The Secret To PERFECT Cauliflower Pizza Crust

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This Cauliflower Pizza Crust recipe is a healthy veggie-packed option that is naturally gluten-free and grain-free. It’s perfect for people who still want to eat their pizza, while following a low-carb or food combining diet.

best cauliflower pizza

How to Make Cauliflower Pizza

Making cauliflower pizza is straight-forward, but a little labor intensive. If you start with fresh cauliflower, you’ll need to steam it until tender. (You can skip this step by using frozen cauliflower– read further down in this post for more info.) Then, you’ll pulse it in a food processor until it’s rice-like in texture.

cauliflower rice food processor

(You can save even more time by purchasing pre-riced cauliflower, either fresh or frozen.)

The Secret to a Non-Soggy Crust

Once your cauliflower is tender and “riced” you’ll need to squeeze out the moisture that cauliflower naturally contains. This is the secret to getting a dry crust that you can pick up with your hands. (I the same nut milk bag that I use to make almond milk to do this.)

cauliflower rice squeeze

Once the cauliflower “rice” is very dry, you mix it with an egg, soft goat cheese (which gives the crust a better texture than using shredded cheese), and some Italian seasonings.

If you don’t have goat cheese on hand, many readers have reported success in the comments below using other cheeses. You can try mozzarella, cheddar, or even cream cheese with similar results. The texture is the driest with the soft goat cheese, though.

cauliflower pizza dough recipe

The crust won’t be like anything else you’ve worked with before– you spread it with a spatula, and use your hands to press and shape the dough.

how to make cauliflower pizza crust low carb

Bake until the crust is dry and golden, then flip it and bake longer until the other side isn’t soggy. I use the parchment paper to make the flipping process easier.

(You don’t need a second piece of parchment paper after you flip it– the baked crust won’t stick to the pan after it’s been flipped.)

flip cauliflower pizza with parchment paper

Using Frozen Cauliflower for Pizza Crust

I’ve been making this cauliflower pizza crust for years, and there are a number of ways you can make it, but the easiest method is by starting with frozen cauliflower.

I buy 1-pound bags of frozen cauliflower, so that I don’t have to do any chopping, and then I thaw them in the fridge the night before I want to make my pizza.

frozen cauliflower bags

Using frozen cauliflower allows you to skip the pre-cooking of the cauliflower, and ultimately saves you time, but I’ve also included directions for starting with fresh cauliflower in the recipe below if you’d prefer to do that.

You must thaw and squeeze out the liquid from the cauliflower to get a non-soggy crust.

Update: Many stores are also now carrying frozen pre-riced cauliflower, which will save you even more time, since you won’t have to break out the food processor, either.  I’ve made this crust using two 12-ounce or two 16-ounce bags of frozen cauliflower, so know that this recipe is relatively flexible with the cauliflower amount.

pizza toppings

Cauliflower Pizza Toppings

One last thing to keep in mind when making a cauliflower pizza crust is that you should try to keep the toppings minimal. Go light on the sauce, so that it doesn’t re-hydrate the crust and make it soggy, and the same goes for the cheese. (Remember, there’s already some cheese baked into the crust, too!)

How to Make It Without Cheese

If you don’t tolerate dairy well, I’ve made this crust by omitting the cheese and using an extra egg instead. The crust texture is a little “egg-ier” that way, but it still holds up.

I’ve also posted a Vegan Cauliflower Pizza Crust recipe, if you need an egg-free and dairy-free option.

frozen cauliflower pizza

How to Freeze Cauliflower Pizza Crust

Because making a cauliflower pizza crust can be a bit labor-intensive, I like to double the recipe and make two large crusts (or 4 smaller crusts for individual pizzas) and freeze the extras for an easy future meal.

I’ve found that this works best by baking the crusts, and then freezing them in an airtight container. That way, when you’re ready to make a pizza, you can simply place the frozen crust on a pizza sheet and bake it at 400ºF just until it’s heated through, about 10 minutes.

Then add your toppings and bake for 5-10 minutes more, until the cheese is bubbling.

best cauliflower pizza
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The Secret To Perfect Cauliflower Pizza Crust

Here's how to make a perfect cauliflower pizza crust, for a healthy and low-carb option. Time-saving tips included!
Course Main Course
Cuisine Italian
Keyword cauliflower pizza
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 4
Calories 74kcal


  • 1 pound cauliflower florets (or thawed from frozen; see notes)
  • 1 large egg , beaten
  • 1/3 cup soft goat cheese (or grated Parmesan)
  • 1 teaspoon dried oregano
  • 1/4 teaspoon salt


