Cauliflower Pizza Crust recipe comes out crispy, you can hold the slice and use fresh or frozen cauliflower, or cauliflower rice to make it. Tasty, low carb and the best recipe on the web with foolproof step by step video. Just read reviews for yourself!
For more lighter fair, make sure to check out almond flour pizza crust.
Table of contents
You are looking at the best cauliflower pizza crust on the web! It is crispy, cheesy and you can really hold the slice. Healthy dinner idea is served.
I will not lie, the crust doesn’t taste like traditional pizza crust. Or that recipe is not time consuming. But crust is super tasty and I highly recommend to make 2 crusts!
Ingredients for Cauliflower Crust
- Cauliflower: You will need a large head of cauliflower, 6″ – 7″ in diameter, about 2.5 – 3 lbs.
- Egg: Egg is part of “the glue” that holds cauliflower pizza dough together.
- Cheese: As cheese melts during baking, it helps to bind small pieces of cauliflower into a crust. Cheese is crucial! So is the egg. Sorry cannot be vegan.
- Spices: Simple dried herbs like oregano, basil or Italian mix plus salt and pepper add flavor to the crust. Cauliflower itself is pretty bland. Also you can add garlic powder.
How to Make Perfect Cauliflower Pizza Crust
1. Separate Cauliflower Head into Florets
- Using cauliflower rice: Skip this step.
- Preheat oven: It is a good time to preheat oven to 375 degrees F. We first cook rice in it and after bake the crust, so it makes sense to keep the oven on.
- Separate cauliflower: Using a paring knife, remove outer leaves, rinse and cut off florets one by one. Here is easy tutorial how to cut cauliflower.
Tip: Core is used too – do not discard.
2. Rice the Cauliflower
- Food processor: Place cauliflower florets in a food processor and process until “rice” texture. Some coarse chunks are fine. You will be baking and then squeezing the cauliflower, so chunks do not matter.
- Using cauliflower rice: Skip this step.
3. Cook “the Rice”
- Dish: I spread rice on same baking sheet I will be using for baking or use pie plate for microwave.
- Oven: Bake in the oven for 15 minutes.
- Or Microwave: For 8 minutes.
4. Let Cool a Bit
- Line large bowl with cheesecloth: You can also use linen tea towel. We will be folding and squeezing “rice” in this material.
- Transfer and cool: Then transfer cauliflower to prepped bowl and let cool down until safe to the touch. We will touching the ball with hands to squeeze.
5. Squeeze All Water Out
- Fold, hold and squeeze: Holding by the four corners of a cheesecloth with one hand, squeeze out as much liquid as you can with another hand.
- How much to squeeze? Squeeze really well. Quite a few times. I mean it! Count it as an arm workout for the day. I squeezed and then moved the cauliflower around a bit, and squeezed again. If your arm is sore for a bit after, you did it well.
- Final product: You should be left with a cauliflower mash that is very-very dry.
6. Form the Crust
- Increase oven temperature to 450 degrees F: If you cooked “rice” in the oven, it is a good idea to keep it on. And now is a good time to crank up the temperature for baking the crust.
- Make the dough: Transfer squeezed cauliflower to a bowl. Add egg, oregano or basil, cheese, salt and pepper, and mix well.
- Prep baking tray: Line rectangle or round sheet pan with parchment paper or silicone baking mat and spray with cooking spray well. Can also use pizza stone but line and spray!
- Flatten the crust: Using your hands, flatten the dough. Make it smaller than in the video. I made it a bit too thin and edges burnt a bit, which is not the end of the world though.
7. Bake the Crust
- How long to bake? Bake for 20 minutes at 450 degrees F.
- Make crispy crust: Flip and bake for a few more minutes until crispy.
- Ready! Your healthy pizza crust is ready for toppings.
8. Add Toppings and Bake
- Load it up in this order: Add pizza sauce, toppings, cheese and bake again until cheese is melted.
- Not too much: Do not overload the baked crust with heavy toppings as you won’t be able to hold the slice then.
Toppings Ideas for Cauliflower Pizza Crust
- Mediterranean: Tomato sauce, bell pepper, tomato, olives, red onion, feta cheese and parsley.
- Chicken and pepper: Tomato sauce, sliced grilled chicken breast or baked chicken breast or Instant Pot chicken breast, olives, red onion and cheese.
- Cheese: My favourite!
- Asian: Shredded honey garlic chicken breast , finely chopped broccoli, thinly sliced white onion, sriracha and mozzarella cheese.
- Shrimp: Cook shrimp and make sauce as per my shrimp taco recipe, and use fresh mozzarella or provolone cheese. So good!
