Cauliflower Pizza Crust

Cauliflower pizza crust is a delicious gluten-free, low-carb and keto pizza recipe. It’s a simple blend of cauliflower, eggs, cheese, and a few spices that’s flattened and baked into a golden crust. Freeze it for later or top it off with fresh ingredients for a healthy dinner recipe.

Cauliflower pizza crust topped with marinara, mozzarella and basil.

I’m happy that cauliflower is having a star moment right now. From cauliflower steaks to roasted cauliflower soup, this vegetable can transform into just about anything! But when cauliflower pizza crusts became a thing, I knew I had to whip up a version of my own.

While you can buy pre-made cauliflower pizza crusts, corn starch or potato starch tends to be the main ingredient in these products. So by making it yourself, you’ll know your crust is made from fresh ingredients without unnecessary additives.

Cauliflower Pizza Crust Ingredients

Yes, this pizza crust requires only 3 main ingredients, plus seasonings. Here’s what you’ll need:

  • Cauliflower – you’ll need about 1.5 pounds of cauliflower florets (I’ve gone into detail about the different types of cauliflower below)
  • Cheese – you can use a variety of cheeses, but here is the general rule:
    • 1/2 cup of shredded cheese (mozzarella, parmesan, etc)
    • 1/3 cup of soft cheese (goat cheese, etc)
  • Egg – 1 beaten egg
  • Italian Seasoning – 1 teaspoon of Italian seasoning, but feel free to use additional spices
  • Salt and pepper – to taste

Types Of Cauliflower To Use

There’s several options when it comes to making cauliflower rice. You can make it from fresh cauliflower, frozen florets, or buy it pre-riced. But if you’re wondering which type of cauliflower is best to use, here’s the answer. After testing all three variations, the consistency turned out pretty much the same for each.

I know pre-riced cauliflower may not be available for many people. So choosing between fresh cauliflower and frozen florets, the frozen florets required the least amount of work (no cutting mess or cooking needed). Thus, it quickly became my favorite method.

Different types of cauliflower for pizza crust.

Here’s a breakdown of how to prep each type of cauliflower:

Fresh Cauliflower

If you’re using fresh cauliflower, you’ll need 1 large cauliflower head (about 2 pounds, which yields 1 1/2 pounds of florets).

  • Remove the florets from the head of the cauliflower, and cut them into even sized pieces.
  • Grate the florets using either the grater attachment on a food processor or box grater.
  • Microwave the cauliflower rice for about 4-5 minutes to soften it.
  • Drain the cauliflower rice by using a nut milk bag and squeeze it until all the moisture is out.

Frozen Cauliflower Florets

You’ll need 1 1/2 pounds of frozen cauliflower florets.

  • Thaw the frozen cauliflower in the fridge overnight.
  • Grate the florets using either the grater attachment on a food processor or box grater.
  • Drain the cauliflower by using a nut milk bag and squeeze it until all the moisture is out.

Pre-Riced Cauliflower

You’ll need approximately 5 cups of pre-riced cauliflower.

  • Microwave the cauliflower rice for about 5 minutes to soften it.
  • Drain the cauliflower by using a nut milk bag and squeeze it until all the moisture is out.

Ingredients for cauliflower pizza crust.

Squeezing out cauliflower in a nut milk bag.

Cauliflower pizza crust ingredients in mixing bowl.

How To Make Cauliflower Pizza

Now that you’ve got your cauliflower all prepped, here’s the full recipe on how to make the crust. Watch the tutorial video below to see how I make it step-by-step!

  1. Preheat oven to 400 degrees Fahrenheit. 
  2. Grate the cauliflower florets to make cauliflower rice, using a food processor or box grater.
  3. Microwave your cauliflower for about 5 minutes to soften it. Alternatively, you can saute the cauliflower for 10 minutes on medium heat on the stove.
  4. Drain the cauliflower. Transfer the grated florets into a nut milk bag or dish towel. Squeeze the cauliflower until all the moisture is out. Make sure to let the cauliflower cool down a bit before squeezing so you don’t burn your hands!
  5. Mix the cauliflower rice, cheese, egg, and seasonings. Using your hands, toss everything together in a large bowl until it’s all combined.
  6. Shape your pizza crust. On a baking sheet, press the dough down into an even circle. The diameter should be about 9 inches.
  7. Bake for 25 minutes. If you started with frozen cauliflower, it may need to cook a few minutes more. Then remove from the oven.
  8. Add the toppings. Then pop the pizza back into the oven for an additional 10 minutes.

