Cauliflower Pizza Crust Recipe (2024)

This Cauliflower Pizza Crust recipe is a healthy, nut-free pizza crust recipe made with only 3 simple ingredients.

Bonus, this cauliflower crust recipe is also gluten-free and grain-free.

Cauliflower Pizza Crust Recipe (1)

What Is Cauliflower Pizza Crust?

Cauliflower pizza crust recipes areflourless, gluten-free, low-carb pizza crusts made of 3 simple ingredients.

It is a very healthy pizza crust recipe perfect for anyone watching their carb intake. This crispy cauliflower pizza crust recipe is also perfectly keto-friendly.

In fact, one single slice contains only 3 grams of net carbs. Plus, the calories in a cauliflower pizza are very low.

There are only 66 calories per slice!

How To Make This Cauliflower Pizza Crust

This recipe is ridiculously easy to make. All it takes is 3 base ingredients and 15 minutes of prep.

Ingredients

  • Cauliflower – it’s a low-carb vegetable that needs to be turned into fine rice to make the base.
  • Egg – the beaten egg in this recipe provides some of the binding to the crust. It’s possible to use a flaxseed egg as an egg-free replacer.
  • Grated Mozzarella – this low-carb cheese brings crispiness to the keto pizza crust. Use full-fat cheese for a crispier pizza.

Before you start, you need to make cauliflower rice.

How To Make Cauliflower Rice

Keto pizza crusts made of cauliflower are very easy to make. Let’s have a look at what you need to succeed in this delicious crispy cauliflower pizza crust anytime.

First, you need a food processor to pulse your cauliflower florets into a rice-like texture.

Otherwise, you can directly buy cauliflower rice from the store. We call cauliflower rice the result of grated or pulsed cauliflower florets.

Cooked cauliflower is an excellent Keto-friendly vegetable. Carbs in cauliflower only reach 1.7 grams of net carbs per 100 grams once cooked. So this great recipe is perfect if you’re on the keto diet!

After your cauliflower is pulsed, you need to steam your cauliflower rice. The best technique is to steam your cauliflower in a microwave-proof bowl.

Obviously, if you don’t have a microwave, you need to use a vegetable steamer or boil your cauliflower rice in water.

Finally, for a perfect result, drain all the residual water left in your steamed cauliflower rice. You need a clean towel for this.

Tip: Drain your cauliflower rice as much as you can

You must obtain a ball of steamed cauliflower, like a dough, very dry and compact.

Cauliflower Pizza Crust Recipe (2)

Making The Crust

Transfer the cauliflower rice to a mixing bowl. Add the cheese and beaten egg and combine the batter thoroughly.

Line a baking sheet with lightly oiled parchment paper and press the keto cauliflower crust onto it.

Give it the shape you want, round or rectangular.

Tip: Spread it thinly on your baking sheet.

The thinner you press the cauliflower crust, the crispier it will be after baking!

Pre-bake the crust for 15 minutes at 400°F (200°C).

Tip: Flip It Before Adding Toppings.

To make the perfect, crispy under-crust, flip it after it’s prebaked before adding any topping.

Topping The Pizza

This keto crust recipe can be used as a pizza crust replacement, and therefore most regular pizza toppings can be used.

In order to limit carbs, opt for a no-sugar-added tomato paste or tomato sauce or, my favorite option, a homemade keto pizza sauce.

You can also use sour cream as a zero-carb option. Our favorite keto pizza toppings are:

  • Pepperoni
  • Sausage
  • Mushrooms
  • Italian Seasoning
  • Cheese
  • Onions
  • Olives
  • Peppers
  • Chicken
  • Beef
  • Anchovies
  • Some spicy olive oil

Tip: Avoid water-loaded toppings or pre-cook them.

Mushrooms, zucchini, or eggplant release water on your pizza crust and soften the crust.

I recommend cooking these ingredients in a frying pan before adding them to the crust.

Cauliflower Pizza Crust Recipe (3)

Storage Instructions

You can store the baked pizza slices in the fridge for a few days in the fridge. Rewarm it in the oven for 10 minutes at 400°F (200°C).

It’s also possible to freeze the pizza slices in zip-lock bags for up to 3 months in the freezer.

Have you made this pizza crust recipe? Share a comment or review below!

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Cauliflower Pizza Crust Recipe (10)

Cauliflower Pizza Crust

3gNet Carbs

This Cauliflower Pizza Crust is a delicious healthy and low-carb pizza crust perfect for any occasion!

