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GET IT NOWBack in college, I loved pizza so much that it was practically its own food group for me. As I got older, low carb pizza became my go-to choices for a healthier meal, but I wanted something lighter. When I started seeing cauliflower pizza crust pop up in stores years ago, I was briefly excited — until I saw the processed ingredients and starches most of them have. So naturally, I made my own easy recipe. Make it with me and see why I think it’s the best!
Why You Need My Cauliflower Pizza Crust Recipe
- Neutral, mild flavor – Yes, you can taste the cauliflower, but not a lot. This crust lets your pizza toppings shine. Even my non-low-carb friends like it.
- Pick it up with your hands – Not only are the edges crispy, my cauliflower pizza crust is actually sturdy enough to eat with your hands! And yes, I’m kicking myself for not snapping a photo of this part.
- Just 3 ingredients – Most recipes and store-bought versions have a long list, but mine is just 3 — although you can add optional seasonings for more flavor.
- Shortcut for less effort – I even have an option for you that doesn’t require squeezing the riced cauliflower (yay!). See my recipe tips below.
- Healthy, low carb, and gluten free – My recipe is just 3 grams net carbs per serving (can’t say that about most cauliflower crusts!). And it’s veggie-packed, with no flour of any kind, other starch, or artificial ingredients. This is pizza you can feel good about.
Ingredient Notes
Here I explain the best ingredients for my cauliflower pizza crust recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Cauliflower – Grab a big head of cauliflower. We’re turning it into cauliflower rice for the crust! You can also use frozen cauliflower rice (6 cups) as a shortcut.
- Eggs – Sorry, egg substitutes aren’t sturdy enough for this recipe. If you can’t have eggs, try one of my other pizzas below instead.
- Grated Parmesan Cheese – This acts as a binder and keeps the crust sturdy, without any starch. You can use mozzarella, but parm makes a sturdier result.
I normally provide lots of substitution options, but there aren’t many for this 3-ingredient recipe, sorry. Oh, and you’ll also need oil for frying the cauliflower.
Optional seasonings:
If you want more flavor — or just want to cover up the cauliflower flavor — add Italian seasoning (or simply dried oregano) and garlic powder.
How To Make Cauliflower Crust Pizza
I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.
- Rice the cauliflower. I always use a food processor with a grater attachment to get rice-shaped pieces, but technically for this recipe the shape isn’t important. It’s fine to pulse using the S blade as well.
- Stir fry the cauli rice. Cook until it’s super soft and dry. This removes extra moisture and keeps the crust from getting soggy or falling apart.
- Optional step: squeeze the cauliflower. Use a dish towel to squeeze out as much liquid as you can. It should be very clumpy and even drier than before. You won’t get as much moisture out as you would after steaming because the stir frying process actually helps most of the moisture evaporate. (See my tips below for more details on when it’s ok to skip this step!)
- Mix the “dough”. I use this term loosely because it’s not much like a dough, lol. Whisk the eggs in a bowl, then stir in the parmesan and any seasonings you like. Finally, mix in the dried cauliflower.
- Spread it out. Rolling doesn’t work well here, so just use your hands to form a 1/4-inch-thick circle on a large piece of parchment paper. I do this on a pizza peel so that I can bake on my pizza stone — which I highly recommend — but a large baking sheet or pizza pan works.
- Bake until firm and golden around the edges. Slide the cauliflower pizza crust with the paper onto your pizza stone if you have one, otherwise just bake on your pan. Let it cool for 10 minutes to firm up.
- Top the pizza. Once the crust cools a bit, add your favorite toppings (see my topping ideas below).
- Bake again. Slide the pizza onto the pizza stone again, this time without parchment paper, and bake until the cheese on top melts.
My Recipe Tips
- Cook the cauliflower until it’s super soft. Think mushy, not crisp-tender. This is crucial for the best texture in your crust.
- Do you have to squeeze the cauliflower rice? I might have confused you by saying it’s not required in the beginning and then listing it as an optional step. Basically, squeezing is a must to make a whole, extra large pizza (my cauliflower pizza crust recipe makes a huge pizza, at least 13 inches across!), but you can make 2 smaller pizzas and skip the squeezing step. I was so happy to find that this option worked well!
- Mix the ingredients well. There’s not a lot of egg, so make sure it’s evenly dispersed.
- Don’t you need salt? Nope! The parmesan has enough.
- For the crispiest cauliflower crust, I highly recommend a pizza stone. I’m not usually one for single-purpose tools, but this one’s worth it. Just pop it in the oven before preheating so it doesn’t crack. You’ll also need a pizza peel like this to slide the crust onto the stone. (And yes, you can use it for other pizzas, too.)
