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Back 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.
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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)
By
This easy cauliflower pizza crust recipe has just 3 ingredients and crispy edges. Low carb, gluten-free, and you can actually pick it up!
Instructions
[ See step photos See my tips ]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.
Did you make it? Leave a review or tag me @wholesomeyum on Instagram!
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.
294 Comments
Kate
0My daughter and I really enjoyed this! I followed the recipe except that I sprayed my metal pizza pan with cooking spray and put the crust directly on it – it was EASY to slide the whole pizza off, onto a cutting board. Of course, the crust was not as firm as a dough pizza, but slices could be picked up with a bit of extra support. I left the crust in the oven too long, and it was an even dark brown throughout, but not burned, and it worked out really well. Supported the toppings nicely. No, the taste is not identical to dough, but if you go into it knowing and accepting that and open to something new, it’s really very tasty overall. My daughter asked me for the recipe!
Bohemiana
0In my opinion, it was not worth the effort. I followed the recipe to the letter except I don’t have a pizza peel. I put the crust 1/4 inch thick directly on my hot pizza stone but it didn’t get crispy at all. Basically I ended up with a texture of thick grits with my toppings on top. The taste was ok but it was not like a pizza at all and overall, the carbs aren’t that low. We have a grocery store chain here that sells frozen ULTRA THIN pizzas and a portion of that frozen pizza (I doctor it up with more veggies/meat) has a MUCH better crust than this recipe and, to me, a couple extra grams of carbs is worth it. This recipe took a long time to make.
Thomas Feustel
0This website is great thank you for creating this.
Edie Noel
0can frozen cauliflower rice be used in place of fresh and if so how much?
Maya | Wholesome Yum
0Hi Edie, Yes, you can, and you’ll need 6 cups.
Donna wright
0I love your recipes, I have recently bought an air fryer. Can I make the cauliflower pizza in an air fryer?
Maya | Wholesome Yum
0Thank you, Donna! I’ve only made this in the oven. The air fryer might be a bit tricky because you’d need some kind of small pan that fits in the basket, otherwise the “dough” will fall through the grates. You’d also have to make mini pizzas, as this one is too large to fit into an air fryer. Let me know how it goes if you find something that works!
Vivian Lang
0Please move the ingrediant list to the top. I tried to find the ingrediants llit (measurements of how much) but could not because the article is sooooooooo long. I have already done most of the crust without the ingrdiant list. I am not sure how I am supposed to log it now. 🙁 They way you have this set up is not helpful to anyone. Please revise they way you set up recipes or I will just find another site to visit for Keto there are plenty out there. I actually first saw this recipe on utube.
Maya | Wholesome Yum
1Hi Vivian, I include helpful tips in the post, but feel free to use the “to recipe” button at the top to jump down to the recipe card.
Lisa Johnson
0Hi Vivian – most blogs do this because they want you to scroll allllllllll the way down the page so you have to see more ads and click more links because it provides them revenue. So the placement of ingredients on this blog page is probably intentional.
Barbara
0I’m wonderings whether putting the uncooked crust, already rolled out, in the refrigerator for a bit of time would help with the drying process. Has anyone tried that? How long?
Marion L Potter
0Flawless recipe, read all info and suggestions, very informative and delicious! Love this! And makes keto chips too! Thank you!
Beverly Allen
0WOW, first time and it was great!
Loreto and Nicoletta
0This is a wonderful light alternative to regular pizza dough. Live how thin you hot it and how crispy it looks. Just plain and who doesn’t like a nice slice of pepperoni pizza!?? Thanks for all the amazing tips!
Nicole
0I love your recipes. You have the most amazing stuff made easy. I will be trying this!
Moop Brown
0I’m always looking for more keto recipes to try and this one looks really tasty and the crust especially looks great.
GUNJAN C Dudani
0Love the idea of a cauliflower base. Usually, I buy frozen base but this one is a total game changer and now I am its biggest fan ever.
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!