by Olena

Cauliflower Pizza Crust

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Olena Osipov
5 from 400 votes

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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 almond flour pizza crust, cauliflower potato salad and Mexican cauliflower rice.

Cauliflower pizza crust with cheese sliced on parchment paper.

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 ideas 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!

Hand holding a slice of cauliflower pizza crust with cheese.

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.
A head of cauliflower, egg, Parmesan cheese, Italian seasoning, salt, pepper, cooking spray.

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.

Cauliflower florets in the sink.

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.
Riced cauliflower in a bowl of food processor.

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.
Riced cauliflower in a bowl lined with cheesecloth in the sink.

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.
A hand holding squeezed cauliflower pizza dough ball. A ball unwrapped.

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.
Round pizza pan filled with unbaked cauliflower pizza crust and hand holding it.

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 on round baking sheet lined with parchment paper.

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 – Cauliflower Pizza Crust Recipe

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 and 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.

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:
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 homemade 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 – 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 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.

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

Cauliflower Pizza Crust

Step-by-Step Cauliflower Pizza Crust Recipe

Cauliflower Pizza Crust comes out crispy, you can hold the slice and use frozen cauliflower or cauliflower rice to make it.
4.96 from 400 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.
  • 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. 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.
  • Can I use store bought cauliflower rice? Yes, 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 – squeeze cooled cooked 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 – 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 | Fiber: 2g | Sugar: 1g

Recipes and images are a copyright of ifoodreal.com. It is against the law to republish recipes without permission. Nutritional info is approximate.

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711 comments on “Cauliflower Pizza Crust

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  1. 5 stars
    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 🙂

  2. 5 stars
    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 🙁

    1. 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?

    1. 5 stars
      i steamed my cauliflower… in oven now, but think i messed up..was supposed to grind it raw right? omg..all this work ..hope it turns out

      1. Did you steam it whole or chopped? I would mash it with a masher and then squeeze the liquid out. Yes, grind it while raw and then cook, then squeeze.

  3. 5 stars
    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!

    1. 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.:)

      1. 5 stars
        I bought a pack of cotton cloth baby diapers (flat) for using in place of cheesecloth. Works great, I use it for all things food. Straining my bone broth, squeezing liquid out of cauliflower, and other veggies as needed. Then I wash it, instead of tossing cheesecloth in the trash!

    2. 5 stars
      I think I would try using a white cloth napkin. That is what I strain my almond milk through and it works great.

    3. I think the purpose of the cheesecloth is so that cloth fibers dont end up in the final product. If you use a towel… You may end up with fibers in your food!

  4. 5 stars
    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.

    1. 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.:)

  5. 5 stars
    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

    1. 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.:)

  6. 5 stars
    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!

      1. 5 stars
        Would you freeze the crust before or after u bake it? Have u frozen one before? I just made this yesterday and it was amazing but time consuming, especially with a busy schedule. If I could make some on my day off and freeze them it would be perfect! !

        1. Yes, it is time consuming. I haven’t frozen one before but I’m pretty sure you can freeze it baked. I think someone left a comment earlier saying they tried freezing. I would quadruple the recipe and freeze next time myself.

        2. 5 stars
          Wondering if you had success with freezing the dough for a quick pizza later? This would be wonderful to have on hand.

        3. I haven’t but I don’t see a reason why not to freeze baked crust. Unbaked flattened crust is more challenging to freeze. Dough I don’t think would work.

    1. 5 stars
      Can you please tell me about how many cups of the cauliflower you use once it has been grinded up in the food processor to make the 12 inch pizza?

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