- Letting the crust cool for 5-10 minutes is crucial. This creates a seal, so it doesn’t get soggy when you add the sauce.
Make Ahead Options
There are a few ways you can meal prep this cauliflower crust in advance:
- Store the crust in the fridge: Bake the crust in advance and keep in the fridge wrapped in plastic wrap, for up to 3-4 days. Just top and pop back in the oven when you’re ready.
- Freeze the baked crust: Same as above, except in the freezer. It’ll last for up to 3-6 months.
- Freeze the entire pizza: To freeze the topped cauliflower pizza, let the crust cool completely before adding the toppings. Top and freeze on a baking sheet until solid, then wrap in plastic and keep frozen for up to 3 months.
- How to bake when ready: Whether it’s refrigerated or frozen, just add your toppings (if not already topped) and bake, using a pizza stone if you can. Don’t thaw if your crust or pizza was already frozen, as that’ll just make it absorb more sauce.
I don’t recommend freezing the cauliflower mixture or pressed crust before baking, as it can get more watery as it sits.
More Healthy Pizza Recipes
If you like my cauliflower pizza crust, try my other healthy takes on pizza:
Cauliflower Pizza Crust (3 Ingredients)
This easy cauliflower pizza crust recipe has just 3 ingredients and crispy edges. Low carb, gluten-free, and you can actually pick it up!
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Instructions
Tap on the times in the instructions to start a kitchen timer.
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Preheat the oven to 400 degrees F (204 degrees C). Place a piece of parchment paper onto a pizza peel if you plan to use a pizza stone (recommended), or a pizza pan.
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Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grate attachment if you have one.)
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In a lightly oiled saute pan on the stove, stir fry the cauliflower for about 10 minutes, until the cauliflower is very soft. (This is important! The texture will be off if it's still crisp, so keep cooking until nice and soft.)
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Meanwhile, in a large bowl, whisk the eggs. Stir in the parmesan cheese. If using Italian seasoning and garlic powder, stir those in as well.
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When the cauliflower rice is cooked through and soft…
Option 1 (more effort – recommended if making one large pizza): Place the cauliflower rice into a kitchen towel and squeeze over the sink.
Option 2 (easier – better for making 2 smaller pizzas): Stir the cauliflower rice directly into the egg/cheese mixture. With both options, make sure it's mixed very well. You may need to press with a spatula.
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Spread the "dough" onto the parchment paper with your hands, to about 1/4-inch (6.4 mm) thick. You can make one large pizza or two smaller pizzas, depending on which option you chose in the previous step.
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If using a pizza stone (my recommendation for best results), use the pizza peel to transfer the parchment paper onto the stone in the oven. Otherwise, just place the pan into the oven. Bake for about 15 minutes, until the top is dry and firm, and the edges are a little golden.
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Let the cauliflower pizza crust cool for at least 5-10 minutes at room temperature to firm up more. Add the toppings you want, then return to the oven for about 5-10 minutes, until cheese on top melts.
LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!
Maya’s Recipe Notes
Serving size: 1 slice of an extra-large pizza, 2 slices of 2 smaller pizzas, or 1/8 of the entire recipe
- Tips: See my recipe tips in the post above to help you get a sturdy, crispy crust — that isn’t soggy or falling apart — and how to get more browning on top.
- Store leftovers: You can keep extra slices in the fridge for up to 3-5 days. They’ll definitely get softer. I recommend air frying to reheat for the best texture. If you use the microwave, you’ll have to eat the pizza with a fork.
- Meal prep: I have several make ahead options using your fridge or freezer in the post above, as well as instructions to bake when making in advance.
- Note on nutrition info: Toppings are not included, as their nutrition facts will vary widely depending on what you use.
📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System and Keto Ebook Bundle!
I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.
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Cauliflower Pizza Crust Recipe
Topping Ideas
Like any pizza, you can use any toppings you want on this cauliflower crust pizza! Here are some combos I love:
- Meat Lover’s – Slather on your favorite pizza sauce (I use my sugar-free pizza sauce), sprinkle shredded mozzarella, and pile on pepperoni, crumbled sausage or ground beef, and Canadian bacon. It’s a carnivore’s dream.
- Veggie Lover’s – Pizza sauce, shredded mozzarella, sliced tomatoes, onions, bell pepper, mushrooms, and black olives. A garden-fresh meal!
- Margherita – Top your cauliflower pizza crust simply with pizza sauce, slices of fresh mozzarella, and sliced tomatoes. Top with fresh basil after baking.
- Taco Pizza – Salsa, taco meat (or try Mexican chorizo), and Mexican cheese blend, and bake. After removing from the oven, top with shredded lettuce, diced tomato, jalapenos, and sour cream.
