Skip the Dough: Here’s My Go-To Cauliflower Crust Pizza Recipe
Let’s be honest—most cauliflower crusts turn soggy or break apart the minute you try to pick up a slice. I’ve been there too many times. That’s why I fine-tuned this cauliflower crust pizza recipe until it came out crispy, stable, and absolutely satisfying. It’s low-carb, gluten-free, and honestly, it hits the spot when I want pizza without the heaviness.
Whether you’re doing Whole30, keto, or just cleaning up your eating habits, this crust can flex to match your needs.
What Is a Cauliflower Pizza Crust, Really?
Let’s break down some common terms before we get into the recipe:
- Cauliflower Crust
A pizza base made primarily from finely chopped cauliflower, usually held together with eggs, cheese, and seasonings. - Low-Carb Crust
A pizza base alternative that avoids traditional flours or grains, often using vegetables or nuts instead. - Vegan Cauliflower Pizza Crust
A version of the crust that uses plant-based binders (like flax eggs or almond flour) instead of cheese or eggs. - Cauliflower Pizza Dough
This isn’t dough in the traditional sense—there’s no yeast or rise time. Think of it more as a pressed-together mixture that bakes into a crispy base.
Why Cauliflower?
Cauliflower works well because:
- It’s low in carbs and calories
- It’s naturally gluten-free
- It absorbs flavors like garlic, herbs, or cheese
- It creates a chewy yet crispy texture when moisture is removed correctly
However, getting it right comes down to moisture control, the right binder, and baking technique—three things that most recipes overlook.
Ingredients You’ll Need for the Cauliflower Crust
I keep it simple, but exact. Here’s what goes into my reliable cauliflower crust:
| Ingredient | Amount | Why It’s Used |
|---|---|---|
| Fresh cauliflower florets | 1 medium head (~5 cups riced) | Base ingredient, low-carb and light |
| Large eggs | 2 | Helps bind the crust together |
| Mozzarella cheese (shredded) | 1 cup | Adds structure and flavor |
| Parmesan cheese (grated) | ¼ cup | Boosts crispiness and depth |
| Dried oregano | 1 tsp | Adds that pizza aroma |
| Garlic powder | ½ tsp | Infuses subtle sharpness |
| Salt | ½ tsp | Balances flavors |
Tip: You can also use frozen cauliflower rice—but you must squeeze out all the liquid.
Optional Add-ins for Extra Flavor
- Chili flakes – for heat
- Basil or thyme – for a herby base
- Nutritional yeast – for vegan cheesy flavor
- Flaxseed meal – to make it egg-free (you’ll need to tweak ratios)
Equipment Checklist
This part’s often skipped—but trust me, it matters. Here’s what I always use:
- Food processor or box grater – to rice the cauliflower
- Clean tea towel or cheesecloth – for squeezing moisture
- Mixing bowl – large enough for the “dough”
- Baking sheet or pizza stone – lined with parchment paper
- Oven (not toaster oven) – for even heat and a crispy base
Without a proper squeeze, your crust will go limp. So, don’t skimp on that tea towel step.
How to Make Cauliflower Crust Pizza: Step-by-Step
Getting the crust right is the whole game. Here’s exactly how I make mine every time—with tips I wish someone told me earlier.
Step 1: Rice the Cauliflower
You’ve got two options:
- Fresh Cauliflower: Chop into florets and pulse in a food processor until fine—like grains of rice.
- Frozen Cauliflower Rice: Thaw completely and skip straight to Step 2.
Step 2: Steam and Squeeze
Microwave or steam the riced cauliflower for 5–6 minutes. Let it cool completely. Then, using a clean tea towel, wring out every drop of water.
It should feel dry like mashed potatoes. If you leave moisture in, the crust won’t crisp.
Step 3: Mix the Dough
In a large bowl, combine:
- Cauliflower (dry)
- Eggs
- Mozzarella
- Parmesan
- Garlic powder, oregano, salt
Stir until it forms a soft, sticky dough.
Step 4: Shape and Prebake
- Preheat your oven to 425°F (220°C).
- Line a baking sheet with parchment paper.
- Press the dough into a 10–11” round, about ¼ inch thick.
- Bake for 20–25 minutes, until it’s firm and golden brown on the edges.
Pro Tip: For an ultra-crispy base, flip it gently after 20 minutes and bake for 5 more minutes.
Step 5: Add Toppings and Finish
- Add sauce, cheese, and your favorite toppings (keep it light—too much will soften the crust).
