Cauliflower makes the perfect healthy pizza crust! Yes, Cauliflower Pizza Crust, it can be done! This crust has a great texture and does not fall apart. Now “pizza night” can also be “cruciferous vegetable night”!
I don’t think most people will even be able to tell that the crust is made of cauliflower. This is so much healthier than regular pizza crust. It is low-carb and gluten-free. Plus, making this crust is pretty quick and easy. My daughter loved this pizza so much that she actually ate more than me! That is very, very rare! This is a great way to get kids, and adults, to eat their veggies!
If you need a tasty low-carb sauce for your pizza, try my Easy Low Carb Marinara Sauce. It is so easy to make and tastes awesome!
Note: The printable recipe is located at the end of this post. Please visit The Scoop for my latest posts or you can search or browse my Recipe Index.
Cauliflower Pizza Crust Ingredients
- cauliflower grated into a “rice” texture
- egg – beaten
- finely grated parmesan cheese
- optional: garlic powder
Pizza Toppings
You can use whatever toppings you like. I used a 1/2 cup of organic pizza sauce. I like a saucy pizza, you may want to use less. For the cheese, I topped this pizza with a 1/2 cup of 6 cheese Italian blend. Personally, I would have loved to top it with some fresh mozzarella and fresh basil. Unfortunately, I did not have any on hand… next time! This is your opportunity to get creative! Why not make two pizzas and put different toppings on each pizza. If you have kids, let them top their own pizza. So much fun!
How to Make Cauliflower Pizza Crust
First, preheat your oven to 425 degrees Fahrenheit. Now, you need to make 2 cups of cauliflower “rice”. I used a 10 oz. bag of cauliflower florets, and once grated, it was exactly 2 cups. To create the “rice” texture, you can either use a hand cheese grater or a food processor. I choose to use the food processor because it is so quick and easy.
Once you have grated the cauliflower, put it in a microwave-safe dish and microwave on high for about 7 minutes. Allow the cauliflower to cool in the microwave for about 10 minutes.
Now it is time to make the pizza “dough”. In a large bowl, mix the cooked cauliflower, beaten egg, parmesan cheese and salt.
Line a pizza pan or baking sheet with parchment paper. Spray the parchment paper with non-stick cooking spray. Scoop the pizza “dough” onto the lined pizza pan. Form your crust by hand. Press it with your fingers or spoon so that it is compact, not loose or crumbly. Make it thin on the inside but form a “lip” on the edges, using the edge of your hand, so that you have a nice pan like crust that will hold up. See my examples below.
Now it is time to bake the crust. Only the crust, do not add your toppings yet. Place the plain crust into the preheated oven and bake at 425 degrees Fahrenheit for about 15 minutes. Once finished, carefully remove from oven. See that beautiful pizza crust? It is just starting to become golden and has held together so nicely! What a perfect platform for our toppings!
So, now it is time to add the toppings! Remember, you can add whatever you want to your pizza so get creative and have fun! I like my pizza extra saucy and I added just a few pepperoni to mine because pepperoni makes me smile.
Once you have added all your toppings, place the pizza back into the oven and bake at 425 for 10 – 15 minutes. When the cheese is bubbly and the crust is golden brown it is finished. Carefully remove pizza from the oven and allow pizza to cool on rack for a few minutes. Slice and serve hot.
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Print Recipe
Cauliflower Pizza Crust
Cauliflower Pizza Crust that tastes delicious and is healthy, low carb, keto and gluten-free.
| Keyword | Cauliflower, Low Carb |
Ingredients
- 2 cups cauliflower grated into a "rice" texture
- 1 egg beaten
- 1 cup Parmesan cheese finely grated
- 1/8 tsp garlic salt or garlic powder optional
- Pizza Toppings Add whatever pizza toppings you like.
| Keyword | Cauliflower, Low Carb |
Ingredients - 2 cups cauliflower grated into a "rice" texture
- 1 egg beaten
- 1 cup Parmesan cheese finely grated
- 1/8 tsp garlic salt or garlic powder optional
- Pizza Toppings Add whatever pizza toppings you like.
| |
Instructions
Preheat your oven to 425 degrees Fahrenheit.
Make 2 cups of cauliflower "rice". To create the "rice" texture, you can either use a hand cheese grater or a food processor.
Once you have grated the cauliflower, put it in a microwave safe dish and microwave on high for about 7 minutes. Allow the cauliflower to cool in the microwave for about 10 minutes.
In a large bowl, mix the cooked cauliflower, beaten egg, parmesan cheese and salt.
Line a pizza pan or baking sheet with parchment paper. Spray the parchment paper with non-stick cooking spray.
Scoop the pizza "dough" onto the lined pizza pan. Form your crust by hand. Press it with your fingers or spoon so that it is compact, not loose or crumbly. Make it thin on the inside but form a "lip" on the edges, using the edge of your hand, so that you have a nice pan like crust that will hold up. See my examples in post.
Place the plain crust into the preheated oven and bake at 425 degrees Fahrenheit for about 15 minutes. Once finished, carefully remove from oven.
Put pizza back into the oven and bake at 425 degrees Fahrenheit for 10 - 15 minutes. When the cheese is bubbly and the crust is golden brown it is finished.