Prep: 15 minutes mins

Cook: 15 minutes mins

Total: 30 minutes mins

Yield: 6 slices

Serving Size: 1 slice

4.97 from 495 votes

Ingredients

US CustomaryMetric

  • 5 cups Cauliflower Rice about the head of a medium size cauliflower
  • 1 large Beaten Egg or flaxegg
  • ½ cup Grated Mozzarella
  • ¼ teaspoon Garlic Salt optional
  • 1 teaspoon Dried Oregano optional

This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

Instructions

  • Preheat the oven to 400°F (200°C).

  • Prepare a baking sheet covered with parchment paper. Spray some oil on top to prevent the crust from sticking. Set aside.

  • Place half of the cauliflower florets into a food processor with the S-blade attachment. Process for 30 seconds, stop and scrape the bottom and sides. Repeat for 30 seconds until all the florets are pulsed into fine cauliflower rice – it will look like couscous/semolina. Transfer the cauliflower rice to a microwave-safe glass bowl. Process the other half of the cauliflower florets until pulsed into rice and transfer into the glass bowl.

  • Cover the glass bowl with a microwave-safe lid. Microwave for 5-6 minutes. Remove from the microwave with oven mittens – be careful it is super hot!

  • Transfer the hot cauliflower rice onto a clean towel. Squeeze as firmly as you can to release all the water. Again it is hot, so use your oven mittens to avoid burning your hands.

  • Open the towel. You should obtain a dry ball of cooked cauliflower rice. Transfer into a bowl, and add spices, salt, beaten egg, and cheese. Combine with a spatula. The cheese will melt, and the cauliflower pizza crust is forming.

  • Press the cauliflower crust onto the prepared baking sheet. Press with your hands to form a round pizza.

  • Bake for 15 minutes or until the borders are crispy.

  • It is optional, but if you can flip over the crust and bake for an extra 5-8 minutes on the other side, it will add extra crispiness to the crust.

  • Spread your favorite pizza toppings, starting with a sauce like my healthy pizza sauce, sour cream, or no-added-sugar tomato paste, then flat ingredients like pepperoni, ham and finish with extra grated pizza cheese

  • Bake again for 15 minutes until your toppings are cooked, and the cheese is melted.

Notes

The nutrition panel is for one slice without toppings.

To make a flaxseed egg, combine 1 tablespoon of flaxseed meal with 3 tablespoons of lukewarm/hot water. Whisk and set aside for 10 minutes until it resembles egg texture. Use it as a beaten egg replacement.

Tried this recipe?Mention @sweetashoneyrecipes

Serving Size: 1 slice

Yield: 6 slices

Serving: 1sliceCalories: 63kcal (3%)Carbohydrates: 4.9g (2%)Fiber: 1.9g (8%)Net Carbs: 3gProtein: 4.9g (10%)Fat: 3.1g (5%)Sugar: 1.8g (2%)

Cauliflower Pizza Crust Recipe (15)

About The Author

Carine Claudepierre

Hi, I'm Carine, the food blogger, author, recipe developer, published author of a cookbook and many ebooks, and founder of Sweet As Honey.

I have an Accredited Certificate in Nutrition and Wellness obtained in 2014 from Well College Global (formerly Cadence Health). I'm passionate about sharing all my easy and tasty recipes that are both delicious and healthy. My expertise in the field comes from my background in chemistry and years of following a keto low-carb diet. But I'm also well versed in vegetarian and vegan cooking since my husband is vegan.

I now eat a more balanced diet where I alternate between keto and a Mediterranean Diet

Cooking and Baking is my true passion. In fact, I only share a small portion of my recipes on Sweet As Honey. Most of them are eaten by my husband and my two kids before I have time to take any pictures!

All my recipes are at least triple tested to make sure they work and I take pride in keeping them as accurate as possible.

Browse all my recipes with my Recipe Index.

I hope that you too find the recipes you love on Sweet As Honey!

Cauliflower Pizza Crust Recipe (2024)

FAQs

What are the ingredients in pizza pizza cauliflower crust? ›

What are the ingredients? Non-GMO cauliflower, Non-GMO pizza mix (corn starch, rice flour, potato starch, dextrose, vegetable fibers (psyllium, fructose, emulsifier), vegetable fibers (inulin), stabilizer (sorbitol)), water, non-GMO yeast, non-GMO extra virgin olive oil, non-GMO brown cane sugar, non-GMO sea salt.

How many carbs in a pizza with cauliflower crust? ›

As for carbs, cauliflower pizza crust comes in at 16 grams of carbohydrates. Compared to our deep dish, gluten-free, original, and skinny crusts, cauliflower crust is middle of the road for carbohydrates. It's equivalent to a deep dish, which has 15 grams of carbohydrates.

