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The Secret To PERFECT Cauliflower Pizza Crust

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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
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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

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!

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Comments

Gladys

❤️❤️❤️

Laura

This was so easy and tasted absolutely amazing. I used light cream cheese instead of goat’s cheese and Yummo.
I can’t wait to cook this for my two year old.

sar

tasted like a thin egg souffle and did not get crispy. ..

Dora Reineke

LOVE this recipe! I didn’t want to use goat cheese so I used 2% mozzarella which I’ve done for zucchini cakes before. PERFECT!

Yes it’s a little laborious but it’s low carb and delicious!! Saves me money. I prefer fresh cauliflower, pulsing it through a food processor and then nuking it for 5 minutes. Then I squeeze as much liquid out as possible.

Thanks SO much for sharing this!

Sakshi Sethi

This was so awesome! Everyone loved it.

Elle

I have tried other recipes before, but this one totally fell apart! :/

Becky

I found the whole process to be labor-intensive, but we loved the outcome & will try it again. I used 2 cauliflower heads and cream cheese since the store didn’t carry goat cheese. I also didn’t have parchment paper, but it cooked fine on my non-stick, large pizza pan with small holes in it. I took a 2nd pan & set it on top – then flipped it.
The next time I try this, I’ll use my Instant Pot to briefly cook the cauliflower, rice it, squeeze out the liquid, and make the dough & refrigerate it. I’ll cook it for dinner the 2nd day.

Kiara

Are you able to use pre-made riced cauliflower from the produce section? If so do you still cook it and drain the liquid before. Also the pieces look kind of big, what size should they be?

    Alexa

    I used three bags of Green Giant Riced Cauliflower and it worked well and definitely cut labor time. My crust was a bit delicate but it could have been because I used vegan cream cheese rather than goat cheese. Hope this helped 🙂

Alexa

Just made this recipe tonight and my whole family loved it!! I didn’t have any goat cheese in my fridge, so I used vegan cashew cream cheese instead. This was a better alternative for my family too, as some of us are dairy sensitive. My only complaint is that the crust could have been a bit crispier. The crust was very delicate, and I wasn’t able to flip it in the oven. However it’s incredible taste made up for the fact that we ended up eating the pizza with a fork. I will definitely try this recipe again and play with the ingredients and cooking time to create a sturdier crust. Let me know if you have any ideas of how to solve my issue. 🙂

Jet

HANDS DOWN THE EASIEST AND BEST DAMN CRUST IVE EVER HAD! JUST MADE MY FIRST CAULIFLOWER CRUST PIZZA WITH CHICKEN PEACH AND PISTACHIO TOPPINGS (AMONG OTHERS) WOOOO!!!

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