Cauliflower makes the perfect healthy pizza crust! Yes, Cauliflower Pizza Crust, it can be done! This crust has a great texture and does not fall apart. Now “pizza night” can also be “cruciferous vegetable night”!
I don’t think most people will even be able to tell that the crust is made of cauliflower. This is so much healthier than regular pizza crust. It is low-carb and gluten-free. Plus, making this crust is pretty quick and easy. My daughter loved this pizza so much that she actually ate more than me! That is very, very rare! This is a great way to get kids, and adults, to eat their veggies!
If you need a tasty low-carb sauce for your pizza, try my Easy Low Carb Marinara Sauce. It is so easy to make and tastes awesome! For a nice family meal, you can make this Big Italian Salad to go with your healthy pizza.
Note: The printable recipe is located at the end of this post. Please visit The Scoop for my latest posts or you can search or browse my Recipe Index.
Cauliflower Pizza Crust Ingredients
- cauliflower grated into a “rice” texture – I only use fresh cauliflower.
- egg – beaten
- finely grated parmesan cheese
- optional: garlic powder
Pizza Toppings
You can use whatever toppings you like. I used a 1/2 cup of organic pizza sauce. I like a saucy pizza, you may want to use less. For the cheese, I topped this pizza with a 1/2 cup of 6 cheese Italian blend. Personally, I would have loved to top it with some fresh mozzarella and fresh basil. Unfortunately, I did not have any on hand… next time! This is your opportunity to get creative! Why not make two pizzas and put different toppings on each pizza. If you have kids, let them top their own pizza. So much fun! 
How to Make Cauliflower Pizza Crust
First, preheat your oven to 425 degrees Fahrenheit. Now, you need to make 2 cups of cauliflower “rice”. I used a 10 oz. bag of cauliflower florets, and once grated, it was exactly 2 cups. To create the “rice” texture, you can either use a hand cheese grater or a food processor. I choose to use the food processor because it is so quick and easy. 
Once you have grated the cauliflower, put it in a microwave-safe dish and microwave on high for about 7 minutes. Allow the cauliflower to cool in the microwave for about 10 minutes, then drain or squeeze out any extra liquid.
Now it is time to make the pizza “dough”. In a large bowl, mix the cooked cauliflower, beaten egg, parmesan cheese and salt. 
Line a pizza pan or baking sheet with parchment paper. Spray the parchment paper with non-stick cooking spray. Scoop the pizza “dough” onto the lined pizza pan. Form your crust by hand. Press it with your fingers or spoon so that it is compact, not loose or crumbly. Make it thin on the inside but form a “lip” on the edges, using the edge of your hand, so that you have a nice pan like crust that will hold up. See my examples below. 
Now it is time to bake the crust. Only the crust, do not add your toppings yet. Place the plain crust into the preheated oven and bake at 425 degrees Fahrenheit for about 15 minutes. Once finished, carefully remove from oven. See that beautiful pizza crust? It is just starting to become golden and has held together so nicely! What a perfect platform for our toppings! 
So, now it is time to add the toppings! Remember, you can add whatever you want to your pizza so get creative and have fun! I like my pizza extra saucy and I added just a few pepperoni to mine because pepperoni makes me smile. 
Once you have added all your toppings, place the pizza back into the oven and bake at 425 for 10 – 15 minutes. When the cheese is bubbly and the crust is golden brown it is finished. Carefully remove pizza from the oven and allow pizza to cool on rack for a few minutes. Slice and serve hot. 
Hello Pizza, I see you too… and you look sooo yummy!
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| Cook Time | 30 minutes |
| Servings |
Pizza
|
- 2 cups fresh cauliflower grated into a "rice" texture
- 1 egg beaten
- 1 cup Parmesan cheese finely grated
- 1/8 tsp garlic salt or garlic powder optional
- Pizza Toppings Add whatever pizza toppings you like.
Ingredients
|
|
- Preheat your oven to 425 degrees Fahrenheit.
- Make 2 cups of cauliflower "rice". To create the "rice" texture, you can either use a hand cheese grater or a food processor.
- Once you have grated the cauliflower, put it in a microwave safe dish and microwave on high for about 7 minutes. Allow the cauliflower to cool in the microwave for about 10 minutes, then drain or squeeze out any extra liquid.