  • Preheat the oven to 400ºF. If the cauliflower isn't already riced, add the cauliflower florets into a food processor and pulse briefly, until it has a rice-like texture. Line a large baking sheet with parchment paper, then spread the cauliflower rice out in a single layer. Bake for 15 minutes, or until the cauliflower is tender.
    cauliflower rice cooked on sheet pan
  • If you're using frozen cauliflower, be sure that it is completely thawed, and process it into a rice-like texture using a food processor. (Alternatively, you can start with frozen cauliflower rice that has been thawed, to skip the food processor step.) There is no need to cook the frozen & thawed caulifower, so it will save you time! Tip: You can use up to 1 1/2 pounds of cauliflower, if you want to use two 12-ounce bags. It still holds together well!
    cauliflower riced in food processor
  • Once the riced cauliflower has been cooked (or thawed), transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! (Be careful if your cauliflower is still hot-- let it cool before handling.) A lot of extra liquid will be released, which will help you avoid a soggy pizza crust.
    cauliflower squeezed to remove moisture
  • In a large bowl, mix up the squeezed-out rice, egg, cheese, and spices. It won't be like any pizza dough you've ever worked with, but don't worry, it will work!
    cauliflower crust mixed together in bowl
  • Press the dough out onto a baking sheet lined with parchment paper. (It's important that it's lined with parchment paper, not wax paper, or it will stick.) Keep the dough about 1/4"thick.
    cauliflower pizza crust shaped on pan
  • Bake for 30 to 35 minutes at 400ºF, until dry and golden. Use the parchment paper to flip the crust over, and bake again until the other side is nice and dry, about 10 more minutes.
    baked and flipped crust on pan
  • Add your favorite pizza toppings to the crust, such as sauce and cheese, then return the pizza to the 400ºF oven. Bake an additional 5-10 minutes, just until the cheese is hot and bubbly. Slice and serve warm.
    toppings added to cauliflower pizza



Nutrition information is for 1/4 of the pizza crust, not including toppings. This is automatically calculated, and is just an estimate, not a guarantee.
This crust will be the most sturdy when you use only 1 pound of cauliflower florets, but you can use up to 1 1/2 pounds of cauliflower for a larger crust that has a higher veggie content! I usually use two 12-ounce bags of thawed from frozen cauliflower rice to make this a fast & easy as possible, so you can easily use up to 1 1/2 pounds of cauliflower in this recipe. But, if you're buying 1-pound bags of frozen cauliflower, you can use just 1 bag per pizza crust.


Serving: 1g | Calories: 74kcal | Carbohydrates: 4g | Protein: 6g | Fat: 4g | Fiber: 2g
Nutrition information is for 1/4 of this recipe. This information is automatically calculated, and is just an estimate, not a guarantee.

If you try this Cauliflower Pizza recipe, please leave a comment below letting me know how you like it. And if you make any modifications, I’d love to hear about those, too. We can all learn from your experience!

More Cauliflower Recipes:

I can’t wait to hear what else you try!

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Rande @ The Vegetable Centric Kitchen

Ooooh I’ve been waiting for this one- can’t wait to try!!


Love this idea! I’ll have to give it a try and see if I can fool my husband.


    Ha, I hope it works!!


      I tried this and it was WONDERFUL. I made two personal size round pizzas and had one for dinner and brought the other into work the next day. Lets just say I should have brought in more than one because a few of my co-workers wanted to try it and they absolutely LOVED IT and immediately asked for the recipe.
      The definite key is to Squeeze the excess water out. GREAT tip.
      The toppings I used was Sauce, Mozzerella cheese, fresh mushrooms, turkey chopped meat (cooked) and black olives. It was delicious. Thanks so much for sharing.


        Karen, just out of curiosity, does it taste much like goat cheese? My husband and I both are not fans of goat cheese but I think it’s the only cheese that won’t make my husband feel sick.


          Tracy, I’ve made this and it doesn’t taste like goat cheese. If you’re sensitive to that taste, maybe add more seasonings to it. Hope it works out!


          Is it crispy? Can u hold it in your hand w/o it bending? Thx


          I use the “herb” goat cheese and toss in a handfull of parmesan and it turns out incredible. the cauliflower really negates the goat cheesy bite


      In my quest to give up bread, I came across this recipe and was VERY much the skeptic. I made this for dinner last night. OMG! Absolutely delicious, I am completely sold! Next time, I’m thinking after the dough is cooked and before toppings are added, I’ll transfer the dough to a pizza pan with holes in the bottom to see if I can’t get the crust just a bit crisper. Sharing this with everyone I know! Again, absolutely delicious! Also thought this same recipe could probably be used for flatbread for making wraps. NICE JOB MEGAN!!!!


        Scott were you able to try this with the pizza pan with holes?? Did it make it crispier?

        I’m thinking I didn’t get quite enough of the moisture out of mine, it was great, but I wouldn’t have been able to pick up a slice of it and hold it.


          I flipped mine (baked on parchment paper on an aluminum cookie sheet) and baked another few minutes so it was browned on both sides. It was exactly right and you could lift each slice like normal pizza! So good!!


          Make sure to squeeze all the water out before baking.
          Bake for 40 min. at 400.
          Add toppings and put under broiler for 5 min. until cheese melted.
          This will give you crispy dough.

          Chef Buddy m

          Use a black cooking mat. Put the mat on your pan form the pizza…. then carefully slide it directly onto the oven rack. When done carefully slide it back onto your pan and enjoy.. once you use the mat you won’t use anything else

        craig mason

        Try using a splatter screen, one with a metal handle. They work great as a “pizza stone”.

          C Lyons

          absolutely brilliant! I can’t wait to use the splatter screen!!! Also, if you have a juicer, you can eliminate the straining and squeezing step; cook, juice, assemble.



