Delicious Cauliflower Pizza Crust: A Low-Carb, Keto-Friendly Alternative

Do you want to indulge in a cheesy, gooey pizza and want to keep your carbs down? Here we give you Two Ingredient cauliflower Pizza Crust, a healthier alternative to pizza with low carbs, and keto-friendly. This crust is a simple mix of cheese, cauliflower and spices. Crispy, delicious, and every bit as good with the toppings of your choice. If you are on the keto diet, looking for gluten-free alternatives to pizza, or simply want more veggies in your diet- this recipe will not disappoint.

Why You’ll Love Cauliflower Pizza Crust?

While traditional pizza crusts are delicious, they are typically high in both carbs and gluten – something we are all trying to avoid these days. Let’s talk about cauliflower. Cauliflower is an outstanding vegetable that can transform into a great crust or base that is low in carbs, gluten-free, and filled with nutritional value. Here’s why this recipe is worth putting in your kitchen rotation:-

Low-Carb Goodness: Each serving contains just a couple of grams of net carbs, making it an ideal recipe for keto and low-carb diets.

Gluten-Free: There is no wheat flour in this recipe. Cauliflower is wholesome enough for anyone suffering with gluten intolerance and/or sensitivity.

Nutritional Value: Not only is cauliflower delicious, it contains fiber, vitamins C and K, along with antioxidants.

Simple and Versatile: Making a cauliflower pizza crust is actually pretty easy, and you can top it with anything from traditional pepperoni to vegetables.

This is not just a “diet food.” This is just plain good food (where even a pizza lover could be a fan!). Are you ready to give cauliflower a try?

Cauliflower Pizza crust ingredients

For the delicious crust:

• 1 medium head of cauliflower (about 4 cups of florets, or 1 pound)

• 1 large egg

• 1 cup shredded mozzarella cheese (or a mix of mozzarella and parmesan for extra zing)

• 1 teaspoon dried oregano

• 1 teaspoon garlic powder

• ½ teaspoon salt

• ¼ teaspoon black pepper

For Toppings (Optional):

• ½ cup sugar-free pizza sauce (look for brands with no added sugars)

• 1 cup shredded mozzarella cheese

• Your favorite toppings: Think pepperoni, mushrooms, bell peppers, olives, or onions.

Pro Tip: Fresh cauliflower works best for texture, but pre-riced cauliflower (found in the frozen or fresh produce section) can save time. Just make sure it’s thawed and drained if frozen.

Step-by-Step Instructions for cauliflower pizza crust

Making cauliflower pizza crust is easier than you might expect. Just follow these steps and you’ll have crispy, golden goodness:

Step 1: Prepare the Cauliflower

• Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper

• Rinse the cauliflower, pat it dry, and cut off the leaves and stem. You should be left with the cauliflower “head” broken apart into florets.

• Put the florets in the food processor and pulse until the cauliflower resembles fine crumbs, similar to rice. If you do not have a food processor, a box grater is JUST fine.

• Add the riced cauliflower to a bowl and microwaved it for 5 minutes this helps to break down the florets. Allow to cool for a short time to help make it easier to handle!

Step 2: Squeeze out the moisture

• The most important aspect of making non-wet crust is the next step! After the riced cauliflower has cooled, place the cauliflower in a clean kitchen towel or cheesecloth.

• Twist and squeeze every bit of water possible until you have the least amount of moisture left. You should have approximately 2 cups of dry cauliflower after squeezing, Don’t skip squeezing, THIS STEP IS KEY!

Step 3: Mix the Dough

• In a large bowl, combine the dry cauliflower, egg, shredded mozzarella, oregano, garlic powder, salt, and pepper. Stir until everything comes together into a dough-like ball. It should stick together when pressed.

Step 4: Shape Your Crust

• Lightly grease the parchment paper with olive oil to prevent sticking. Place the dough on the baking sheet and press it into a ¼-inch thick circle (about 10-12 inches in diameter). Smooth the edges for a neat look.

Step 5: Bake the Crust

• Pop the crust into the oven and bake for 20-25 minutes, or until it’s golden brown and firm. You might see some crispy edges—that’s a good sign!

• Take it out and let it cool for 5 minutes to set.

Step 6: Add Toppings

• Spread a thin layer of sugar-free pizza sauce over the crust.

• Sprinkle on shredded mozzarella and your chosen toppings.

• Return the pizza to the oven for 10-15 minutes, until the cheese is melted and bubbly.

Step 7: Slice and Serve

• Let the pizza cool for a couple of minutes, then slice it up.

• Serve hot and savor every low-carb bite!

Tips and Tricks for the Perfect Crust

Want to take your cauliflower pizza to the next level? Try these ideas:

• Make It Crispier: Flip the crust halfway through the first bake or use a pizza stone for extra crunch.

