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 low carb 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)

4.90 from 47 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 *

159 comments on “Cauliflower Pizza Crust”

  1. Instead of white cauliflower I used red and I roasted the florets in tiny pieces in place of steaming it comes out drier and not much straining to do filled the rest of the recipe and cooked it for 30 minutes and turned it upside-down for 15 minutes
    Very good5 stars

  2. What are the nutritional facts for the crust alone? 

  3. I didn’t read the recipe carefully so for the batter I used both the shredded mozzarella cheese and I used cream cheese (it was the only soft cheese I had on hand.) I think it turned out nicely considering! Perhaps the crust isn’t as crispy as it would be if I had used one or the other cheese but I am thrilled otherwise!  My husband even liked it. I agree that it is labor intensive to make the rice but I enjoyed it and it was easy enough! I would share a photo if there was a place to put it. I had purchased a Pampered Chef pizza stone over a year ago and actually used it for the first time with this pizza! It made a large pizza, but could see it being used to make mini pizza and it could be topped with whatever you liked. Thanks for the recipe and it is now saved in my favorites! 5 stars

    • Hi Kelly – Glad to hear this recipe still came together nicely despite the ingredient differences! Next time, try making mini pizzas where you can also freeze one for later use :)

  4. Can i make a healthy crust without cheese

  5. I have made cauliflower pizza crust and had it last night and tonight. Actually I made a mistake chucked 2 cups cauliflower 2 cups Moz cheese grated also and 2 eggs plus pepper. Oreganio Mrs dash. Lots of Blk pepper plus a few other seasonings and forgot to fry cauliflower first mixed the ingreds tog poured out on. Paper on pizza tray with holes tray and it seemed to have more body and cooked faster in my oven 375 with little crispy edge. Put toppings tom sauce and mushrooms sliced. Onions sliced thin. Pepperoni. Garlic saucage red peppers sliced lots more spices
    put back in oven to cook Loved it wow just loved it better. Then frying cauliflour first
    Judee5 stars

    • Glad you were able to tweak this recipe to your liking and it came out great! Love the toppings you added onto this as well :)

  6. I used frozen riced cauliflower. It was super easy and turned out beautifully. This made four personal pizzas. The crusts were all perfect, and they tasted great! I am adding this to my regular recipes.5 stars

  7. I’m interested to know how the calorie count of an entire pizza WITH the tomato based sauce and mozzarella on top has come to 177 calories??? 56g of soft cheese alone is roughly 145 calories and that doesn’t even count the cauliflower or an egg!

    • Hi Kelsie – the nutrition facts are per serving! And I’ve listed it out as 4 servings per pizza.

    • This is our go-to cauliflower pizza crust recipe. 👍 A great alternative to the starchy, pre-made crusts you find in stores. I’ve made it with pre-riced and fresh cauliflower and it holds together well both ways. Last time we made three pizzas with my nieces and nephews and they loved how they turned out! We grated fresh cauliflower and used homemade marinara sauce. We even added some leftover curry chicken onto one of the pizzas and it came out great! Next time I’ll try substituting soft goat cheese for mozzarella and maybe pick up a pizza stone. 5 stars

  8. my crust stuck to the paper :( WHY!!!!!!!! 
    its like proper stuck – will rip apart if try to remove it

  9. This was excellent! Made the crust with frozen and thawed riced cauliflower which was less labor intensive. Was a big hit with my boyfriend and two teens. I’ll try with a pizza stone next time, but overall it was great just using parchment and a sheet pan.5 stars

  10. I made this pizza crust with fresh cauliflower. It was fabulous! It was very labor intensive, (and I love to cook every night), but worth every bite! Next time, I will try it with frozen cauli.5 stars

    • So glad you enjoyed this pizza crust! It definitely is a bit longer process, but the end result is totally worth it :)

  11. Delicious! I put it in a pie pan and didn’t use parchment paper or oil, so I was worried that it would stick, but it didn’t – I was able to take it out and eat it like a normal pizza. I am really happy with this, because most store-bought cauliflower crusts have other things in them, like potato flour. This was a bit of work but worth it, a keeper for my family. Thank you!5 stars

    • Hi Donald- So glad to hear this recipe was a success! You can also make some ahead of time and freeze them to save time in the future :)

  12. Merci Beaucoup , Tres bien !5 stars

  13. gracias por tus receta se que quedara sabrosa.

