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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
Alex
0My family loved this! It was crisp and so fun for my kid to help with. A winner!
Erin
0This was so tasty! I loved how easy it was, thank you!
Valerie
0We don’t like parmesan cheese (weird, I know!). Can you use a different cheese for the crust with getting the same crispy crust?
Maya | Wholesome Yum
1Hi Valerie, You can use mozzarella cheese, but the crust will be less sturdy than with parmesan.
Brian
0I just made a double batch using kerigold Dubliner cheese. Similar texture to parmigian, but mild flavor.
Maya | Wholesome Yum
0I’m glad to hear that worked for you, Brian! I was hesitant recommend another cheese I have not tried in the recipe. I did try mozzarella without parm and it didn’t hold up as well. Great idea to try another hard cheese though–I can see how that would work well.
Lesley
0Hi! I really want to try this recipe but I only have frozen, riced cauliflower, would that work?
Maya | Wholesome Yum
0Hi Lesley, Yes, that would work. Just use 6 cups.
Amanda Dixon
0This crust turned out great! I just loved how crisp the edges turned out — that’s a must for me when it comes to pizza crust.
Gwynn Galvin
0Such a delicious alternative to a traditional pizza crust! And so easy to make too!
Liz
0Cauliflower pizza crust is always a hit at our house! My kids and husband don’t notice a difference from the regular crust!
Linda
0Love everything about this pizza everything that crispy edges!
Amy L Huntley
0This is the BEST Pizza Crust ever! I love that is healthy too!
Colleen
0We made this last night for dinner using the easier option. It turned out perfect with crispy edges and we’ll be making it again. Thanks for sharing!
Andrea Thueson
0I am so glad I found this recipe! I had been craving pizza, and this hit the spot!
Laura
0Cauliflower is so versatile!!
Wilhelmina
0This was the easiest and best-tasting cauli crust I have made! The texture was great and I had zero issues with sogginess. This is my new favorite recipe!
Andrea
0So yummy! You cant tell this is a cauliflower crust!
Jen Dart
0My go to pizza crust recipe! Love this so much!
Kim Pike
0If I only use half, and make a small pizza,can the other half be frozen to use another time?
Kim Pike
0Never mind. Read my answer in someone else’s post!
Monica
0Thank you for this recipe. Very easy to make: I thought one egg wasn’t enough because it didn’t bind together when I mixed it then I added 1 more. Though it was ok. I feel I am eating too much eggs in most keto recipes.
Noreen Vamplew
0can you freeze this dough prior to baking it? Does freeze well after baking without the topping?
Wholesome Yum M
0Hi Noreen, I don’t recommend doing this. It’s best to bake the crust first, then freeze for later use.
Cheryl
0This recipe is so easy and the crust turned out perfect! I will make this again and again…. pizza is the one good that I love and this recipe is almost as close to the real thing as it gets
Sue M
0I was thinking I could use my cast iron skillet to cook the crust. what do you think? And if you have a dehydrator, you could dehydrate the cauliflower. (start early in the day for sure) looks amazing.. can’t wait to try.–Sue
Maya | Wholesome Yum
0Hi Sue, This might work, but it sticks easily, so I still recommend using parchment paper for the first baking step. Please let me know how it goes!
Sharon Turner
0I just ordered some cauliflower flour. I wonder if that would work, and would it change the recipe, since it is already dehydrated?
Maya | Wholesome Yum
0Hi Sharon, It would definitely change recipe. Honestly, I think you’d need a totally different recipe, as cauliflower flour is a lot more dry than cooked cauliflower.
Sher
0Very tasty and healthy, a perfect combination.
Stacey M Brown
0Hi, I noticed in the video and in the list of ingredients that you didn’t use or mention a marinara sauce under the cheese. Do you know if I can use marinara without ruining the crust? The sauce is my favorite part of the pizza!
Wholesome Yum M
0Hi Stacey, This recipe is for the crust only. You can absolutley add your own toppings, including pizza sauce!
Nancy Lentocha
0It is the best I. have had so far
E.L.K.
0Can you make this without the cheese? Almost everyone cauliflower crust recipe has cheese, and I’m not sure if it’s for consistency or just flavor.
Maya | Wholesome Yum
0The cheese is a binder and holds the crust together. It’s not there for flavor, sorry.
Becky Turner
0Can the crust be frozen if making 2 small crusts?
Maya | Wholesome Yum
0Hi Becky, Yes, the crust can be frozen. I have several make ahead options and more details on this in the post above. Enjoy!
Rebecca Carey
0What about doing this on a bbq grill? We have a special stone that is meant for the higher heat. Think I could cook this that way instead of in oven? And potential hurdles you see?
Wholesome Yum M
0Hi Rebecca, I have not tested this recipe on a grill, but it should work if you can get the right temperature. Please use parchment on your baking stone so the crust doesn’t stick.
Pat
0Can I use frozen cauliflower?
