Home » Perfect Cauliflower Pizza Crust {Low Carb}

Perfect Cauliflower Pizza Crust {Low Carb}

by Ronaldo Derric
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cauliflower crust pizza 20.jpg

This Perfect Cauliflower Pizza Crust is a low carb recipe with just 3 ingredients, so you can enjoy your favourite pizza with way less carbs.

Cauliflower Crust Pizza

Ingredients and substitutions

  • Cauliflower – you could also buy cauliflower rice at the store then bake or sauté it for 10-15 minutes. Frozen cauliflower would also work.
  • Parmesan cheese – nutritional yeast is a great vegan substitute for parmesan.
  • Egg – use fresh eggs or eggs from a carton, although fresh eggs are recommended.

Optional toppings

  • Pizza sauce – use your favourite store-bought version or make your own homemade sauce.
  • Grated mozzarella – or another cheese variety of your choice like low-fat or vegan cheese.
  • Pepperoni – swap out for another protein like sausage, bacon, chicken or ground beef.
  • Fresh basil – add on other veggies like bell peppers, broccoli, spinach, summer squash or zucchini.
Cauliflower pizza crust topped with pepperoni, cheese and fresh basil

How to make cauliflower pizza crust

  1. Cook and drain the cauliflower.
  2. Blend the cauliflower.
  3. Whisk the egg and add in the parmesan.
  4. Drain the cauliflower mixture.
  5. Mix the cauliflower into the egg and cheese.
  6. Press the dough onto a sheet pan.
  7. Bake in the oven.
  8. Add on your fave toppings, cook and enjoy!
making cauliflower crust pizza

Do you really need to use a cheesecloth?

Because cauliflower contains almost 60% water, and nobody likes a soggy pizza crust, the water needs to be removed from the cooked cauliflower rice. The easiest method is to squeeze it through a piece of cheesecloth.

Cheesecloth is the best option (buy some here) because its fibres have enough space between them to allow liquids to pass through easily. In addition to that, cheesecloth has a smooth surface that helps to prevent the rice from sticking to it.

If you can’t find any cheesecloth, you can use a linen kitchen towel. This is honestly what I use because I can’t be bothered to buy cheesecloth! I have no trouble getting a ton of liquid from the riced cauliflower. It just takes a good 5 minutes of squeezing and squeezing it in batches.

For the crust to become crispy during baking, it’s very important to remove as much moisture from the cooked cauliflower as you possibly can. If you squeeze hard enough, maybe it will burn enough calories for you to have an extra slice of pizza. 😉

All joking aside, you should expect to remove about 1 to 1 ½ cups of water from the cooked cauliflower rice and the rice should have a very dry texture. When you form it into the dough, it will feel sticky and sort of similar to pizza dough.

Cauliflower Crust Pizza

Frequently Asked Questions

Is cauliflower crust on pizza healthy?

Yes! One plain, 12-inch traditional pizza crust has 804 calories and 64 net grams of carbohydrates. On the other hand, my recipe for cauliflower pizza crust has a few extra calories because of the cheese (958) but only 21.4 net grams of carbs. Yes, there is a LOT of cheese in the crust, plus any cheese you add on top. However, you will add less sauce, cheese and toppings to cauliflower crust pizza than a traditional pizza because it’s smaller and has a thinner crust, so in the long run you do save on calories as well as carbs. Plus, you’re getting far more protein too! If you are concerned about the higher fat content, you can use low-fat cheese.

What is it made of?

Cauliflower crust is actually relatively easy to make and doesn’t require a lot of complicated ingredients. You only need three ingredients: cauliflower, parmesan cheese and egg.

Does it have carbs?

This cauliflower crust is a low-carb alternative to traditional pizza crust, but it does still contain some carbs. For example, this recipe has 10 grams of carbs per serving.

How thick should the crust be?