Pro Tip: If you’d like to get your cauliflower crust as crispy as possible, bake it on a pizza stone rather than a baking sheet.

One uncooked and one cooked cauliflower pizza crust.

Making cauliflower pizza crust with toppings.

Making cauliflower pizza crust with toppings.

Cauliflower Pizza Toppings

Now comes the fun part – pizza toppings! One thing I will note here is that chunkier is better. You don’t want your ingredients to be too oily or runny, otherwise it will make your crust even soggier.

In terms of flavor, the combinations are endless. But, I’ve decided to whip up two of my favorite flavors: pesto chicken and Margherita pizza. You can find the full recipes below, but here’s a quick run down of what ingredients you’ll need.

Two cooked cauliflower pizzas.

How To Freeze Cauliflower Pizza Crust

If you want to meal prep for the week, frozen pizza crusts will be your best friend. Once you’ve baked the crust, let it cool and then place it into an airtight container or freezer safe bags.

Because a large 9-inch round pizza is harder to store, I recommend making two smaller crusts and stacking them on top of each other, with parchment paper in between. Even better, double this recipe and make 4 small crusts for the future. They’ll last for up to 3 months in the freezer. 

When you’re ready to make your pizza, just remove it from the freezer, and re-heat it in the oven. Bake it at 400 degrees Fahrenheit for 5 minutes to thaw, then add your toppings and bake for an additional 10 minutes or until cooked through.

More Low-Carb Cauliflower Recipes

For more unique and fun ways to cook with cauliflower, here’s a few delicious recipes to try. You’re going to love these!

Cauliflower Pizza Crust Recipe Video

Want to see how I make this recipe? Watch the video below!

Cauliflower pizza crust with margherita toppings.

Cauliflower Pizza Crust (Low Carb Keto Pizza)

4.91 from 44 votes
Prep Time: 15 mins
Cook Time: 25 mins
Total Time: 40 mins
Servings: 4 servings
Author: Lisa Bryan
Cauliflower pizza crust is a delicious gluten-free, low-carb, keto pizza recipe made from healthy, simple ingredients. Watch how I make it in the video above!


Cauliflower Pizza Crust

  • 1.5 pounds cauliflower, florets
  • 1/2 cup shredded cheese, or 1/3 cup soft cheese
  • 1 egg, beaten
  • 1 teaspoon Italian seasoning
  • salt and pepper, to taste

Pesto Chicken Pizza

  • 1/3 cup pesto sauce
  • 1/2 cup shredded chicken
  • 3/4 cup mozzarella cheese, shredded
  • 2 cups (packed) baby spinach
  • 2 garlic cloves, minced

Margherita Pizza

  • 1/3 cup marinara sauce
  • 4 oz mozzarella ball, sliced
  • fresh basil leaves
  • red pepper flakes (optional)


  • Preheat your oven to 400 degrees Fahrenheit. Remove the cauliflower florets from the stem or use frozen and thawed cauliflower florets. Grate them using a food processor or box grater.
    Cauliflower grated in a food processor.
  • Add the cauliflower rice to a microwave safe bowl, cover, and microwave for 4-5 minutes to soften. Alternatively, you could saute the cauliflower rice in a pan on medium heat on the stove for 8-10 minutes. Then let it cool to the touch.
    Grated cauliflower in a bowl.
  • Transfer the cauliflower rice into a nut milk bag or thin kitchen towel. Drain the cauliflower by squeezing it until all the excess moisture is out. Squeeze as hard as you can!
  • Place the drained cauliflower rice in a large mixing bowl. Add the cheese, egg and seasonings. Use your hands to mix everything together to form the pizza dough.
  • On a parchment lined baking sheet, press the dough dough down into an even circle. The diameter should be around 9 inches. If you have a pizza stone, that's even better and will produce a crispier crust.
    Cauliflower pizza crust formed into a circle on a parchment lined baking tray.
  • Bake for 25 minutes, or until slightly golden, then remove from oven. You could also bake for 20 minutes and flip the crust over, then bake an additional 5-10 minutes for an even crispier crust.
    Baked cauliflower pizza crust on a parchment lined baking tray.
  • Add the toppings and bake for an additional 10 minutes.
    Cauliflower pizza with toppings.