        What kind of pizza sauce do you use? Or if you have some suggestions of some good pizza sauces I’ve noticed all the store bought pizza sauces I’ve used in the past have been gross.


          Aldi has an expanding line of affordable and surprisingly good organic products, including two pasta sauces (marinara and tomato&basil). I buy both of these, and I find that the tomato&basil sauce makes a perfect pizza sauce on my cauliflower crust! It’s flavorful and simple.

          Eva Lorentzen

          I use fire roasted tomatoes. If they are diced I just put them in my bullet for a few seconds. They taste really nice on this pizza !


          Rao’s pizza and pasta sauce is Amazing!!!it low calorie and it’s so good you don’t have to Dr it up at all


          I have always used tomato paste for my sauce i add italian seasoning to it .


          Tori, I make a good Keto friendly sauce and actually I’d eat it even if it wasn’t Keto friendly.

          I mix it all in a mason jar and put the lid on and shake until mixed. You can mix it any way you wish. Then I baste it on pizza crust. So it usually yields about 3, 10 in pizzas.

          6 oz tomato paste
          1 cup hot water
          1 tbsp apple cider vinegar
          2 tbsp olive oil
          1 tsp granulated Stevia sweetener or to taste
          2 tbsp grated Parmesan
          3 cloves garlic, minced
          ½ tsp dried oregano
          ½ tsp dried basil
          ½ tsp dried thyme
          ¼ tsp cayenne pepper
          ½ tsp pepper
          salt to taste

        Elissa Rozov

        wondering whether transferring to a hot stone would work?


          I form my crust on a piece of parchment, then slide it on a preheated pizza stone. Bake a few minutes, then flip the crust onto the stone, peel off the parchment paper, add toppings, then finish baking. Nicely crisped every time with the crust firm enough to pick up and eat by hand.


      Hi Megan
      This is a fantastic recipe. I’ve used it now a few times and we love it!! I have to say though I am still struggling to get it crispy and firm. We have to use a knife and fork every time to eat it as it just can’t be picked up. I’m definitely straining and squeezing the moisture out and I’m cooling the bases a little longer to get them browner at first bake. But still no luck. 🙁 I even put all my toppings on really fast so the sauce doesn’t have much time to sink in.
      Is there something else I should be doing? Thanks! 🙂


        After I made the cauliflower “rice” and put it in the strainer, I let it sit for a long time, until it was cool enough to handle. I think the trick is that even if you think you have squeezed enough water out, you have to keep squeezing. By the time I was done squeezing, I had reduced an entire head of cauliflower down to a tight ball the size of my fist. I was nervous that I wouldn’t have enough, but I just kept on squeezing (and even changed to a second towel). It was pretty labor intensive, but it paid off because my crust was tight enough to hold up on its own. Good luck!


          Maybe you could try using a potato ricer. I’m sure that would get ALL the extra moisture out.


          I just put the riced cauliflower in a hot pan for like 15 min on medium-high, all the moisture evaporates! Way easier than using a strainer and/or cheese cloth or just waiting it out.


        I cook it the day before, strain it an then refrigerate it. The next day I put it in a towel and squeeze the daylights out of it. Then I have a perfect crust.

          Craig Faustus Buck

          I put a tea towel in a colander and pour the cauliflower out of the cooking pot. Then I rinse it with cold water until it’s cool enough to handle. Since it’s not porous, it doesn’t soak up any liquid, it just cools off. Then I wring the heck out of it and I’m ready to go.


        My friend turned her pizza over to crisp it up. It seemed to work. I hope this at least gives you an idea. I made the recipe a few weeks ago and right out of the oven it wasn’t as firm as it was a few hours after it came out. Possibly you could make it the night before and see if it firms up.

          Anthony Young

          I just made my first one doing it this way. Looks good, but seems like it’s gonna be soft. I had the same idea. Turning it over and cooking it some more before you top it and bake. I didn’t get enough moisture out of the cauliflower. I’m gonna try again tomorrow that way. Someone was saying to boil it and then juice it to get all of the moisture out. I think that’s a fabulous idea. Wish I had a juicer to try this reverse concept. I didn’t know I was diabetic until about 6 months ago. I think I’m gonna really like this recipe. ?

        Nancy Gibson

        What if you added a corn starch to it?


        My cauliflower looks more like mashed potatoes than rice after being cooked. I might have gotten it too puréed in the processor. Do you think it will still work?


          I did that too…it cooked up great.


        Maybe too much water in your sauces?


      Can I use a hard cheese substitute as not allowed to eat soft cheeses such as goat.


        Yes, hard cheese will work well, too– the texture will be just slightly different, but still good!

      Stephen Scohy

      Holy cow. I’m just now expanding into this beautiful realm of food. Thank you for elevating my pizza game to a whole new level<3


      Can I pulse the cauliflower in the vitamix? Thank you


        Yes! I am trying this for the first time and just used my Vitamix to rice the cauliflower. It worked great!


      My 3 year old will not eat veggies, but he loves this pizza crust. We loaded it with veggies and he ate 3 pieces!!!


      If I do not have any parchment paper can I make this without or is there a substitute?


        I simply sprayed my pizza stone and made sure I “loosened” it completely before adding toppings. I also substituted regular mozzarella for goat. The crust was yummy!