  14. I was very skeptical of the cauliflower crust but decided I should at least try it once. I used parmesan and some mexican mixed cheese in the crust, because it was all I had. I made 1/2 the Margherita and other 1/2 pesto. I flipped the crust after baking 25 min. baked 10 more then added topping. Glad I did or I think the crust would have been too soft. Anyway ,we all liked it . It will not replace pizza in my house but it will become an interesting side.4 stars

  15. Hello Lisa.  Love the site.  Is parchment paper needed if using a pizza stone?


    • Hi there- No, you don’t need parchment paper as that will take away from the stone cooking the pizza from the bottom :)

  16. Hi Lisa.

    I recently started watching your video’s on YouTube. I am a sweet tooth and I am loving that you cater for someone like me.
    I am an education student in South Africa and I recently moved out of the varsity hostel to a flat. I enjoy cooking and are always keen to try healthy recipes.
    Your page are so user friendly!

    I have a question on this recipe, as I meal prep for the week of 22nd of June. How many bases does this recipe make?

    • Hi Zani- I’m so glad you’re enjoying all my videos so far! As for this recipe, it’s for one pizza, but I’ve included two topping variations in the recipe card below.

  17. Loved it whit crem cheese😀👍5 stars

  18. Hi Lisa 
    Can I switch the cheese in the pizza crust ? 


    • Hi Severine – Yes! You can use different cheeses if you’d like. Just make sure it’s shredded or soft cheese like goat cheese.

  19. Hi there,

    Can the crusts be vacuum sealed and then placed in the fridge or freezer?

  20. This crust is unbelievable! It holds so well and has a nice chewiness which i really like in a pizza crust! I put pizza sauce, cheese, salami, and red pepper on top and it was perfect! Thank you so much! I’ve shared it with so many people!5 stars

  21. Hello, I haven’t tried this recipe yet, but I was wondering what the serving size is? Is it the whole pizza that is one serving size? 

  22. Thank you for this recipe, have always thought it would be harder than it was so I’ve avoided making but your recipe was so easy to follow and it turned out delicious! Will definitely make again5 stars

  23. I love this recipe- thanks!! But it’s so cluttered with ads and pop-ups that it’s seriously annoying, hard to deal with visually, and I almost didn’t try the recipe. 5 stars

  24. Hello. I tried the recipe and it was amazingly delicious.  Then I checked the nutritional facts you listed.  Is it really 10g of carbs each serving?  For me that’s a little high for my keto.  Is it really 10g for cauliflower pizza? 5 stars

    • Hi Belle – Yes, nutrition facts are based off all the ingredients in the Margherita pizza – which includes the toppings as well. So, if you’re just looking at the cauliflower base – it might reduce a bit lower without the toppings.

  25. I’ve used this recipe so many times I am obsessed with my cauliflower crust pizza’s! Thank you! 😄5 stars

  26. I needed a keto friendly alternative to dough for a lahmajoun recipe. I must admit, while I was mixing the “dough” I had my doubts, but it turned out great! I used two eggs instead of one, and Mediterranean seasonings instead of Italian.5 stars

    • Hi Melanie- So glad this recipe turned out well for you! A Mediterranean seasoning sounds just as good, I’ll have to try that next time :)

  27. I am dairy free and just made this using “dairy free mozzarella style shreds”.  Delicious! I topped it with homemade marinara and more dairy free mozzarella. Thank you Lisa for your wonderful recipes. 5 stars

    • Hi Tina – Great idea using the dairy free mozzarella shreds! I’m glad this still turned out great :)

  28. Hello , what is the serving size as to nutritional facts .

  29. I really liked this crust! I used 1/3 cup Boursin garlic and fin herbs Gournay cheese and followed the recipe almost exactly. The only change I made was to add a couple tablespoons of grated Parmesan to the batter. It was very easy to form it into a round crust with a neat raised edge, and it browned up and firmed up nicely. I topped it with sauce, pepperoni, mozzarella and thinly sliced tomatoes. Had to bake it 5 minutes extra with these toppings but it came out perfect!  My only suggestion would be to list the nutritional info for the crust only, since the toppings could be almost anything. People can figure that nutrition out for themselves and add it to the crust nutrition you provide.5 stars

    • Hi Marcia – Thrilled to hear this pizza crust came out great for you! I’m loving the additional toppings you added onto this. As for the nutritional info – I will keep that in mind.

    • Hi! I don’t have parchment paper. Can I use aluminum foil instead? I do have a pizza pan not stone can I use it instead? 

  30. Hi Lisa, I want to know if I can eliminate the cheese. I am lactose intolerant.

  31. Hi Lisa! Love your recepies! Can make a cassava flour pizza crust? 

  32. I love cauliflower pizza crust, it is simply divine! Thanks for sharing! :)5 stars

  33. Hi Lisa,
    Thanks for the recipe. I was buying the cauliflower pizza from the store until now. I will make this recipe and let you know. I like the measuring bowl with the lid that you used in the video. Can you please share the link?