- In a large bowl, mix the cooked cauliflower, beaten egg, parmesan cheese and salt.
- Line a pizza pan or baking sheet with parchment paper. Spray the parchment paper with non-stick cooking spray.
- Scoop the pizza "dough" onto the lined pizza pan. Form your crust by hand. Press it with your fingers or spoon so that it is compact, not loose or crumbly. Make it thin on the inside but form a "lip" on the edges, using the edge of your hand, so that you have a nice pan like crust that will hold up. See my examples in post.
- Place the plain crust into the preheated oven and bake at 425 degrees Fahrenheit for about 15 minutes. Once finished, carefully remove from oven.
- Add pizza toppings.
- Put pizza back into the oven and bake at 425 degrees Fahrenheit for 10 - 15 minutes. When the cheese is bubbly and the crust is golden brown it is finished.
If you need a tasty low-carb pizza sauce, try my Easy Low Carb Marinara Sauce.
This is so good, made it tonight and my fussy child like it. I wish I could post a picture.
Thank you so much! I have a very picky child myself, so I truly appreciate the compliment. If you have an Instagram account, you can post a picture and tag @thesumofyum
We really enjoyed the pizza recipe. I used two 14” pizza pans. I would suggest 16-20 oz of cauliflower for each pizza. This will allow to go little thicker on bottom and a nice edge. Of course cook longer. Overall good pizza!
I just started watching carbs. Made this for our dinner last night it was very good. I used frozen riced cauliflower but squeezed all the moisture out before prepping and baking. It was delicious. My husband liked it also. This recipe is a keeper. Thanks.
Thank you so much for the compliment, Teri! I’m glad that you and your husband enjoyed the cauliflower pizza. It was very smart of you to squeeze out the extra moisture from the frozen cauliflower. Good luck with your new low-carb eating plan!
Did you use frozen cauliflower? You mentioned a “10 oz. bag of cauliflower florets”.
Hi Linda,
No, I used fresh cauliflower. I have found the water content in frozen cauliflower makes it too “mushy”. Plus, I think fresh really does taste better. I hope this helps and that your pizza turns out great!
I tried with frozen and worked great!
Can you freeze this crust after it’s made? I meal prep on Sundays and wouldn’t use it for a couple days.
Good question. I have not personally done this. It should be fine as long as you bake it and allow it to cool first. Then store it in an airtight container.
Can you tell me what size pizza this will make? 8 inch, 10 inch, etc. And can I use a pizza pan with sides?
Hi Cynthia,
It makes about a 12 inch pizza. Yes, you can use a pizza pan.
Yum is right. My husband and I just made this pizza crust with your Low Carb Marinera It was excellent.
Topped our pizza with green pepper mushrooms and ham and mozzarella
Thank you so much! I am so glad that you liked it! Sounds like a yummy pizza combination.
Is that Parm cheese in the can?
Yes, the very fine parmesan cheese works best. You can also use freshly grated cheese that has a fine texture.
This turned out far better than any cauliflower crust recipe I have tried in the past! I did blot some of the moisture out of the mixture with a paper towel after pressing it into form on the parchment paper. I also flipped it over after about ten minutes so both sides could achieve a bit firmer consistency, and cooked for another five before putting toppings on. PERFECT, and so easy, thank you so much for sharing!
Thank you so much Melaney! I am so glad that you liked it! Also, thank you for sharing your tips, very helpful for everyone to see what worked for you. Big hugs!
Do you need to squeeze the cauliflower to get the liquid out before making crust ??
Hi Nancy,
As long as you follow my instructions for preparing the cauliflower it should not have too much excess liquid so you should not need to “squeeze” the cauliflower.
How many net carbs for the crust only? Divided into how many slices?
The entire pizza crust is about 11 carbs. If you divide it into 8 slices, it would be less than 1.5 carbs per slice. If you use my low carb marinara sauce, that is 3 net carbs per cup. If you top it with cheese, that would be about 3 total carbs per slice with everything on it. Hope this helps!
Great substitute for regular pizza dough. It holds up nicely and is a good way to get more veggies into the kids’ pizza and chicken nugget diet.
Yes, I agree! And it’s low carb too!
Thank you for the recipe. Made this for my son and he loved it! I’m not a fan of cauliflower but I loved it!
Thank you so much Lorie! I am so glad that you both liked it!