FAQs
Yes, you can use store bought fresh or previously frozen riced cauliflower instead of making your own. About two 12-16 oz packages.
Yes. No need to thaw, just cook from frozen. Same idea with cauliflower fried rice. It is best not to thaw it to avoid mushy dish.
Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.
Unfortunately not. Eggs and cheese act as a “glue” and hold tiny pieces of cauliflower together.
You can find cheesecloth in most well-stocked supermarkets, dollar store or on Amazon for a very reasonable price. Linen towel works great too. You can throw both in the washer after.
More likely your crust will not cover as much of a pan as shown in the picture above. It depends on the size of your round pizza pan. And if you are using rectangular baking sheet, size will vary. Any sheet with parchment paper works. You can use pizza stone as well.
In the past few years, cauliflower pizza has gained huge popularity as a low carb gluten free alternative to traditional wheat flour pizza crust. Along the trends of chia pudding and almond flour banana bread. People are looking to eat healthier!
Nowadays, you can indulge in “pizza”, America’s favourite comfort food, and not overeat or feel bloated.
Cauliflower quick facts:
1. Vitamins: High in vitamins K and C, which keep your bones healthy.
2. Detox: Cruciferous vegetable like cauliflower help detox your liver. My grandma’s borscht recipe and lemon water recipe are super popular for this reason.
3. Heart and immunity: It helps to reduce high blood pressure and strengthens your immune system.
4. Also high in fiber and antioxidants: Never a bad thing, just like vegetable soup. So much goodness!
5. Calories: Healthy pizza crust has 56 calories, 4 grams of carbs and 4 grams of protein.
But of course there is an egg and cheese too. A nice balance.
Tips for Best Results
- You will use oven 3 times: To cook “rice, to bake crust and then to bake pizza with toppings. It’s easier to keep oven running.
- Double the recipe: Make 2 pizza crusts at a time if you want to feed more than two. Means two large heads of cauliflower. It’s best to buy 2, you can always make roasted cauliflower with one if you change your mind later.
- Squeeze more than you think you can! The best advice I can give you for foolproof cauliflower crust is to squeeze cooled cauliflower very well. You really do need to squeeze out more water than you think you’ll ever be able to. Squeeze and then pass it to a husband/wife, if necessary. Cauliflower should be pretty dry. I squeezed and then moved the cauliflower around a bit, and squeezed again. If your arm is sore for a bit after, you did it well.
- If you don’t have a food processor, do this: Grate cauliflower on a box grater.
How to Freeze Cauliflower Pizza Crust
- Bake, cool and wrap in plastic wrap. Or place in a resealable extra large Ziploc bag.
- Freeze for up to 3 months.
- Thaw completely before baking with toppings. Or place frozen crust on a pizza sheet and bake at 400 degrees F for 10 minutes.
If you have been waiting to jump on the cauliflower pizza crust bandwagon, here is your chance. I think I took all the guessing out for you. Make it and let me know how your cauliflower pizza turns out.
What pizza toppings have you tried? I would love to hear your ideas!
More Cauliflower Recipes
- Air fryer cauliflower
- Cauliflower potato salad
- Cauliflower mashed potatoes
- Cauliflower fried rice
- How to make cauliflower rice
Also check out recipe collections of healthy zucchini recipes and healthy salad recipes. So easy and good for you!
Foolproof Cauliflower Pizza Crust
Ingredients
- 2.5 lbs medium-large (6" – 7" wide) head of cauliflower 2 lbs of store bought cauliflower rice
- 1 large egg
- 1 tsp Italian seasoning or dried oregano/basil
- 1/8 tsp salt
- 1/4 tsp ground black pepper
- 1/2 cup Parmesan or Mozzarella cheese grated/shredded
- Cooking spray I use Misto
Instructions
- Prep: Preheat oven to 375 degrees F and line baking sheet with unbleached parchment paper or silicone mat.
- Make "rice": Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in 2 batches, until "rice" texture forms (skip if using store-bought "rice").
- Cook "rice": Transfer riced cauliflower on a prepared sheet pan and bake for 15 mins. Remove cooked cauliflower from the oven, transfer to a large bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 10-15 minutes or until safe to touch.
- Squeeze: 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.
- Make dough: Increase oven temperature to 450 degrees F. In a medium mixing bowl whisk the egg with dried herbs, salt and pepper for 10 seconds. Add cheese and squeezed cauliflower; mix very well with spatula until combined.
- Form crust: Line same baking pan with new parchment paper or silicone mat (just make sure to scrape off any bits of cauliflower) and spray with cooking spray. Transfer cauliflower pizza dough in the middle and flatten with your hands until thin pizza crust forms. Make it thicker than in my video, I made it a bit too thin.
