The Secret To PERFECT Cauliflower Pizza Crust

This post may contain affiliate links. Please read my disclosure and privacy policy.

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
Add to Collection
Print Pin
4.76 from 429 votes

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?

Get more recipes + meal plans in my books:

detox book and meal plan

Get Started Today!

Get a free 7-Day Kick Start when you sign up for my email newsletter

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.



Wonderful recipe! I did use lite cream cheese both times I have made this and it worked great!
Favorite cauliflower recipe I have tried – and I made many…


Made this for lunch today and it was awesome. I used one package of frozen cauliflower rice, thawed. Since the instructions called for 2 packages and I only had one, I added half a beaten egg and two tablespoons of herbed goat cheese. I used a pizza stone with parchment for the initial bake and then flipped it on the stone for the secondary back. Topped “crust” with small amount of sauce, mozzarella, thin sliced fresh tomato, thin sliced onion and basil. Baked again until toppings were heated. I will be doing this again!

Joshua Howard

Thanks for sharing the recipe! It seems to be so yummy! I have a question what can I use to replace eggs and goat cheese?

Kristi Davis

Omg! This was delicious. We did not miss flour at all. I did a truffle pizza using goat cheese with truffle in crust. Then topped with truffle oil,arugula sauteed mushrooms and red onion,rosemary and burrata cheese. Sprinkled fresh basil when it came out of oven. Are making this again this weekend for friends!

Frederik bornebie

Hi. Try white beans instead. Gorgeous. Soak overnight and cook with garlic, rosemary no salt until seasoning time. After cooking then bake dry and proceed as above with egg and goatcheese, seasonings. Top with baked portobello , little cheese and tomatsauce+ rocket after serving..
Or go potato, sage and grilled zuchinis. Happy tomorrows

Lena janes

Is there another cheese that would work besides goat cheese? I can’t handle the taste of that.

    Megan Gilmore

    I think I’ve read comments about almost every cheese working in this recipe, so feel free to use whatever you prefer. The goat cheese gives it an amazing texture and I don’t think the flavor is noticeable once you add the sauce and toppings, but almost any cheese can work as a binder.

AMY K Mitchell

Looks amazing! I can’t wait to try. Question..if i buy the frozen riced cauliflower, should i cook it first as directed on the bag?

    Megan Gilmore

    If you have time to thaw it overnight, you can skip the cooking process. But if you want to make it right away with frozen cauliflower, I would heat it up so you can easily squeeze out the water that is naturally found in cauliflower. It will make your pizza crust soggy otherwise.

Kashish Sawlani

This crust is really nice. Turned out amazing. The goat is definitely better to use rather than other recipes which have mozzarella cheese. The goat cheese makes the crust perfect and not dry.

Love this recipe!!!

    Megan Gilmore

    Thanks for letting me know! I’m glad you enjoyed the pizza crust. 🙂


I’m definitely going to try this! Just wondering though, has anyone used low fat cream cheese instead of goat cheese?


This was my first ever attempt at a cauliflower crust. It was amazing! I didn’t miss the bread at all! I used goat cheese that already had Italian herbs in it so I didn’t add any oregano. My toppings were sliced Roma tomatoes and marinated natural mozzarella. I used the oil from the mozzarella insead of a tomato sauce. My husband and I both loved it. I’m going to definitely bookmark this page because I’ll be using it again.


Follow the instructions, and you won’t be disappointed…


I used cream chese..added a sprinkle of coconut flour to absorb any liquid then put it in hot cast iron pan to brown the bottom ! (After baking it that is)then through in oven to melt toppings together!

Tanya Creighton

I’m wondering what the difference in taste and texture would be if you used cream cheese vs goat cheese? I’ve simplified it further, two bags of cauliflower rice, 3 oz. goat cheese and one egg. I don’t always have goat cheese but often wondered if I’d get the same results with cream cheese?

Betty Kipphut

Good instructions, dish towel trick useful. I used 50% shredded pecorino Romano w goat cheese. Great taste, so tender it did break alittle. I will add abit more pecorino to make crust stronger. Thx


Fantastic ideas I’ll certainly be following your recipe,


Is the goat cheese overpowering? Is there a soft cheese substitute?

