Shop
My
Custom
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.
FREE 5-Ingredient Recipe EBook
GET IT NOW
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.
-
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.
-
Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grate attachment if you have one.)
-
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.)
-
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.
-
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.
-
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.
-
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.
-
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.
Add Your Notes Your Notes
Try More Of My Recipes
© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.
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
Renee
1This is one of the best pizzas I’ve ever had. (That includes flour based.) I couldn’t tell it was cauliflower!
I have always wanted to try a cauliflower crust pizza but didn’t know which recipe to try. I’m so glad I found yours! It really is amazing and the instructions were clear and thorough
Thank you for sharing it!
Maya | Wholesome Yum
0Awww, thank you so much, Renee! That means a lot!
Candice
0I tried the pizza for lunch today and it was really delicious! It’s light but sturdy. My cauliflower was a bit browned from the stir fry but I think it added to the flavor overall. I wanted to see if I liked it enough to invest in a pizza stone. I’ve tried other pizza crusts but this one is a winner!
Wholesome Yum D
0I’m so happy you enjoyed the pizza, Candice! And I love that this one stood out after trying other recipes. Hope you make it again soon!
Lisa
0I froze the crust. Can i bring it to work and pop it in the microwave? They have a freezer so I can store it there until ready to heat. Will it be okay or soggy?
Maya | Wholesome Yum
0Hi Lisa, You can, but yes, it’ll be much softer than fresh. You’d probably need to eat it with a fork after microwaving.
Mike
0If you use the 6 cups of frozen riced cauliflower, do you stir fry it from frozen or let it thaw first?
Maya | Wholesome Yum
0Hi Mike, I usually fry frozen cauliflower rice right from frozen.
David
0First time I made it absolutely perfect wonderful, loved it, took me longer than 10 minutes though to saute the cauliflower- a lot longer.
Can the mix be put in refrigerator overnight before it’s cooked?
Maya | Wholesome Yum
0I’m glad you loved it, David! the time can vary depending on the size, shape, and material of your pan, your stovetop heat, etc. I would not keep the “dough” in the fridge without baking because the cauliflower will release more water even after pre-cooking it. You can definitely pre-bake the crust, though, then the next day just add toppings and bake again. Hope this helps.
Anthony Joswick
0Have you ever played with the idea of baking the minced cauliflower to get the moisture out that way. Another question, what do you think of using a freeze dried cauliflower?
Maya | Wholesome Yum
0Hi Anthony, I always do it on the stovetop but the oven would probably work, too. I have not tried freeze dried cauliflower. Let me know how it goes if you try one of these options!
Janice Correa
0My pizza was soggy. I followed all your directions and left it in the oven a little longer. I was disappointed. I’m not sure how to change it. I even squeezed the cauliflower in cheese cloth. It was enough for one medium pizza.
Maya | Wholesome Yum
0Hi Janice, Sorry to hear your pizza was soggy. I have several tips in the post to prevent this. Did you use a pizza stone? Did you let the crust rest and seal to set before adding the toppings? Did you see my other tips? It’s also likely that you didn’t spread the crust thin enough, because the recipe should make more than a medium pizza like you got — I usually get a large to extra large or 2 small-medium ones. Hope this helps for next time.
Leila Powell
0The flavor is delicious but the consistency is bread like, definitely not crusty. I made 2 pizzas on cookie trays. Didn’t squeeze extra moisture. I used 1 1/2 lb cauliflower including stems, not just florets, but was more than 6 cups rice. Also I pulsed the cauliflower including stems a blender to get the rice. Not sure where I went wrong! But it did taste yummy! Even as Cauliflower pizza bread.
Maya | Wholesome Yum
0I’m glad you liked the flavor, Leila! The consistency can be that way if the crust isn’t spread thin enough or the particular cauliflower you have is extra watery, but also using cookie trays will be less crusty than using a pizza stone. I would try a pizza stone next time, but know that while I do usually get crusty edges as shown in the pictures, cauliflower pizza is still less crusty than a traditional crust. Hope this helps!
Leila
0Hi Maya, thank you so much for the tips! It may have been too thick and maybe I’ll look into a pizza stone. Thanks for your reply. And, Oops, I meant I pulsed the florets in a blender, discarded the stems. Thanks again!
Cindi
0I’ve just baked the crust through the first step. It looks and smells good! My only comment is that I had to look to another recipe to find out what temperature to set the oven. I think you should include that somewhere.
