by Olena

Cauliflower Pizza Crust (Video)

by Olena

4.8 from 64 reviews

How to make THE BEST crispy and tasty low carb cauliflower pizza crust with foolproof step by step video recipe.

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. I will not lie, the crust doesn’t taste like traditional pizza crust (duh!). Or this recipe is time consuming. But it is super tasty! And I highly recommend 2 crusts!

Is Cauliflower Pizza Crust Healthy?

In the past few years cauliflower rice pizza crust has gained huge popularity as a low carb gluten free alternative to traditional wheat flour pizza crust. Nowadays you can indulge in “pizza”, America’s favourite comfort food, and not overeat or feel bloated.

  • Cauliflower is high vitamins K and C which keep your bones healthy.
  • Cruciferous vegetable like cauliflower help detox your liver.
  • It reduced high blood pressure.
  • It strengthens your immune system.
  • Also high in fiber and antioxidants. Never a bad thing.

But of course there is an egg and cheese too. A nice balance.

cauliflower pizza crust slice

Healthy Pizza Crust Calories:

Healthy pizza crust has 56 calories, 4 grams of carbs and 4 grams of protein.

Cauliflower Rice Pizza Crust Ingredients:

  • 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.

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 4-5 cups or one package.

How to Make Cauliflower Pizza Crust Crispy:

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

mediterranean cauliflower pizza

Tips for Best Cauliflower Pizza Crust:

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.

Make 2 Pizzas

Make 2 pizza crusts at a time if you want to feed more than two. Unless you are cooking cauliflower pizza crust recipe only for yourself. Definitely need to double the recipe. Means two large heads of cauliflower.

Use Cheesecloth or Linen Towel

  • 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.

About Baking Sheet

  • 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.

How to Make Cauliflower Pizza Crust Without Food Processor

  1. Grind cauliflower florets in 3 – 4 batches on the lowest setting.
  2. Grate cauliflower.
  3. Buy pre-made cauliflower rice.

How to Freeze Cauliflower Pizza Crust

  1. Bake, cool, wrap in plastic or place in resealable extra large Ziploc bag and freeze.
  2. Thaw completely before baking with toppings.

How to Make Cauliflower Pizza Crust

1. Separate cauliflower into florets.

  • Using a paring knife, remove outer leaves.
  • Rinse.
  • Cut off florets one by one. Core is used too.

florets for cauliflower crust

2. Rice the Cauliflower

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. making cauliflower pizza dough

3. Cook “the Rice”

  • Bake in the oven for 15 minutes or
  • Microwave for 8 minutes.
  • Then transfer cooked cauliflower to a bowl lined with cheesecloth. You can also use a linen tea towel like this one. I used it to make cauliflower breadsticks and it worked like a charm.

4. Let Cool a Bit

cooling cauliflower rice for healthy pizza crust

5. Squeeze Water Out

  • Holding by the four corners of cheesecloth with one hand, squeeze out as much liquid as you can with another hand. Squeeze really well. Quite a few times. I mean it! Count it as an arm workout for the day.
  • 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.
  • You should be left with a cauliflower mash.

squeezed cauliflower pizza dough ball

6. Form Cauliflower Pizza Crust

  • Transfer squeezed cauliflower to a bowl. Add egg, oregano or basil, cheese, salt and pepper, and mix well.
  • Using your hands, flatten pizza dough on prepared baking sheet lined with parchment paper and sprayed with cooking spray. Make it smaller than in the video. I made it a bit too thin which is not the end of the world. Crust will need longer cooking time which burns the edges a bit.

How to make cauliflower pizza crust

7. Bake the Crust

  • Bake for 20 minutes
  • Flip and bake for a few more minutes until crispy.
  • Your healthy cauliflower pizza crust is ready.

baked cauliflower rice pizza crust

8. Add Toppings

  • Add pizza sauce, toppings and bake again until cheese is melted.
  • Do not overload the crust with heavy toppings.

Topping Ideas

Mediterranean

Tomato sauce, bell pepper, tomato, olives, red onion, feta cheese and parsley.best cauliflower pizza crust

Chicken and pepper

Tomato sauce, sliced grilled chicken breast, olives, red onion and cheese. crispy cauliflower pizza crust

Cheese

My favourite!!!

cauliflower pizza crust

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 Healthy Pizza Crust Recipes:

Watch Olena Make Cauliflower Pizza

And don’t forget to subscribe to my YouTube Channel for weekly cooking videos!

Print

Cauliflower Pizza Crust

4.8 from 64 reviews

How to make THE BEST crispy and tasty low carb cauliflower pizza crust with foolproof step by step video recipe.

