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!

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

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Does the goat cheese taste come through strongly?


justin williams

Would you be able to cook the crust, assemble the toppings, and then freeze?

Emily O.

Do you know if this will hold up with butter and an extra egg in place of goat cheese?

We’re super broke and its all we have lol.

    Megan Gilmore

    I don’t think the butter is necessary, but I’ve made this with 2 eggs instead of the cheese and it held together. Texture isn’t exactly the same (more eggy) but it still worked!


Nice alternative to regular pizza. Not sure I would have time do this all the time, but really good for a healthier option. I’ll try the double batch and freeze one next time.
I didn’t remember to pick up any goat cheese, so I used used mozzarella cheese and it worked well.
I don’t think I let the dough cook long enough before putting toppings on…a little softer than it could have / should have been…I should have followed the recipe. But still manageable and tasted great. Thanks!


Mine was delicious however it did fall apart …I actually had to use a fork..
What did I do wrong.
I got a 1.5 cups of liquid out of it …


Can shredded zucchini be a substitute for the cauliflower rice?


I was really surprised and amazed how good recipe was! I added some crused garlic, and it smelled amazing baking. It was a lot of work, but it was worth it. I was surprised how nice the texture was. It looked and felt more like bread than I expected. I only used one large head of cauliflower, which seemed like enough at first, but once I squeezed out all the water there wasn’t a lot left. Next time I will use 2 or 3 heads. Even my daughter, who is not a fan of low-card alternatives, loved it. She had no idea it was made with cauliflower. Great recipe!

Tina Jackson

When using frozen or fresh cauliflower rice do you need to cook it first?

    Megan Gilmore

    You need to cook the fresh rice to make it soft, but frozen rice only needs to be thawed. Both need to be squeezed out to remove the natural liquid in cauliflower.


Wow! Can’t wait to try this!


I used one of those pre-spiced goat cheese rolls – amazing flavour! Also I strained the heck out of the cauliflower – so for a first time try, it was crispy and tasty!


We like to grill pizza in the summer time. It’s february now and SOOO looking ahead right now. Just wondering if anyone has tried grilling the crust with any luck?

    Megan Gilmore

    It’s far too flimsy to grill. I wouldn’t try it with this one.


    If you put it on a pizza stone, it would work. That’s how I grill pizza anyway.

Linda Z. Vanderbeck

This was very tasty but except for the shape, doesn’t really resemble pizza. Should be thought of as a really good, veggie side dish. Squeezing the excess water out of the cooked cauliflower definitely is key to a good texture.

Big Tym

Excellent recipe. My kids said that I should make it more often! 😮


Loved this crust. I did not have goat cheese on hand so I used half cream cheese and half laughing cow swiss. I also used the cauliflower rice from Costco. Flipped nicely and tasted great. I was eating pizza with my family and not feeling jealous of their stuffed crust.


Thanks fir this. If I buy prericed cauliflower how much should I use?

Cindy H Clemons

Tried this last night and my husband and I loved it! Next time I may served the sauce on the side because it got a little moist, but we could still pick it up to eat it. Thank you for publishing this awesome recipe!


Would it work if I used cottage cheese instead of feta?

    Megan Gilmore

    Possibly. I’ve never tried that so please come back and let us know if it works for you!


Hi! I love this site. Do you think this could be used in place of the dairy form in this recipe??


I made this the other day, i used a Kilo bag of frozen cauliflower and after it’d defrosted i riced it in the food processor and placed in on a baking sheet and put it in a preheated oven I then switched off the oven and left it in there for a number of hours which left it lovely and dry, i then went ahead with the recipe. After my husband had finished his i asked him if he’d enjoyed it and he said he thought it was lovely though he did realise the base was different than normal he had no idea it was cauliflower, will certainly be making this again.


I made a cauliflower pizza for lunch. My hunband was Skeptical And he likes cauliflower. But he liked it and said I’d eat this again. Very flavorful crust. I used egg grated Parmesan cheese and shredded mozzarella seasoned with salt pepper garlic powder and parsley and natures seasons seasoning blend. For filling red and yellow pepper onion and lean ground beef with mozzarella cheese on top.


