
  5. Then squeeze the liquid out of the ball, cauliflower inside the cheesecloth, as hard as you can. Be patient and do this a few times until barely any liquid comes out. Muscle work.:)
  6. Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg, cheese, herb seasoning, salt, black pepper and mix to combine. Transfer cauliflower mixture onto the same baking sheet you used to roast the florets (I used the same parchment paper but you can swap it for a new one if it gets too soggy), and flatten with your hands until thin pizza crust forms.
  7. Bake for 15 - 20 minutes and remove from the oven.
  8. Top with your favourite toppings and bake again until cheese on top turns golden brown. Slice and enjoy.
  9. Storage Instructions: Refrigerate covered for up to 2 days. You can also freeze the crust tightly wrapped in plastic, for 1 month.
http://ifoodreal.com/cauliflower-pizza-crust-recipe/

Nutritional Info (crust only, no toppings)

Servings Per Recipe: 8

Amount Per Serving = 1 slice:
Calories: 63.7
Total Fat: 2.7 g
Cholesterol: 28.2 mg
Sodium: 191.6 mg
Total Carbs: 5.7 g
Dietary Fiber: 2.6 g
Protein: 5.5 g
WW Points+: 2

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103 Responses to “Cauliflower Pizza Crust Recipe”

  1. Jenn

    That looks really good! Thanks for taking the guess work out of the crust- it looks really easy to do. I’ve been craving pizza so I’m making this this week!

    Reply
  2. Anna@eatwithtaste.com

    That looks so delicious, especially the Mediterranean pizza! The pictures are so nice that for a moment I feel like those pizzas are right here in front of me…but then I just wish:)

    Reply
    • Olena

      I don’t own a pizza stone but I assume yes since pizza didn’t stick to the parchment paper. I didn’t spray it either. If you are wondering if it will stick to the stone or not. If you are wondering if you can cook it on a pizza stone then I don’t see a problem. Cooking time might be different though.

      Reply
  3. Jessica

    Do you think you make the crust and stick it in the freezer for later use? Just thought that would be more convenient for a night when you just want to slap a pizza together and call it good :). Looking forward to trying this recipe in the near future!

    Reply
  4. Amber

    Happened upon your page here… and I’m totally bookmarking you now! thanks for the info. As a mother of four – anything that I can do to trick my kids into eating veggies will work for me!

    Reply
    • Olena

      Hi Amber. I seriously want to jump through my TV screen, grab all Olympic medals and hang them on your neck. 4 kids?! OMG. You might want to make 3 of these pizzas at a time.:) Glad you found me.:) Enjoy!

      Reply
  5. Loula

    You are awesome- I am eating this stroke of genius as I type (leaving its’ juicy residue all over the screen). You had me at ..”room for more wine”.
    Thanks for doing all the leg work .. That’s exactly what I look for when I’m trying to find something to feed the child when it’s already an hour past her bedtime. Trialed, failed and successful end result. Said child helped with this and has demolished half the pizza.
    Wish I knew how to stick up a photo of it. It was piled 3 storeys high; home-made roasted garlic tomato paste, tri colour cherry tomatoes, bacon, red pepper, portobello mushroom, fetta, sprinkle of cheddar, fresh basil and oregano. And I could hold a slice with one hand- no breakage. I did add a smidge of chickpea flour to the dough mix – barely a 1/3 cup- to one large cauli. Made enough for 3 ppl. (Or 2, with some for the late night fridge-raid).
    Now..
    Let the wine continue

    Reply
    • Olena

      Haha. Had a good laugh. You can share a photo on Instagram if you have an account. Just tag me @ifoodreal or #ifoodreal and I’ll see it.:) Glad it worked and you enjoyed it.:)

      Reply
  6. Paula

    Was not impressed…used a pizza stone (maybe I didn’t cook long enough) but I couldn’t pick it up like a real pizza…it broke apart…I used a fork to eat it…

    Reply
    • Olena

      Probably didn’t squeeze the liquid out well enough. It’s important to use cheesecloth and really make the cooked cauliflower dry. I don’t think pizza stone would be a problem.

      Reply
  7. Tania Thompson

    2 things: AMAZING and THANK YOU!!!! So, so, so good. Followed directions 100% and really spent a lot of time squeezing the liquid out. Turned out perfect and delicious. What I did was turn the crust upside down so both sides got crispy. Husband LOVED it – this will be our go-to recipe for pizza crust now. Takes no longer than regular crust from scratch and yes sooooo much healthier! Thx.