Recipe Notes
If you need a tasty low-carb pizza sauce, try my Easy Low Carb Marinara Sauce.
FAQs
Though cauliflower crust isn't inherently healthier than traditional crust, it tends to be higher in protein and fiber. It's also higher in fat and cholesterol. Cauliflower pizza crust can fit gluten-free, diabetes-friendly, low carb, or weight loss diets.
Can you taste the cauliflower in cauliflower pizza crust? ›
While it might not sound so appetizing, it's definitely better than you would think! Cauliflower doesn't have a very strong flavor so it won't necessarily overpower and completely change the taste of the pizza.
Why does my cauliflower pizza crust fall apart? ›
Aside from the lack of gluten, another reason cauliflower pizzas are so prone to falling apart is because cauliflower is packed with water.
Why is cauliflower crust so high in carbs? ›
Cauliflower itself isn't bringing the carbohydrates to the table–it's everything else that gets mixed in to complete the crust. Ingredients like rice flour, tapioca starch, corn starch, and sugar add to the carb count of some cauliflower crusts you buy at the store.
What is the healthiest pizza crust? ›
Both the cauliflower crust and the whole-wheat crust offer fiber and protein, which play a key role in weight loss by helping to keep you feeling full and satisfied after a meal. But if you're not trying to cut carbs and are looking for that traditional pizza pie flavor, the whole-wheat crust is what you want.
Why is my cauliflower pizza crust soggy? ›
Next, when I tried making the crusts from scratch, pulsing cauliflower florets in the food processor and then steaming them for a few minutes until tender, I learned another crucial step: squeezing the cauliflower in a kitchen towel to get rid of as much liquid as possible. That helps avoid sogginess.
Can you air fry caulipower pizza? ›
Our crispy, BAKED (never fried) cauliflower crust houses a tasty blend of Romano, cheddar, provolone, and asiago cheeses, all paired with zesty tomato sauce. Ready in minutes in your air fryer, you won't have to wait long for the cheesy bites you've been craving!
What makes the crispiest pizza crust? ›
A baking steel helps the underside of your pizza brown and crisp to perfection. The recommended option is a baking steel, which most home pizza bakers prefer. A baking steel has significant thermal mass, plus it excels in an extra category: thermal conductivity.
Is cauliflower pizza anti-inflammatory? ›
Cauliflower is one of the healthiest foods on earth. It has a rich supply of health-promoting phytochemicals and a high level of anti-inflammatory compounds. This pizza is an easy way to eat lots of cauliflower. You won't even know you are eating it.
Why do people eat cauliflower pizza crust? ›
There are more vitamins and minerals in cauliflower than in wheat-based dough, so you get more nutrition from eating cauliflower crust pizzas and avoiding gluten. If you are trying to avoid the effects of gluten and feel better in a healthy way while still enjoying pizza, cauliflower crust is a great option.
The premade cauliflower crusts in your local grocery store or pizza restaurant are rarely crafted with the keto diet in mind. If you check the ingredients, you are likely to find corn starch, corn flour, potato starch, chickpea flour, potato flour, and/or tapioca starch.
Why does cauliflower pizza hurt my stomach? ›
Cauliflower provides essential vitamins, minerals and nutrients, but it can also cause stomachaches or abdominal cramps. The culprit behind the stomachaches is cauliflower's fiber content, which becomes most troublesome when you increase your fiber intake too rapidly without giving your body time to adjust.
How do you make caulipower pizza crust crispy? ›
Enjoy tasty, crispy, melty, crazy good CAULIPOWER® pizza in 3 easy steps:
- Preheat oven to 425°F (conventional oven recommended!)
- Remove pizza from box & overwrap.
- Cook pizza directly on the middle rack (no pan needed!) until the cheese is golden brown and crust is crispy, typically 13-15 minutes.
The Nutrition Facts of Cauliflower Pizza Crust
Our nutrition facts are measured out for a serving size of two pieces, which is one-sixth of the pizza. In those two slices are 110 calories, 3 grams of protein, and 2.5 grams of fat, including 1.5 grams of saturated fat.
Is cauliflower pizza high in sugar? ›
Plus, a crust made with almond flour or vegetables like cauliflower tends to be much lower in carbs than regular pizza, and it will affect your blood sugar less significantly than crusts made with white or whole wheat flour.
Is cauliflower good for weight loss? ›
Not only is it loaded with fibre, But it is also very rich in vitamin C, K and B6. Another thing it is best known for is its potential to serve as a low-calorie substitute for high-calorie foods such as rice. This makes cauliflower a great food for weight loss.
Is thin crust pizza healthier? ›
Thin crust pizza is a healthier option than conventional thick crust pizza since it has less fat, carbohydrates, and salt. Thin crust pizza has certain vitamin and mineral advantages, but you should restrict your intake to avoid surpassing the recommended saturated fat and calorie requirements.
Is white pizza healthier than regular pizza? ›
Ultimately, white pizza isn't necessarily healthier than red. While skipping the sauce could save on calories and sodium, the extra cheese and oil substituted in a white pizza can be just as bad. But if you suffer from reflux or other gastric issues, white pizza might be the better choice.
