The Secret To PERFECT Cauliflower Pizza Crust

This cauliflower pizza crust is a healthy veggie-packed recipe 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.)

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.

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: Since originally writing this post, 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 Cauliflower Pizza Crust 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.

4.78 from 357 votes
best cauliflower pizza
The Secret To Perfect Cauliflower Pizza Crust
Prep Time
20 mins
Cook Time
45 mins
Total Time
1 hr 5 mins

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
Servings: 4
Calories: 74 kcal
Author: Megan Gilmore
  • 2 pounds cauliflower florets , riced
  • 1 egg , beaten
  • 1/3 cup soft goat cheese (chevre)
  • 1 teaspoon dried oregano
  • pinch of salt
  1. 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.

  2. If using frozen cauliflower, be sure to thaw it completely before getting started, then continue with the following steps. 
  3. 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.

  4. 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.

  5. 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!

  6. 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.

  7. 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.

  8. 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.

Recipe Notes

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.

Per 1/4 of the pizza: Calories: 74, Fat: 4g, Carbohydrates: 4g, Fiber: 2g, Protein: 6g

Recipe Notes:

  • I have found that goat cheese creates the best texture with this crust, but other readers have reported using other types of cheese with success. Feel free to experiment as needed, and please report your results in the comments below so we can all benefit from your experience.

Reader Feedback: Have you tried a cauliflower pizza crust yet? If cauliflower isn’t up your alley, you should try the quinoa pizza crust in No Excuses Detox. It’s another fan favorite!

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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!


So I have made this twice now and it so much better than gluten pizza mixes that contain many, lets say, questionable ingredients and health benefits! I wanted to share my experience with this recipe:
I accidentally used 1 pound of cauliflower (instead of 2) and it was OUTSTANDING, crispy and the dough had structure! The flavour was a perfect. The second time I made it with 2 pounds as per recipe and it was soggy. Flavour of cauliflower was much stronger but not unpleasant. The “drying”process is really the key. Squeeze til you can”t squeeze anymore than change the towel and squeeze again and/or ask someone else to! It’s the only time consuming part of this recipe and I would recommend even doing it ahead of time!

Definitely make this recipe; plan on taking the time to drain that water by squeezing and don’t worry about the amount of cauliflower too much; 1 large head to 2 small heads will do you!


This is the best recipe I have found.I use a juicer with raw cauliflower instead of cooking it and wringing it out. No more burning hands.


I made this, but dry-sauteed the cauliflower rice on low heat til softened, rather than boiling/steaming. Seemed counterintuitive to me to add wetness to cook when you want the cauli as dry as possible for a decent, crispy crust. I added both goat + a good, tangy parm, a few grinds of nice pepper, and the egg.
Also, pre-baked it on parchment, but transferred the actual pizza to a non-stick pan with holes (no parchment) for final bake.
Excellent! The slices were firm, crispy and cohesive, just like a thin crust wheat pie. Fabulous – thanks for the recipe!


Thank you very much for this amazing recipe! Could you tell me please what can I swipe to the goal cheese? I can’t stand it… Thanks in advance for your answer! 🙏🏼

    Megan Gilmore

    The texture will change slighty when you change the cheese, but you can use any cheese you like. I don’t think the flavor is very pronounced either way, especially when you add the toppings.


I see the calories, but is the full nutritional information also available?

pat buffham

do you happen to have the nutritional values for this pizza crust? it is the best I have made yet!

Chef Buddy m

In addition.

If you don’t have a rimless pan IE sheet pan just flip it upside down. I use a pizza pan to hold the black mat. I also use this method for roasted vegetables especially tomatoes and zucchinis


This is a great recipe and my partner and I don’t mind ricing and squeezing. A nice de-stressing activity! He does a great job getting the excess moisture out.We both are finding it very digestible and prefer it to wheat crust, even though we don’t have allergies. Have been even using half Boursin with the goat cheese for total over the top deliciousness. Thanks for coming up with this!


How many people with this feed? it looks amazing

    Megan Gilmore

    My husband and I can eat it by ourselves, but if you serve it with some other side dishes I think it could serve 4.


Yummy- so good- I used a mixed pasta spice blend that was fabulous in the crust. I used the same blend in a tomatoe paste based sauce (with added tomatoes ). It as able to be picked up and eaten with hands just like regular crust. Only downside is it is pretty labor Intensive and messy to make.


