by Olena

Cauliflower Pizza Crust (Video)

by Olena

4.9 from 95 reviews

How to make THE BEST crispy and tasty low carb Cauliflower Pizza Crust with foolproof step by step video recipe. Only 56 calories and 4 grams of carbs per slice.

Just read reviews for yourself! This cauliflower crust pizza comes out crispy, you can hold the slice and use frozen cauliflower or cauliflower rice to make it.

Cauliflower Pizza Crust

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


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

Chicken and pepper

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


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!


Cauliflower Pizza Crust

4.9 from 95 reviews

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

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


  • 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)*


  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.


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.

346 comments on “Cauliflower Pizza Crust (Video)

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    1. Refrigerate the crust covered for up to 2 days.
      Freeze: Tightly wrapped crust in plastic for 1 month.
      Add toppings before cooking because it will get soggy.

  1. I made this crust last night! Mind you, my hubby is not a huge cauliflower fan. I found this so super easy to make, it was ridiculous!. Can I just tell you how tasty it came out. I accidentally didn’t add the cheese into the raw crust and it came out perfect. Crispy and held together, I will try the cheese next time. I used a little red sauce and tomato paste, some slices of mozzarella , fresh basil, fresh garlic and slices of tomato and my “picky” husband just loved it. I have been telling everyone at work how easy and tasty this came out. I have printed copies of the recipe to hand out.

  2. So I thought I give this a try…now as far as the whole putting together process…EASY!!! However, the flipping part was Either I didn’t squeeze enough of the water out,I’m just not a good flipper,or the temp was to high???lol….it literally stuck to the parchment paper…any Ideas or help would be appreciated 🙂 I salvaged what I could and it is currently in the oven

    1. Sorry to hear that. Spraying parchment paper with cooking spray helps. Also squeezing as much water as possible and flipping with 2 spatulas. Maybe it was wax paper? Or some parchment paper is more sticky. Should work!:) Good luck!

  3. Ok, I see that at the end of the recipe, I was following the picture steps laid out on the top, and didn’t get that far down past the advertisements.

    I like cauliflower pizza, the store ones I have had have been fine, and the one a friend made was great, and nothing like the crumbly mass that I end up with when I make i.

    1. I see. Maybe if you try the actual recipe card, it will work now? Inside the post it is more of a guide with pics and explanations. Actual recipe is below. It should work because it works for all of us. Good luck!:)

  4. Easy and delicious. I have been wants to make my own crush for some time. I made mini crusts to use for sandwiches. I seasoned with Italian seasoning and everything bagels. They turned out great!! Can’t wait to make more.

    1. Oh, also “follow your heart” vegan mozzarella, well all their stuff is incredible!!!!! Most comparable ranch, coming from someone who gives things up if the alternatives aren’t exactly as delicious, but the soy free veganaise and smoke gouda slices.. I don’t know how they do it, since the rest are blagg, but they do and I am so grateful ☺

  5. Not true it can’t be vegan lol have you heard of vegan cheese??? Also we have aquafaba and just egg products that work in this.

  6. This is the best cauliflower crust I have ever made! You can actually hold the slices like regular crust.

  7. My first ever cauliflower crust! Thank you for your recipe- I actually mixed in 3 types if cheese for the crust (a little parmesan, brie and mozzarella and put garlic powder with the dry herbs stage
    Very good pizza substitute!!!

  8. Such a good recipe! I was nervous about cauliflower but I’ve been trying a diet that has no carbs right now. So I thought it would be good to find new options.
    It was really good and super simple to make. Wish I could post the pictures I took 🙂 You’d be proud.

  9. I have not been baking for very long but as for being off work know for a while I thought I’d give my wife a break and try this pizza crust not done yet but looks and smells great

  10. For one crust I doubled this recipe which made it thick enough to pick up and not fall apart. Our pan interior (sans lip) is 12″. This is a great recipe that doesn’t have the eggy taste I’ve experienced with other recipes. We squeezed the heck out of the Califlower and I also put the preshredded mozzarella (contains starch which helps with binding) in the food processor to make the shreds smaller and help it spread out a bit in the cali. Baked 20 min flipped baked 10 min more flipped then topped and baked for 5 min then broiled until cheese had brown spots. Note I used a fresh piece of parchment every time I flipped to prevent adding extra moisture back into the crust.

    1. So the crust is easy enough to flip? I’d like to try this but am anticipating the flipping going awry & the whole thing landing on the floor! Any tips for successful flippin’?

      1. I have made cauliflower pizza pretty much every Friday for my family and no recipe compares to this one at the moment. Just flipped this crust and it is looking very delicious! I used two spatulas (as recommended) and it worked fine! I was a little worried so I did it quick and the crust stayed together perfectly. So far best crust I’ve made!

    2. Have not yet put this one to work. Thanks for the shakedown. The whole process is beginning to take shape in my mind.

  11. Excellent and so easy! I used packaged riced cauliflower and sweetpotato and substited cottage cheese for the parm, came out perfect. Will make agaun

  12. Made this for my family, and they all enjoyed it very much! I’m doing Keto, but my wife and daughters are not. Nice to have a dish that works for alll of us.

  13. Slam dunk! I made a bruschetta pizza with this recipe and it was sheer perfection. Thank you for the clear instructions. I’m not very strong but found a great way to squeeze the cauliflower dry efficiently. I wrapped it in a linen towel and used a rolling pin on a slanted wooden board. Nice!

  14. Delicious and very filling. I added a bit of garlic salt to the recipe.I made two pizza bases and froze one of them, I ‘m interested to see how it works out.
    Will definitely be trying it again.

  15. Love it. Much better than some other recipes. I only cooked it about 5 minutes in the microwave, which seemed enough; cooled it in the fridge for a while before adding the egg and cheese. I was scared by trying to flip (it would be a bummer to crack or drop it after all that work), so I put a piece of parchment paper on top, put another round pan on that, and turned it over, slipping it back on the hot pan on the new parchment paper. Worked like a charm. I completely forgot to flip it the first time I made it, and it was still good. Definitely correct that 1 recipe is not enough for more than 2 people. Glad I had salad!

  16. Best cauliflower pizza I’ve ever had. A little bit of work if you are using fresh cauliflower, but cooking it in the microwave speeds things up. Definitely no leftovers!

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