Cauliflower Pizza Crust comes out crispy, you can hold the slice and use fresh or frozen cauliflower, or cauliflower rice to make it. Tasty, low carb, naturally gluten-free and grain-free pizza crust with rave reviews!

We also love this almond flour pizza crust, cottage cheese pizza crust and cottage cheese flatbread!

Cauliflower pizza crust with cheese on a baking sheet with 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. Nobody likes a soggy pizza crust!

Why You’ll Love This Recipe

  • Foolproof recipe: Well-tested recipe with detailed video instructions and over 480 five star reviews!
  • Low carb: One slice of cauliflower pizza contains 4 grams of carbs compared even to my cottage cheese pizza crust with 28 grams of carbs per slice.
  • Tasty: I will not lie, this low carb crust doesn’t taste like traditional pizza crust and has a bit of cauliflower flavor. But it is still very tasty and cheesy!
  • Crispy: This cauliflower crust pizza is not soggy, you can hold the slice and it will satisfy your pizza cravings!
  • Versatile: You can make it with fresh or frozen cauliflower, or cauliflower rice.

Recipe Tip

But I won’t lie, making cauliflower crust is time consuming and labor intensive, so I highly recommend to make 2 crusts. You can freeze one for later too!

Ingredients for Cauliflower Pizza Crust

To make this cauliflower pizza crust recipe, you will need just 7 simple ingredients, including salt and pepper.

Head of cauliflower, parmesan cheese, egg, cooking spray, Italian seasoning, salt and pepper.
  • Cauliflower: You will need a large head of cauliflower, 6″ – 7″ in diameter, about 2 – 2.5 pounds. Or you can use two 12-16 oz packages of store bought fresh or frozen cauliflower rice.
  • Egg: Egg is part of “the glue” that holds cauliflower pizza dough together.
  • Parmesan cheese: As cheese melts during baking, it helps to bind small pieces of cauliflower into a crust. Cheese is crucial, so is the egg. If you need to avoid both, try vegan cauliflower pizza crust.
  • Spices: Simple dried herbs like oregano, basil or Italian seasoning plus salt and pepper add flavor to the crust. Also you can add garlic powder. Otherwise, cauliflower by itself is pretty bland vegetable.

What Is the Best Cauliflower to Use?

This is the most asked question! There are a few options when it comes to making cauliflower rice for the pizza crust.

Head of cauliflower, cauliflower rice and frozen cauliflower on a countertop.
  • Fresh head of cauliflower
  • Cauliflower rice (fresh or frozen)
  • Frozen cauliflower florets

I have tested all options and it truly doesn’t matter which cauliflower you use for this recipe. It comes down to your budget and your grocery store’s stock. You will save time by using cauliflower rice and frozen florets, and you will save money (in most cases) if you use a head of cauliflower.

If you are wondering, I used fresh cauliflower this time.

How to Cook Each Type of Cauliflower

Here is a quick breakdown how to cook each type of cauliflower for the cauliflower pizza crust.

Fresh Cauliflower

  • Separate cauliflower: Using a paring knife, remove the outer leaves, rinse it and separate florets one by one. Here is easy tutorial on how to cut cauliflower. Core is used too, so do not discard.
  • Rice it: Place cauliflower florets in a food processor and process until “rice” texture, some coarse chunks are fine. Here is detailed tutorial how to make cauliflower rice.
  • Cook it: There are 2 options. You can either spread “the rice” on same baking sheet you will be baking crust on or in a baking dish and bake at 375 F for 15 minutes. Or cook it in a microwave-safe bowl for 8 minutes.
Step by step process how to make cauliflower rice and cook it.

Cauliflower Rice

To cook pre-made cauliflower rice, all you have to do is microwave it in a large bowl for 8 minutes or bake in the oven at 375 F for 15 minutes. Same process as with homemade cauli rice above.

No need to defrost first!

Frozen Cauliflower Florets

Thaw cauliflower in the fridge overnight and then process in your food processor. Cook it as with other types of cauliflower.

How to Make Cauliflower Pizza Crust

Now that you have your cauliflower ready, here is step-by-step process how to make cauliflower pizza crust with it. There is also a full recipe card and video below.