Lisa's Tips

  • The nutrition facts are for the Margherita pizza flavor.


Calories: 177kcal, Carbohydrates: 10g, Protein: 13g, Fat: 11g, Saturated Fat: 4g, Cholesterol: 62mg, Sodium: 282mg, Potassium: 602mg, Fiber: 4g, Sugar: 4g, Vitamin A: 242IU, Vitamin C: 83mg, Calcium: 226mg, Iron: 1mg
Course: Main Course
Cuisine: American
Keyword: Cauliflower Pizza Crust, Cauliflower Pizza Crust Recipe, How To Make Cauliflower Pizza Crust, keto pizza
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
DID YOU MAKE THIS RECIPE?Leave a comment below and share a photo on Instagram. Tag @downshiftology and hashtag it #downshiftology.

Leave a Comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!

Recipe Rating

Your email address will not be published. Required fields are marked *

145 comments on “Cauliflower Pizza Crust”

  1. I love this recipe and 177 calories for 1/4 of a pizza is a great way to eat pizza! Just add a small salad and you have a delicious meal without the usual calorie overload.

  2. Do you use pizza sauce on top of crust after baking, and before toppings?  The picture shows a red sauce. 

  3. I’ve attempted other cauliflower crusts that were less than satisfactory. I watched the video and forged ahead. I’m dairy free so swapped out cheese in the crust for a homemade almond ricotta. It worked just fine. I baked crust on parchment on top of a stone. Pizza crust was delish! I’ll make this again – Especially when I’ve got an abundance of fresh cauliflower from the garden!
    Thank you Lisa!5 stars

  4. This was SO tasty! I have never had cauliflower pizza before but this has turned me to never use dough again! Thank you. Just one question – How many serves is your nutritional value for?

  5. Could you omit the cheese from this recipe? Would it still work? Thanks!

    • Unfortunately, you need the cheese in this recipe to make it a soft crust with a bit of stretch. But, I hope to make a vegetarian version in the future :)

  6. LOVE the recipe! Tastes absolutely delish!! However…. this is my 2nd time with the parchment paper… and… first time I did not spray and was well, very upset at the stick of the crust. Second time, sprayed and there is NO difference. I will absolutely NOT use parchment paper ever again! I just want to enjoy this delish recipe without hassle. Only reason for a 3star.. otherwise… 5!!!!3 stars

    • Hi Jen – I’m glad you love the recipe! But you should have no sticking whatsoever with parchment paper (and it never requires spraying). Are you sure you’re using parchment paper and not wax paper?

  7. Fantastic recipe! It turned out really well and I’ll never make a traditional base again.5 stars

  8. COuld you use the riced cauliflower  raw in this recipe?

  9. Once again – nothing but 5 stars for Downshiftology recipes :)5 stars

  10. Do you have a recipe for a dairy-free cauliflower pizza?

  11. Great recipe!
    Using a former cheese like parmesan
    Will result in a firmer crust!
    Thanks for all the happy healthy eating!5 stars

  12. looks lovely looking forward to making it5 stars

  13. Is the recipe for 4 9inch bases?

  14. I made the pizza crust ,I added 1 tsp coconut flour and 1 tsp almond flour,crust came a little
    crispy …delicious! Thank you5 stars

  15. Really nice recipe.5 stars

  16. what is the name of the nutbag you use. also why doesnt vitamix make a stanless steel or brakeproof glass container instead of plastic.4 stars

    I am following a keto lifestyle and I have been dying to try pizza that actually tastes like…. PIZZA. I’ve tried the almond flour recipes and was not impressed at all by taste or texture. However, this recipe was perfect and tastes great!
    I used Genoa salami, mozzarella, and basil on mine. Thanks a lot for the recipe, it’s really helped me!5 stars

  18. Can I use frozen riced cauliflower? 

  19. Is the carb count per serving or the whole pizza?

  20. I have tried so many different cauliflower crust recipes, this is BY FAR the best I’ve had! Others have just really missed the mark. They were always falling apart and just never tasted like “crust”. I’ve already forwarded this recipe to 4 of my family and friends. Thank you!5 stars

  21. Receipt is very well written, you cannot make a mistake! Pizza is just great, cauliflower you dont even notife the taste.Thank you!5 stars

  22. I really want to try the cauliflower pizza crust! I do have a question. Is it possible to swap the cream cheese with cottage cheese?