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.
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.
(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.)
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.
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.
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.)
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.
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.
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.
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.
The Secret To Perfect Cauliflower Pizza Crust
Ingredients
- 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
Instructions
- 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.
- 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!
- 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.
- 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!
- 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.
- 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.
- 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.
Video
Notes
Nutrition
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:
- Mashed Cauliflower “Potatoes” (or try my Slow Cooker version)
- Air Fryer Cauliflower
- Mouth-Watering Cauliflower Steaks
- Cauliflower Fried Rice
- Creamy Cauliflower Alfredo
- How to Make Cauliflower Rice
I can’t wait to hear what else you try!
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Reader Feedback: Have you tried a cauliflower pizza crust yet?
I made this for me and my mother, last night, and it was soooooo good, Megan, thank you! The towel worked out well but I think next time (because I will be making this often) I’ll use my nut milk bag and see how that goes. Super recipe, mama. You’re the best!
Amazing recipe! Thanks a lot for sharing. I have made it twice now and my family loves it. The crust came out perfect and we could pick it up by hand, regardless of the heavy topping in the second round!
I have made this twice now, and it’s killer!!! Thank you so much! I learned the hard way that you have to the cauliflower rice cool a bit before squeezing…. the first time I scalded the crap outta my hands! Hahahha, live and learn. I’m also taking your advice and making a quadruple batch next time, so whenever I have the craving for pizza (which is VERY often), I will have some already made. Thanks again!
This is a great great recipe. I have just tried this! Coming out insane.
already in the stomach!
Thanks!!!
Vote again for this
5 stars, thumb up!
Wow, this is amazingly yummy!!!! Thank you for your delicious recipe. I made the Cauliflower Rice this week too and it was great.
I love your eye for food and to make it grain free. Thank you for giving me recipes I can use for my family as we begin our grain free life.
I made this one today & i love it.
I realy like your site en the pictures.
Sorry my Englisch is not so good, i’m from holland :p
i’ll be posting this om my site soon, but I will link to you for the original recipe!
Wow! This looks so easy, I’m so excited to try this. Do you think I could try this with vegan cheese? would the outcome be similar to what it is with goat cheese?
I tried using vegan cream cheese and it didn’t turn out how I expected. I used vegan mozzarella cheese for the topping and it was great! I’m gonna try using mozzarella cheese for the crust next time. I think it would work.
I just made this and the kids & I loved it. I used 1/3 cup goats mozzarella instead of feta and that worked fine. I would like to try and make the bottom more crispy. Any suggestions? I thought of trying to cook it on a pizza stone next time.
I have made this twice and they haven’t turned out well. My crust is crunchy and perfect, but when I put my sauce and topping on it, it goes to mush. What type of sauce do you use?
Maybe this was asked earlier, but I could not read all of the posts! Can you substitute nutritional yeast for the cheese?
This is a fantastic recipe. I made it over the weekend and I substituted the goat cheese for a non dairy shredded mozzarella cheese and it worked beautifully! Thanks so much for posting!
Whoa. Now i’m drooling.
Will a blender make the cauliflower rice the same as a food proccessor?
I riced mine in a blender for when I made cauliflower crust grilled cheese sandwiches. I worked perfectly. I pulsed to get to the right consistency.
This looks good and I would like to try it. Can I substitute the goat cheese with a vegan cheese (Diaya)? I would also not use the egg, but maybe flax seed? Do you think this options would work? Thanks.
I found this on another site. I have seen many readers asking if this pizza can be Veganised. I hope I am allowed to do this, but here is the site. I think it refers to using Flax Eggs…
Thanks for a fab recipe Megan…
I’m a silly billy, I forgot to add the site, ha, ha!!
http://www.vegiehead.com/main-meals.html
Love this recipe and have made it twice so far. Doubled the recipe the second time, as the 1 head of cauliflower isn’t enough for 2 people for dinner (for our bellies).
Made this tonight and it was AWESOME! a little bit labour intensive but totally worth it to be able to eat 1/2 a pizza made from my favourite veggie. Thanks so much!
This is so yummy! I wanted to avoid the “ricing” step up front (because it takes too much time and little cauliflower “rice” pieces get everywhere!) so here’s what I did: chop the cauliflower into florets and steam in a pot. Drain the water and return cauliflower to pot. Mash cauliflower into “rice” like pieces with a potato masher or similar instrument. Then strain/squeeze through towel as you described and follow the rest of your recipe as is. Delish! Thanks!
Mine was great – but did fall apart. Any tips?
What is the brand name of the goat cheese and where did you get it?
This pizza crust is awsome, doubt we’ll ever eat bread type again. Came across your site by accident. I must say it’s one of the best things that ever happened. Thank you from the bottom of my heart for the fabulous recipes, your advice and for this site. Please! don’t ever stop.
Made your cauliflower crust pizza yesterday and was so surprised at the outcome. Thanks so much I will be making this again and again . How did you ever come up with the idea? I never would of thought to experiment with the cauliflower this way. You are genius !!!!!!! Thanks again. Gail
Megan, I am little confused about the amount of cauliflower. In the ingredients is says “4 cups raw cauliflower rice. I read through most of the comments and in one response you mention: “which was about 6 cups of raw rice, and it shrunk down to 4 cups after steaming” but then later on in another response you said “the 4 cups is before cooking, and it reduces to about half that size after cooking.”
I just wanted to clarify which one it was so I dont have too much or too little? Thanks so much for your response!
This was incredible! My husband loved it and he is a pizza guru (travels the world sampling pizzas). We did a magherita and one topped with tomato sauce, bison, sautéed mushroom and onion, and feta. I will forever make this crust! Thank you for such great instructions for I am a novice cook and benefit from detailed direction/pictures.