Step by step process how to squeeze water out of cooked cauliflower.
  • Cool cooked cauliflower: If you cooked the cauliflower, you will have to let it cool first because we will be touching the ball with hands to squeeze. Line large bowl with cheesecloth or linen kitchen towel, transfer cauliflower to it and let cool until safe to the touch.
  • Squeeze the water out: Holding by the four corners of a cheesecloth with one hand, squeeze out as much liquid and moisture as you can with another hand. I squeezed and then moved the cauliflower around a bit, and squeezed more. You should be left with a cauliflower mash that is very-very dry and about 1 1/2 cups of liquid.
Step by step process how to shape cauliflower pizza crust before baking.
  • Make pizza crust dough: Transfer squeezed cauliflower to a large bowl. Add egg, Italian seasoning, cheese, salt, pepper, and mix well.
  • Shape the crust: Line rectangle or round sheet pan, or pizza stone with parchment paper and spray with cooking spray well. Transfer cauliflower mixture onto it and using your hands, flatten the dough into about 11 inches wide crust. Make edges same thickness too.
Baked cauliflower crust pizza on a pizza stone lined with parchment paper.
  • Bake it: Bake cauliflower crust at 450 degrees F for 20 minutes or until golden brown and crispy edges. For more crispy crust, flip and bake for a few more minutes.
  • Add toppings and bake: Add pizza sauce, toppings of choice, cheese and bake again until cheese is melted. 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

Question for You

What are your favorite pizza toppings that you tried with this cauliflower crust pizza? I would love to hear your ideas in the comments below!

Person holding a slice of cauliflower pizza above the plate.

Tips for Best Results

  • Squeeze more than you think: 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. Cauliflower should be pretty dry. I squeezed for about 3-4 minutes, until I couldn’t get any more liquid out. If your hands and arms are sore for a bit after, you did it well.
  • Size and thickness: You should end up with 10-11 inches wide crust. Make it too thick, and it will be soggy. Make it too thin and it will fall apart.
  • Edges: Don’t make edges too thin because they will burn. After you get the crust right size, go around the edges and push them lightly with a palm of your hand.
  • Don’t add too many toppings: Do not overload cauliflower crust pizza with too many ingredients because it will become soggy and fall apart.
  • Let it cool a bit: If you really want to be able to hold the slice, let cauliflower pizza cool on a baking sheet for 2 minutes, then slice, transfer carefully onto a plate and cool for another minute. Crust will set and solidify on a cool plate!
  • Double the recipe: Make 2 cauliflower crust pizzas at a time if you want to feed more than two people. Means two large heads of cauliflower.
  • If you don’t have a food processor: Grate cauliflower on a box grater.

How to Freeze It

Because making cauliflower pizza crust is pretty labor intensive, I highly recommend to double or triple the recipe and freeze at least one crust for later! You can freeze 2 larger crusts or 4 smaller individual pizza crusts.

To do so, bake and cool pizza crust and wrap it either in a few layers of plastic wrap or place smaller crusts in a resealable large Ziploc bags.

Freeze for up to 3 months. When you are craving pizza, place frozen crust on a pizza sheet and bake at 400 degrees F for 10 minutes. Then add toppings and bake for another 5-10 minutes.


How can I make cauliflower pizza crust crispy?

First step is to make sure you squeeze as much water as possible from your cooked cauliflower before shaping the crust. I got about 1 1/2 cups out! However, after you baked the crust for initial 20 minutes and if you would like it to become even more crispy, carefully flip it with spatula and bake for a few more minutes.

Can you taste the cauliflower in cauliflower pizza crust?

Yes, you can taste a little bit of cauliflower in this pizza crust. But because you will add other toppings and cheese, the taste will be minimal. It tastes really good!

Is cauliflower crust pizza really healthier?

In the past decade, cauliflower pizza has gained huge popularity as a low carb gluten free alternative to regular pizza crust. Along the trends like chia pudding and almond flour banana bread.

While cauliflower is a cruciferous vegetable, high in vitamins, fibers and antioxidants, cauliflower crust contains egg and cheese which means saturated fat and cholesterol. But it is lower in calories and carbs. You simply choose whatever works better for your dietary goals!

Can I skip eggs and cheese and make crust vegan?

Unfortunately not. Eggs and cheese act as a “glue” and hold tiny pieces of cauliflower together. Check out this vegan cauliflower pizza crust recipe.

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 please let me know how your cauliflower pizza recipe turns out!

More Pizza Crust Recipes

More Cauliflower Recipes to Try

Two cheese cauliflower pizza crust slices on white plate.
Cauliflower pizza crust with cheese sliced on parchment paper.

