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.

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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!

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Sara Aguinaga

I had ground up raw cauliflower and froze it. I’m wondering if I can use this for pizza crust since it wasn’t precooked? If I steamed it now I’m afraid I’d never get enough water out.
Thank you!

    Megan Gilmore

    Just let the frozen cauliflower thaw in the fridge overnight, then squeeze out the water– no need to cook it, but it will need to be squeezed to get out the existing moisture.


      Order a yard or 2 of, not too fine, silk screen from Amazon and use it to line the steamer for the Cauliflower and to squeeze out the water when it’s cooled. Also makes a great nut milk strainer. Good luck!


Have basically used this same recipe but not with goat cheese….will definitely try that next time. Initially used a cauliflower crust because a good friend of mine was on the Keto diet. Actually having a pizza/pool “party” later and have everything chopped up along with 2 cauliflower crusts. Such a great change from typical crust.


Haven’t tried this yet but will be making it tonight with the kiddos. I have made mashed cauliflower several times and bake the cauliflower to soften it rather than boil it. I will try the crust using this method to avoid all the moisture and let you know how it works out. Has anyone else tried baking the cauliflower instead?




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.


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.


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


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.


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?


    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 🙂


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. 🙂




This is delicious! I used store bought rice califlower and I sauted it on the stove on high heat to aid in drying it out quicker. I added my own seasonings while sauting and the four cheese after I removed from stove. The egg was added once the mixture cooled down. The crust held up well. Great recipe! Thank you!


this recipe look amazing, i would like to try it. I was wondering if i could use lactose free cheese? the ones i see are type mozzarella-cheddar.

Kind regards,


anjali reddy

Left out the goat cheese and and used two eggs–SO GOOD!! Staple in our house!

Just cooking

Just made this tonight – it was fabulous! Followed recipe pretty well, but subbed hard cheeses for goat cheese. AND because my husband likes a lot of sauce, and a crispy crust, I did the following and it worked great: I used a pizza stone as one commenter suggested. After I cooked both sides of the crust, I put a thin layer of the hard cheeses over the crust, popped it in the broiler just long enough for the cheese to melt (thus coating the crust with a ‘protective barrier’ from the sauce). I then added generous sauce, toppings, and mozzarella cheese, and broiled once more. Crust was perfect for picking up and eating, and held toppings of ground beef, green chil, spinach, mushrooms, onions and mozzarella – YUM! Thanks for the recipe!

Anna-Marie Kelly

Making it for the third time. Delicious recipe. I used mashed feta instead of goat cheese one time. This time,a combination of soft goat and chopped black olives.

Brittney Day

The recipe makes an 8in size pizza.


My husband & I are very new to the low carb world so I’m glad I found this recipe bc I’m already missing pizza. We’ve learned tons from Dr. Eric Berg (husband foundries posts on FB & since we started this just 12 days ago, I feel like I’ve turned the clock back 10 years already in how I feel. Something I want to add though is that if lactose intolerant, 1) aged cheese has no lactose, it’s destroyed in the aging process, pick a good pecorino or similar I’ve tried goat cheese a few times, keep waiting to see if my preference changes bc my kids like it but so far it’s a no-go for me:(. I am so anxious to try this recipe so thank you for posting & sharing!

Aminta Favela

My first try at making a cauliflower pizza crust and it was perfect. I can’t wait to make it again and again. I didn’t thing it was a lot of work now that I did it. It’s very simple and the fact that I was able to make it ahead of time it’s even better. In my opinion I thinkk that getting frozen cauliflower rice makes it easier and a milky bag it’s a must. . Thanks for a perfect recipe. This is the first time I write a review about a recipe. Looking forward to trying more of your recip.

J Lee

Think I did something wrong – I used frozen riced CF (thawed) with the egg and goat cheese mix. When I tried to flip it, it stuck to the parchment paper. I think I can salvage it (sorta) but I don’t think it’s going to hold together to pick up.


I am planning to make this and buy frozen cauli rice.. could I use cauliflower instead?



I think because ur shaping and pressing down the pizza base on the paper – which makes it stick – u somehow need to roll it out and then transfer to a baking tray

    Megan Gilmore

    Are you definitely using parchment paper and not wax paper? Because that would definitely cause sticking. When you flip the crust over, the parchment paper should peel right off.


      OMG – ur right – I was using wax paper – I didn’t know there was a difference! 🙁 OMG – I tried twice and both times destroyed the pizza! thank u so much! I thought all baking sheets were the same 🙂


What size serving are the macros above listed for?

    Megan Gilmore

    The nutrition information is automatically calculated for 1/4 of the pizza.


Good luck getting the water out and not having a soggy crust. Not worth the labor.