    Megan Gilmore

    I don’t notice the flavor in this crust (especially when you add the toppings) but it makes for a really nice texture– less greasy and eggy than other cauliflower pizza recipes. I’m not sure another cheese would be exactly the same, but there are lots of comments in this post reporting success with other options.

Emily M.

My husband and I made this together, and we each topped our half of the pizza with our favorite toppings, and we both loved it! Very satisfying and healthy! We will be making this again!


Made it! Love it! Attempted a “thin crust” version… It, being slightly moist & chewy, does not lend itself well to being a crispy thin crust. So instead, I will content myself with a half-inch+ thick bed for divine pizza yumminess! Many thanks for this recipe! (No, the “!s” were not overused in this comment…all are warranted & well-deserved!) lol


Thank you so much for this! I’ve made cauliflower crust pizza many times in the past and it always came out SUPER soggy. Couldn’t believe how well this worked! Thanks so much for the tips 🙂

Catherine Kelly

well done. simple. very few ingredients. baked perfectly, although I did bake longer than recommended. I was able to hold it with the toppings!
once again.
well done!


It taste very good. But I can’t get the parchment to release the crust. It tears it apart. Any suggestions.


I’ve been making this recipe for a while as written and I love it. Tonight I tried it using my stick blender to mix everything. It was great and made the dough a mashed cauliflower consistency. Spreading the dough was so much easier with a spatula this way. Thanks for the great recipe!

Brittany Rose

I just made this. I used 2 10 oz bags of frozen riced cauliflower cause that’s what I had. I let it bake for a few extra minutes, topped with feta, spinach Kalākaua olives, red onion and mushroom. It came out INCREDIBLE. Thank you for the recipe! It’s definitely a game changer in my house!!! Now we can have our pizza and eat it too!


Love, love, love this recipe. My husband and I are gluten free and we have been missing pizza but not anymore. The secret to this recipe is to squeezed out all the excess liquid from the cauliflower. When you think you’ve accomplished this, squeeze and squeeze some more. I topped our pizza with homemade pesto, Mazzorella cheese and feta cheese, and freshly sliced tomatoes. It was a big hit and very filling.


Delicious!!! The crust had a wonderful toasted flavor. Pleasantly surprised that the cauliflower and chèvre were so mild. Used a bit of tomato paste with olive oil, black olives, and mozzarella for toppings.

Jen hill

Great recipe. I added garlic powder, more goat chz, pepper and chili flakes.

Krystal P

We made this this afternoon and it turned out quite well. We did substitute the goat cheese for cream cheese, but the texture was still very good and the crust held together well when picked up. The crispy edges were the tastiest part! Will definitely be making this again.


Thank you soo much for this! Used Cream cheese for the crust and the dough cam out soooo good. Keep up the great work.

World chef

Bob makes a pretty good egg substitute for baking. Bonds well. We use a lot of Bob’s products to avoid gluten and egg whites.

Joanne Davies

So delicious! This has transformed my opinion on cauliflower pizza. I used feta in place of chevre and added almond flour because my dough seemed too wet (didn’t measure anything). Threw in some hemp seeds as well. Super successful! Thanks

Trisha McCarthy

THIS REALLY WORKS! I didn’t add the goat cheese as that is not a cheese I normally have and wanted to save the exactly $$. Used mozzarella instead and added a lot more spices to the crush for flavor – thyme, onion powder, garlic and oregano. Love the crust very light and didn’t have that heavy feeling after eating.


Thank you so much for such specified recipe! I value your knowledge on the subject and even more the fact you share your thoughts and experiments. Priceless 🙂


This is probably one of my favorite recipes EVER. My husband and I were on the keto diet last year and I found this crust. We were blown away! We aren’t even on keto anymore but I still make this pizza crust a few times a month at least. We make it into a margherita pizza and top with light sauce, fresh mozzarella, basil, and tomatoes!


I have tried this twice now, wasting a lot of cauliflower. The problem I have is the parchment paper sticks to the dough breaks it all apart.


Just made tonight. Thought taste was good but forget about picking it up! ( fork). Maybe I made it too thin ?