- Bake again for 5–7 minutes, until cheese melts and bubbles.
Tasty Variations & Easy Customizations
Cauliflower crust is super versatile. Here are a few ways I switch things up depending on my mood, diet, or pantry.
1. Cheese-Free / Vegan Cauliflower Crust
- Replace cheese with almond flour or chickpea flour.
- Use a flax egg (1 tbsp ground flax + 2.5 tbsp water) instead of a real egg.
- Add 1 tbsp nutritional yeast for cheesy flavor.
2. Spicy Cauliflower Crust
- Add ½ tsp chili flakes and a dash of smoked paprika into the dough.
3. Keto Cauliflower Crust
- Stick to mozzarella and Parmesan, skip the sauce (or use sugar-free tomato sauce).
- Top with high-fat, low-carb ingredients like pepperoni, olives, mushrooms, and arugula.
4. Cauliflower Crust Pizza With Mozzarella & Basil (Margherita Style)
- Top with fresh tomato slices, mozzarella rounds, and a few basil leaves.
- Drizzle with olive oil just before serving.
Nutrition Breakdown: Per Slice (Based on 8 Slices)
| Nutrient | Amount |
|---|---|
| Calories | 110 |
| Carbohydrates | 5g |
| Protein | 9g |
| Fat | 7g |
| Fiber | 2g |
| Net Carbs | 3g |
| Sugar | 1g |
| Sodium | 210mg |
Values will vary depending on your toppings, cheese amount, and crust thickness.
Best Ways to Serve Cauliflower Crust Pizza
- For Meal Prep: Bake the crusts, cool, and freeze them flat between parchment sheets.
- For Parties: Cut into smaller squares—great as finger food or low-carb snacks.
- For Kids: Let them build their own mini pizzas. Mine love it more than regular crust!
Cauliflower Crust Pizza Recipe
Ingredients
Method
- Preheat oven to 425°F (220°C). Line a baking sheet or pizza stone with parchment paper and lightly grease with olive oil.
- Rice the cauliflower: Chop cauliflower into florets and pulse in a food processor until fine like rice (about 4 cups).
- Cook cauliflower rice: Microwave or steam the riced cauliflower for 5 minutes until soft. Let cool slightly.
- Remove moisture: Place warm cauliflower rice in a clean kitchen towel and squeeze out as much water as possible. This is key to a crisp crust!
- Mix crust ingredients: In a bowl, combine cauliflower rice, egg, mozzarella, Parmesan, herbs, garlic powder, salt, and pepper. Mix until it forms a dough-like mixture.
- Form crust: Transfer mixture to baking sheet and press firmly into a 10-12 inch round crust shape, about ¼ inch thick.
- Bake crust: Bake in preheated oven for 15-20 minutes until golden brown and firm to touch.
- Add toppings: Remove crust from oven. Spread tomato sauce, sprinkle cheese, and add desired toppings.
- Final bake: Return pizza to oven and bake for another 8-10 minutes until cheese melts and toppings are cooked.
- Serve: Let pizza cool for a few minutes, slice, and enjoy!
Notes
- Make sure to squeeze out all the moisture from the cauliflower rice to avoid soggy crust.
- You can swap the egg for a flax or chia seed egg to make it vegan-friendly.
- Feel free to experiment with your favorite toppings like veggies, chicken, or vegan cheese.
- Using parchment paper makes it easier to lift the crust without breaking.
- For a crispier crust, bake on a pizza stone if you have one.
Frequently Asked Questions (FAQs)
What’s the best cauliflower for pizza crust?
I recommend fresh, firm white cauliflower heads. Avoid pre-riced cauliflower with added moisture as it can make the crust soggy.
Can I make cauliflower crust pizza without eggs?
Yes! Use a flax or chia seed “egg” as a binder for vegan or egg-free versions.
How do I prevent the crust from getting soggy?
Make sure to squeeze out as much moisture as possible from the cauliflower rice. Also, pre-bake the crust until golden before adding toppings.
Can I use frozen cauliflower?
Yes, but thaw it fully and squeeze out excess water to avoid a soggy crust.
How long does cauliflower pizza crust last?
Store it in an airtight container in the fridge for up to 3 days or freeze for up to 1 month.
Final Thoughts
Cauliflower crust pizza is a fantastic way to enjoy your favorite comfort food while keeping it healthy and low-carb. It’s easy to make at home, customizable for any diet, and a great way to sneak extra veggies into your meals.
Give this recipe a try and tweak it to your liking—I’m sure it’ll become a staple in your kitchen too!
