September 25, 2023


Cooking Is My World

Cauliflower Pizza Crust (Under 100 calories!)

cauliflower pizza crust recipe.

This cauliflower pizza crust is a guilt-free way to satisfy your pizza cravings! Low in carbs but full of flavor, it takes just 15 minutes to make and is perfectly chewy and crispy. Under 100 calories a slice.

cauliflower pizza crust.

Cauliflower is easily the most versatile vegetable out there. You can use it to replicate potatoes or flour in popular recipes.

Some of our favorite unique ways include cauliflower tortillas, in mac and cheese, or as a mock potato salad. However, nothing beats a cauliflower pizza crust. 

Why this recipe works

  • Easy. There is no yeast or flour needed, and you can use pre-grated cauliflower rice. 
  • Healthy. Cauliflower crust is healthier than pizza crust made with wheat flour. It has fewer calories, carbs, and packs in tons of fiber. Each slice also has just 100 calories.
  • Ready in 15 minutes. Quicker than ordering a takeout pizza! 
  • Easy to customize. Like any good pizza out there, you can add whichever toppings you like! 

What I love about this recipe is that it is perfectly chewy, crispy, and holds its shape. Many cauliflower crust recipes often fall apart and are soggy- not this one! 

Ingredients needed

This is a very simple recipe that uses every day ingredients to make. Here is what you’ll need:

  • Cauliflower- Fresh cauliflower or pre-riced cauliflower (also known as cauliflower rice).
  • Garlic- Freshly minced or pre-minced.
  • Mozzarella cheese- Helps bind the pizza crust together. Choose part skim and low moisture mozzarella.  
  • Parmesan cheese- Adds extra flavor. 
  • Eggs- Binds the pizza dough together. 
  • Italian seasonings- A must for any good pizza recipe. 
  • Toppings- I used cherry tomatoes, fresh basil, and mozzarella cheese, but add whatever you like!

How to make a cauliflower pizza crust? 

Step 1- Rice the cauliflower

Add cauliflower to the food processor and blend until it reaches a rice-like consistency.

riced cauliflower.

Step 2- Make the crust 

Take a large bowl and add cauliflower, parmesan cheese, mozzarella cheese, and eggs. Keep mixing until the mixture binds.

cauliflower crust ingredients.

Step 3- Shape the crust

Transfer the mixture onto a baking pan lined with parchment paper. Shape it into a pizza shape. 

shaped cauliflower crust.

Step 4- Bake the cauliflower pizza

Put the crust in the oven for about 15 minutes or until it turns golden in the middle and darker at the edges. Remove the crust from the oven and top with pizza sauce and your favorite toppings.

Place the pizza back on the baking sheet, and bake until the cheese has melted and is bubbling. Remove the pizza from the oven, slice it up, then serve.

baked cauliflower crust.

Is this crust healthier than regular crust? 

Cauliflower pizza crust is healthier than a regular pizza crust made with wheat flour and yeast. Using cauliflower instead of flour adds extra fiber, nutrients, and antioxidants. 

It’s also lower in carbs. Per one cup of cauliflower, there are just 5 grams of carbs (compared to flour that has 95 grams!).  

Can I make this without eggs? 

The eggs in this recipe are used to help bind the crust together. If you’d like to make it without eggs, try one of these egg substitutes

Frozen cauliflower crust pizza

If you’d like to make the crust ahead of time, prepare it as instructed WITHOUT toppings. Let the crust cool completely, then cover it in parchment paper, then wrap it in saran wrap or tin foil. Store it in the freezer for up to one month.

When ready to cook, let it sit at room temperature for 30 minutes before adding toppings and baking it. 

Storage instructions

  • To store: Leftovers can be stored in the refrigerator, covered, for up to three days. 
  • To freeze: Place the cooked and cooled pizza in an airtight container and store it in the freezer for up two months. 
  • Reheating: Add slices of the pizza in a preheated oven and cook until hot and crispy.
cauliflower crust.

More pizza recipes to try

Frequently Asked Questions

Is cauliflower pizza keto friendly?

Yes, this recipe for cauliflower crust is suitable for a keto diet. Per slice, there are just 2 grams of net carbs.

Is cauliflower pizza crust any good?

This crust is a delicious substitute for pizza and is a healthier and lower carb (and fat!) alternative. You can also try eggplant pizza.

Can you buy cauliflower pizza crusts?

Yes, many grocery stores and online retailers sell cauliflower based pizza crusts. However, most of them contain wheat and/or flour, and increase the carbs.

Can I use pre-made cauliflower rice?

Either fresh or frozen cauliflower rice can be used. If you use the latter, thaw it completely first and remove excess moisture.

cauliflower pizza crust recipe.
  • 1 medium cauliflower chopped
  • 3 cloves garlic minced
  • 1 tablespoon Italian seasonings
  • 1 2/3 cups mozzarella cheese low moisture
  • 1/2 cup parmesan cheese grated
  • 2 large eggs

For the toppings

  • 1/4 cup pizza sauce
  • 1/2 cup mozzarella cheese
  • 1/4 cup cherry tomatoes halved
  • Preheat the oven to 220C/440F. Line a large pizza stone or baking sheet and set aside.

  • Add the cauliflower to a food processor. Pulse until finely ground. Transfer into a large bowl.

  • Add spices, salt, pepper and Italian mixture to the cauliflower and mix well. Transfer it into a cheese cloth or kitchen towel and squeeze out excess moisture. Add the mixture back into the bowl.

  • Add the cheeses and eggs to the cauliflower mixture and mix until combined.,

  • Spread the cauliflower mixture into a 12-inch-wide circle on the parchment paper.

  • Bake until the cauliflower crust for 12-15 minutes, until it is lightly golden.

  • Remove the crust from the oven and add your favorite toppings. Place back in the oven and bake for 10 minutes, or until the cheese has melted.

  • Remove the pizza from the oven, slice, and serve.

TO STORE: Leftovers can be stored in the refrigerator, covered, for up to three days. 
TO FREEZE: Place the cooked and cooled pizza in an airtight container and store it in the freezer for up two months. 
REHEATING: Add slices of the pizza in a preheated oven and cook until hot and crispy.

Serving: 1slice | Calories: 97kcal | Carbohydrates: 5g | Protein: 13g | Fat: 3g | Sodium: 315mg | Potassium: 275mg | Fiber: 3g | Vitamin A: 240IU | Vitamin C: 35mg | Calcium: 335mg | Iron: 1mg | NET CARBS: 2g