  34. I made this cauliflower pizza crust last night and it turned out perfect, and It was delicious too! I will definitely be making this again!5 stars

    • Hi Kerri – So happy to hear this recipe turned out great for you :) Can’t wait for you to try this again, but with new and different toppings!

  35. The most delicious cauliflower crust pizza I’ve had…and believe me, I’ve tried other recipes. I like adding mozzarella and parmesan cheese together. I will be making this again!5 stars

    • Hi there – Thrilled to hear this recipe worked out for you :) Can’t wait for you to make this again with different toppings!

  36. I tried this recipe last week and it was phenonemal! My favourite pizza toppings are chorizo and mozzarella and these toppings worked like a charm with caulinflower crust. Thank you, Lisa <35 stars

    • Hi Raisa – Amazing! So glad you enjoyed this recipe – and your pizza toppings sound amazing! Especially the chorizo :)

  37. Dear Lisa,

    Thank you for all you recipes. The pizza is now in the oven. My first try. :)

    Can I ask you about the nutrition informatio. Are there per serving?

    Thank you very much in advance!

    Exited to try in a few minutes.

    All the best

    • Hi Theodora – Can’t wait to see how your pizza turned out! As for the nutritional information, yes it is per serving :)

  38. Just made this and it was so good! I used a whole head of cauliflower and it made four small pizza bases (size of a palm). I loved the texture of the cauliflower and did not miss a traditional base at all! Topped mine with mozarella, pepperoni and bazil with a pizza sauce base. Preparation of the base took quite a while as I grated a cauliflower but will definitely make it again! Thank you Lisa!!5 stars

    • Hi Jasmen – Amazing! Thrilled that you loved this recipe! It really does taste like a real pizza in my opinion, especially with the numerous toppings you can use.

  39. Is there anyway this could be made dairy free, do you think? 

  40. Such an interesting variation of pizza! I have never tried it but I definitely want a slice it right now! Will try it and pin it.5 stars

  41. I cannot wait ti try this! I do not like cauliflower, but I think I might be able to do a pizza crust. And so much better than other carb based dough. Thank you so much for all your wonderful recipes. I am trying very hard to change the way I eat and think about food. You are helping me tremendously! Thank you thank you!5 stars

    • Hi Becky – I think this recipe will definitely change your mind about cauliflower – and the many ways you can turn this vegetable into delicious meals! I’m glad I can help you think about food that way and really make use of wholesome ingredients :)

  42. Hi can you please remove me from your mailing list. Can’t find the unsubscribe button. Thanks.

    • Hi Lisa – I just checked our system, and it looks like you’re not on the mailing list but are signed up with our notifications. I just sent you an email to show you how to disable this!

  43. Lisa,
    I’ve been so excited to find your site and even tweek a bit more the way I’ve been eating this past year.
    So-thank you for the knowledge you share! Also, thank you for the simple, clear way you speak. Your videos and recipes are easy to understand!
    I’m not seeing the link for the nut milk bag you use. Could you let me know what brand and size it is? I’m excited to try a cauliflower crust.

    • Hi Laurie – So glad you’re loving all my recipes and content so far! As for the nut milk bag, you can find the link in the Shop Page on my website! If you have any trouble finding it in there, let me know.

  44. I’ve never baked a cauliflower pizza crust before, but your recipe is the perfect guide. Mine came out really delicious, not as pretty as yours, but definitely very yummy. :D5 stars

  45. Wish I could grab a slice of this delicious pizza. Love the crust. Yum!

  46. These look delicious! Thanks for the recipe! I love the idea of the Chicken pesto pizza! That sounds amazing.

    BTW, you forgot to add pesto sauce to the ingredient list for the chicken peston pizza on the actual recipe.5 stars

  47. I was surprised by how excellent your cauliflower crust was! My kids and hubby loved it, and we will be skipping the traditional carb infested pizza crust from now on. Great recipe.5 stars

  48. I always wanted to make a cauliflower pizza crust but was kind of nervous because I had no idea how it was done, but your instructions and recipe made it easy!5 stars

  49. Wonderful tips!! I have been wanting to try cauliflower crust but I’ve been a bit intimidated. This recipe looks so good and completely manageable!5 stars

    • Hi Olivia – It’s actually such a simple recipe and tastes much more delicious when it’s homemade :) Enjoy the recipe!

  50. Is there any way to make this vegan?