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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
MrMark
0Maybe I missed it, but after reading this page several times, I don’t see a clear recipe. I do several different amounts or ratios of ingredients, but I am now so confused! What is the ratio, or amounts to use? How much Cauliflower exactly? About how much egg exactly? How much parmesan cheese?
I just want to try this recipe. It sounds great!
Wholesome Yum M
0Hi Mark, There is a recipe card about halfway down the page with exact measurements. If you cannot see it, then your browser may be in ‘reader mode.’ Turning that function off will allow you to view the recipe measurements.
Shelley
0First time making this pizza and it turned out Amazing. Thank you for sharing!
Cammy Taylor
0Is the nutrition info just for the crust or for the pizza with topping as described above?
Wholesome Yum M
0Hi Cammy, The nutrition facts are just for the crust recipe.
Deb
0Can you use frozen cauli rice and if so do I cook it first or just thaw it??
Maya | Wholesome Yum
0Hi Deb, Yes, you can, and you’d still cook it first.
Stefanie
0Hi there! Is cauliflower flour considered KETO friendly?
Thanks!
Maya | Wholesome Yum
0Hi Stefanie, If you can find cauliflower flour that is only cauliflower, then yes, it can be used in moderation. Most Cauliflower flours are blends, which can include rice flours, tapioca starches, or sugars – which are not keto friendly. I wouldn’t recommend cauliflower flour for this recipe, though.
Lisa
0Excellent recipe, easy to make and yummy!
Diana
0This was the best cauliflower pizza crust I’ve made so far and I’ve tried many recipes! My kids and hubby loved it and asked for more! Thank you for such a yummy recipe.
Kasey
0Is it best to bake and then freeze or freeze without baking?
Maya | Wholesome Yum
0Hi Kasey, Pre-bake the crust without toppings, then freeze.
Winnie Kimball
0Hi Maya, I’ve started my first week of Wholesome Yum and am enjoying the recipes. I was so surprised that cauliflower “mashed potatoes” could be sooo yummy and creamy! I had a question about this recipe though. The recipe lists 1 1/2 C parmesan cheese. I put all of this into the crust. Then the instructions say to bake until cheese bubbles. How much is used to sprinkle on top of the pizza? Should I have reserved part of the 1 1/2 C for the top? Could I use mozzarella cheese for the top? Thank you for your clarification!
Maya | Wholesome Yum
0Thank you, Winnie! I’m glad you are enjoying my recipes! This cauliflower crust recipe is for crust only. You will add whatever toppings you would like on top of this baked crust, and I recommend mozzarella for the topping. I hope this helps!
Jennifer Crispell
0Hi, we liked this recipe, but it was quite salty. Do different brands of grated parmesan cheese contain different amounts of salt? Any other ideas for why it was salty? We will be trying it again with a different brand of cheese. Thanks for the recipe!
Wholesome Yum M
0Hi Jennifer, Yes salt content can vary with different brands of parmesan. Also, be sure that you used garlic powder in the recipe and not garlic salt.
Georgia
0Hi! I’m excited to try this! I bought a 12 oz bag of riced cauliflower. Would that be enough for this recipe?
Wholesome Yum L
0Hi Georgia, the recipe as written calls for 24 ounces of riced cauliflower so you would need 2 bags to go this route. I haven’t tried the recipe with pre-made riced cauliflower so let me know how it turns out.
Georgia
0I made it and it came out so good. Was I supposed to leave it on parchment paper? It was sticking to it so it fell apart but that didn’t stop us from eating it!
Wholesome Yum M
0Hi Georgia, I’m thrilled you loved it, but it shouldn’t stick to the parchment! Maybe bake it a little longer next time around. Enjoy!!
Joyce
0You’re the most awesome cook! There is no single recipe i learned form you that i don’t like! Your website is absolutely my favorite! Always Support you!!!
Roseann
0Omg I have made this twice already and it’s delicious. Satisfies my pizza cravings.
Eunice
0Didn’t turn out like crust, more like an omelet.
