by Olena

Cauliflower Pizza Crust (Video)

by Olena

4.8 from 66 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


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

4.8 from 66 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.

382 comments on “Cauliflower Pizza Crust (Video)

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

  2. 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.

  3. 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!

  4. 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.

  5. 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!

  6. 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!

  7. Thanks! Came out great!
    Welll…it’s super tasty but took like 1.5 hrs. Cauliflower crust, homemade sauce (1cup) with peppers and onions (1/2 cup each) and parmesan cheese(2 tbsp) as toppers. (168 cals/12g carbs/8g fat/15g protein/0 sugar)
    *just realized I forgot to put mushrooms on!

    I used Mann’s Fresh Cauliflower “Rice” in a bag pulsed in a few times in the Ninja. I have never had cheesecloth OR ever seen it in the store (lol, never looked either, to be honest) so I used a combo of coffee filters and paper towel.

    I basked 5 minutes after turning it over and 6 minutes after toppings were added.

  8. First time trying a cauliflower pizza crust as spouse is trying low carb. It was very tasty. I used the size cauliflower suggested, but I feel it made a one person pizza, rather than filling the whole pizza pan size as shown the picture. Definitely wish I had doubled everything so the whole family could try it (instead it was a well enjoyed meal by spouse while we all had regular dough pizza). The efforts to rice, roast, squeeze out the liquid are not efforts I want to repeat again soon though. After waiting 5 minutes, I was still going to burn my hand trying to squeeze out that still super hot water. I did get to try a piece and it was REALLY good. It was obviously NOT regular pizza dough and still definitely had the cauliflower flavor, but we love cauliflower and it was gobbled up! Held together well like a soft, thin crust pizza slice, and we were able to get a good crunchy crust on the edge which was well enjoyed.I made it fairly thin and it was easy to flip after first 20 mins, even though I forgot to grease my parchment paper. THANK YOU for sharing this! It will be made again.

  9. Made this and topped with Alfredo sauce, shredded turkey and broccoli. It was delicious!! This will definitely be added to our meal rotation.

  10. 1 hour spread this in a sheet pan at 200 degrees occasionally stirring will dry it out just fine. Using frozen riced cauliflower (microwaved- two bags bags makes this recipe) gives you good uniformity and probably less wet initially than steaming your own. 15 mins at 450 before flipping was enough for me.

  11. Do you see an issue with freezing before baking the final crust? I have limited freezer space, and would like to just defrost, and bake instead of freezing a baked crust.

    1. You have to freeze it an a shape of formed crust either way. And bake from frozen. It might work. I haven’t tried. But it will take space in your freezer either way…

  12. I really enjoyed this recipe. 2.3lbs of cauliflower riced, baked for 20 minutes at 400 degrees. As advised I squeezed the cauliflower using my man strength, and ended up making my cheesecloth burst. I finished using a lint-less dishcloth (which I will continue to use going forward). Topped my pizza off with sliced skillet fried boneless skinless chicken thigh, sliced red onions, some bbq sauce, mozzarella cheese, and cilantro. Best guilt free BBQ chicken pizza I have ever had. I wish I could post a picture.

  13. I’m hoping to read through the comments and find a way to flip a cauliflower pizza crust. I am here to say it doesn’t work well!

    1. This is an excellent recipe–my first time ricing cauliflower (the last vegetable I’ve been willing to try!). Squeezing in a few batches made it easier.

    2. You need some extra equipment and it will flip perfectly. I have 2 rectangular silpats. I cooked it on the first one, placed on a baking sheet. When it was time to turn, I placed the second silpat over the the cauliflower crust, topped that with a second baking sheet and flipped everything, took off the original baking sheet and the first silpat and popped it back in the oven. This definitely fed 2 people.

    3. Since it is on parchment paper, we lifted the whole parchment off the pizza pan, put the pan on top of the crust upside down, then just flipped it over. Worked perfectly.

  14. This recipe was excellent I used 2lbs vs 3 of cauliflower kept everything else the same. I topped mine with sliced chicken breast, Italian cheese mix, and banana peppers and was delicious. I am so happy I found this recipe.

  15. I haven’t made this yet but it looks awesome. My question is when I’m reading the nutritional information it says 8 servings per crust. But then I also see that this is one serving so I’m a little confused? If I make this crossed just as it’s explained in the directions it’s actually over 400 calories? Also can you tell me how much fiber? Thank you so much

  16. I just tried and made this for the first time. Don’t have a food processor and didnt squeeze out the cauliflower but used 2 eggs. It came out really well even thought l winged everything to what l had to spare … Thanks!

  17. I just tried this recipe as i had fresh cauliflower from local farm. I made a basil and fresh mozzarella pizza with fresh tomatoes. My daughter is finicky. “This is pretty good mom…” She was surprised to learn crust was cauliflower, which she does not like. I followed your instructions, especially the one about squeezing all the water from cauliflower. I will make my crust a bit thicker next time because I want to freeze it and have it ready to use on a hectic day…Thanks!

  18. This was my first time making this. Although labor intensive, it was delicious and turned out perfect. I followed the directions exactly. Next time I may try the frozen riced cauliflower to save some time. I’m also wondering if lining a salad spinner with cheesecloth would help with removing the liquid? This was a great substitute and to think I ate an entire medium head of cauliflower in one sitting!

  19. This was my first attempt at cauliflower crust, and it was delicious! I actually only had a half of cauliflower head and left out the oven part on accident, and even skipping this it came out great. I topped with cheese pepperoni and jalapeños. Wish I had more cauliflower to make more!!This recipe is a keeper!!

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