- BBQ Chicken – Barbecue sauce (I use sugar-free bbq sauce but any kind works), shredded chicken, diced red onions, and cheddar cheese. This combo is also amazing with fresh cilantro and a ranch dressing drizzle!
- Hawaiian – Pizza sauce, shredded mozzarella, Canadian bacon, and diced pineapple. This one is controversial, but it’s one of my faves!
- Pesto – Pesto sauce, fresh mozzarella, and sliced tomatoes. Sometimes I add sun-dried tomatoes, too. Finish with fresh basil.
- White Pizza – Homemade Alfredo sauce, spinach, cooked chicken, onions, and cheese.
288 Comments
Tamara
0Hi! I am looking forward to trying this recipe but wondering about the nutrition facts. Am I figuring right in that the crust alone is just over 800 calories? Or am I missing something? Thanks!
Maya | Wholesome Yum
0Hi Tamara, The crust has 106 calories per slice. So technically yes, the crust for an entire 10-inch pizza would have over 800 calories. I can’t imagine anyone would eat an entire 10-inch pizza on their own, though. 🙂 Either way, a regular wheat pizza crust would have more calories than this.
Brenda
0Just a question for you! I was going to use the fresh riced cauliflower available in the store but wondered if one bag equated to a head of cauliflower or if I needed more. When you’ve grated your cauliflower how much would you say you have? Thx!
Maya | Wholesome Yum
0Hi Brenda, You need 1.5 lb of riced cauliflower total, whether it’s from a bag or from a head.
James Benner
0This worked out great and was delicious!
Maya | Wholesome Yum
0I am so happy you liked it, James! Thanks for stopping by!
Debbie
0I just recently found your awesome info, thanks 4 the videos. I’m 54 and have had 2 strokes and making as many lifestyle changes. I appreciate your videos. Thanks!
Maya | Wholesome Yum
0Good luck to you, Debbie!
Jeannette
0Thank you very very much for your detailed instructions. I have never made (or eaten) a cauliflower crust pizza and I don’t like to waste food/ingredients after spending so much money on them. I found this on Pinterest.
Maya | Wholesome Yum
0I am so happy you liked it, Jeannette! Please come back soon!
Judith Mayer-Smith
0Thank you for the tip about stir frying the cauliflower. I bought the already riced cauliflower and still had enough for several pizzas!
Maya | Wholesome Yum
0I am happy to hear that, Judith!
Marie
0Hi Maya,
This looks absolutely delicious! You mentioned that you can freeze the crust. Do you cook the crust before you freeze it or after it is thawed from the freezer? I have heard that cauliflower becomes soggy after it is thawed.
Thanks.
Maya | Wholesome Yum
0Hi Marie, Freeze it after baking but without any toppings. Then, add sauce and toppings to the frozen crust (don’t thaw) and place in the oven.
Sandra Diesing
0Hi. I have baked the cauliflower pizza crust and it has cooled. At this point, can I refrigerate it overnight to finish the next night?
Maya | Wholesome Yum
0Hi Sandra, Yes, that should work. Pat dry before use if there’s any condensation.
Tina Kobriger
0I do have a pizza stone…do I still put it on parchment paper or directly on the stone?
Maya | Wholesome Yum
0Hi Tina, Yes, use parchment on top of the stone. Otherwise it will stick.
cheryl s
0Can you use the frozen cauliflower rice for this??
Maya | Wholesome Yum
0Yes, you can use frozen cauliflower rice, Cheryl. Just make sure you defrost in completely and squeeze out any liquid. I hope you like it!
Nicole
0Hi!! Wondering at what heat is stir frying?
Maya | Wholesome Yum
0Hi Nicole, It will depend on your stove, but generally medium-high. Basically as hot as you can get it without burning the cauliflower. Higher heat will evaporate more liquid, but you don’t want the cauliflower to burn on the outside and stay too crispy on the inside.
Rukhsaar
0Hi, can you use mozzarella cheese instead of parmesan?
Maya | Wholesome Yum
0You probably can, but I haven’t tried it. Let me know how it goes if you do!
Jennifer
0When you say “saute” the cauliflower, do you mean like in oil? Or just by itself in a pan?
Maya | Wholesome Yum
0Hi Jennifer, You can use just a little bit of oil to prevent sticking, or if your pan is very good non-stick (I have hard anodized pans), by itself is fine too. The oil is not a necessary ingredient, it’s just if you need it to avoid sticking.
Rebekah
0Could I make the crust ahead of time and then put the toppings on later and bake again?
Maya | Wholesome Yum
0Hi Rebekah, Yes, definitely! Let me know how you like it!
Rebekah
0What’s a pizza peel?
Maya | Wholesome Yum
0A pizza peel is used to get pizza crust on and off of a pizza stone, which stays in the oven. Here is one I like.