• Flavor It Up: Add a pinch of red pepper flakes, Italian seasoning, or even a dash of onion powder to the dough.

• Go Dairy-Free: Swap the cheese for a vegan alternative if you’re avoiding dairy.

• Topping Inspiration: Keep it keto with sausage, bacon, or spinach, or go classic with marinara and basil.

Delicious Cauliflower Pizza Crust: A Low-Carb, Keto-Friendly Alternative

Recipe by abdinhalaCourse: Pizzas, UncategorizedCuisine: AmericanDifficulty: Medium

Servings

4

servings

Prep time

15

minutes

Cooking time

40

minutes

Calories

120

kcal

A delicious low-carb and keto-friendly cauliflower pizza crust made with just a few simple ingredients. It’s gluten-free, crisp, and perfect for all your favorite toppings.

Ingredients

• for the crust

• 1 medium head of cauliflower (about 4 cups riced)

• 1 large egg

• 1 cup shredded mozzarella cheese (or mix with parmesan)

• 1 tsp dried oregano

• 1 tsp garlic powder

• ½ tsp salt

• ¼ tsp black pepper

• optional toppings

• ½ cup sugar-free pizza sauce

• 1 cup shredded mozzarella cheese

• Favorite toppings (pepperoni, veggies, olives, etc.)
  

Directions

• Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  
• Rice the cauliflower using a food processor or box grater. Microwave for 5 minutes and cool.
  
• Squeeze out moisture using a clean towel until cauliflower is dry (you should have ~2 cups).
  
• Mix cauliflower, egg, cheese, and spices in a bowl until dough forms.
  
• Shape dough into a ¼-inch thick round crust on the parchment-lined tray.
  
• Bake for 20–25 minutes or until golden brown. Let cool for 5 minutes.
  
• Add toppings and bake for another 10–15 minutes until cheese is melted.
  
• Cool slightly, slice, and serve!
  

Notes

• • Make it crispier by flipping halfway through baking.
  • Use vegan cheese for a dairy-free option.
  • Crust can be pre-baked and frozen for later use.
  

Nutrition (Per Serving – Crust Only):

• Calories: 120 kcal

• Carbs: 5g

• Fiber: 2g

• Net Carbs: 3g

• Protein: 8g

• Fat: 7g

Frequently Asked Questions about cauliflower pizza crust

1. Can I freeze cauliflower pizza crust?

Yes! After baking the crust (without toppings), let it cool completely. Place it on a baking sheet to freeze flat, then transfer to a freezer-safe bag or container. When ready to use, bake at 400°F (200°C) for 10 minutes, then add your toppings and bake again until the cheese melts.

2. Why is my cauliflower crust soggy?

The most common reason is excess moisture in the cauliflower. Be sure to squeeze the riced cauliflower thoroughly using a clean towel or cheesecloth after microwaving. Also, avoid overloading the crust with sauce or toppings that release moisture (like mushrooms or fresh tomatoes).

3. Can I make a vegan cauliflower pizza crust?

Yes, you can substitute:

• Cheese: Use vegan cheese or nutritional yeast combined with almond flour for binding and flavor.

• Egg: Use a flax egg (1 tbsp flaxseed meal + 2.5 tbsp water) or chia egg as a binder, though the crust may be slightly less firm.

4. Can I use frozen riced cauliflower?

Absolutely! Just make sure it’s fully thawed and drained well. Press out as much water as possible before mixing with other ingredients. Frozen cauliflower can actually yield a drier texture once squeezed properly.

5. What toppings go best with this crust?

Keto-friendly options include:

• Pepperoni, sausage, grilled chicken

• Mushrooms, bell peppers, spinach, olives

• Mozzarella, parmesan, feta, or dairy-free cheese

• A drizzle of olive oil or pesto for extra flavor

6. How long does cauliflower pizza crust last in the fridge?

A baked cauliflower crust (without toppings) lasts up to 4 days in the refrigerator. Store it in an airtight container or wrap in foil. Reheat in the oven or toaster oven to crisp it back up.

7. Can I make mini personal-size cauliflower pizzas?

Yes! Divide the dough into smaller rounds—about 4 to 6 inches in diameter—and adjust the baking time (12–15 minutes for the first bake). These are great for meal prep or kids’ lunches.

8. What kind of sauce works best?

Use a sugar-free marinara or pizza sauce to keep it keto. You can also use pesto, white garlic sauce, or even buffalo sauce depending on your topping choices.

This Cauliflower Pizza Crust proves you don’t have to sacrifice flavor for health. It’s crispy, cheesy, and endlessly customizable, making it a hit for keto dieters, gluten-free eaters, and veggie lovers alike. Whether you’re whipping it up for a quick weeknight dinner or impressing guests at a pizza party, this recipe delivers.