      Why goat cheese for the cauliflower pizza dough? Can you use regular old mozzarella? thanks!! Trying to give up carbs….

        Megan Gilmore

        The goat cheese just provides a nice texture and is easier to digest than cow’s dairy, but regular mozzarella should work, too!

          Sharon Williams

          I’m lactose intolerant. Can this crust be made without cheese?

          Laura McEleney

          goat cheese has less carbs than mozzarella. 1oz goat cheese= .3 net carbs while mozz. has .6 net carbs per 1 oz.


    what is the calorie count for the califlower pizza


    Just made this recipe tonight after visiting the post. It was absolutely delicious. After straining and putting in a towel. I put the towel back in the strainer over the sink and twisted while I pushed down. This got most all the water out. Mine ended up very firm and I could hold my pizza. GREAT RECIPE.

    Ethel Stewart

    I had cauliflower pizza on Sunday. The family bought it frozen from the grocery store. You can buy Frozen cauliflower pizza dough at Sprouts or Kroger. I have made macaroni and cheese pizza dough for years for my children. I just buy a cheap box of macaroni and cheese dinner at an egg to it and spread it on a pizza pan. I make the mac and cheese according to the directions on the box only I added egg when it’s done and spread it on a pizza pan and continue like this recipe.

Talia @ Bite Size Wellness

Wow this is such a great idea and looks so good! I love tricks that sneak even more healthy goodness into some of my favorites. A must try on my list. Thank you!


I may or may not be jumping up and down with excitement right now! Pizza is my favorite comfort food. I tried the previous crust recipe and was underwhelmed. This looks so tastey! Thank you!


    I felt the same way about the first recipe– hope you enjoy this one!! 😀


You make the best photo tutorials. This recipe looks like such a healthy “treat” food. I will be breaking our my mini food processor to try it out!


That is so interesting! I’m totally going to try it for Friday pizza night! Thanks!


    I’ve been wanting to make cauliflower crust pizza for a while now but it’s so time consuming. I thought about buying a crust from the store but they add so many other ingredients. So tonight I decided to give this recipe a try. I did use frozen riced cauliflower to try and save time. My husband and I loved it! He couldn’t tasted the goat cheese at all. I could definitely taste the goat cheese but it was still delicious. I’m curious what other cheese people have used besides goat cheese and mozzarella. Thanks again for the delicious recipe!

      Lee Ann Zenko

      I used a half and half combo of mozzarella and parmesan. It was fantastic.


I’ve been waiting for this post for 5 days. I’m extremely excited and look forward to springing this on your neice and nephew tonight.

Pure2raw twins

LOVE IT!!! and bookmarking this now so we can remind ourselves to make this! looks soooooooooo good!
who knew that cauliflower would make a delicious pizza crust, love it


Must try this, too cool!!


I am so excited about this crust! Thank you so much for sharing Doris’s awesome recipes!


Oh Megan! You are such a blessing! I love pizza too but haven’t eaten the traditional kind in a year. I can’t wait to make this! Do you think I could substitute flax egg for the egg? Thanks again for sharing all the delights you learned from Doris!


    Hmmm, I’m not sure… Doris and I tried using Agar as a vegan substitute, and it didn’t work.

    If you try it, please come back and let us know if the flax egg works!


      Megan, have you tried using a vegan cheese to hold the crust together? if it works, then this would be the perfect pizza for me!
      Thanks for sharing these awesome recipes.


        I haven’t tried it myself, but I assume if the vegan cheese melts like regular cheese, it should work! Please let us know how it turns out for you!


      So I tried this with a Flax Egg (the rest of the recipe I kept the same, including the cheese), unfortunately, the crust wasn’t quite hand-eating-abled but I’m going to experiment again! I may try the vegan version next time but I loved the goat cheese in this one!!

      You can see my tea towel breaking (from squeezing the water out so well, haha) & results here:


I can’t wait to try this-I have definitely got to pick up cauliflower this week!!!


This looks so very good,,,but I don’t do eggs or animal cheese,,,maybe vegan cheese?? There must be something I can do for the egg??


    Doris and I tried subbing Agar for the egg, and it didn’t work. There was a comment above suggesting maybe a flax egg? Or maybe that Ener-G egg replacement?

    Please let us know if you have any success with an egg substitute!

Sara @ Plant Powered Mom

OMG, this looks so good. I want to try it but I don’t handle dairy well and my daughter is lactose intolerant. Is there anything you think I could subsitute for the goat cheese?



    I have a feeling that the crust would hold together without the cheese– the egg is the main binder.

    If that doesn’t work, you could always try a cheese substitute, like Daiya. (I’ve never tried it myself, but I hear it melts like real cheese.)

    Let me know if you try it!


      This was great — I made it without the goat cheese, and with Daiya as a topping.


      Actually, goats milk is completely different from cows milk – it’s hypoallergenic (for those with milk protein allergies), and many people with lactose intolerance find that it doesn’t affect them. Once I found this out, it made dealing with food allergies so much easier!


        As someone who grew up on a goat farm, the only “real” difference between goat’s milk and cow’s milk is that goat milk does not have lactose. Butterfat percentages vary from breed to breed, just like in cows.