    Reply
    • Olena

      Oh, good idea to bake the crust on both sides. Yes, squeezing the liquid well enough is key. I think it’s one of main reasons why cauliflower crust pizza recipe fails for some folks. I literally spent about 5 minutes on and off meticulously squeezing out the liquid. Glad you liked it.:)

      Reply
  8. Tammy

    Love your recipe and it was pretty easy to prepare didn’t even taste like cauliflower which is a plus since my husband doesn’t like cauliflower. The only two problems I had one was I used the cheese cloth and ended up putting a hole in it from squeezing it too hard curious if just a hand towel would work better. And the other issue I had was it being just a little bit juicey in the middle and you couldn’t hold it like a pizza not sure what went wrong but it was tastey and very filling! Thanks again for a good recipe!

    Reply
    • Olena

      I had my cheesecloth double layered. At some point I heard it about to reap but it didn’t. Maybe next time try to fold it three or more times. I will try hand towel next time out of curiosity. But I guess it depends on a hand towel material as well.
      As for the juicy middle part…Hmmm. Maybe try to make it thinner in the middle and also the longer pizza cools off, the sturdier it becomes. You know what I mean.:) Glad you liked the recipe.:)

      Reply
  9. Stephanie

    So glad I found your site and this recipe! Going to try it tonight for a small dinner party!!! Thank you!

    Reply
    • Olena

      Well, I haven’t tried that but I don’t see a reason why not. I probably would try to replace egg with flax or chia egg replacer, almond flour, chickpea flour or cornmeal.

      Reply
  10. Laura

    Does the 2 points for WW only account for the crust? Just trying to figure out if I need to add points for toppings, thanks !

    Reply
  11. Lisa

    Yes I tried this the other night with a different recipe that DIDNT tell me to ring it out with cheese cloth, I figured I maybe should but didnt have any and put faith in the recipe, it failed miserably :( I save the crumbled up roasted cauliflower. Do you think I could ring that out and try again or better just to start fresh. Its already been cooked for a while and has all the other ingredients in it lol maybe I can use it for something else and start fresh for cauliflower pizza because I was so excited for this pizza!!!!! :(

    Reply
    • Olena

      Oh my. What a mess.:( Yes you could save that crumbled cauliflower by squeezing the liquid out and adding egg and cheese again. You need a binder all over again. I don’t know if you want to do that or just start fresh. Cauliflower is very cheap now. I’m sure fresh would taste better. Good luck! I’m making more of similar recipe tomorrow trying to squeeze with kitchen towel or…

      Reply
  12. Aleyna

    Do you put half a cup of cheese into the ingredient mixture or is that how much you put on the top? And how thin should you pat out the crust? I’m afraid I made mine too thick. The bottom edge is crisp but the rest isn’t :(

    Reply
    • Olena

      Yes, 1/2 cup cheese into the crust. On top you put any extra toppings which I didn’t include in the recipe. Approximately 1/4″ thick. Cooling helps to bind it. Did you cool it at all?

      Reply
  13. Morgan

    I made this tonight for dinner. Wow!!! It was delicious and my hubby loved it. He is a pizza lover and he just kept saying, “this is legit!” Thank you for sharing this recipe! We will definitely be making it again in the very near future :-)

    Reply
  14. Lisa

    I just want to say this is awesome ! It totally worked for me. It did’t fall apart or anything. I added alittle garlic salt with parsley to my crust and it was awesome. My boys 4 and almost 2 are super picky and they even liked it. Thanks !

    Reply
  15. Deborah

    This was DELICIOUS!!!! I made it with canalized onions, red peppers, blue cheese with a 3 cheese (pecorino, pepper jack, manchego) for melting. It was plenty large enough with a bowl of soup for my husband and I for dinner. Next time when I put it back in the oven to melt the cheese I will try to slide it off onto my pizza stone to see if that makes it a little crispier. Love the alternative to flour. Thanks!!!!