Kathy kanitz

5 stars! Hubby loved the results; used main recipe but used fresh cauliflower that I first riced before microwaving to tenderize. Did breakfast items on stovetop, mushrm, onion, sausage, tomato, then sprinkled baked crust with ranch & honey mustard dressings before toppings were spread. Topped with Italian cheese (misc herbs used). Thank you!


I have made this a few times my husband loves it.


Relatively new to the cauliflower pizza crust crowd. Loved the idea of freezing extra crusts! Because a ‘large’ crust takes up a lot of freezer space, I tested whether the crust could be frozen uncooked to be used at a later date without the crust becoming soggy when cooked. AND…it works! Did a side-by-side test making a pizza w/ fresh ‘dough’ and one using frozen ‘dough.’ Absolutely no discernible difference – both could be held like a regular pizza slice. YUM!!


This recipe was very easy to make. I make a slight modification.added 1.5 tbsp of flax seed flour to the recipe. The pizza was amazing and I now can eat one of my favorite foods without the guilt of too many carbs


Epic failure! I followed the recipe exactly. I won’t be making this crust again.

Claire Beadnell

I really enjoyed trying this, but bit of a labour of love though, and as I doubted I’d squeezed enough water out I put a couple of spoonfuls of flour in. Worked well. I just did half quantities and used only the egg white. thanks I’m going to try it instead of rice next. Happy healthy diet!


I tried your cauliflower pizza crust with riced cauliflower and it couldnt have been easier to have such a healthy alternative. We did add garlic powder and chopped spinach in the dough before combining and topped with very little sauce, onions, peppers, mushrooms, diced turkey then cheese sprinkled ontop. It was delicious and surprisingly my husband was totally amazed at how good it was!!! Thanks for keeping us healthy- do you have any healthy barbeque suggestions?


My first try and it was great so am making another batch today. So happy I can have pizza again!


Is there a substitute for goat cheese?

    Megan Gilmore

    I think goat cheese gives the most “bread like” texture, but other commenters here have reported success using nearly every other cheese– cream cheese, mozzarella, etc. I’d love to hear what you try!


Just found this recipe and served it last night to the family – delicious! Thanks you so much


Crazy tasty and easy? Also we will never meet but thank you kindly for posting!


OMG! How delicious this looks. I am going to make this for my family. It will truly make them amazing.


I made this for the 2nd time today. First time I used fresh cauliflower and followed the recipe exactly. I did add Parmesan cheese to the crust. It turned out great! My husband and I both like to cook, but he does the majority. He loved it too. Bonus! I made it again today with fresh cauliflower again, but here’s what I did different. The tip to cook the cauliflower, then run it through my juicer was the hot ticket. Skipping the food processor and squeezing all the liquid out was a real time saver! I also baked it on parchment on a baking sheet, but when time to flip it, I put it on a baking stone for the other side. First time we did a homemade tomato sauce and cheese. Tonight we did a Thai chicken pizza. Both great! Thank you


Can I just use Parmesan instead of goats cheese?


Easier than I thought it was going to be, and delicious. I topped with pesto, very good!

Engelbert Gamsriegler

Great recipe worked very well. Pizza was delicious! We added a bit Parmesan to the base as I did not have enough goat cheese.


I tried it and it came out great! very tasty! Next time I think I will use pre-riced cauliflower because I had a hard time squeezing all of the moisture out.


I’ve been using your cookbooks for several years now and have recommended it to so many people. Thanks for sharing your recipes- so yummy


Don’t use parchment paper it stuck to it had to throw everything into trash


I made this today, this is my 3rd attempt at a Cauliflower recipe, this one ROCKED it! Thank you so much.


This was sooo good! I did the frozen riced cauliflower route. Easy peasy. I made two crusts out of it and I weighed out my vegetable toppings and bagged up an extra set of them up and stored in the fridge for an easy lunch tomorrow too. Thank yo so much!


Hi guy’s. Someone said to put the cooked cauliflower in a juicer. I tried it and it doesn’t work. You have to actually squeeze the water out. No shortcuts on that part unfortunately.

Sophie Tordjman

Hi Megan, I was soooo happy when I read your recipe and was so excited to try it! I used 2 pounds of cauliflower rice not frozen (I bought it in Trader Joe s), but it seems too much cauliflower and the texture disn t look like on the pictures. For 1 pizza, do you use 2 pounds of cauliflower or 1 pound? After baking it for more than 35min, it doesn t look like I can flip it, it is too thick and not hard enough so it doesn t hold….let me know, thank you.

    Megan Gilmore

    I do use 2 pounds of cauliflower for 1 pizza crust, but the big variation that can happen in this recipe is how much water you squeezed out. It should reduce down significantly and look like total mush before you mix everything else in. Even if you can’t flip it, this crust can still turn out okay if you bake it a little longer. Hope you enjoyed it, regardless!


Best Cauliflower Crust recipe!

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