        This is not accurate. While it’s very possible for someone who has an allergy or intolerance to cow’s milk tolerate goat milk, that entirely depends on the sensitivity of the person, and also depends on WHICH protein the person is sensitive to. For instance, if their issue is with whey proteins, switching to goat dairy could be worse as there’s supposed to be more whey in goat dairy; or it could be better as not all whey proteins will elicit the reaction. Some people may have an issue with caseins. They’re multiple different proteins which are, again, found in both cow and goat dairy. The major difference is not that one milk does not have the casein the person is reacting to, but that the concentrations of the different casein’s vary wildly. And then there’s the myth of lactose not being in goat dairy. Goat dairy has lactose. However, once again, lactose isn’t a single, always-the-same entity. It has different forms, and some people may find they can digest one form of it over another.
        All things said and done, it’s probably worth giving goat dairy a try, but there’s no guarantees.
        Personally though, as a celiac who doesn’t seem to tolerate dairy well, I try to avoid all dairy because I read a study that indicated to me that some celiacs can have a similar immune response (in vitro cells) to alpha and beta caseins. Seeing the miniscule amount of gluten I need to avoid, I figure that if casein is indeed my issue, I should absolutely avoid even smaller amounts of goat dairy.


          Interesting. I did not know all this. I found that I cannot tolerate whey protein, but I think I’m going to have to go dairy-free to find out what I can tolerate by reintroducing it.


      I have made this pizza two times, and each time it just gets better. I recently changed my diet to no carbs. This recipe is great!!! My husband even likes it.


      I’m gluten, soy & dairy free so LOVE love love & use Daiya faux cheeses all the time!! Definitely going to try this cauliflower pizza crust recipe using Daiya shreds:-)))


    I’ve done this using some almond flour in the place of cheese – it even gives it a bit of a “breadier” taste and feel. LOVE this recipe!


      Awesome Idea! i’m going to try that next time!

      You As A Machine

      Leigh, Great tip about adding some almond flour. I will give that a go. I tried making this recipe tonight for my daughter (in a rush). It was pretty simple even for a first attempt. My daughter can’t eat eggs so tried it with a 1TBSP ground chia seed to 3TBSP water ratio. I think I’ll try the ‘flax-egg’ next time. I’ve got some more experimenting to do with this one to get it just right, but great to know we’re on the right track. Came home to find no pizza left. The babysitter finished it off…

      Megan, Dr. Seema Kanwal told me about you!


      How much almond flour did you use?

        Jenny P.

        I wonder on top of using flax meal – add some cornstarch to help with the binding, that is if you like to use cornstarch. Or what about garbanzo flour instead of almond flour.
        I’m GF and considering going vegan eventually so this is a whole new realm to me, but this crust looks so amazing. I’m going to have to try this very soon.


        1/4 cup of almond flour they said


      Interesting! I’m going to try that, too.

      Amy Stover

      How much flour did you use


    Have you tried nutitional yeast it has a cheesey taste is packed with protein. I got mine in the bulk foods from Whole Foods.


      Nutritional yeast is so good on anything, I was just also thinking this would be good on the pizza! 🙂


YESSSS! I made the cauliflower flatbread last week and it was really good! But moist and not like crust. There’s head of cauliflower in my fridge that is about to be pizzafied! THANK YOU! And cheers to Doris!


That is so interesting! I created the original recipe and my ratio is 1 cup cauliflower: 1 cup cheese : 1 egg. Are you able to pick this pizza up in your hand?

Here’s my original recipe:

I have made the pizza several ways since 2008, but it seemed the more cauliflower and the less cheese, the worse it held together.

Love your site!



    Wow, that’s awesome Jamie!

    Yes, we were able to hold the pizza with our hands– but I think the key was straining the cauliflower really well with the dish towel. At least a cup of water was released! When I’ve tried making it before, the moist cauliflower made it much more flimsy.

    Can’t wait to eat this again and again! 😀


You’re totally right; the secret is *totally* draining the veggie. I make an amazing zucchini crust, too, and that one’s especially moist if the veg isn’t squeezed. Yay for cheese cloths and potato ricers!


    Hi Jamie,

    could you please post the recipe for your zucchini crust since that’s what’s in season and I have plenty in my fridge. Thanks

Nataliya @irunforicecream

Made this recipe tonight! So delicious and healthy! Thank you so much for sharing! I posted it on my blog also (with your reference of course :))))


Neat recipe. Reminds me a little of some of the Thrive pizza crusts however they can’t be picked up. thanks


I have this in the oven right now, but one question: I swear I had about four cups of rice, but after I steamed it and squeezed it out, it seemed like way, way less. Maybe two cups? And my pizza crust looks smaller than the one you ended up with, too. What’s the best way to measure the cauliflower rice for accuracy?


    It’s definitely hard to give exact measurements when using cauliflower rice! I used a large head of cauliflower, which was about 6 cups of raw rice, and it shrunk down to 4 cups after steaming. It looked like even less than that after squeezing it in the dish-towel, so all measurements are approximate.

    That being said, this recipe is pretty darn forgiving… so your crust will probably turn out, regardless! I have a feeling this is one of those recipes that will get better and better with practice. (Luckily, I don’t mind eating a lot of pizza! LOL) 🙂

    Hope your crust turns out well!