- Bake it first: Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.
- Bake pizza with toppings: Top cauliflower pizza base with your favourite toppings and bake again until cheese on top turns golden brown. Cut into 8 slices with a pizza cutter and enjoy!
Video
Notes
- Store: Refrigerate leftovers covered for up to 2 days.
- Freeze: Bake, cool and wrap in plastic wrap. Or place in a resealable extra large Ziploc bag. Freeze for up to 3 months. Thaw completely before baking with toppings.
- You will use oven 3 times: To cook “rice”, to bake crust and then to bake pizza with toppings. It’s easier to keep oven running.
- Microwave: You can also cook “rice” in microwave for about 8 minutes instead of baking in the oven.
- Frozen cauliflower rice: No need to thaw, just cook from frozen.
- How to make crust even more crispy? Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.
- Squeeze more than you think you can! The best advice I can give – squeeze cooled cauliflower very well. You really do need to squeeze out more water than you think you’ll ever be able to. Cauliflower should be pretty dry. I squeezed and then moved the cauliflower around a bit, and squeezed again. If your arm is sore for a bit after, you did it well.
- Can I skip eggs and cheese and make it vegan? Unfortunately not. Eggs and cheese act as a “glue” and hold tiny pieces of cauliflower together.
- Double the recipe: Make 2 pizza crusts at a time if you want to feed more than two. Means two large heads of cauliflower.
- Where can I find cheesecloth? You can find cheesecloth in most well-stocked supermarkets, dollar store or on Amazon for a very reasonable price. Linen towel works great too. You can throw both in the washer after.
- What baking sheet can I use? More likely your crust will not cover as much of a pan as shown in the picture above. It depends on the size of your round pizza pan. And if you are using rectangular sheet pan, size will vary. Any sheet or pizza stone works.
- If you don’t have a food processor, do this: Grate cauliflower on a box grater or buy cauliflower rice.
I made this vegan for my wife. Almost everything can be made vegan so just keep that in mind. I swapped a large egg for Just Egg liquid and cheese with daiya shredded vegan cheese. It came out perfect. So if your vegan or someone you know is give it a try.
Thanks Rich for letting us know, that’s great information to know!
I haven’t tried this recipe yet, but I have read several other recipes for cauliflower crust pizza over time. This one sounds like a total winner … and then I read the reviews which confirmed it. Thank you so much — your recipes are always wonderful so I am looking very forward to trying this! I have been on the lookout for a great cauliflower crust recipe for quite some time and this sounds like THE one!
Can’t wait for you to make it!
My family have just enjoyed this fabulous tasty cauliflower based pizza. It was superb. I loaded it with zucchini, spring onion, red capsicum, tasty cheese and topped it with fresh bazil. Very light and soooo tasty. It’s a repeat for us… Thank you 😊
Wow that sounds amazing with those toppings! So glad you enjoyed!
Can’t wait to try this recipe! What size pizza will it make? I want to make individual 7-inch pizzas and need to scale the recipe accordingly. Thanks!!
As you can see from pictures recipe fits a standard pizza pan size, but does shrink a tiny bit when it bakes. So depending on how hungry your guests are…one crust could be two small pizzas but it may be more 5-6 inch pizza size.
I’ve used this recipe a few times. Love it! Last time I mixed cauliflower with a little broccoli and some sweet potato (I know that’s kinda cheating, but the flavor was amazing). For toppings I used onion, pepper and black olives. Yummy! 🙂
Yum! So glad you are enjoying it!
The notes about the workout required to get all the water out are spot on! I used those white with blue stripe kitchen towels to squeeze the water out. And when you think you got the last little stream of water out, you didn’t. You can always get more out. I got so aggressive with the process that the mixture burst out a hole in the towel, I figured that was enough.
Funny too was the big amount of raw cauliflower rice on my smallish pre cut parchment. 15 minutes did not cook it enough in the oven, so another 4 min on high in bowl in the microwave did the trick. These methods are way better than boiling in water like some recipes.
The crust came out really well with nice browning on bottom and top, no burned edges, but it did have a few cracks near edges in spots. Sauce fixed that and the pizza turned out great, aside from a bit overdone with dark brown cheese bubbles and edges, that was at 10 min. Should have checked at 5 min.
Best out of the 4 recipes I have tried so far.
Yeah for a cauliflower pizza crust win! So glad you enjoyed it!
I cooked the crust for 15 minutes, flipped and cooked for another 5. For toppings I used pesto sauce, a bit of tomato sauce, sun dried tomatoes, goats cheese, chicken and red onion. It was amazing!