How To Make A Delicious And Healthy Cauliflower Pizza Crust

Cauliflower has recently become very popular in food and food products because of its low carb and calorie content. So, if you are a lifelong pizza fan and still want to hit a bullseye on your health and fitness goals, a cauliflower pizza crust is the perfect pizza crust option.

Cauliflower is a healthy, weight-loss-friendly vegetable with unique nutrients that greatly reduce the risk of diseases such as cancer and heart disease. It contains vitamins such as vitamin C, K, and B6 and minerals such as potassium, phosphorus, magnesium, and almost every other vitamin and mineral that you need to stay healthy. It is also high in fiber, a good source of antioxidants, high in choline, and a perfect alternative to grains and legumes.

The cauliflower pizza crust is a simple blend of cauliflower, cheese, eggs, and a few other ingredients that are kneaded, flattened and baked into a low-carb, gluten-free crust. It can be frozen and kept for later or garnished with your favorite toppings and baked immediately.

How To Prepare The Cauliflower For Use

To make a cauliflower pizza crust, cauliflower rice (cauliflower florets that have been removed from the head of cauliflower and grated) can be used fresh, as frozen florets, or can be bought pre-riced. Using the pre-riced cauliflower requires less work in preparation, hence it is a preferred option. To make the cauliflower pizza crust, the cauliflower has to be prepped first.

For Fresh Cauliflower:

If you are using fresh cauliflower for your cauliflower pizza crust:

  1. Remove the cauliflower florets from the head and cut them into pieces of a consistent size.
  2. In a food processor or blender, add the florets and pulse several times until they are reduced to rice-sized fragments.
  3. To soften the cauliflower rice, place it in the microwave for about 4 minutes.
  4. Use a sieve bag or a clean kitchen towel to squeeze and drain moisture from the cauliflower rice.

To Prepare Frozen Cauliflower Florets:

  1. Allow the frozen cauliflower to thaw overnight and drain out the liquid.
  2. After it has thawed, follow the same procedures as listed in preparing fresh cauliflower: Cauliflower florets should be cut into small pieces, and processed or blended until broken.
  3. Any extra liquid can be drained out using a nut milk bag, sieve bag, or a clean kitchen towel. If you want to get a crunchy crust, be sure to squeeze out as much liquid as you can.

To Prepare Pre-Riced Cauliflower: 

  1. Microwave the cauliflower rice for about 5 minutes to soften it
  2. Use a sieve bag or a clean kitchen towel to drain out moisture. 


How To Make Cauliflower Pizza Crust


A large head of cauliflower

1 large Egg

¼ cup of Parmesan cheese

1 ½ tablespoons of coconut flour (this helps to keep the crust together)

Spices and dried herbs such as 1/4 teaspoon dried basil, 1/4 teaspoon dried oregano, 1/4 teaspoon garlic powder, salt, pepper, red onion,  


  1. Line the baking pan or rack with parchment paper
  2. Preheat your oven to about 400.
  3. As you desire, take your already prepared fresh cauliflower, frozen florets, or pre-riced cauliflower and prepare them using the prepping guide listed above and allow the cauliflower rice to cool down after taking it out of the microwave.
  4. Using your hands, mix your cauliflower rice with coconut flour, eggs, cheese, and seasonings in a bowl until it forms a consistent dough.

  1. Move your dough from the bowl onto a baking sheet and roll it out into a flat circle.
  2. Place it in the preheated oven and allow it to bake for about 25-35 minutes (using frozen cauliflower florets might increase baking time).
  3. Take your baked pizza crust out of the oven, add your desired toppings and allow to bake for another 10-15 minutes or until the cheese begins to melt in.

Toppings Ideas For Cauliflower Pizza Crust

There are countless topping combinations for cauliflower pizza, but to prevent a soggy crust, keep the toppings as light as you can. Here are a few toppings recommendations:

  1. Marinara sauce, mozzarella cheese, and basil leaves
  2. Shredded chicken, mozzarella cheese, spinach, pesto sauce, and garlic cloves
  3. Tomato sauce, olives, red onion, bell peppers, feta cheese, fresh parsley, or fresh basil.
  4. Tomato sauce, sliced grilled chicken breast or baked chicken breast, olives, red onion, and cheese.
  5. Sausage, pesto, mozzarella, parmesan, fresh basil, and hot honey.

Extra Tips On How To Make A Cauliflower Pizza Crust

It is crucial to remember a few things when making a cauliflower pizza crust in order to get a crispy, crunchy crust. Here are some additional suggestions for making cauliflower pizza crust:

Squeeze Out As Much Liquid As Possible

The secret to having a crunchy crust is by squeezing out as much liquid as you can. a soggy cauliflower crust can ruin your culinary experience especially if you’re having it for the first time.

Choose Good Cauliflower

When picking out your cauliflower for your cauliflower pizza crust, make sure it is firm and still has its natural pale color. Do not use any cauliflower that has spots or an unpleasant smell.

When It Comes To Toppings, Less Is More

Go light on your sauce and toppings because too much of those can add moisture to your crust and make it soggy again.

Questions Related To Making Cauliflower Pizza Crust

You might have some additional queries about cauliflower pizza if you’re making the recipe for the first time. Here are some responses to some questions you may have:

Can I Make My Cauliflower Pizza Crust Without Cheese?

Yes, you can replace the cheese with an extra egg. The crust will not be as crispy as it would be if you used cheese, but it will still be delicious and firm.

Can I Freeze My Cauliflower Pizza Crust?

It is perfectly fine to make a double or triple batch and save the crust for later. After it bakes and cools, you can freeze it in an airtight container for a few weeks. When you have a craving for cauliflower pizza, make sure to let the crust completely thaw after removing it from the freezer. Bake it for about 10-15 minutes in a preheated oven. Remove it from the oven and add your desired toppings before returning it to the oven for another 10 minutes.

Is Cauliflower The Best Option For Weight Loss?

A whole wheat crust might be better for you if you are particular about reducing calories and carbs from your food for weight loss. The cauliflower pizza crust contains little protein and fiber, which may not help you lose weight very much. Although it is a perfectly healthy pizza crust option, it is not the best choice for a diet that promotes weight loss. Because it contains a lot of fiber and protein, the whole wheat crust is a better option for weight loss because it will keep you fuller for longer. You can still find low-carb keto pizza recipes if you love your pizza that much.

Final Thoughts

Whether you’re experimenting with new pizza recipes or attempting to eat healthily while still enjoying delicious food, the cauliflower pizza crust is a must-try. When using pre-riced cauliflower, it is especially simple to prepare and takes less time. Due to its lack of gluten and significantly reduced carbohydrate content, the cauliflower pizza crust is a fantastic substitute for traditional pizza crusts. It is also loaded with nutrients, including fiber, protein, and vitamin C, making it a healthier choice. 


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