  • Author: Olena of ifoodreal.com
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour
  • Yield: 8 slices 1x
  • Category: Dinner
  • Method: Oven
  • Cuisine: North American
Scale

Ingredients

  • 1 medium head of cauliflower (6″ – 7″ wide or 2.53 lbs) or 5-6 cups of store bought cauliflower rice
  • 1 egg, large
  • 1 tsp Italian seasoning (dried oregano or 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

  1. Preheat oven to 375 degrees F and line baking sheet with unbleached parchment paper or silicone mat.
  2. 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”). Transfer cauliflower rice on a prepared baking sheet and bake for 15 mins.
  3. Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a double/triple layered cheesecloth or linen towel, and let cool for 5 minutes. 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.:)
  4. 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.
  5. 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 that in my video, I made it a bit too thin.
  6. Bake for 20 minutes, carefully flip with spatula and bake for a few more minutes.
  7. Top cauliflower pizza base with your favourite toppings and bake again until cheese on top turns golden brown.
  8. Slice and enjoy.

Store: Refrigerate covered for up to 2 days.

Freeze: Tightly wrapped in plastic for 1 month.

Notes

You could cook cauliflower rice in a microwave (I just don’t have one) adjusting time according to your microwave’s abilities (they all differ).

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

379 comments on “Cauliflower Pizza Crust (Video)

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  1. I made this before but I used a different recipe I found online this one is by far my favorite, it came out so good, however the crust got a little darker than I like, so I’ll have to adjust to time and temp but all in all I am very happy with this recipe I’ve already shared it with others thanks so much!

  2. This recipe was incredibly simple and turned out fantastic. I placed it in front of my boyfriend and he ate a whole piece and told me it was one of the best thin crusts he’d ever tasted. (I topped it with grilled shrimp, sauteed onions and brussels sprouts, green olives and a sprinkle of parmesan cheese on a thin base of red pasta sauce.) THEN I told him it was made of cauliflower…he said he never would have tried it if I had told him beforehand, but now I am welcome to make it for him any time. 🙂

  3. I’d heard about cauliflower pizza crust and thought it was weird – but after having tried cauliflower fried rice I decided to give the pizza a go.
    I don’t own a food processor, but found the vita-mix on the lowest setting does a good job of ‘grinding’ the cauliflower. It takes 3 – 4 batches to do it all.
    After baking the cauliflower bits I give it a squeeze and the I give it to hubby – and he always gets way more water out than I ever could.
    The final assessment – this is an amazing pizza crust! You really do need to squeeze out more water than you think you’ll ever be able to – and when it is dry enough you’ll be able to make pizza crust with it that is a little bit crispy on the bottom!

  4. I made this twice this past weekend beause it is so delicious!! My husband and kids even loved it! It has so much more flavor than traditional pizza crust and you cant even taste the cauliflower. The only thing I added the second time was some garlic powder (I LOVE garlic). Great Recipe!!!

  5. Very easy and super tasty!! I only used one package of frozen cauliflower rice but forgot the cheesecloth, so my only modification was that I microwaved the pouch then squeezed out as much of the juices as I could. I then baked the cauliflower for the 15 minutes and this removed a lot of the moisture. The “dough” wasn’t soggy and was quite delicious! Will definitely be making again!

  6. Great recipe. I followed and did not modify. 10 times better then the last cauliflower pizza crust recipe I tried. The crust holds up and is bendable has a great texture.

  7. We have tried three different crust recipes and all failed but this one!! Yay! Thanks 🙂

  8. Loved it, topped it with all our favourites and savoured every bite! It was well worth the work.

  9. My hubby is on a low carb diet & is a “pizzaholic”! I made this as a surprise & it was really a treat. I used a bit more seasonings & added garlic salt & the spices were perfect.It is so important to remove as much of the water as possible. I squeezed most in cheesecloth & then used two dish towels to absorb what was left. I would have preferred the crust a little more crunchy & will try mini pizza’s next time. This is a Must Try!

  10. love this pizza recipie tried the first time tonight was a bit lazy didnt flip the base but still turned out great so cant wait for next time and flip the base to make more cripsy – good work team

  11. When I saw that this needed to be flipped, I decided to split the “dough” in half and make two “personal-size” pizzas. Came out great. I’m on Weight Watchers and tried to calculate the Smart Points, and the nutritional information seems off. I think the only points that need counting are the cheese and the olive oil spray, and I got 7 points per pie. Delicious, tasty and filing. Made with veggies I happened to have on hand – orange pepper, red onion, sliced Campari tomatoes and asparagus. As someone else said, it is labor intensive, but really fun. Thanks!

  12. SO yummy. Made this as a pesto veggie pizza topping with kale, red onion, grape tomatoes, garlic, and feta cheese. Definitely need to make double the dough (meaning two large heads of cauliflower) if you want to feed more than two. Honestly I could eat the whole thing by myself and not feel bad.

  13. This was a pretty good pizza substitute while on a keto diet. My husband and daughter said it was pretty good too. We topped it with green peppers, yellow peppers, and onion. Thanks!!

  14. Wow, great! I’ve made a few cauliflower crust recipes and none come close to this one. Easy to pick up and eat and delish! Highly recommend.

  15. Made this last night! Instructions were easy to follow. I topped the cauliflower crust with tomato sauce,bell pepper,red onion,parsley,feta cheese and pepperoni! I ate half of pizza for dinner and the other half for lunch today! Tasted delicious and I didn’t have to feel guilty about eating pizza dough made from white flour. I will definitely be making this again! Thanks for the recipe?

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