Georgia
0Beautiful. Easy. Tasty. Once your toppings are on you definitely can’t tell the difference.
I’ll add that in Aus you can buy pre-blitzed cauliflower (cauliflower rice) at Coles to make his even easier!
Maya | Wholesome Yum
0I love making things even easier, Georgia! I am so happy you liked it!
Hernan F Padilla Jr
0Tried the crust tonight. Quite salty. Maybe my measuring? 1 cup = 8 oz? Looked to me like a lot of parm cheese. I used 8 1/2 oz cauliflower and 8 1/2 oz grated parm. Please advise. Thanks.
Maya | Wholesome Yum
0Hi Hernan, Sorry it didn’t turn out, but unfortunately your measurements were off. This recipe calls for 1.5 lb of cauliflower florets and 1.5 cups grated Parmesan. That would be 24 oz of cauliflower florets (after de-stemming) and 5.25 oz of grated Parmesan cheese. It looks like you used almost 3 times less cauliflower than needed and about twice the amount of Parmesan. That would explain the saltiness and the texture was probably not right. Hope you’ll try again with the amounts in the recipe. 🙂
Elaine
0Maya, No, 1 and 1/2 cups of Parmesan equals 12 ounces. 1 cup is 8 ounces. 1/2 cup is 4 ounces. So Hernan just used a bit much on the cheese.
Maya | Wholesome Yum
0Hi Elaine, The weight of a cup of something depends on what is inside the cup. A cup of Parmesan is 3.5 ounces, not 8 ounces.
Michelle
0For all of us keto cooks we are use a scale for everything. However, some recipes are not listed in the proper measurements of weight which is where this confusion comes in. Thank you for explaining this. But this is definitely a learning opportunity. I made the same mistakes during the learning curve. It may be a little more work to list in recipes, but well worth it for the rookies that are not used to weighing out all measurements in the kitchen.
Maya | Wholesome Yum
0You’re totally right! I’m actually adding metric measurements to all recipes this month.
Kate
0This turned out very well for me. I used the squeeze method, using my potato ricer. That was perhaps too effective at removing moisture as I had to add a second egg to hold it together. No matter, it tasted fine and not eggy. I am enjoying the leftovers.
Maya | Wholesome Yum
0Yay! I love leftovers, Kate! Thanks for stopping by!
Stevie
0I made a deep dish version of this pizza – basically put all the ingredients in a greased pie dish, instead, and followed baking instructions to a T. I used your recipe for garlic alfredo sauce as the sauce, topped it with mozarella cheese and sweet italian sausage.
I can’t begin to describe how amazing it all was.
I am eternally grateful for your recipes and your site, Maya – it’s so helpful to have these incredible recipes with minimal ingredients! I was never a fan of cauliflower, and I’m excited to experiment with it more now that this recipe has opened up the doors for me!
Maya | Wholesome Yum
0Thank you, Stevie! I love the idea of a deep dish version, and white sauce is my favorite. Great idea to use the alfredo sauce with it. I really appreciate the kind words and am so grateful to have you making the recipes!
Kate
0Would like to try this but need to buy a pizza stone. Any recommendations on brand? Also, any reason why you could not use pre riced cauliflower? If ok, about how much to use? Thanks so much.
Maya | Wholesome Yum
0Hi Kate, This is the pizza stone I have. You could use pre-riced cauliflower, it should be about 6 cups riced. If you use frozen pre-riced cauliflower, you would probably have to squeeze it.
Denise Palomino
0What kind of pizza sauce is used for this recipe?
Maya | Wholesome Yum
0Hi Denise, It’s on my list to make a recipe for my own, but for now I usually buy an organic marinara sauce without sugar added. Just look for one that doesn’t have starch or sugar (or other names for sugar, like maltodextrin, etc.) listed in the ingredients.
Victor S.
0Would steaming the cauliflower yield the softness required, without the attention that Stir Frying requires?
Maya | Wholesome Yum
0Hi Victor, You can steam it, but it would require squeezing afterward for sure. Stir frying makes some of the moisture evaporate.
Robin
0What about using frozen riced cauliflower?
Maya | Wholesome Yum
0Hi Robin! Yes, you can use frozen riced cauliflower, just defrost it first. I hope you love it!
Julie
0Does this recipe work without the Parmesan cheese? Or please share a dairy free recipe!
Maya | Wholesome Yum
0Hi Julie, The Parmesan is necessary to hold this together, and also counteracts the flavor of the cauliflower. I’m sure there are other ways to do it, but I haven’t tested those variations. I’ll add it to my list to create a dairy-free cauliflower crust. In the meantime, this pizza crust is dairy-free.