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.

FAQs

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

Ingredients  

  • 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

Instructions 

  • 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!

Video

Notes

  • 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.

Nutrition

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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Comments

  1. 5 stars
    I thought it was excellent even before I added toppings, I used 4 eggs instead of 1, I riced the fresh cauliflower very fine in the food processor, I didn’t even need to drain it. Baked it on a silicone mat, made it very thin, nice and crispy

  2. This could easily be made vegan for anyone who needs it to be 😊
    Could use flax seed or liquid Just Egg and any vegan cheese
    Im a flexitarian, and chef

  3. Rather have this over white flour any day! U can soak ground flax seed in water til forms a jelly mass and use in place of egg and nutritional yeast in place of cheese if insist on vegan.

  4. This recipe is just what I was looking for as I purchased a pillow sized bag of cauli. rice at Costco. I plan to make this for my family tomorrow and hope you see my question on time.
    I do not have a scale but conversion chart online indicates 2 pounds is approximately 8 cups of cauliflower rice. Would you say that is quite correct ? Thanks kindly.

      1. 5 stars
        Oh my…this is the first cauliflower crust that was nit an inconvienence…lol…I did use fresh mozzarella cheese and grated parmesan both for the crust…added extra basil and oregano with Italian season ( I grow my own herb and could not resist…) but the crust is fabulous…we kept it a little thicker…but the best ever and most enjoyable crust…it formed wonderful sticking together as it should!!! Thank you for sharing! This will be our only cauliflower crust…and we can tweak it with seasoning adding crushed red pepper, rosemary or whatever, because it is wonderful…may use it as a pesto pizza too!

  5. When it comes to squeezing out the liquid from the cauliflower, to make it dry…. I have to ask…. Why squeeze it in cheesecloth till your arm is sore, when there is a far simpler way….. If you happen to own a Juicer…. put your cauliflower in it, and in no time flat, you will have completely dry cauliflower left in the juicer as the juice pours into any container that will catch the juice, that you may then pour it into the toilet and flush it goodbye, without ending up with sore arms.

  6. Hi There,

    My gluten free dairy free niece came to visit and I made a quiche using this recipe as a basis for a pie crust but instead of cheese I made the crust with 2 cups riced cauliflower, 1/2 cup of riced rice, and 1 egg. worked just fine. I have yet to make it with the parmesan cheese to see what difference it would make. However, you’ve set a challenge to how to replace the egg…my first thought goes to a vegetable gelatin such as agar.

  7. 5 stars
    Excellent!!!! Awesome flavor and easier to make than I thought! I halved the recipe and made for 1 person- and used 25ml egg whites instead of 1/2 an egg…baked 15 min, flipped and baked for another 4min perfectly crispy. So good!!!! 👏🏻💞🤩

  8. 5 stars
    I loved this crust! It fit perfectly on my round pizza pan. It was a nice thickness and the taste was great. I don’t think it will ever get chewy (like a flour crust) but it was good. I used the riced cauliflower which saved some steps. Thank you so much!

  9. 5 stars
    Wish I could post a picture. Delicious! I made it with sauce, cheese, bell peppers and mushrooms. It was glorious!

  10. 5 stars
    It has really good flavor but I don’t know what I did wrong. The crust is super soft. I used frozen regular cauliflower and it was a pain to get the right consistency but I got it. Then I used sauce and cheese and pepperoni. Was it undercooked?

4.95 from 510 votes (81 ratings without comment)

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