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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, keto, low carb, pizza
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 4
Calories 74kcal


  • 2 pounds cauliflower florets , riced
  • 1 egg , beaten
  • 1/3 cup soft goat cheese (chevre)
  • 1 teaspoon dried oregano
  • pinch of salt


  • Preheat the oven to 400ºF. If using fresh cauliflower, fill a large pot over medium heat with an inch of water. Fit a steamer basket into the pot, then pour the raw cauliflower into the steamer basket. Bring the water to a boil and cover the pot, steaming the cauliflower until it is very tender and can be pierced with a fork.
  • If using frozen cauliflower, be sure to thaw it completely before getting started, then continue with the following steps. 
  • Pour the completely thawed, or freshly steamed, cauliflower into a large food processor fitted with an "S" blade. (You may have to do this in batches if you have a smaller food processor.) Process until a rice-like texture is created. If you bought frozen riced cauliflower, you can skip this step and proceed to the next one.
  • Transfer the "rice" 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-- you may want to let it cool before handling.) A lot of extra liquid will be released, which will leave you with a nice and dry pizza crust.
  • In a large bowl, mix up the squeezed-out rice, egg, goat cheese, and spices. (Don't be afraid to use your hands! You want it very well mixed.) It won't be like any pizza dough you've ever worked with, but don't worry-- it'll hold together!
  • Press the dough out onto a baking sheet lined with parchment paper. (It's important that it's lined with parchment paper, or it will stick.) Keep the dough about 1/4" to 1/2" thick, and make the edges a little higher for a "crust" effect, if you like.
  • Bake for 30-35 minutes at 400F, 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 to 15 more minutes.
  • Add your favorite pizza toppings to the crust, such as sauce and cheese, then return the pizza to the 400F oven. Bake an additional 5-10 minutes, just until the cheese is hot and bubbly. Slice and serve warm.



Time-Saving Tip: I recommend making a double-batch of cauliflower pizza crusts and make one for now, and save one for later. After baking the crusts, wrap up the extra pizza crust in foil, and FREEZE it for a quick "frozen pizza" to enjoy another night! All you need to do is add toppings and bake at 400F, until the cheese is hot and bubbly.


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!

Reader Feedback: Have you tried a cauliflower pizza crust yet?

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I purchased 2lbs of riced cauliflower from Costco. Followed instructions and kept thinking there is no way this is going to form a crust with one egg and all this cauliflower. Sure enough, I was right. I even tried cooking much longer. It was a complete mess! I’ve made cauliflower pizza crust on the past, I loved it. No idea if purchasing already riced cauliflower matters. Couldn’t even start to make a pizza.


    A couple things to note about the Costco cauliflower: 1) the weight of 2 pounds of cauliflower before it’s cut and riced becomes a little less than 2 pounds, so with the two pounds of Costco riced cauliflower add more goat cheese. 2) the Costco cauliflower is a bit course so throwing it into a food processor to break it up a tad more to make it finer will help!


Did exactly what was said and it was not crunchy at all… reason?

    Megan Gilmore

    Cauliflower pizza crust doesn’t really get “crunchy.” Maybe the edges can a little, but in general the goal is a dry crust that you can pick up, rather than a soggy/eggy one that most recipes will give you.


Looks great!


Can I use different cheese

Kimberly Lange

Added some fresh minced garlic and fresh basil. Mixed mine in the food processor. Came out AWESOME! Thanks!


Great recipe. Nice crispy crust and could eat it with your hands without it falling apart! Great flavour as well.


We made this tonight for the first time, it was delicious. It was tangy but a great crust.


I used cream cheese instead of goat cheese. It’s in the oven and has cracks on top. Any suggestions to get it nice and golden without cracks?


I’ve already made twice! Excellent recipe! Thank you!


I’ve already made twice! Excellent recipe! Thank you! Followed directions exact!


I can’t believe you’re criticising a traditional food from one of the healthiest cultures in the world. Perhaps the problem is what people have been doing to the food for a few decades, not with the actual concept itself (you can combine pesticide-laden GMOs with antibiotic and hormone-filled food as well and harmoniously as you want, you’re still left with junk).

Please let’s all take a moment to stand back and put things in perspective and not believe we’re so cool and know everything and that people have been so ignorant for the past few millenia. After all, pizza doesn’t seem to have had such a catastrophic effect on Italians after all.

Aimee Paterson

Hi, looks amazing and I want to try it tonight for dinner! Has anyone translated this into grams? Only need enough for two of us!

Is one cauliflower enough?


how much of bagged pre-riced cauliflower should I use in this recipe


    I used one pound of ready to go rices cauliflower with the amount of goat cheese listed and it worked perfect. But it was a small piece. Like a personal pizza. Also I did not boil it. I microwaved it for 6 min.
    It was great! Worked perfectly. Cut into it and picked it up like a pizza slice.

