The Secret To PERFECT Cauliflower Pizza Crust

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

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.

best cauliflower pizza
Print Pin
4.78 from 371 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, keto, low carb, pizza
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 4
Calories 74kcal

Ingredients

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

Instructions

  • 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.

Video

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.

Nutrition

Serving: 1g | Calories: 74kcal | Carbohydrates: 4g | Protein: 6g | Fat: 4g | Fiber: 2g
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!

Get more recipes + meal plans in my books:

detox book and meal plan

Never Miss a Post!

Get a FREE 3-Day Detox Plan when you sign up for my email newsletter

Leave a Reply

Your email address will not be published.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

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

Comments

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. 🙂

Jade

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

Emily

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.

ElisE

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

Hs

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

Debbie

Fantastic ideas I’ll certainly be following your recipe,

Tiffany

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!

Jovie

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

STeph

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!

Josh

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

Natalie

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!

Zehava

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.

Jan

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.
Thanks!

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.

Faye

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

Never Miss a Post!

Get a FREE 3-Day Detox Plan when you sign up for my email newsletter