I do look forward to checking out some of your other recipes! Thank you! Cindi
Maya | Wholesome Yum
0Hi Cindi, I would not recommend using another recipe, it may or may not turn out. I have the oven temperature on the recipe card above. Make sure you read it so you don’t miss a step or ingredient. I hope your pizza turned out well!
Carrie
0Excited to try this soon. First review i read had me sold. I made carbquick pizza crust and it was ok. Like a biscuit crust. I also maybe could have made it thinner might have been better. But it worked and is easy. I love your cauli Mac n cheese sauce so I know your recipes are 💣.
Maya | Wholesome Yum
0I hope you love this one, Carrie! I’m so happy you like my recipes, thank you.
Dora
0Hi Maya, I love this recipe! I enjoyed making it with my sister so much. However, why is my pizza crust so soft? Was it because I didn’t squeeze the cauliflower after saute? Or because I don’t have a pizza stone? Maybe I didn’t bake it long enough? Please reply! Thank you!
Maya | Wholesome Yum
0I’m glad you love it, Dora! It could be that you needed to saute the cauliflower either for longer or at higher heat to let more of the moisture evaporate, but yes, the other things you mentioned contribute as well. It’s firmer on a pizza stone and firmer if you squeeze it. I skip squeezing if I make smaller pizzas but still use the stone. Hope this helps!
Holly Ryan
0Is the “grated Parmesan cheese” you use like the very finely grated dry stuff that comes in the Kraft tall green paper cylinder? The picture of your cheese in a bowl looks like it. Thanks!
Maya | Wholesome Yum
0Hi Holly, Yes, by grated I mean the powdery kind. It doesn’t have to be any particular brand, but that consistency, not shredded.
Carmen Magdaleno
0I have celiac so this is surprisingly very good! When I try to save recipes, I don’t know where on my phone they go to so if you could be so kind to email me this recipe, I would love it. My daughter is also celiac and I would love to make this for her when I go visit her in Washington next month. Thank you so much.
Maya | Wholesome Yum
0Thank you, Carmen! I’m so glad you liked my cauliflower pizza. To answer your question, if you tap the heart to save a recipe and are logged in, the recipes go to your My Favorites page (you can bookmark this link, even on your phone). If you fill out the form at the top of the page or above the recipe card, they get saved to that same page and also get sent straight to your email that you entered. Hope this helps!
Susie
0So easy to make and tastes delicious.
Maya | Wholesome Yum
0Thank you, Susie! I’m so glad you enjoyed it.
Penny Olson
0Hi, Maya, Just wondering what in this cauliflower pizza crust is the contributor to the sugar as listed in the nutrition list?
I don’t see it in the ingredients as added sugar so it must come from the cauliflower or the cheese.
I am on an elimination eating plan right now and wanted a sugarless cauliflower pizza crust recipe. It is is from the cauliflower, it is ok but not if from cheese. Thank you.
Penny
Maya | Wholesome Yum
0Hi Penny, The tiny amount of sugar is from the cauliflower. There is no added or refined sugar in this recipe (or actually any of my recipes). Hope this helps!
Jane
0I made this pizza crust for dinner tonight. I was great. I followed recipe, except I didn’t have a pizza stone. I will order one as I can imagine it’ll be even better! It was just a tad moist on a pizza pan. I will definitely be making this again.
Maya | Wholesome Yum
0Thank you, Jane! I’m so glad you liked this cauliflower pizza crust. Yes, it will be more firm/less moist on a pizza stone. 🙂
rn71cindy@gmail.com
0This pizza recipe was easy to assemble. The taste is exactly what I was craving.
Carol L
0I have been ‘experimenting’ with oat fiber, using it to give keto ‘breads’ and crackers better holding power. I use it in place of 1T of almond flour in the 90 second bread recipe and it is great! It gives the ‘bread’ much better stability. I think I will do the same with this recipe to give it better stability and crunch.
I probably will begin with adding in 1T of oat fiber, until I get the right texture. Let you know how it comes out.
Maya | Wholesome Yum
0Thanks for sharing, Carol! Let me know how it goes.
John D
0Egg food sensitivity – Can this be made with flax eggs or Bob’s Red Mill Egg Replacer, instead?
Maya | Wholesome Yum
0Hi John, For most of my recipes that would work, but I don’t recommend it for this one (sorry) because their binding power isn’t as strong as real eggs. It might work if you make a bunch of small pizzas instead of 1 or 2 large ones.
SL
0Can you freeze dough?
Maya | Wholesome Yum
0I would not freeze the dough before baking, as it will likely become too wet. But you can bake the crust ahead of time and freeze it.