Foolproof Cauliflower Pizza Crust

Cauliflower Pizza Crust comes out crispy, you can hold the slice and use fresh or frozen cauliflower, or cauliflower rice to make it.
4.95 from 510 votes
Servings 8 slices
Calories 48
Diet Low Calorie
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour


  • 2.5 pounds medium-large (6" – 7" wide) head of cauliflower 2 x 12-16 ounces packages cauliflower rice or frozen cauliflower
  • 1 large egg
  • 1/2 cup Parmesan cheese or Mozzarella cheese grated or shredded
  • 1 teaspoon Italian seasoning or mix of dried oregano and basil
  • 1/8 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Cooking spray I use Misto


  • Prep: Preheat oven to 375 degrees F and line baking sheet with unbleached parchment paper.
  • Make "rice": Rinse cauliflower, remove the outer leaves, separate into florets and chop into smaller pieces. Process in a food processor in batches, until "rice" texture forms. Do the same with frozen (thawed) cauliflower and skip this step if using store-bought cauliflower rice.
  • Cook "rice": Transfer riced cauliflower on a prepared sheet pan or any oven safe baking dish and bake for 15 minutes or microwave in a microwave-safe bowl for 8 minutes. Transfer cooked cauliflower to a large bowl lined with double layered cheesecloth or linen towel, and let cool for 10-15 minutes or until safe to the touch.
  • Squeeze: Then hold onto 4 corners, twist cauliflower into a ball and squeeze the liquid out as hard as you can. Be patient and do this quite a few times until barely any liquid comes out. It takes about 3-4 minutes, you should get about 1 1/2 cups water out and your hands will be sore.
  • Make dough: Increase oven temperature to 450 degrees F. In a large bowl, add dry cauliflower, egg, cheese, Italian seasoning, salt and pepper. Mix very well with spatula until combined.
  • Form crust: Line same baking pan or pizza stone with new parchment paper (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 of about 11 inches in diameter forms. Be sure to avoid thin edges, so push them in with a palm of your hand.
  • Bake it first: Bake crust for 20 minutes. If you would like more crispy crust, carefully flip it with spatula and bake for a few more minutes.
  • Bake pizza with toppings: Top cauliflower pizza base with your favorite toppings and bake again until cheese on top turns golden brown. Let cool 1-2 minutes, cut into 8 slices with a pizza cutter and enjoy!



  • Store: Refrigerate leftovers in an airtight container for up to 2 days.
  • Freeze: You can freeze 2 larger crusts or 4 smaller individual pizza crusts. Bake, cool and wrap crust in plastic wrap. Or place in a resealable extra large Ziploc bag. Freeze for up to 3 months. When you are craving pizza, place frozen crust on a pizza sheet and bake at 400 degrees F for 10 minutes. Then add toppings and bake for another 5-10 minutes.
  • Frozen cauliflower rice: No need to thaw, just cook from frozen.
  • Squeeze more than you think: 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. Cauliflower should be pretty dry. I squeezed for about 3-4 minutes, until I couldn’t get any more liquid out. If your hands and arms are sore for a bit after, you did it well.
  • 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? Any sheet pan that can fit 11 inch wide crust or pizza stone works.
  • If you don’t have a food processor: Grate cauliflower on a box grater or buy cauliflower rice.


Serving: 1slice | Calories: 48kcal | Carbohydrates: 4g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Cholesterol: 26mg | Sodium: 110mg | Fiber: 2g | Sugar: 1g
Course: Dinner
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. 5 stars
    This is the most perfect Cauliflower Pizza Crust ever! I am going to make it for my mom this holiday because she is gluten free and always struggles on our “pizza night”. Thank you for this amazing recipe.

  2. I didn’t get very much water out by squeezing but I think it’s because I treated it kind of like sushi rice, stirring it a lot in the dish while it was hot so that a lot of the water would get out through steam. Hope it works. 😉

  3. 3 stars
    I tried this. I really tried to get all the moisture out by rolling it in a towel and smashing the towel. The “crust was crispy and dark, only on the edges. The rest was loose, and the cheese thoroughly stuck to the paper.

  4. 5 stars
    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.

  5. 5 stars
    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!

      1. 4 stars
        Please help! I have made this many times and although I squeeze all of the water out using a tofu press, the crust still does not come out firm, except for the edges. It is very droopy when a slice is lifted. I continue to use this recipe because it tastes so good but the loose form is a problem. Do you have any additional suggestions that might help? Thank you!

        1. You are baking and flipping the crust so it cooks on both sides before loading with toppings?

  6. 5 stars
    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 😊

  7. 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!!

    1. 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.

  8. 5 stars
    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! 🙂

  9. 5 stars
    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.

  10. 5 stars
    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!

4.95 from 510 votes (81 ratings without comment)

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