Why does my cauliflower pizza crust fall apart? ›

Aside from the lack of gluten, another reason cauliflower pizzas are so prone to falling apart is because cauliflower is packed with water.

What are the ingredients in Caulipower pizza crust? ›

Ingredients. Cauliflower, Brown Rice Flour, Rice Flour, Water, Corn Starch, Tapioca Starch, Sunflower Oil, Egg, Extra Virgin Olive Oil, Baking Powder (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Corn Starch, Monocalcium Phosphate), Xanthan Gum, Sugar, Yeast, Vinegar, Salt.

Is cauliflower crust pizza really healthier? ›

Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.

Why is cauliflower pizza not keto? ›

The premade cauliflower crusts in your local grocery store or pizza restaurant are rarely crafted with the keto diet in mind. If you check the ingredients, you are likely to find corn starch, corn flour, potato starch, chickpea flour, potato flour, and/or tapioca starch.

Can diabetics eat cauliflower pizza? ›

Plus, a crust made with almond flour or vegetables like cauliflower tends to be much lower in carbs than regular pizza, and it will affect your blood sugar less significantly than crusts made with white or whole wheat flour.

What is the healthiest pizza crust? ›

Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal. But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want.

Why does my cauliflower pizza have so many carbs? ›

A single slice could have anywhere from 2 to 29 grams. That's a huge range, especially because cauliflower isn't carb-heavy (a cup has 5 grams). Why the difference? Crusts may include rice or brown rice flour, sugar, tapioca starch, and corn starch, which supply carbs.

Why does cauliflower pizza hurt my stomach? ›

Cauliflower provides essential vitamins, minerals and nutrients, but it can also cause stomachaches or abdominal cramps. The culprit behind the stomachaches is cauliflower's fiber content, which becomes most troublesome when you increase your fiber intake too rapidly without giving your body time to adjust.

Why is my cauliflower crust not crispy? ›

Cauliflower needs to have all the water squeezed out of it, and it needs to be baked to a cracker-like consistency. Even with egg and cheese, used in most recipes, you still need to cook it long enough to drive out the water. It will never have the flavor, the chew, or the coherence of crust. That's the answer.

Is cauliflower pizza crust inflammatory? ›

Cauliflower is high in fiber which we all know is super important for our bodies. Fiber works to reduce inflammation and help your digestive system. Vegetables that are rich in fiber are also known to lower the risk of diabetes, cancer, and heart disease.

What is California pizza Kitchen cauliflower crust made of? ›

The new crust is vegetarian and it's made with "a custom blend of cauliflower, mozzarella cheese, rice flour, herbs and spices," according to the brand.

Is Caulipower pizza good for diabetics? ›

Well, when it comes to CAULIPOWER®, the answer is a resounding, “YES!” For those living with diabetes it can be challenging to find meals and recipes that are not only good for you, but taste like the foods you actually want to eat. The words "pizza" and "veggie-packed" just don't go together, right? Wrong!

What is the difference between keto crust and cauliflower crust? ›

The keto crust closely resembles Blaze's original pizza crust but contains just 6 grams of net carbs, while the cauliflower crust is vegetable-based; both are gluten-free. The four pies—Keto, Protein, Vegan and Vegetarian—make up the new Life Mode line and are available only through Blaze Pizza's app and online.

What are the ingredients in open nature cauliflower pizza crust? ›

CRUST (CAULIFLOWER, LOW MOISTURE MOZZARELLA CHEESE [PASTEURIZED MILK, CHEESE CULTURES, SALT, ENZYME], TAPIOCA STARCH, RICE FLOUR, RICE STARCH, EGG WHITES, CONTAINS LESS THAN 2% OF THE FOLLOWING: CANE SUGAR, YEAST, SALT, GARLIC POWDER, SPICES, XANTHAN GUM, CULTURED BROWN RICE, BROWN RICE FLOUR, CITRIC ACID, LACTIC ACID) ...

Does cauliflower pizza crust contain dairy? ›

It is dairy-free, made with almond flour, coconut flour and has a crisp to it. Plus you use frozen cauliflower rice, so no added mess in the kitchen. I love that this crust is versatile too. You can use any toppings you want when you make it.

Why is cauliflower pizza high in carbs? ›

A single slice could have anywhere from 2 to 29 grams. That's a huge range, especially because cauliflower isn't carb-heavy (a cup has 5 grams). Why the difference? Crusts may include rice or brown rice flour, sugar, tapioca starch, and corn starch, which supply carbs.

Does pizza pizza cauliflower crust have gluten? ›

Pizza Pizza's Cauliflower Crust is gluten-free, vegan, contains two servings of vegetables, and tastes awesome! Available in Medium only.

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