Roll the crust out to approximately one-half inch thick. You can go thinner if you’d like a thinner crust and longer, larger pizza but I find 1/2 inch to be a nice size and fills a baking sheet very well. I also find the crust to be a bit sturdier if you make it thicker. There’s less risk of it falling apart during the cooking process.

Cauliflower Crust Pizza with basil, pepperoni and cheese

Storing and reheating

You can make this crust a couple days ahead of time before you go to serve it as pizza. Just follow all of the instructions in the recipe card below and then store in a large Ziploc bag in the fridge for up to 2 days.

To serve, just pull the crust out of the fridge, put it on a parchment-lined baking sheet, load it up with toppings and bake at 450° Fahrenheit for 5 to 10 minutes. You may need a little longer to ensure the crust gets re-heated all of the way since it will now be cold but it should reheat and taste just like new so it’s a great option to make it ahead of time.

Store any leftover pizza wrapped in foil or in a large Ziploc bag in the fridge for up to 5 days. I’ll sometimes reheat my leftovers in the microwave for 1 to 2 minutes if I’m in a rush and want my pizza ASAP. However, the crust will get a bit soggy and you will have to eat it with a fork and knife. The best way to reheat leftover pizza is in the oven for 5 to 10 minutes at 450° Fahrenheit.

Can you freeze cauliflower pizza crust?

Yes, you can freeze cauliflower crust! Just be sure that it is completely cool first. Once it’s cool, wrap the crust tightly in plastic wrap, then add a layer of aluminum foil over that. It will keep in the freezer for up to 3 months.

For easy meal prep, you can also freeze cauliflower pizza crust ahead of time. Freeze the baked crust without any sauce or toppings on it. A few hours before you’re ready to use the crust, transfer it to the refrigerator so it can thaw.

Cauliflower Crust Pizza

More low carb cauliflower recipes

Meal prep tools for this recipe

Cauliflower Crust Pizza with pepperoni and basil, cut into slices on a cutting board. One slice has a bite taken out of it.

Perfect Cauliflower Pizza Crust {Low-Carb}

This Perfect Cauliflower Pizza Crust is a low carb recipe with just 3 ingredients, so you can enjoy your favourite pizza with way less carbs.


Servings: 4 servings

Calories: 313kcal

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 1 hour


  • Preheat oven to 425 F. Bring a large pot of water to a boil. Cook cauliflower in boiling water for 3-5 minutes until softened. Drain, then add cauliflower to a blender or food processor. Pulse until fully blended.

  • Whisk egg in a large bowl, then mix in parmesan cheese. Drain cauliflower mixture with a linen towel or cheesecloth (squeeze out as much liquid as possible), then mix cauliflower into cheese/egg mixture until well-combined.

  • Press the dough onto a parchment-lined baking sheet or silpat mat. Make the dough 1/2″ thick. Bake for 20 minutes, then flip the crust using the parchment paper (make sure there is another sheet of parchment underneath) and bake another 10 minutes.

  • Top with pizza sauce, cheese and other desired toppings (don’t add too much or it will become soggy). Put back into oven and bake until the cheese has melted, about 5 minutes.



Before you place the crust onto your baking sheet, line it with 2 pieces of parchment paper.
To flip the crust, use the top piece of parchment paper to lift and turn the crust over onto the other piece of parchment.
Store the cauliflower crust on its own in the fridge for up to 2 days then add on your toppings and bake.
Keep any leftover pizza in the fridge for up to 5 days, then reheat in the oven for 5-10 minutes at 450°F.
Freeze the crust for up to 3 months. Defrost in the fridge for a couple hours then add on your toppings and bake.


Calories: 313kcal (16%)Carbohydrates: 10g (3%)Protein: 27g (54%)Fat: 19g (29%)Saturated Fat: 11g (69%)Cholesterol: 96mg (32%)Sodium: 991mg (43%)Potassium: 569mg (16%)Fiber: 3g (13%)Sugar: 4g (4%)Vitamin A: 655IU (13%)Vitamin C: 70.4mg (85%)Calcium: 663mg (66%)Iron: 1.5mg (8%)

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