I made this the other day and is was really successful the base was nice and crispy and you could pick it up and eat in like a normal pizza base even my husband enjoyed it and even when i told him it’d been made with cauliflower he said he’d eat it again. To help with drying out the cauliflower i switched my oven onto high and as soon as it reached temperature i put the riced cauliflower on a large baking tray into the oven and just left it there most of the day whether this was unessasery or not i don’t really know but as I’ve already said it was a great success.



If I use frozen cauliflower rice, do I still need to strain it? I’m using Trader Joes cauliflower rice and it’s not even frozen, they have it refrigerated.

    Megan Gilmore

    Yes, you still need to strain it. Thaw it first!


    I cook it and straight. It works better. Squeeze it so hard you get tired then just a little more….when you don’t think you can squeeze anymore rest 5 minutes then do it Again


Your recipe was very easy to follow and now I can make my own instead
of buying..

Ilona Hirschfelder

Made this tonight!!! It was Awesome 👏 will be making it more even boyfriends loved it no leftovers lol

Rick Hoffman

your 2013 version of this recipe is what we use. This one is different. We prefer that one. You should repost it as an alternative. thanks in advance

    Megan Gilmore

    Do you recall what made that one different? I don’t remember changing this recipe other than updating the photos.

Teresa Miller

I have used your recipe MANY times and my favorite food critics (grandsons who eat standard American diet), LOVE it. They ask for it whenever they visit. As I wwrite this I am baking two crusts to freeze in preparation of their upcoming visit! Thanks!


Omg! Thank you so much this crust was amazing! My only regret is not taking the advice of making a double batch so you could freeze some! I have tried plenty of cauliflower crust in the past and they are always very disappoiting. The goat cheese is definitely the secret to the texture. The only change I made to the recipe was that I used an Italian seasoning mix instead of just oregano! Thanks! I will be making this again next week!

Honey Logan

have enjoyed these recipes, very much.. so clean, and nutritious.


Interested in knowing if anyone has made this on a pizza pan (the kind with the holes in it)? If so, with or without the parchment paper?

Danica wilcoX

Unfortunately this recipe just doesn’t work. The cauliflower will not get crispy parchment and flipping it is impossible. A better idea is to place the dough in a well oiled glass oven dish and bake for half an hour at 400 degrees or until crispy and then add toppings. It still is flawed, but a better method.


    If it did not hold together it was probably not dry enough. I used a baking sheet to flip the crust and it was tricky because it was so big it was akward. I started using a pizzia stone and it seems to help…I get the it doesn’t want to flip thing just make sure when you shape it it start in the middle and work out so it sticks togethe….by the way egg size would make a difference.. a small egg would not have enough to hold it together….I have tried it with 2 eggs and it has a funny texture so that is not the answer keep going it’s worth figuring it out and tastes way better than a protein powder vrust!

Claire O'Leary

Hey I’ve just made this except I didn’t have any goats cheese so I used Ricotta. It’s 👌🏻 on my second week of a low carb diet and I was really missing pizza 🍕


I run my cauliflower through my juicer after microwaving it just for a couple of minutes. Then I just use the pulp. Save a lot of time squeezing water out


That looks extremely delicious!

Kristy p

Hi there! Thanks very much for this recipe. I’m diabetic, so the lack of carbs is a definite plus! I subbed Parmesan cheese for the goat cheese and it was still tasty. I couldn’t even taste the cauliflower. I’ll definitely be sharing the recipe and making it again. Thanks so much!!

Kathy McHan

This is the best cauliflower pizza crust. All 4 of my relatively picky eaters loved it. I switched out goat cheese to 24 hour home made farmers cheese (DCCC) from the specific carbohydrate diet and it worked perfectly. This is now my go-to pizza crust. Today I made a quadruple batch so I would have a crust to freeze. Thanks so much.


