by Olena

Cauliflower Pizza Crust

This post contains affiliate links. Please see our disclosure policy.

Olena's image
Olena Osipov
5 from 371 votes

Cauliflower Pizza Crust comes out crispy, you can hold the slice and use 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 cauliflower potato salad and Mexican cauliflower rice.

Cauliflower Pizza Crust

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 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!

Is Cauliflower Pizza Crust Healthy?

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:

  • Vitamins: High in vitamins K and C, which keep your bones healthy.
  • Detox: Cruciferous vegetable like cauliflower help detox your liver. My grandma’s borscht recipe and lemon water recipe are super popular for this reason.
  • Heart and immunity: It helps to reduce high blood pressure and strengthens your immune system.
  • Also high in fiber and antioxidants: Never a bad thing, just like homemade vegetable soup. So much goodness!
  • 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.

cauliflower pizza crust slice

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.
cauliflower pizza crust ingredients

How to Make 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.

florets for cauliflower crust

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.making cauliflower pizza dough

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 cooked cauliflower “rice” to prepped bowl and let cool down until safe to the touch. We will touching the ball with hands to squeeze.
cooling cauliflower rice for healthy pizza crust

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.
squeezed cauliflower pizza dough ball

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 pizza dough: Transfer squeezed cauliflower to a bowl. Add egg, oregano or basil, cheese, salt and pepper, and mix well.
  • Prep baking sheet: Line rectangle or round baking sheet 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 pizza 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.
How to make cauliflower pizza crust

7. Bake the Crust

  • How long to bake? Bake for 20 minutes at 450 degrees F.
  • Make crispy: Flip and bake for a few more minutes until crispy.
  • Ready! Your healthy pizza crust is ready for toppings.
baked cauliflower pizza crust

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 crust with heavy toppings as you won’t be able to hold the slice then.

Toppings Ideas

FAQs

Can I use store bought cauliflower rice?

Yes, you can use store bought fresh or previously frozen cauliflower rice instead of making your own. About two 12-16 oz packages.

Can I use frozen cauliflower rice?

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.

How to make crust even more crispy?

Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.

Can I skip eggs and cheese – make it vegan?

Unfortunately not. Eggs and cheese act as a “glue” and hold tiny pieces of cauliflower together.

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 baking sheet, size will vary. Any baking sheet with parchment paper works. You can use pizza stone lined with parchment paper.

More Tips

  • 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 – squeeze cooled cooked 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 or buy cauliflower rice.

How to 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.

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 Low Carb Recipes

mediterranean cauliflower pizza
Cauliflower Pizza Crust

Cauliflower Pizza Crust {Crispy – Hold the Slice}

Cauliflower Pizza Crust comes out crispy, you can hold the slice and use 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! Only 56 calories and 4 grams of carbs per slice. Let’s go!
4.96 from 371 votes
Print Save Rate
Course: Dinner
Cuisine: North American
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 8 slices
Calories: 48kcal
Author: Olena Osipov

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 cauliflower rice on a prepared baking sheet and bake for 15 mins. Remove cooked cauliflower rice 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. Muscle work.:)
  • 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 sheet 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 crust 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.
  • Enjoy! Cut into 8 slices with a pizza cutter and finally enjoy!
  • 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.

Video

Notes

  • 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.
  • Can I use store bought cauliflower rice? Yes, you can use store bought fresh or previously frozen cauliflower rice instead of making your own. About two 12-16 oz packages.
  • 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 you for foolproof cauliflower pizza crust – squeeze cooled cooked 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, 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.
  • Can I skip eggs and cheese – 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 baking sheet, size will vary. Any baking sheet with parchment paper works. You can use pizza stone lined with parchment paper.
  • If you don’t have a food processor, do this: Grate cauliflower on a box grater or buy cauliflower rice.

Nutrition

Serving: 1slice | Calories: 48kcal | Carbohydrates: 4g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 26mg | Sodium: 110mg | Potassium: 228mg | Fiber: 2g | Sugar: 1g | Vitamin A: 77IU | Vitamin C: 35mg | Calcium: 58mg | Iron: 1mg
Join today and start saving your favorite recipes

Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes anywhere including social media, print and all world wide web. Nutritional info is provided for informational purposes only and to the best knowledge.

Did you try this recipe?

Follow @ifoodreal on Instagram, snap a photo, and tag it #ifoodreal. Show me what you are making!

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys, a wife to Alex and we reside on magical Vancouver Island in British Columbia, Canada. This is our healthy family recipes blog. Originally from Ukraine, I grew up on real food. As an adult, I struggled with diets for years because none worked long-term. Now for over 10 years, I cook easy healthy meals for my family. I can help you with “What’s for dinner?” too.

The information on this website is for educational purposes only. It has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease. You assume full responsibility and liability for your own actions.

This page may contain affiliate links. Please see our disclosure policy. ifoodreal.com is a participant of Amazon Services LLC Associates Program. If you make a purchase, we will receive a small commission at no extra cost to you. It helps keep iFOODreal recipes free. Thanks for your support!