Cauliflower Crust Pizza
Cauliflower Crust Pizza is a wholesome, lower-carb alternative to traditional pizza, made with grated cauliflower, cheese, eggs, and herbs. It’s crisp on the edges, tender in the center, and serves as a perfect base for your favorite toppings. Whether you’re gluten-intolerant or just looking to eat lighter, this recipe delivers all the flavor without the guilt.
Prep Time & Details
Prep Time: 20 minutes
Cook Time: 25–30 minutes
Total Time: 45–50 minutes
Servings: 2–4
Difficulty: Moderate
Dietary Info: Gluten-free, Low-carb, Vegetarian
Ingredients
For the Cauliflower Crust:
1 medium head cauliflower (about 4 cups riced)
½ cup shredded mozzarella cheese
¼ cup grated Parmesan cheese
1 large egg
½ teaspoon garlic powder
½ teaspoon dried oregano
¼ teaspoon salt
Optional: 1 tablespoon almond flour (for added firmness)
For the Toppings (customizable):
⅓ cup pizza sauce or marinara
½ cup shredded mozzarella cheese
Toppings of choice: cherry tomatoes, olives, mushrooms, bell peppers, red onions, spinach, basil, etc.
Instructions
Preheat oven to 425°F (220°C). Line a baking sheet or pizza stone with parchment paper.
Prepare the cauliflower:
Remove leaves and stem, and chop the cauliflower into florets.
Pulse in a food processor until it resembles rice. (Or grate by hand.)
Transfer to a microwave-safe bowl and microwave for 4–5 minutes, or until soft.
Let cool slightly, then place in a clean dish towel or cheesecloth and squeeze out as much moisture as possible. You should get about 1 to 1½ cups of dry cauliflower.
Make the crust:
In a bowl, combine cauliflower, mozzarella, Parmesan, egg, garlic powder, oregano, salt, and almond flour (if using).
Mix until fully combined. It should form a sticky dough.
Shape the crust:
Place the dough on the lined baking sheet.
Press into a round or oval shape, about ¼ inch thick.
Bake for 20–25 minutes until golden and firm.
Add toppings:
Spread pizza sauce over the crust.
Add cheese and desired toppings.
Return to oven and bake an additional 8–10 minutes, or until cheese is melted and bubbly.
Serve:
Let cool for 2–3 minutes, then slice and serve with fresh basil or red pepper flakes if desired.
Notes & Tips
Drain well: Removing moisture from the cauliflower is key to a sturdy crust. Squeeze hard!
No microwave? Saute cauliflower in a pan for 8–10 minutes instead.
Extra crispy tip: After baking, flip the crust once before adding toppings for a crisper base.
Freezer-friendly: Pre-bake the crust, cool completely, and freeze. Add toppings and bake from frozen later.
Egg-free version: Use flax egg (1 tbsp flaxseed + 2.5 tbsp water, rested for 5 min).
FAQs
Q: Can I use frozen cauliflower rice?
A: Yes! Thaw and squeeze out the liquid thoroughly before using.
Q: Is it keto-friendly?
A: Yes, especially if you skip high-sugar sauces or toppings.
Q: Can I make it dairy-free?
A: You can try dairy-free cheese alternatives and binders, but results may vary in texture.
Q: Why is my crust soggy?
A: Most likely due to extra moisture. Make sure to drain cauliflower completely and bake long enough before topping.
Q: Can kids eat this?
A: Absolutely! It’s a sneaky and tasty way to get them to eat more veggies.
Nutritional Information
Calories: ~210
Protein: 10g
Fat: 13g
Carbohydrates: 9g
Fiber: 3g
Sugar: 2g
Sodium: 420mg
Calcium: 20% DV
Vitamin C: 60% DV