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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
MCA
0Very tasty!😋
Nancy
0Yummy 😋
Maya | Wholesome Yum
0Thank you, Nancy!
Gina
0Just wondering if you have any thoughts about making this crust dairy free… Can I substitute almond flour for the Parmesan cheese?
Maya | Wholesome Yum
0Hi Gina, I haven’t tried that but I doubt that it would work because the cheese helps to hold it together. A dairy-free cheese alternative might work better.
Karen
0Video shows 1 egg, recipe says 3. I’m about to put the crust in the stone and it is wet? I see the 3 that the recipe said and now I watched the video because it doesn’t look like crust.
Maya | Wholesome Yum
0Hi Karen, It’s 3 eggs. The video cut out the repetitive nature of all 3. Sorry for the confusion. It’s normal for the “dough” to be wet, which is why parchment paper is a must. I do recommend squeezing the cauliflower if you’re making a larger crust, as mentioned in the post and recipe card above, as it holds together better that way (and is less wet). But it’s not necessary for 2 smaller crusts.
Claud Rolle
0Very very delicious I will make over and over again
Mely Nely
0Excellent!! The whole family enjoyed it. Use the sauce recipe too, not just the crust recipe 🙂
PAT
0Having tried one other cauliflower crust recipe, I wasn’t expecting much, BUT! This was great! Used some bottled spaghetti sauce and mozzarella with vegan sausage on top and YUM!
jeanne
0looks delicious. Can I mix fresh cauliflower rice with frozen? Also I have a block of parmesan reggiano would that work vs just parmesan. Thanks
Maya | Wholesome Yum
0Hi Jeanne, I haven’t done this, but yes, you could. Just make sure both get very soft when cooking. And yes, parmesan reggiano would work.
Vanessa Rauguth
0Made this crust tonight and it was absolutely fabulous and our favorite keto pizza crust thus far. We made two small pizzas. I plan on making a bunch style weekend soon and freezing them for easy weekday dinners. Thank you so much for a fabulous recipe yet again!
Karyn
0I made your cauliflower pizza tonight. After following the recipe, and took it out of the oven after my toppings were done. I cut into it and the cauliflower crust wasn’t hard it was still mushy. I was disappointed because I was looking forward to eating it like a pizza. What can I do for next time?
Maya | Wholesome Yum
0Hi Karyn, Cauliflower crust is softer than a traditional crust, but it should be sturdy enough to pick up if you follow all the instructions. It’s hard to know what went wrong without being in the kitchen with you, but I can try to help if you give me more details. Did you pre-bake the crust on a pizza stone and let it seal outside the oven before adding the toppings?
Pip
0Super recipe! I cook the cauliflower until it starts to go a little brown and it’s soft but not soggy, results have been perfect even on a big pizza. I can’t eat “doughy” things due to an oesophagectomy and this is great. All the family agree it’s a much tastier alternative to normal pizza crust too. Thanks x
Maya | Wholesome Yum
0Thank you so much, Pip!
Lisa
0How do you use this for bread sticks?
Wholesome Yum D
0Hi Lisa, Here is my recipe for cauliflower breadsticks.
Sue Thatcher
0If using frozen riced cauliflower, how much would you use. Also, should it be cooked per the package directions?
Maya | Wholesome Yum
0Hi Sue, You’d need 6 cups and otherwise can use the same instructions to cook it.
Michael
0My wife LOVED this. Topped with sauce, cheese and basil. A bit labor intensive, but worth it since my wife LOVED it. My first time making cauliflower recipe.
Carol Conant
0Wonderful loved it.
Lisa
0I’ve been making cauliflower crust pizza for a long time and this recipe is my favorite.
Gina
0Really great GF pizza crust alternative! Love how crispy and cheesy it is and how easily it came together.
Sharon
0Most other cauliflower crusts I’ve tried turned out soggy, this one actually held up well! This is one cauli crust we’ll try again.
Julianne
0This is such a great alternative to the popular fathead pizza dough. It’s much healthier too and I don’t feel guilty loading up on the cheese!
Janice
0This cauliflower pizza crust recipe is a game-changer for pizza lovers like me! I love how simple it is to make, and when I made it yesterday, it turned out really great! My family also enjoyed them!
T
0Recipe looks amazing. Is there a way to print them?
Maya | Wholesome Yum
0Thank you! Yes, there is a print button at the top of the recipe card.