Maya | Wholesome Yum
0Hi Pat, Yes, you can use frozen cauliflower. Just make sure to cook it for long enough until it’s mushy and there’s no extra moisture.
Bela
0What temperature should I make pizza crust?
Maya | Wholesome Yum
0Hi Bela, The pizza crust bakes at 400 degrees F (or 204 degrees C). This info is on the recipe card, so if you missed it, you likely missed other info. Please review it to ensure you don’t miss a step!
Laurie
0This is such a great recipe. The best I’ve tried.
Emily
0Hi I used frozen cauliflower – defrosted it (then it is already soft) squeezed the liquid out using one of those reusable veg bags that you can get from supermarkets now. I then used 100g soft goats cheese, gave a lovely flavor, and held together really well. I did add Italian herbs and garlic so it did taste a bit like the herb Boursin so I am guessing you could also use that. I do like it with the Parmesan cheese but I love goats cheese so use it when I can! But yes this is a fantastic low carb recipe!!!
Tennielle
0This is my second time using this recipe both times definitely squeezed cauliflower with cheese cloth.. EXCELLENT & Im from Jersey so I know pizza. I did a Sicilian pizza time & doubled the recipe. Family loves it!! Thanks so much for making keto easier.
Fara
0Hi, can I use frozen riced cauliflower?
Wholesome Yum M
0Hi Fara, Yes, cauliflower rice will work fine. Be sure to use one of the two methods to get all the water out before using in the recipe.
Kim
0What amount of frozen cauliflower we can use? 1 cup?
Wholesome Yum M
0Hi Kim, 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.
Cheryl
0This turned out great! I did opt to squeeze the cauliflower really well and that definitely helped I’m sure. I could pick it up like a slice of pizza, it held together well. I followed the recipe exactly. Only thing is I didn’t have a pizza stone. Five stars for sure. Thank you for a great recipe!
Etta
0So I followed your recipe except!…. I forgot to let the crust sit for 10 minutes after baking….and just added the light topping of pesto and cheese. The pizza was tasty but not crispy at all. Honestly, for the trouble, I’d rather make mini pizza rounds out of cloud bread. Less hassle and less calories, carbs, etc. Those cloud breads are awesome!
Do you think the crust would have firmed up if I had allowed it to sit for 10 minutes to cool before adding the toppings?
Maya | Wholesome Yum
0Hi Etta, Yes, letting the crust for 10 minutes is important to help it set up. As it sits and cools during this time, the cheese forms a seal so that the sauce doesn’t make the crust soggy and it can get more crisp when returned to the oven. In addition, other possible reasons for a too-soft crust are not cooking the cauliflower rice for long enough or at high enough heat to dry it out before forming the crust, and/or not using a pizza stone. That being said, cauliflower crust is never as crispy as a traditional one, but it does get crispy edges if done correctly. Hope you get the chance to try again following the recipe.
Keridak Silk
0It was good. Stopped the pizza craving and my boyfriend loved it. It didn’t crisp but I don’t own a pizza stone. I also tried the small pizzas and didn’t squeeze. Mainly I didn’t care for the strong taste of parmesan. I wonder about options.
Jean Manzoor
0This was so much better than I thought it would be! I’m typically not a fan of cauliflower because I usually can’t get past the smell of it but this was different. It smelled like pizza and it tasted great! I made one large pizza on a pizza pan so it came out a bit too soft to be able to pick up and eat. No problem though, I just used a fork and knife to eat it and it held together well. Next time (and there will definitely be a next time) I will try it on a pizza stone.
Lori Olson
0I use a little bit of xanthan gum in my crust and it seems to absorb any excess water and give me a nice crisp crust
Karen
0I tried this crust tonight, and I thought it was okay, but a lot of work for an okay pizza. I followed the recipe to the t and made 2 small pizzas. I was expecting a crispy crust like the cauliflower crust pizza we get from Domino’s, but this was soft. My husband called it mush. I tried putting some of it in a skillet to crisp it, but it didn’t work. What pizza would you recommend for a thin, crispy crust? Thanks in advance. BTW, I absolutely love your chaffle recipes!
Maya | Wholesome Yum
0Hi Karen, Sorry this didn’t turn out as expected. If it was mushy, you might not have stir fried it at high enough temp to get the moisture out of the cauliflower. Also, did you use a pizza stone? This makes a big difference. However, it might not get as crispy as the kind from Domino’s because their’s is primarily starch instead of actual cauliflower.
Anna
0Instructions were spot on – pizza was amazing! Good recipe
Donald
0I just made this pizza for the first time, I wrung out the water from the cauliflower, the pizza was great except the crust was soft. I was hoping it would be firm and crunchy, what did I do wrong or is this the way it is supposed to be?
Maya | Wholesome Yum
0Hi Donald, Did you use a pizza stone? That makes a big difference in the texture. Also, make sure your crust gets golden brown and that you let it sit to seal before adding the toppings.