      My pizza definitely turned out fine, even with less cauliflower rice! I used an entire head, but maybe it wasn’t as large as the one you used. It was delicious! I topped it with tons of veggies and a little bit of mozzarella and I am already looking forward to eating the leftovers for lunch! And I’m going to try the red pepper sweet potato cream sauce tonight. It’s a Detoxinista weekend over here!


        Sounds like a delicious weekend to me. 🙂

        Eva O.

        Please post the red pepper sweet potato sauce recipe. I’ve been reading all the rave reviews on cauliflower pizza and can’t wait to make it myself!so grateful I found this site. So many useful tips on making it different ways but yours is one I’d like more info on. Thank you ahead of time!


      Omg I read this just in time – I need to make two more cups of cauliflower rice! lol I just took mine out of the oven after 4 minutes and will re-mix! 🙂 Can’t wait….

Alex@Spoonful of Sugar Free

I LOVE this idea because I am completely in love with grain-free foods….however…I can tolerate dairy of any form. I saw above you mentioned just leaving it out completely, so I might try that. Maybe add some more spices to compromise the flavor!


    Hope it works well for you without the cheese! I bet some Nutritional Yeast would add a good “cheesy” flavor, too.


      Was wondering… what if you don’t boil the cauliflower rice? Do you think it will come out more firm?

Alex@Spoonful of Sugar Free

^I mean “can’t” not “can”

Rande @ The Vegetable Centric Kitchen

So I’m making this right now and it occurred to me that the cauliflower is really more like a cauliFLOUR…hehe…


    Ha ha. 😀

    Hope you enjoy your pizza!


I cannot wait to make this! Going without pizza seems like such punishment but after being educated by you Megan on what gluten is, I do not want it in my body. Thank you for publishing this alternative!


    Hope you like it, Heather! Austin and I are totally sold on this cauliflower crust. 🙂

Amber Shea @Almost Vegan

Guess what I just made! Yup, I bought goat cheese for the first time in my life (and real cheese for the first time in at least 5 years) just for this recipe. It turned out PERFECTLY. 🙂


Oh my word – this pizza is surprisingly delicious! My kids {ages 5 and 6} both gave it 2 thumbs up. I loved being able to eat several pieces and not feel “blah” afterward–just satisfied 🙂 LOVE this and it WILL become a staple in our home!


I’m glad to hear that goat cheese doesn’t have a goaty taste because I don’t like the taste of goat. I will give it a try. Can’t wait to try this pizza, my daughter is sensitive to wheat this will be a great for her. Thanks for posting this recipe.


Oh my! This looks amazing! I’m making it now!! LOL! (Seriously!) I have no goat cheese, so I’m going to try some Mac Nut cheese I made…hopefully it will turn out as wonderful! Thanks for the awesome ideas!


    Hope you enjoy your pizza! 🙂

    Please let me know how the Mac Nut cheese works out!


      I did like the flavor with the mac nut cheese, but had a hard time getting the crust crispy. I made it again with no cheese at all & still not really crispy! LOL! Any crispy tips, or do I just need to use the goat cheese already! 😉 This really is an awesome recipe…I have been loving your site. I live in Maui and a good friend referred your site to me. Thanks for all of your yummy recipes! Bon Apetit & aloha!


I just made this pizza and it was fabulous! I topped it with roasted mushrooms, shallots, and chevre. Everyone loved it and couldn’t believe it when I revealed the secret ingredient. 🙂


Love, Love Love this recipe, have made the cauliflower crust a few times and really happy to learn the “secret” to getting it hand held. that was my one big issue to serving it to others without having to tell them it was a cauliflower crust. I top mine with BBQ sauce, shredded chicken and some black beans!


I made this for dinner tonight. I didn’t buy enough cauliflower so I added some almond flour. As topping I used Tomato Sauce, Kale and Cheese. So good. Next time I will probably try to make the crust thinner to see if comes out crunchier. But even like this, so yummy. I can’t wait for my husband to come home to see if he likes it, he doesn’t like cauliflower.


I just made this for lunch and it was really delicious. I am a pizza snob (grew up in Philly) and it met my standards. You couldn’t even tell you were eating cauliflower. Mine didn’t stay together after I baked it, but I was just as happy eating it with a fork.

Thanks for the recipe!


I made this cauliflower crust for dinner and it was delitious! I squeezed a lot of water out so my rice was pretty dry and I could pick it up even turn it over with out braking it ! Thanks for the recipe!!

Mike Haugen

I have to admit I was skeptical with this one(because I’m a man lol) but this recipe was awesome! I couldn’t believe how good it was, no leftovers ha!


    I’m so glad you enjoyed it! There are rarely leftovers in my house, either. 😉


Just stumbled upon this after doing some googling. Trying to shift some weight by ditching sugar and starch for a bit. Just magic, mate! Also loved rolling out of bed and grabbing cold leftovers or breaky. This is going to be a standby lifesaver to give in to my cravings. Now, if you can make a convincing pasta and chocolate biccies, I’ll be your friend for life!


    You’ll have to let me know what chocolate biccies are, and I’ll try to re-create a healthy version! 😉 I’ve tried looking it up, but I get a whole variety of results– from a dark, chocolate cookie, to a butter cookie covered in melted chocolate?


