Cauliflower Pizza Crust

Cauliflower Pizza Crust

Prep: 20 mins

Cook: 50 mins

Total: 70 mins

Serving: 1 serving

Yield: 1 10-inch crust

Cauliflower has gained popularity in recent years for health-conscious cooks and those with dietary restrictions thanks to its low carbs (5 grams per cup) and its ability (when finely chopped, or “riced”) to stand in for grains in certain applications. 

The crunchy white cruciferous vegetable has a subtle, slightly nutty flavor that provides a welcome mat for your flavor creations. And perhaps our favorite way to eat cauliflower is when it’s golden brown and crispy, like in this pizza crust. 

Before we get started, keep in mind that cauliflower pizza crust does not taste exactly like a normal pizza crust, nor does it have the same texture. However, it is delicious in its own right and can really scratch that pizza itch for those on a gluten-free or low-carb diet.

How to Make Cauliflower Pizza Crust

Making the crust is simple, but there are a few key steps. First you’ll need cauliflower “rice.” If you are making your own, cut a fresh head into florets and pulse in a food processor. Do this in two batches so you don’t overcrowd the food processor. You can also “rice” frozen cauliflower florets (let them thaw first), or skip this step entirely with the convenience of frozen cauliflower rice. 

Perhaps the most important step (seriously, don’t overlook this step) in ensuring the crust is crispy and not soggy is to squeeze out every drop of moisture from the par-cooked cauliflower “rice.” Twist and squeeze out the moisture until it’s very dry–even when you think it’s dry enough, you may want to transfer it to a new clean towel and squeeze out even more. Excess moisture will make the crust soggy and sad. No one wants sad pizza. 

Then assemble the crust by mixing together the rice with seasonings and a couple binders (an egg and parmesan cheese). The cheese works almost as a glue to hold the crust together. As the crust cooks the cheese melts and makes for a crispy exterior. Think of this cauliflower pizza crust as a giant parmesan crisp. But instead of serving it on a cold Caesar salad, the crispy parmesan cauliflower crust is topped with bubbly hot and melty cheese and your favorite pizza toppings.

Topping Ideas for Cauliflower Crust

  • Pesto Artichoke: Pesto, mozzarella cheese, olives, artichoke hearts, and basil
  • Soppressata: Marinara sauce, fontina cheese, sliced soppressata, and a pinch of red pepper flakes
  • Spicy Pepperoni: Marinara sauce, pepperoni, and thinly sliced jalapeños
  • BBQ Chicken: Barbecue sauce, pulled chicken, thinly sliced red onion, pepper Jack cheese
  • Sausage and Peppers: Cooked hot Italian sausage, chopped kale, roasted red peppers, mozzarella

Recipe Tips

  • Use frozen cauliflower rice—You can use store-bought frozen cauliflower rice instead of making your own. Two 10-ounce packages will work. You can also make your own rice with frozen florets (thaw them first). Pay extra attention when squeezing out moisture from either frozen florets or rice as they tend to hold more water than fresh cauliflower. 
  • Treat it like arm day—If it feels like there’s still moisture left in the cauliflower after squeezing it out, transfer it to a new towel and squeeze again. Your forearms should be sore after the squeezing process.
  • No kneading required—The crust will not come together like a traditional pizza dough. Instead, mound the mixture together on the parchment-lined baking sheet and use your fingers (lightly greased) to press into a disc shape. You can even create a bit of a thicker edge to mimic the doughy edge of a traditional pizza crust. 
  • Use a baking sheet—For best results, bake the crust and pizza on a parchment-lined baking sheet.

“This was a huge success, and these types of crusts can be tricky. The crust is completely dry on the exterior, but still has a tender and soft interior that has a light herbal note from the Italian seasoning. I topped a pizza with marinara sauce, pepperoni, and cheese, and the crust was able to support all the toppings as a hand held slice!” —The Spruce Eats Test Kitchen

Cauliflower Pizza Crust

A Note From Our Recipe Tester


  • Cooking spray

  • 1 medium (2-pound) head cauliflower or 2 (12-ounce) packages frozen cauliflower rice 

  • 1 large egg, lightly beaten

  • 1/4 cup (1 ounce) grated parmesan cheese

  • 1 teaspoon dried Italian herb blend

  • 1/4 teaspoon fine salt

  • 1/4 teaspoon ground black pepper

Steps to Make It

  1. Gather the ingredients. Preheat the oven to 400 F. Line a baking sheet with parchment paper and spray with cooking spray.

    Cauliflower Pizza Crust

  2. If using frozen cauliflower rice, proceed to step 3.

    If starting with a whole cauliflower, remove the outer leaves and tough stems. Cut into florets. You should have 1 pound 8 ounces or 7 cups florets.

    Transfer half of the florets to the base of a food processor. Pulse until cauliflower is finely chopped like rice, 4 to 6 pulses. Repeat with remaining florets.

  3. Transfer the riced cauliflower to the prepared baking sheet and spread into a single layer. Bake until tender and moist, about 20 minutes. Cool at room temperature until safe to handle, about 10 minutes.

    Cauliflower Pizza Crust

  4. Increase the oven temperature to 425 F. Transfer the cooked cauliflower to the center of a clean kitchen towel and squeeze out as much moisture as possible.

    Cauliflower Pizza Crust

  5. Transfer the squeezed cauliflower to a large bowl and stir in the egg, cheese, herb blend, salt, and pepper. Mix until well combined.

    Cauliflower Pizza Crust

  6. Pat the parchment paper on the baking sheet dry and spray again with cooking spray. Transfer the cauliflower mixture to the center of the prepared baking sheet and form into a 10-inch disc, about 1/4-inch thick. Press the cauliflower firmly into shape.

    Cauliflower Pizza Crust

  7. Bake the cauliflower crust in the preheated oven until dry and golden brown, 20 to 25 minutes.

    Cauliflower Pizza Crust

  8. Remove from the oven and place another piece of parchment paper on top. Carefully invert onto a new baking sheet. Bake until dry and golden on the other side, 5 to 10 minutes.

    Cauliflower Pizza Crust

  9. Cool at room temperature for 10 minutes. The crust is now ready to be used; add toppings and cook on a parchment-lined baking sheet at 425 F until hot and the cheese is bubbly, about 5 minutes.

    Cauliflower Pizza Crust

How To Store

You can make the cauliflower crust up to 3 days before topping and baking. Store it flat in a zip-top bag in the refrigerator.

This crust can also be frozen. Par-bake the crust as directed, then freeze it on a parchment-lined sheet pan. Once frozen solid, transfer to a freezer bag and store for up to 3 months. When ready to make pizza, bake the crust for 5 minutes directly from frozen, then top and bake to melt the cheese.

Nutrition Facts
Servings: 1
Amount per serving
Calories 406
% Daily Value*
Total Fat 17g 22%
Saturated Fat 7g 33%
Cholesterol 210mg 70%
Sodium 1251mg 54%
Total Carbohydrate 43g 16%
Dietary Fiber 21g 76%
Total Sugars 19g
Protein 31g
Vitamin C 404mg 2,019%
Calcium 440mg 34%
Iron 5mg 27%
Potassium 1454mg 31%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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