BeBop
0Most delicious crust recipe and super easy! I’ll be making it again, and not forgetting the important step of letting it cool & get firmer before adding toppings. Since I forgot that step, I wonder if that might be the reason why my crust was soggy when all baking done? Or, could it have been than I put some avocado oil on the top (cause I didn’t want a tomato based sauce), then my vegan cheese, tomato slices & basil paste (since couldn’t get fresh basil). Or, was it a combination of things? Hmmm. Regardless, I’m trying again, it’s soooo good!
Maya | Wholesome Yum
0Thank you, I’m glad you liked it! Yes, not waiting for the crust to cool would make the crust soggy, so don’t skip that step next time. A pizza stone helps with the texture as well. Finally, I think the avocado oil on top might have saturated your crust. I would drizzle on top next time post-baking, if you are looking for additional flavor or fat. Hope this helps!
Sheyla
0I made this recipe for the first time tonight! I love cauliflower, and have had so much fun trying so many of your recipes, and have had alot of success! But I’m not much of a cook, so sometimes it takes a few tries for me to get it just right. I thought this turned out pretty good, but feel like it was alittle too much cauliflower ( again I love the stuff, so it was weird to me I even thought that) and the crust was alittle softer than I had hoped for. Again, I’m not great in the kitchen, so I’m sure these were problems with me, not your recipe! I think the cauliflower head I used might have been over sized, I was thinking I should use less but then decided on just following the recipe exactly. But it still tasted good, and I can’t wait to try again! Thank you for sharing all your delicious recipes!
Angela
0Number one: more than 3 ingredients. Too much parmesan made the crust a little too salty. I love the idea of frying the cauliflower so I didn’t have to drain out any moisture. I’ll try it again with less parmesan.
Maya | Wholesome Yum
0Hi Angela, The base recipe has 3 ingredients: cauliflower, egg, and parmesan. The seasonings are optional if you want them for flavor. As for the salt, this can vary depending on the brand of parmesan, so you can try a different brand next time. I wouldn’t reduce the amount, or your crust will fall apart.
Melody Zomonski
0I made this for the March #KetoCookingChallenge and it is excellent! I actually divided it into 2 smaller pizzas so I could do each method. They were both really good. I noticed there was a slightly stronger taste of cauliflower with the squeeze method and it was slightly more sturdy, but I am not sure that there is enough of a difference for me to make the extra effort. I am the only one that eats Keto in my family, so I froze the remaining portions. For reheating, there are no magic methods. Microwaving gives you a quick meal, but a bit soggy. Air Fryer, the top is crisper but it is not as crisp as when fresh bakes. And finally, the skillet method, the bottom gets crisp and putting a lid on it for a few minutes will let it heat up and remelt the cheese. The skillet method is probably my favorite reheating method.
Denise
0Hi. I am allergic to eggs. Has anyone tried to make this subbing flax-seed mixture instead of egg?
Thanks in advance!
Maya | Wholesome Yum
0Hi Denise, I’m so sorry, I don’t think egg substitutes like flax would work here. But please let me know if it works for you.
Jack
0I had to adapt to using frozen rice cauliflower. I might try the flour one next time.
Hoto
0Have you ever weighed your cauliflower after de-stemming and squeezing….? Kinda forgot to weight it..now I’m stuck. Haven’t wasted my parm by eyeballing and am too scared to anyways haha
Wholesome Yum M
0Hi Hoto, I have not weighed after squeezing. Cauliflower is fairly forgiving, if you were close to the requested amount then I would just proceed with the recipe.
Maggie
0I ordered a cauliflower crust pizza from a local pizza company a couple of weeks ago and my husband and I rated it about a 6 out of 10. It was ok but it cost over $30 cdn for a four slice pizza!
I found your cauliflower pizza crust recipe and made one pizza for tonight and one crust is in the fridge for Thursday night. This was really easy to make, used available ingredients and baked up nicely. Both my husband and I raved about how good it was. 10 out of 10!
I’m looking forward to checking out other recipes to try on your site. Thank you!
Dj
0Too much reading. Couldn’t find the basic ingredients and method.
Maya | Wholesome Yum
0Hi DJ, I provide tips in my blog post to help you make the recipe successfully and know what to expect. If you want to skip this and take your chances, use the jump to recipe button at the top.
Tina-marie tilbee
0Looking forward to trying on our pizza night.
Kim
0I used the steam bags of cauliflower and they’re perfect! No squeezing!!! Delicious recipe
Laura Zayas
0I was craving pizza so badly and I came across your recipe!! I am a happy girl now.. One head of cauliflower-riced in a food processor with the S blade, then sauté in pan. 10 min. In the meantime I mixed my egg, shredded parm cheese, and spices. Mixed cauliflower in with the egg mixture. Divided and placed on 2 pans with parchment paper. Set timer for 20 min. Cooked 8 min longer. Then placed sliced tomatoes, and mozzarella to cover pizza. Cooked 10 more min. Took out of oven and sprinkled fresh basil on top. I wish I could attach a pic… they look and taste that good!!! Thank you for satisfying my pizza craving!!!