Trying this for the first time tonight, it’s currently baking in the oven. I was curious if it would be possible to use frozen pre-riced cauliflower so I can avoid taking out my tiny, not so efficient food processor? In my experience, the consistency is not quite as fine as the food processor makes it though. Thanks!


Have you tried an egg-free version with goat cheese? If so, how’d that go?


This was much better for Keto, than the dreaded “fat head pizza dough”. I made two batches, and the single key to this recipe is taking a lot of time to get every bit of moisture out. My second attempt was almost perfect. I was able to hold it and eat it like pizza. Slight cauliflower taste. Thank you!

Wilfrid pAulino

Hi, I can’t wait to try this. Is there another cheese I can substitute for goat cheese?

Kevin Morrissey

using the towel to squeeze out the moisture made such a huge difference, thank you!! I decided to also add a little bit of buckwheat flour as well which made the crust nice and crunchy.

Koko K

Just a little help for everyone: use mash potato press to squeeze all the water out. You can do it as soon as the cauliflower is being cooked! Tried it and worked perfect.I can’t rate it yet, just in the process to make it first in my life.😊


This was my first try at cauli crust and it came out delicious. The only thing I did different was sub shredded Swiss for the goat cheese because I had that on hand and it was still delicious. Thanks for an awesome recipe!

Nancy E. Sutton

I’m confused….so it is ‘boiled’ in 1 inch of boiling water, then the ‘steamed’ rice is wrung dry. Why not use a steamer basket above the 1″ of water? Then it will not have been sitting in boiling water, getting even ‘wetter’, before squeezing the water out?? ??

Bryan Guntharp

sounds Really good going to make it tonight

LAURA Robeck

I looked into the comments and didn’t see my idea of steaming the cauliflower. I’m sure it’ll still need to be squeezed but I’d think not as much as cooking it directly in water.


I excitedly tried this recipe and was quite disappointed at how it came out. The flavor was just ok and the crust fell apart. I even baked it longer than directed in hopes of it becoming crispy, but it never did. I made this for a number of guests and felt quite embarrassed about it. I followed the directions!

Teresa Kelley

Delicious! I read several of the posts for the frozen riced cauliflower as well as the raw steamed version. I came across a post from someone who used their Omega juicer with raw cauliflower and said the crust came out perfect. I’ve used my Omega juicer countless times for juicing and have wondered what I could do with the leftover pulp. Needless to say, I couldn’t wait to see if the juicer method would work. The crust came out perfect. I used a 3lb head of cauliflower and after putting the pulp through the juicer twice, I had about 1.5 cups of pulp and 4 cups of juice. I plan to juice carrots to add to the cauliflower juice and will freeze to drink later. I made a homemade sauce out of canned tomatoes and seasonings. I put a lot goodies on the pizza, so it was tricky holding it by hand. But it really held up to the task quite well. I feel so good after eating it. I usually pay dearly after eating pizza with a conventional crust. Thank you, and bless you for sharing this recipe with all of us. I plan to make several and freeze to share with my family and friends!


I was excited to try this but I have a child with dairy allergy- we subbed a vegan shredded cheese (which still “melts”) & it was pretty soggy. I wrung the cauliflower out as much as I possibly could but the one egg seemed like it wasn’t quite enough for some reason. Baked between 35-40 mins & ended up telling her it was a pizza casserole because I wasn’t sure if she would eat it with the idea that it was supposed to hold up like pizza 🙂 it tasted ok but not sure that I will try it again the same way as the crust didn’t hold up at all.


This. Is. Delicious. And I have only tasted it out of the oven. I don’t even know if I want to make it a pizza now!!! So yummy, thank you!!


Can you use feta cheese instead of goat cheese for the crust?

    Megan Gilmore

    I think that would depend on how dry the feta is. It might not bind as well as the goat cheese, which is really soft, but you could always add an extra egg if needed! Let us know how it goes.

Jude Richardson

My topping is pesto (home made), sliced, cooked mushrooms, sliced red capsicum, shaved asparagus and cheese. Going to try this base today for my diabetic husband. Have read all the comments and will try some of the suggestions for keeping the base dry.


This recipe is really good. My husband who was skeptical loved it. I added some almond meal and flax to it to give a nutty flavor. It is a keeper…will add this to our list of regular dishes…thank you!