      Biccies are biscuits, cookies (I am guessing the writer is Australian; Brits use the term as well)


    lol Megan, I assume Dave is an Aussie.. a Biccie is just a shortened version of biscuit, or cookie, as you might call it in the US. 🙂


    Ooh, a gluten free choccie biccie? Yes, please!!!!


Outstanding! I am part of a CSA, and they sent a cauliflower – but I already had one from the produce stand. So, I went on the net to find a good use for the extra cauliflower that was gluten free and hopefully lower in carbs. And I found your page with these lovely pictures.

My spouse and I just devoured our pizza, and he thought this was as good as a “regular” pizza. It was tasty, crunchy and we won’t suffer from carb overload or “wheat belly” tonight!

Thank you for posting, and for the step by step photos. Very helpful!


How can I make this totally dairy free. NO eggs or cheese???


    I think you could leave out the cheese, and use slightly less cauliflower rice, for a dairy-free option (eggs aren’t considered dairy), but I’ve never tried making a totally vegan version– omitting both the eggs and cheese. I’ve had success using flax eggs with other recipes, so maybe it’s worth a shot?

    Please let us all know if you have any success!

Cari De La Cruz

Oh my gosh! I am so glad I found your site 🙂 I made cauliflower pizza “crust” last night and…while it “tasted” good, the “texture and consistency” left something to be desired…boo. I am sitting here eating the residue with a fork for lunch — LOL. Anyway, after the failed attempt last night, I decided to scan the web to see if SOMEONE had figured out how to make this crust…well….CRUSTY — and that’s how I found your little world 🙂 I am so excited to try this modified recipe…once I unearth my food processor from it’s box in the garage. We just moved, so I had to HAND GRATE AN ENTIRE HEAD OF CAULIFLOWER last night. Fortunately, the little bit of “knuckle” added to the flavor (ha ha). Anyway I’ll let you know how it works out — and then I’ll share your site with my “bariatric world.” We weight loss surgery types are ALWAYS looking for ways to get the flavor of foods we used to love — without the calories, carbs and…well…pain! Pizza crust can get stuck! (Oversharing?) Thanks again!


    So glad you found me!

    My first attempt at a cauliflower crust was also a bit of a disappointment– though I can’t imagine grating all that cauliflower BY HAND! What a trooper you are!! Hope you find your food processor soon, and can try this version with less effort, and less loss of knuckle. 😉

      Cari De La Cruz

      I’m super excited to try it…just waiting to be able to bend my finger…ha ha. But seriously — thank you! Your recipe makes PERFECT SENSE and addresses all of the concerns I had about the other recipe…there was just too much cheese, too much moisture, and not enough cook time! Way to go, girlie. I’ll take pictures of my creation 😉


I was so excited to try this recipe, but what a disaster! Is it possible to pulse the cauliflower too much? After I cooked it I’m left with more of a mashed potato consistancy, not like rice or flour, just mush. I’ve sent hubby to the store for some pre-made crusts 🙁


    I’m not sure if you can over-pulse cauliflower… it shouldn’t be like a puree, if that’s what you mean.

    This dough will not have the consistency of rice or flour, nor will it feel like traditional pizza dough as you form it– it will definitely feel fragile and more tender, like you have to “mush” it into place with your hands. That’s why it’s important to use parchment paper for baking, because it would stick to a pan otherwise! Once you bake it, it will be much more firm and solid. Hope you have better luck next time!

      Liz Bird

      I first tried it at a friend’s party. It was OK, but after I found out how much work went into making the cauliflower crust, the whole idea lost its attraction for me. I just don’t have that kind of time for a crust. And, I did not like Trader Joe’s crust. In short, its probably me and not the crust since it is a lot like all other gluten-free products — the consistency is way off and nothing beats a real pizza crust. I would rather do without pizza than use a cauliflower substitute.


        try Caulipower it is outstanding!!


Did you cook the cauliflower “rice” right in the 1″ of water? or in a steamer basket in the water?


    Yes, I cooked the rice directly in the 1″ of boiling water– no steam basket. I drained it all into a fine mesh strainer after cooking, before transferring it to the dishtowel to squeeze out the rest of the moisture.

    Hope that helps!


      Could I use frozen cauliflower? Has anyone tried it before that way?


since you have had 51 comments to date, and no one has asked for clarification, i must be asking a question that needs none. however, i am unsure about the steaming of the cauliflower…you said boil the water, put the cauliflower in, and cover and steam for 4 to 5 minutes. does that mean you let it boil on high, or does that mean you cover it and turn it off to steam??? what is the desired doneness of the cauliflower at the end of the 4 to 5 minutes. thank you for enlightening me. i appreciate it.


    Hi Sue! I do let the water continue to boil while the cauliflower rice is covered for 5 minutes– though, I’m not sure it’s necessary. After 5 minutes, I usually just assume that it’s done, and don’t really check the texture, but it should be at a “fork tender” consistency. (Of course, it’s nearly impossible to check with a fork since the consistency is already rice!) You can usually smell when it’s done, as well, as your kitchen will start to fill with the strong scent of cooked cauliflower. 😉

    Hope that helps!


      hi megan,

      thank you, and now will you trouble shoot for me?…

      i did not think you wanted it to continue to boil covered, because, one, i did not think that meant steaming, and two, i thought it might burn. so what do i do now…can i salvage the cauliflower? put it back on and cook it a little longer? i know this is not rocket science, but i wanted to do it the way you did, at least for the first time. thanks for your patience with this neophyte cook.