I found frozen riced cauliflower at Costco and tried this. I had been wanting to try cauliflower pizza crust for awhile. The Costco riced cauliflower comes in individual 12 oz. bags inside a larger bag. What could be easier?
I liked it! I like thin crust anyway and not too much sauce- this came out crispy crust with a little roasted flavor to it. I didn’t have goat cheese so I did use grated mozzarella. I added garlic powder to the crust as well as the oregano.
Nothing really beats a good bread pizza crust, but I can have pizza more often now with this crust! And that’s a winner.


I have tried it with a mix of parmesan, motserella an once of cream cheese. Works very well. I am trying the feta today for the first time so I am hoping for good results.

Sandra Jump

Your recipe is similar to the one I “tweeked” from years of making a cauliflower crust. Sometimes I adda bit of almond flour. I do not pre-cook the raw cauliflower and I might try it. Getting the moisture out is critical. BUT what i will definitely do is flip the crust. I also have a oizza stone that has worked very well in the past and I now have a pizza pan with holes to re-heat the pizza and that works great.
Thank you for all your recipes and tips – all so great.

Nancy Lauzon

This turned out really good, I was very pleased and hubby liked it too! Just one question, when you say the crust is 74 Calories, do you mean the entire crust or just one piece? thanks!


If you make extra to freeze, do you bake them at all first or freeze before baking?


I just made it, used half. I thought I wouldn’t get enough liquid out but it was perfect. Next time I’m going to use my juicer to remove the liquid. Was fairly easy to do, just a tad time consuming. 400 seemed a bit too hot for some spots as they were a bit thinner. So I ended up putting meat down then a thin layer of sauce brushed on top of the meat to keep the moisture down. After which I broiled to make the cheese bubbly. It was personal sized and I didn’t load toppings on, but it still held its shape after done and cut. I will try different methods to cook the final product next time to see if I can achieve a crisper crust. However aside from that crunch, I felt like I was cheating on my keto diet. This will be a staple for pizza that I miss from carbs! Thank you so much.


I use cheese cloth to squeeze out the water on the califlower. Also, a bit of coconut or almond flower helps dry it out as well. I’m still trying to crisp it up a bit more…..I’ll be trying a bit of corn starch on the next crust.


Where does the goat cheese fall into category wise? I thought dairy was an eliminated group? Since I can’t eat dairy, can it be eliminated all together?

Louise M Smith

This recipe is FAB! I made two personal pizza’s from this, ate one, froze one crust. This is my goto for a pizza from now on. I was mostly trying it out for gluten-free purposes as every GF crust I have tried is awful, but not this! Picture of the 2nd frozen crust before it went into the oven with Mediterranean toppings. Also cooked 2nd pizza with one of those fancy pizza crispers with holes in it, worked great!


Made an excellent crust! Picky BF was happy!

k gagnier

I have tried this and my crust was pretty soggy. If I use frozen riced cauliflower, do I still have to squeeze the water out?


Thanks for the great recipe! I made one and it turned out fabulous! I used Greek yogurt cream cheese, b/c that’s what I had on hand.


Delicious pizza loved the crust

Leslie Haywood-Leighton

I’ve been looking all over the web for Keto recipes for the last several months. The first couple I tried were soggy messes. They tasted ok, but man they were WET! I gave up on it for about 6 months, I was so frustrated. It seemed like SO much work to rice, cook, drain, strain the cauliflower and it would have been worth it if it was fantastic. So, lately I’ve been doing the Keto diet, and thought I’d give the old pizza crust a try again. I went out and bought cheesecloth this time. I followed your recipe, but didn’t have goat’s cheese here, so used Farmer’s marble. I used a hand shredder for the cheese and used the smallest size. I haven’t even eaten it yet, but I am SO IMPRESSED!!! and thrilled! I can’t wait to try it! I have family visiting so I HAVE to go out, but I just know it’s going to taste great. Thank you, thank you, thank you! I will write another comment when I get a chance and add a pic. (I’m so PROUD of my crust!) <3

Alexis N’ganga

So so good! I used cream cheese instead! Loved it! My toppings were pepperoni, onions, bacon, Italian sausage, Monterey Jack cheese and Mozz cheese! The pizza base was half marinara and half bbq!

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