Bradley
0Can you use cauliflower rice (steamable or stovetop)?
Thank You!
Wholesome Yum A
0I haven’t tried this with pre-riced cauliflower, Bradley. I suspect you’d have to chop or blend it to make it slightly finer.
Mary Fitzgerald
0Do you stir fry the cauliflower with oil or dry?
Maya | Wholesome Yum
0Hi Mary, I do fry the cauliflower in just a little oil to prevent sticking to the pan.
Ketoallin
0Im 9 days in to keto and craving pizza. I tried this recipe (squeeze method) and it came out great! I sauted the cauliflower abit longer to achieve softness, thanks for the emphasis. I used my stone cookie sheet and parchment. Worked great. I used purple cauliflower so it was a beautiful crust.
Carla
0Hello. Im getting ready to make your cauliflower pizza crust but I’m using the pre riced cauliflower. How much should I use? Thank you
Wholesome Yum
0Hi Carla, that would be about 6 cups.
Karen
0It was delicious and super easy To make
Loved it. Thank you!
Barbara
0There are only two things that I found missing from this recipe…..you need to make it while drinking red wine and listening to Leon Bridges…gotta set up the atmosphere for awesome pizza!
Donna
0Do you add mozzarella cheese on top after you put your toppings on?
Maya | Wholesome Yum
0Hi Donna, Yes, I add mozzarella on top.
Mur
0Hey! Have you ever tried putting the cauliflower through a juicer first? We are gonna try it.
Maya | Wholesome Yum
0Hi Mur, No, I haven’t!
April
0Can you make this and bake it and then freeze it? It would be so convenient to have these frozen and be able to grab one out, thaw it, top it and bake it.
Wholesome Yum
0Hi April, you can do that! If you do, it’s best to do so without any sauce or toppings on it. Then, you can add toppings right on top of the frozen pizza and stick it in the oven when ready to eat.
Susie
0Absolutely delicious! I also added 1 Tblsp of coconut flour.
Kathy
0I was wanting to ask if you could dehydrate the cauliflower to get the moisture out instead of putting it in the skillet.
Wholesome Yum
0Hi Kathy, I haven’t tried that here but I suspect it would make the crust too dry and brittle.
Romaida Ostrand
0Does it get crunchy? Can I use the zucchini recipe with cauliflower?
Wholesome Yum
0Hi Romaida, this crust is on the softer side. If you want a crisper crust, you might like my fathead pizza or almond flour pizza crust recipes better.
Kathleen
0Can you give me the calorie count for the whole pizza base. No toppings ?
Maya | Wholesome Yum
0Hi Kathleen, The nutrition info is per serving and without any toppings. You can multiply it by the number of slices to get the whole pizza crust.
Cherie
0Loved this crust! I have tried a few and they always are mushy. This one is sturdy anfU feel like Im eating real pizza. Ty for experimenting and sharing! (I did the no squeeze method after stir frying in pan.)
T. Whitaker
0Very fantastic and fairly simple.. my family couldn’t believe it was cauliflower crust.. can you use crust to replace bread, like a flatbread?
Maya | Wholesome Yum
0Thank you! Sure, I’m sure you could do that!
Debra Amn
0Great pizza crust I add it to the top some grilled chicken sauteed mushrooms and Italian cheese absolutely delicious
Meghan Wendland
0This was AWESOME! I used the exact recipe and did a pepperoni and green olive and it turned out great. While I did not squeeze the rice I did blot it before adding it to the cheese/egg mixture with a paper towel and again after it came out of the oven before adding toppings and I think it made a difference. Lastly I broiled for about 1 minute at the end which definitely added an extra crunch! THANKS!
Joanna
0Thanks for this great recipe – it is helping me to convert the ado element in the family to love vegetables.
Keep them coming :))
Leanne
0I have to admit, I was skeptical. But it was absolutely delicious. Making one for tomorrow again.