    Reply
  16. Marissa

    Couldn’t wait for today to finally come! Friday night ritual of pizza/movie night with my daughter and I am low carbing it! Came out great, and I didn’t have any eggs!! Had to Google substitute… it was still firm enough to hold like a regular slice, but I imagine using a real egg will make it even better! Followed recipe to a T (minus egg)… Thank you for doing all the hard work for us finding the right combinations! Used mozz and turkey pepperoni for toppings :)

    Reply
  17. Diana

    You are my favorite person on the internet!! I made your recipe and the pizza was AMAZING! Thank you!!!!

    Reply
  18. Jenny

    THANK YOU, THANK YOU, THANK YOU. I made this for the first time tonight. I made two pizzas at one time like you suggested. I am in shock. I was expecting it to be ok, possibly a disaster. I took time to make sure water out of cauliflower as much as I could. My husband and 8 year old loved this. I mean, we could hold it in our hands like a regular pizza. If I had not made it, I would have thought it was a crust and not made from CAULIFLOWER. I feel incredibly lucky to have found your recipe. THANK YOU.

    Reply
  19. jenny

    Omg! I am soooo sad I went against my gut feeling and only made one pizza crust! My sister loved it and we’re both converted now! No going back. The only thing I’m gonna change is flipping and cooking again. AMAZING!!!!!!!!!!!

    Reply
  20. Nora

    Hi, love the idea, love the directions – trying it for the first time tonight. Any suggestions for easier ways to squeeze the water out of the cauli. without burning your hands? Can you let it cool? I dont know about anyone else but it was really hot when I was trying to squeeze all the water out of the cooked cauliflower. Thanks

    Reply
  21. Tanya

    It was pretty good. I warmed up some tomato sauce for dip. I reduced it because it was pretty runny. I’d totally do this again. Thanks!

    Reply
  22. Amy

    I was so intrigued by this idea! So, we made this for supper tonight. I could not find cheese cloth (though I did not look very hard) I used a linen dish towel and that worked fantastic! However, our pizza looked amazing..smelled amazing, but I didn’t think very well and missed the step about putting parchment paper down and our pizza then became..pizza salad, lol. It was a crumbled up mixture..but still SO delicious! WILL definitely make again!!

    Reply
  23. nancy

    but don’t have to cook what goes ON the pizza? If I put on cheese I’d like for it to melt. I also want the sauce to be hot. So do I decrease the amount of time the crust is in the oven initially and then put it back in? Will that make it soggy?

    Reply
    • Olena

      You cook the crust first and then add your toppings and bake again until cheese is melted. Recipe is for the crust only and I left the toppings part up to you.:)

      Reply
  24. Raven

    Made this for dinner tonight and I was a little skeptical being a pizza puritan. It was surprisingly delicious and I almost wish I made two! I will definitely be using this as a go to recipe ^_^

    Reply
  25. Jen

    Just tried making cauliflower pizza for the first time tonight! It turned out to be more of a casserole than a pizza (fork was completely necessary because it didn’t stick together as I’d hoped).. Although it was still really good! I put on tomato sauce, mozzarella, fresh basil, some calamata olives, and lots of onions! The recipe I used didn’t call for a bake then squeeze so I’m excited to try again with that method!! And definitely trying the mediterannean:) thanks for all your awesome recipes!!

    Reply
    • Olena

      Hi Jen. You have to pre-cook the cauliflower and squeeze the moisture out. A must! I have seen recipes online that do not call for this step and pizza photos looks legit but I honestly don’t believe it works because cauliflower has high water content. Let me know how this recipe turns out for you.

      Reply
  26. Kelly

    I tried this last night and i’m very impressed. I gave some to my colleagues and they couldn’t believe it was cauliflower!! Thanks for the recipe :)

    Reply
    • Olena

      You are welcome, Kelly. High five for sharing. I have hard time sharing this one even with my kids and husband.:)

      Reply
  27. Bridgette

    I’m making this right now. It looks like a have a lot more cauliflower than you? Should I add more egg? I’m afraid of it falling apart.

    Reply
    • Olena

      Hard to tell because I can’t see the dough. Try to squeeze the liquid out more a bit. In any case an extra egg won’t hurt for sure.

      Reply
  28. cindi

    Yum, yum, yum!!! I was looking for a low carb alternative to pizza and stumbled upon this recipe. It turned out great!! For my toppings I added garlic, butter, spinach, and mozarella. The only downside for me was the size of the pizza– they really do end up being pretty small. I will definitely double the recipe next time. Thank you for this!!!