I love this crust! Regular pizza crust ends up making me so sick, but I love pizza so much! This is perfect, and it tastes amazing. I have recommended it to several people! Through your website I have found so many ways to make this gluten-free transition much more tolerable. I even found out that I love mashed cauliflower and I LOVE goat cheese! Thanks for all the great recipes! 🙂
This crust is great! I substituted parm for the goat cheese. I will be making this a staple recipe!!!! I used 2 heads of cauliflower, 2 eggs, 3/4 grated parm and seasoned with Basil instead of oregano. Made 1 large cookie sheet crust. Super firm and was able to hold in my hand to eat…like real pizza, without the tummy bloat!
This is a great recipe, and I can’t wait to try it! Do you think I could use cottage cheese instead of goat cheese? Has anyone else tried this? Sidebar, I love all of your recipes! I’ve made so many from the mint ice cream to zucchini cupcakes and almost everything with nut butter which I cannot get enough of!
I just made this, and it was amazing! My boyfriend (a skeptic) was very impressed and said it was better than normal pizza, and I agree! Thanks for the delicious and creative idea.
Hi, I am in heaven to have found your site! I made the zuccihni pie this am and my husband and I loved it….so than I tried the cauliflower pizza crust and added the toppings and it was fabulous!
I am excited to try the other recipes and will be a regular visitor here. My question is, with making the pizza-what would you consider 1 serving size to be? I am logging my meals onto Myfitnesspal.com and I entered the the recipe for the crust, but would like to figure out the serving size. I cut the pizza in 4 squares and ate two for lunch.
Just curious?
Thanks you so much!
Do you have an estimate to how many points this would be in weight watchers?
I saw a reference to cauliflower flatbread but can’t find the recipe! I would love to have it! I’ve just started a Candida cleanse diet and was so excited to see these recipes on your wonderful website! Thank you so very much! Also, I was going to try using xylitol instead of maple syrup since I’m trying to avoid anything that will ‘feed the yeastie-beasties’…and xylitol has been ‘ok’d’ as well as stevia for sweetening.
Going to make the cauliflower pizza crust tonight! Excited!
Just made this! Forgot to add the salt into my dough, so I don’t know how much of a difference that would have made to the taste. Loved this though! Would probably add a pinch of sugar to the dough beforehand to lighten up the veggie taste, but besides that you can hardly tell it’s not pizza dough!
i cant wait to try this one.
I love your stuff! thank you for your time and energy! I have made a ton of the things that you suggest and I am feeling great! Even my husband likes the stuff!
Can you sub the goat cheese in the crust? Perhaps with vegan cheese?
I’m making this right now, it’s in the oven. Wish I’d waited for the cauliflower to cool down more before I wrung it out though, ouch! Not sure what toppings to add yet, I’m on Atkins induction so not really meant to have tomato concentrate, but a little can’t hurt!
Can you do the cauliflower rice in the blender? I don’t have a food processor.
You can also use a box grater and hand grate. A bit more time consuming, but it works.
I have to thank you sincerely for this recipe. I enjoyed it so much when I tasted it and I was thrilled to be eating a vegetable pizza crust! All of the non-grain ones I’ve found are made with things I’ve never heard of and they look like something I’d have to chew really hard to break down. Not this and it’s delicious!! I think I’m going to try a quiche using this at some point. My mind hasn’t quite accepted “meat crusts” yet but this cauliflower one I think I can get with! I intend to make a bunch of these and freeze them for quick pizza access. I’m so excited! I really was considering giving pizza up because none of the substitutions were appetizing, but this has solved that beautifully!!
Hi Megan!
A friend just told me about your website, and I am so excited!
This recipe looks so great and I would love to make it, but unfortunately I can’t eat eggs! Do you have any suggestions for what would make a good substitute?
Thanks again!
Sam
This is freaking awesome 🙂 I made pizza today, twice ^^
I only had half a head of cauliflower but i still used the same amount of cheese and egg and i poured in about 2 T of oregano. YUMMY YUMMY YUMMY thanks for the recipe.
hi there!
this sounds so yummy. would we be able to replace the egg with something else?
Hi – not sure what we did wrong – the pizza crust was the size of about 4″ x 4″. Any suggestions?
Made this pizza crust last night and loved it! Next time, we will make several crusts as recommended. Thank you for offering this healthy alternative to my gluten-free world.
Do you think that this same receipe would work using Broccoli instead of cauliflower?
Yes, definitely! It’s delicious that way, too.
I’ve made this about 10 times now and I love it. I also split it up into 3, half bake, add filling, and make calzones. I am wheat free/ and this puts Pizza back into my life..What is an Italian with out Pizza!!! 10 STARS!!!
Hi there,
What do you use for sauce? I read on another site that cooked tomatoes were a protein… I would love this recipe!
thanks!
Val
I’ve never heard of cooked tomatoes counting as a protein, but I just used a jar of organic tomato sauce for topping.
Thanks Megan… I forgot to come back to say that I wasn’t even thinking when I wrote this… in my mind I was thinking of pizza crust being starch… but this is made of cauliflower! Was really tired! Love your site!
I am making this right now! The only thing is I bouhgt a head of cauliflower and it only made like half the amount shown in the picture. Next time I am going to double up on the ingredients so I have a full pizza instead of half of one. The dough tasted so good! Can’t wait for 30 minutes so i can add the sauce, cheese, and toppings and then bake it again till its done I am sooo hungry!
Do you have the nutritional facts for this recipe?