        If you brought the water to a boil, added the “rice” and covered for 5 minutes, it should be steamed properly– even if you turned off the heat. Next time I make it myself, I will probably reduce the heat to a gentle simmer, rather than keeping it boiling, because I don’t think it’s necessary.

        If you’re concerned that it’s not cooked enough, (if the rice still feels too firm) I imagine you could cook it another 2 minutes in boiling water, then pick up the recipe from there! Be sure to drain and squeeze out the moisture well– that’s definitely the key to a good crust! And be prepared for the texture to be more moist and crumbly than traditional dough. You’ll have to shape a rather mushy dough onto the parchment paper, but it will be nice and firm after baking! Good luck! 🙂


          Any chance the boiling step can be skipped entirely? Seems baking in the oven would cook the riced cauliflower and not introduce more water? Has anyone tried this?

          Megan Gilmore

          The cauliflower needs to be cooked in order to release enough water. You can make it with “raw” cauliflower rice, but then the baked crust will be soggy.


I was surprised at how tasty this was! Truly a keeper in the recipe book. The texture, flavor and look was all similar to pizza! I cannot wait to make this again. Wow. Thanks for the recipe!


My rice was still mush the second time around, and still didn’t look like yours, but I decided to proceed anyway, and I’m glad I did because it worked! It held together just fine and could easily be picked up to eat, we did not use any utensils. We topped it with sauce, mushrooms, onions, spinach, chili pepper flakes, parmesan, mozza, and fresh basil.


    Yay, I’m so glad it worked for you!!


Hi, Megan. My younger daughter was recently diagnosed with gluten and casein intolerance, so for now we steer clear off any milk products, including goat milk (it has a diferrent form of casein, but during the “cleansing” period none of it is allowed). So, my question to you – can i make the same crust but skip the cheese altogether? DO you recommend any alternatives? Is it just for flafor, or it actually keeps the thing together?

Thanks so much,


    Hi Jenny!

    I haven’t tried making this without the cheese yet, so I can’t say for sure how it will turn out. I think if you reduce the cauliflower a bit, and just use the egg, it should turn out fine… but you just never know until you try.

    If food combining isn’t an issue for you, perhaps adding a tablespoon of ground flax would help bind it together as well.

    Let me know how it turns out! 🙂


this crust was great. i was not expecting to like it but I really did!!!
My daughter followed the recipe exactly and the crust was easy to pick up, crisp, and I would not have known that it was cauliflower had she not told me. we are going to make it when we get home for sure. you must wring out the moisture after the cooked cauliflower cools some.
bon appetit!


Hi Megan. I made your Cauliflower Fried Rice two nights ago and your Cauliflower Pizza Crust for dinner tonight and both were SO good, particularly the pizza. My husband loved it! I made all the cauliflower rice a couple of days ago and kept it covered in the fridge so it was a lot simpler and quicker to make make both dishes. I even whipped up some more of the fried rice for lunch today! Thanks for some amazing recipes!


If I don’t have parchment paper, has anyone used nonstick spray or foil??


    I’ve tried baking it on a Silpat, which usually has similar results to using non-stick spray, and the crust wasn’t as dry or firm as when using the parchment paper.

    Please let us all know if you have any luck, though!


What’s so great about this recipe is it’s really forgiving: when I saw I wanted to try it right away, but, except for the egg and the seasonings, I had none of the ingredients. So, I used broccoli and zucchini “rice” and blended cheddar with plain yoghurt as the cheese. Since it didn’t have any strong character without the chevre, I threw in a teaspoon of miso, a clove of garlic, and some black pepper to compensate. I just used a simple topping of chopped red bell pepper. And it was delicious! Thank you so so much!


    That sounds wonderful! I’m glad it turned out so well, even with the substitutions. 😉


I’ve made this a few times, and always get perplexed on the measuring of the cauliflower rice-is this before or after steaming and wringing? We love this pizza-even our nonpaleo adult kids! thank you!


    I measured the 4 cups AFTER steaming and draining the rice, but BEFORE wringing it out. The amount reduces even more after removing all that extra moisture!

    Luckily, this recipe is very forgiving, and it should hold together even if the measurements are a little off each time. 😉


      Thank you so much for this recipe – have the crust in my oven now & it smells amazing!

      Just wanted to suggest that you make a notation in your recipe that you measured COOKED cauliflower (because in your current instructions you specify RAW cauliflower). I followed the directions and ended up with very little “dough”, so used my remaining cauliflower to make up the difference and ended up much closer to what I suspect is the intended outcome for this recipe. If I had known to measure it out already steamed it would have saved me some guessing and extra steps 😉 (And this comment is waaay down the list – not easy to find!)

      That being said, I LOVE your recipes and many are on regular rotation – thank you so much!!!


        Thank you very much for posting this clarification! I’ve made this recipe twice, and measured the four cups *raw*. Needless to say, I ended up with barely a cup of cooked/strained cauliflower.

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