    Reply
    • Olena

      Yeah, no microwave cooking in my house. I’m actually thinking about getting rid of the microwave completely.

      Reply
  29. Lindsey

    I made this tonight and it was perfect! I also made your cauliflower breadsticks. Flipping it over works really well for crispy crust!

    Reply
  30. Nikki

    Hello! I am excited to try this recipe tonight! I was wondering though…..I can’t have cheese so would the crust still turn out if I left it out?

    Reply
    • Olena

      Hi Nikki. I haven’t tried it without cheese but I don’t think it will work out. I know some readers tried to make the crust with cornmeal and vegan cheese. Not sure about the proportions.

      Reply
  31. Leah Rose

    Made two of these last night. I tried really hard to squeeze the liquid out (I also do this with my zucchini crust) and even ripped a hole in the cheese cloth but it still wouldn’t pick up like pizza. I’m wondering if baking it longer helps and its interesting that letting it cool hardens it. Should I let it cool before I put the toppings on? The edges were crispy but that was it. I 2nd the hand burning part too. I found this took a long time with the baking, cooling, baking, toppings and baking again so I probably rushed the baking part. I’m just debating this vs. a zucchini crust.

    Reply
    • Olena

      Hmm, I really don’t know what went wrong. The only thing I could think of is your oven temperature. Try to bake it at a higher temperature. Ovens really vary. I honestly didn’t have problems like you and seems like you squeezed the liquid out well.

      Reply
  32. Lori Burch

    My son can’t have eggs (or soy, corn, wheat, peanuts) Every recipe I try with various egg relaxers including flax seed, turns out crumbly. It’s so frustrating. Any suggestions?

    Reply
    • Olena

      That was mozzarella from Costco. I believe shredded one. Green and red label. Can’t remember the brand but you will know once you see it. Saputo maybe?!

      Reply
  33. Francesca

    SO DELICIOUS!!! I just made this and frankly can’t wait to make it again! I do wish I had flipped the crust over before baking with the toppings though because I think that would really have made it perfect. Put the extra shredded Parmesan, fresh mozzarella, Gorgonzola, and sun-dried tomatoes on top – so delicious!!

    Reply
  34. Anetta

    Tastes really good! But it sticks to the parchment paper and yes I squeezed the cauliflower well!

    Reply
  35. Laurie

    I’ve always been curious about cauliflower crusts, but was worried about them being soggy. It seems that you’ve found the way around it AND you did something that most people fail to do. When you mentioned using a “large head of cauliflower, you clarified what size that was – a 7″ – 8″ in diameter. Also you did a wonderful job of explaining everything to make a cauliflower crust successful!

    I’ll be trying this recipe out tomorrow, for sure, with added confidence in the outcome. I’m thinking about throwing some roasted fermented garlic I have in the fridge, in with the mash when I bake it.

    Thanks for the wonderful explanation on how to make a pliable cauliflower crust!

    Reply
    • Mandarie

      Made this tonight, doubled it for two pizzas, made pepperoni and cheese for my daughter and she are half the pizza, and she is picky as all get out! I made turkey sausage and caramelized onion for myself and it was amazing! Thanks for the recipe, so happy with it! PS. I baked the crust then flipped and baked again as others suggested!

      Reply
  36. Lisa Sellers

    Made this tonight. It was delicious! I topped mine with parmesano reggiano, mozzarella, homemade pizza sauce, bacon, ham, sausage, pepperoni, roasted red peppers, yellow squash, and mushrooms! To. Die. For! Thank you!

    Reply
  37. Dennis

    Made a cheese pizza with this recipe last night. Turned out great. Thank you for articulating the instructions so clearly. You must be an elementary school teacher, correct?

    Reply
    • Olena

      I’m not a teacher but I have kids and went to University, which seems to be for ages. LOL. Thank you for the compliment and glad you enjoyed the pizza.

      Reply
  38. Coosje Helder

    I just saw this recipe and the cauliflower is in the oven for the first round as I write! Really curious as to how it will turn out and if my man will like it too. We are both older and need to lose some serious weight. Finding a crust that is not high on the carbs is exactly what we need!

    Reply
    • Coosje Helder

      It worked! And it is delicious! My husband did miss the chewiness of the traditional pizza crust but did find it interesting and good! So easy that I don’t even need the recipe!

      Reply

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