Diana MacDonald

I am not fond of goats cheese … do you have any suggestions for alternative?


Just made the frozen version to save time. Had done the fresh cauliflower twice and the crust was mushy. Delicious, but we NEEDED forks. Tonight it was almost perfectly pick-up-able! I think it was The Flip while baking the crust.

Why don’t we flip the fresh version!


My wife and I just made this and it was fantastic. I went to log this in my carb manager app and was surprised that 2 pounds of cauliflower has 27g of net carbs. Do know if boiling and squeezing out all of the water reduces this amount in any way? I’m hoping some of the natural sugar is somehow removed.


    What carb Manager app do you use? I’m looking for recommendations.



Thank you so much for sharing this delicious recipe! You are very much appreciated! I actually never cook the cauliflower “rice.” The first time I skipped this step by accident..I guess I was so excited to make the pizza 😛 However, it came out perfectly delicious! Since then, I’ve made it 2 or 3 times without cooking the cauliflower rice and its’ always great and it saves me the extra work of having to dry the rice in a towel…no burned hands either:-)

Becky Murry

Can the cheese be replaced with nutritional yeast?


Is there a way to substitute the goat cheese in the crust for something that’s safe for a pregnant woman to eat?

    Megan Gilmore

    I think once you heat it at 350ºF it would be safe (all bacteria would be killed at that temperature) but you’re welcome to use cheddar or any other cheese you like– it will just give you a slightly different texture.

dave Cooke

The crust was amazing. In many ways it offered more flavor than my normal crusts. i will be making this anytime I get my pizza crave on.

Laura Pearson-Smith

This recipe is useless. It doesn’t serve 4 people – nowhere close. It’s enough for 2 normal medium-sized pizzas. All that time and effort for terrible portions.


So it’s in the oven now and looking great! I love cauliflower pizza but always struggle w the towel drain (hot substance, gets messy fast, hot on hands, etc). Tonight I used a large clean French press (yes the kind for coffee) and poured the cauliflower in there from my pot in batches, plunged, poured the water out and it worked really really well. No hot hands, quick clean and done. Just thought i’d Share. Thanks for the recipe!!

samia Jayed

I really don’t like goat cheese…Can you taste the goat cheese on this or can you use a substitute?

    Megan Gilmore

    I can’t taste it with all the pizza toppings and I prefer the texture the goat cheese gives this crust. However, you can use another cheese if you like.


First time leaving a comment on a recipe. I just had to as it was such a success.

I used 2 cauliflower heads and initially thought there would be too much dough but it was perfect. I used 2 eggs and a tub of goats cheese. As I was moulding the dough I thought to myself ‘this is a disaster..’, but 35mins in the oven and it crisped up lovely.

Topped with tuna, ham, olives, red pepper, onion and spinach as well as mozzarella.

It turned out fabulous. Kids said it was the best pizza they have ever tasted. Even my anti partner loved it. Im unable to eat yeast and flour so the fact there is a pizza base I can eat and it tastes so damn good, its superb.

Most importantly, the base held fine and we were able to pick up sices as normal. Squeezing the water out was the trick.

Thank You for a great recipe!

Albert Bevia

Just made this tonight and it was perfect..thank you so much for the recipe and all the great tips, including taking all that excess liquid out..PERFECT!!!

barbara hornsby

I have purchased a bag of cauliflower all ready riced. It’s a 12ounce bag. How can I alter the recipe. Is it equivalent to a pound or half a pound?

Linda Tanzini

‘I’m just wondering if you could use frozen commercial cauliflower rice for this crust.linda


I followed this recipe to make a pizza last week. I LOVE this crust. It is so delicious, I like it more than regular pizza. With that said, it was time-consuming and kind of a pain to get the moisture out of the cauliflower so I might explore some other low carb pizza crust option next time. It really was delicious though!


I used the frozen Cauliflower rice from Trader Joe.
I put it in a large wide pot with no extra water and cooked it over high heat,stirring frequently.
There was enough moisture in it that it steamed and became tender, and then all the moisture cooked off and it was perfectly dry.

Came out great.

Kathy Rebane

I throw a handful of Parmasean cheese into my crust. Helps it crisp up. I love the recipe and am so thankful to have my favourite food. I gave up all wheat in July and not sure I could have made it without this recipe. I am making the crust tonight and trying something different. I am cooking florets and then going to throw it through a potato ricer! Hope it works! I have arthritis and the squeezing is difficult.