Lou
0Followed the recipe to the t, had to add an extra egg. Best keto crust I’ve had . Used pizza pan with parchment paper
Natalie
0I can’t wait to try this!!! Stir frying the cauliflower is genius!! I think I will steam it first, strain out the water, then stir fry it and put it into my cheese bag to smush the water out.
I have all the ingredients but not enough Parmesan. Can I use half Parmesan and half shreddedmozzarella? How would that alter the crispness of the crust?
Thanks!
Maya | Wholesome Yum
0Hi Natalie, Sure, you can use 1/2 parmesan and 1/2 mozzarella if that’s what you have on hand.
Boyd Kobe
0Just saved the recipe and will make it during the next week! I’m sure my family will love it and I really like the recipe as it is low carb!
Jane
0I try to follow a recipe exactly the first time but I only had 1 pound of cauliflower rice and I was worried an egg would be too much moisture. I added 2T of flax meal and 4T almond flour to your recipe after sauteing and squeezing the ‘rice’. I also don’t have a pizza stone so I used a LeCreusett pan (preheated) to par-bake the crust. It came out of the oven firm and thin and even with pizza sauce the finished pie was firm enough to pick up and the edges crunched like a thin crust pizza. No cauliflower flavor and the mouthfeel of a thin crust pie, pure heaven, thank you Maya!
Shedricka McNeill
0Just tried the crust and it’s AMAZING!!
Karen Garfield
0So glad I found this recipe today. I bought a 10 ounce bag of cauliflower at the Grocery store so I halved the recipe and it was perfect. I used parchment paper to flatten the dough then flipped it onto my stone. It cooked perfectly and was delicious.
Rene
0Can you save the remainder of the cauliflower crust to use in a day or two? I have enough for 1 more mini pizza.
Maya | Wholesome Yum
0Hi Rene, Yes, you can do that!
Meghan
0If using the frozen riced cauliflower, what do you think the measurement would be?
Maya | Wholesome Yum
0Hi Meghan, It would be the same – about 1.5 lb riced cauliflower.
Heidi
0Made this for the second time today. Loved it the first time but didn’t get enough of the moisture out of the cauliflower. This time I waited until it was cool to squeeze it out and the result was much more successful. As an experiment I added 2 tablespoons of flaxseed meal and I think it came out a little crispier. Thanks for the recipe!
Minde
0So does the crust ever get crunchy. It tasted great, but it was really soft.
Maya | Wholesome Yum
0Hi Minde, Cauliflower crust is soft, not crunchy, though the edges can sometimes get slightly crunchy. If you want a crispy crust, you might like fathead pizza or almond flour pizza crust instead.
Valerie
0Very easy recipe. Since I don’t like parmesan cheese, I used provolone instead thinking it was heavier than mozzarella cheese. I think it worked well. The crust had a good consistency, taste (also added onion powder), and stood up under the toppings. I made several small crusts to freeze. I will let you know how they fair after freezing.
Barsco
0Would it be possible to substitute zucchini for the cauliflower? I’m thinking that it is lower in carbs and calories but not sure how it might affect the texture.
Maya | Wholesome Yum
0Hi Barsco, Use this zucchini pizza crust recipe instead if you want to make it with zucchini.
Kayla
0Was delicious!! My whole family said if they didn’t know about the cauliflower then they wouldn’t have even guessed about the crust! Next time I will squeeze more of the moisture out of the cauliflower after stirfrying it but otherwise, it was amazing!
Crystal Hoeg
0Does the Parmesan have to be fresh? Or can you use the canned kind?
Maya | Wholesome Yum
0Hi Crystal, Any grated parmesan will work!
Holly Hayes
0Great crust. First cauliflower crust I’ve made. I will try some more recipes to see which one is best but my daughter loved this one.
Tara
0Great Recipe! I followed it exactly and the crust came out perfect. And, it didn’t taste like cauliflower. I followed option 2 (no squeezing) and made two pizzas. It was soooo good!!
Angela McGowan
0Juice the cauliflower through an extractor. Use the dry cauliflower pulp for the crust! 🙂
Tiki
0Looks yummy!