I bought a pre made cauliflower crust but I cannot get it crisp! Any suggestions?

    Megan Gilmore

    Try putting the crust on a wire rack (like a cooling rack for cookies) and then place the rack on a larger sheet pan so that it’s easy to handle with your oven mitts. This will allow the bottom of the crust to cook at the same time as the top, without getting so soggy. I’m not sure how “crisp” it will get, since I don’t know how the crust was prepared, but that would be my best bet for cooking it!

Holly R.

Loved this pizza!!! I used 1/3 cup of whipped cream cheese instead of goat cheese and and 1 10 oz. bag frozen cauliflower and 1 10 oz bag cauliflower rice, I cooked it in a skillet while still frozen until it was pretty dry, then I used a tea strainer that you would sit in a cup to strain and took a muddler and squished all the liquid out and it turned out great! I could cut and hold like normal crust, it was thick and fluffy.


What about vegan cheese? Dairy farms are beyond evil and I avoid all products made with animal products as well as products made in China.

Lena ortins

This sounds wonderful. I am a bit confused by the recipe. If you are using frozen cauliflower rice, would you still need to steam it since it’s not cooked. I see you mention cooking the fresh cauliflower but what about the frozen?

    Megan Gilmore

    When using frozen rice, you just need to thaw it completely. Then you can squeeze out all the moisture from it (there’s a LOT!) and continue with the recipe. You can cook it if you prefer, but then you will still need to squeeze it, and you’ll have to wait for it to cool so you don’t burn your hands.

Vickie Thompson

I have made this several times. I do add a little coconut and almond flour to i, about 1/4 cup of each. I think it improved the”hand”. Also, we sprinkle cheese on the hot stone when we flip the crust to give us a crunchy bottom.


Excellent crust. Used store bought frozen riced cauliflower and it came out perfectly

Tried again with some cauliflower that had been accidentally cooked to mush. Couldn’t get enough water out and dough was too sticky. Added 2Tbsp coconut flour, and it came out perfectly. Browned nicely as well.

Martha P. Stevens

Thanks for this recipe. Out of necessity, I made substitutions: 1 pound fresh cauliflower, 1 egg, 1 oz. Neufchatel cheese, Couple of pinches of Grated provolone, marjoram. I baked for a little less time on the second side. I cooked on a silpat and was able to flip with two spatulas. It held together well and is cooling. It smells great.

Dan Gott

I made a double batch using two heads of cauliflower and when it was time to turn the pizza crusts broke into two so it would be better to make two smaller pizzas then try to make one large one


Can you use cauliflower mashed instead of riced? After cooking in an instant pot it really easy to mash like potatoes.

    Megan Gilmore

    As long as you still squeeze out the moisture, I imagine that would work!

Michelle Benner

I made this and the dough got stuck to the parchment paper. Can you please share any tips on how to make this without it happening again?

    Megan Gilmore

    It’s normal for the parchment paper to be “peeled off” if that’s what you mean, but if it’s actually stuck I would make sure you didn’t accidentally use wax paper instead, because I know that’s a common mistake, too!


Can you make it without eggs?


Absolutely lovely. Easily one of the best I’ve made, if not the best.Ready made, frozen ones have always been either bland or soggy. This one turned out perfect.

Lesley Walter

I used a mixture of wet mozzarella, grated dry mozzarella and cheddar along with a few chia seeds mixed in.
Worked really well.


The taste was great, but my crust got stuck to the parchment paper. It was a bummer because it really looked great. I went ahead and flipped the whole thing over and baked it for a little bit longer, thinking maybe that would help. It didn’t, so I used a spatula and botched the whole thing up. I did try some of the scraped up pieces and boy were they yummy. Not sure what to do differently next time. Maybe I’ll add a little cooking spray before spreading the dough onto the parchment paper? Anybody have a suggestion or similar experience?

Jenilyn * Freestone

My Family tried this last night with toppings we picked from our garden. It was so good. Everyone enjoyed it. This was our first attempt at eating with cauliflower and it was a huge success! Thank you for this recipe, we will be using this over and over again!

Get Started Today!

Get a free 7-Day Kick Start when you sign up for my email newsletter