Kathy Rebane

Oh, I also use ricotta instead of goat cheese.

karen britton

It doesn’t seem like it makes a very large pie. I weighed one head of cauliflower without the stand and it came to a little over a pound so I use two heads of cauliflower. How many heads of Collie flower did you use? I’m getting ready to put it in the oven now but like I said it seems to have made one personal size pizza

karen britton

First time out of the gate I think it came out pretty good!! My husband, if he could would live on pizza. A man quite particular about his all American favorite dish, really liked it! I took advice from previous comments and baked it longer 40-45 minutes. Flipped it and baked another 5 or so.
It was a good crust, almost crunchy. Had a good texture. Need to really squeeze out the liquid and bake longer. Next time I’ll fry the cauliflower in a pan as opposed to boiling it, then squeeze if even necessary. When I fry it’s less liquidity.the drawback is it’s too small. Anyone have suggestions on a sauce that doesn’t become liquidity after dressing the pie? I didn’t use much.
I need all we loved it. I Will perfect it, as there’s lots of potential!!


I made it tonight. Followed the recipe. I didn’t use any tomatoes as the hubby is not eating nightshades. I sautéed onion, mushrooms, a little bit of pineapple while the crust was baking. Added that to the crust along with thinly sliced ham and shredded goat mozzarella cheese. It was good. I am amazed what 2 pounds of cauliflower ends up looking when it is done. And I did a lot of squeezing to get the water out of the cooked cauliflower.


Will this recipe work if one were to buy pre-riced cauliflower? I know traders joe’s sell it; would the recipe be just as good/healthy with that instead?


Cooking whole pieces of cauliflower first, then place in bowl and mix with hand mixer, lastly strain and squeeze out water. This seems to eliminate the a step and seems easier to me. The crust is amazing.


This is hands down the best non-flour based recipe I’ve ever used to make pizza. Actually, it’s the only pizza recipe I’ve ever used, but it still tastes like the pizza I order over the phone with the main difference being this is much healthier!

Clara Alvarez

Thank you! I tried this recipe last night, delicious! I made it very cheese and came up so yummy!


How many carbs in a slice of low carb cauliflower an goat cheese pissa. It doesn’t say on any recipe.


I don’t have got cheese. What other type of cheese can I use ?

    Megan Gilmore

    Any cheese will work, but the texture will be different. I think cheddar makes it greasier, and the goat cheese gives it more of a bread like texture.


Anyone ever try roasting the cauliflower instead immersing it in water and then squeezing out all that water? LMK. Thanks.


I am NO cook- need to stay away from grains right now – so gave this a shot. It was easy and came out perfect. I was literally jumping up and down. Cause it worked!!
I used already “riced” cauliflower in a bag. I read somewhere that instead of boiling it- just microwav it for 6 minutes. I did. Spread it out on cutting board so it could cool off asap- and began to wring bunches in the cloth. YEs it was like mashed potatoes once the water was squished out. So I only used 1 pound of cauliflower and 3/4 goat cheese and the egg. Knead then spread on parchment paper. Baked exactly 40 min in toaster oven. Flipped over and raised the rack up a notch and broiled the underside for about 5 min. Then turned it over to original side and broiled it for 3 min to ensure it was a sturdy slab.
Took it out and it was perfect. Added sauce, olives, onions, cheese back into oven- In 2 min. I was enjoying hot pizza!!! I am so so excited. I only prepped half. Wrapped the other half for today. I toasted it then added avocado spread and hot sauce. Mmmmmm. I’m making this from now. This is my bread substitute. Next I will enjoy as a French toast and top with bananas and honey.
I will make two this week. One with the seasoning into the crust and one without so I can use it with sweet toppings. Thank you so much for this!!!!!


I’ve been looking to try a cauliflower pizza crust instead of my “usual” (fat-head) and I think this one is going to be my first attempt. I’m curious to know if anyone has tried cooking this directly on a pizza stone, and if so, what were the results? Sorry if this was already asked and answered – I didn’t see anything in the comments, but admittedly I started skimming pretty quick after the third page. Thx in advance!


This was perfect! Getting the moisture out made all the difference. Toppings were organic marina sauce pepperoni mushrooms onions spinach and arugula with just a little ricotta. We loved it!


Love this recipe, I make it at least twice a wk!😀i skip the boil & ring out part, just heat it up in saucepan for a few mins & that works as well to get the moisture out. Thanks for the recipe it’s great!


I meant to put 5 stars ugh

Lauren P

Quite simply the best cauliflower pizza crust recipe I’ve ever found (and I’ve tried many store bought and homemade crusts). The goat cheese is a killer idea. Gives the crust a nice chewy texture while the outer edges remain crispy. Wonderful flavor and easy to pick up and eat by hand. I added 1/4 tsp garlic powder but otherwise followed the recipe exactly.

I’ve bookmarked many recipes from your site, but this is the first I’ve made, and I am beyond excited to try more of your stuff after this. Thanks!


Can you use the frozen bags of cauliflower rice?

Shawn Rainville

2 lbs of cauliflower 1/3″ Thick makes a 6″ personal size pizza. I suggest trippling the recepi for an ok sized pizza

Anne Huitt

I made this last night for the first time! Yum! I loved it! The herbs made it delicious. I’m trying a grain-free diet for few weeks, and I was worried about my family’s homemade pizza night being a drag… With this crust, it was actually really fun!

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