I really like this recipe, but I feel like the steps have been modified since I first made it, which is really annoying. The original instructions worked for me, and now I can’t find them…

    Megan Gilmore

    The recipe is still the same, but I did change the order of the cauliflower food processor step. Based on hundreds of comments, people seemed to prefer cooking the whole cauliflower florets first, then processing them into rice afterwards, so that it could cool off after cooking. You’re welcome to rice the cauliflower first, then cook it, but then you use to use a fine mesh strainer basket like I called for in the original recipe. The other ingredients and baking method haven’t changed, though! (I also added the faster option of using frozen cauliflower, which might make it look confusing– but it’s just an option. With all the convenience options available now, like frozen cauliflower rice, I thought I should mention a time-saving step!)

Mary Corrow

Ours weren’t ‘perfection’. Fell apart when trying to transfer to the other side. Tasty—-indeed!!! Perhaps needed a smaller dish size.


I made this, cooking it on parchment paper browning both sides. It made a delicious pizza crust. My husband and I are fans, it was really good. My 6 year old ate it, but declined a second piece.

Carole Stewart-Green

If you have a hand blender this can be simplified. Simply dice the cauliflower, then put it in a pot, barely cover with water, bring to a boil and cook until tender, 3-5 minutes. Scrape down the sides of the pot, then use your hand blender, pulsing for a maximum of 30 seconds in total. Drain through a fine mesh strainer, using a spatula to press out most of the water. You’ll likely need to strain it in 2 or 3 batches. After that, proceed as for the rest of the recipe. The texture is extremely dough like. I also added a couple tablespoons of grated Parmesan and a teaspoon of granulated garlic. Yum!!


I wonder if a light egg wash on the crust After it’s been flipped (baked again before toppings) would help with the crust from getting moist again after adding toppings?

Gea schmid

I have hashimotos and can’t eat any grains and have an allergy to eggs. I hadn’t attempted the cauliflower pizza crust bc i knew it would be labor intensive, which it was, but I appreciated this simple and descriptive recipe. I substituted the egg with a chia egg (1 tbls ground chia + 3 tbls water). I didn’t have goat cheese to add to the crust but I can see how it would be a delicious addition. Next time I will make a few “frozen pizzas” at the same time! Thank you for this recipe! I really enjoyed it!


Just made this and it was good as a pizza crust with lots of toppings!. Instead of cooking the cauliflower and squeezing out the juice with a cloth, I used my Juiceman juicer to juice out the uncooked cauliflower. All the pulp gets collected separately in very fine pieces and what a time saver. No need to cook it, either. These machines are a little pricy and I have had mine for years. If you plan to make this alot, I would suggest investing in one.


Delicious!! Used the exact recipe! So happy with how it turned out!!

LorI Williams

Do you think I could use nutritional yeast in the crust instead of goat cheese? If so how much would yoi suggest? I can’t wait to make this. Thank you.

    Megan Gilmore

    Yes, I’m not sure exactly what the results would be but I’ve left out the cheese and it’s still worked with the egg. Maybe 1/4 cup nutritional yeast?


Best cauliflower pizza crust I’ve made so far. Made it really thin, like cracker thin.
Topped Alfredo sauce, cheddar cheese mix, artichoke hearts, Sundried tomatoes, Aidells artichoke & Garlic smoke chicken sausage, mushrooms, topped with Parmesan.
Love to show you a picture


Can you used mashed cauliflower (frozen)?

    Megan Gilmore

    Probably, as long as there aren’t too many added ingredients. Make sure you thaw it and squeeze out the moisture first before using this recipe.


Amazing!!!! Definitely a keeper


So good.


Awesome recipe! I didn’t have the cheese you suggested so I tried with ricotta. It worked really well too and tasted yummy. Thanks for the great recipe!!

Gnom gnom

This was amazing! I think squeezing the hell out of the cauliflower definitely helped it stay together. The edges were crispy and it tasted like healthy but still delicious pizza! I juiced the cauliflower first and then squeezed it more with a cheesecloth for 4 or 5 minutes and then ultimately dabbed it with a towel. Topped it with a little pizza sauce, light amount of cheese, no nitrate pepperoni, mushrooms, green peppers, black olives, and drizzled extra olive oil on top to bump up the fat to protein ratio. I will definitely be making this again!


That’s great recipe..what can we use of goat cheese is not available..

    Megan Gilmore

    Any cheese should work! Readers have mentioned trying cheddar, feta, and Parmesan with good results.


Does the goat cheese taste come through strongly?


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