This simple healthy cauliflower pizza crust recipe is so delicious and crispy, you will never believe it could possibly be so good for you!
Table of Contents
- The best cauliflower pizza crust
- Easy homemade cauliflower pizza
- Step by step healthy recipe video
- Cauliflower pizza crust health benefits
- Low carb pizza crust ingredients
- Vegan or keto cauliflower pizza crust
- How to make cauliflower pizza
- Vegetable crust topping ideas
- Where can I buy cauliflower pizza crust?
- Cauliflower Pizza Crust Recipe
The best cauliflower pizza crust
If you somehow still have not tried making your own cauliflower pizza, this super easy recipe is definitely one you should save.
Or better yet, add it to the menu for a healthy dinner tonight.
The best part is, unlike many low carb pizza crust recipes, this 5 ingredient cauliflower pizza crust can easily be picked up without falling apart!
The recipe includes options for low calorie, oil free, egg free, vegan, gluten free, sugar free, dairy free, flourless, paleo, Whole30, low carb, weight loss, and keto diets.
Here are over 25 healthy Cauliflower Recipes
Easy homemade cauliflower pizza
As someone who really loves carbs, I never thought that I would ever get on the cauliflower pizza crust bandwagon.
Taking my beloved doughy Italian pizza crust and replacing it with a vegetable?
No thank you. I wanted no part of this trend.
For months, I completely ignored the cauliflower-for-carbs idea sweeping the internet.
I tuned out whenever a friend would rave about making low carb Cauliflower Rice, cauliflower breadsticks, or Cauliflower Tacos and how they were life changing.
But as time went on and the cauliflower trend only seemed to grow stronger, curiosity finally got the better of me. I had to know what all the hype was about.
I gave in and tried my hand at a plant based, homemade cauliflower pizza.
And I fell in love.
Readers also love this Coconut Curry
Step by step healthy recipe video
Above, watch the vegan cauliflower pizza crust recipe video
Cauliflower pizza crust health benefits
Even before you add any toppings whatsoever, this tasty cauliflower crust is packed with vitamins and nutrition.
Each slice of pizza packs in three grams of fiber, two and a half grams of protein, and over fifty percent of the RDA for Vitamin C.
This is just for one slice. Who ever stops at just one slice of pizza?
The entire cauliflower pizza is under 300 calories. It makes a great personal pan pizza to enjoy with garlic bread or alongside a salad for a healthy dinner.
Low carb pizza crust ingredients
The recipe calls for just five ingredients, with no eggs and no cheese required.
You need raw cauliflower, baking powder or ground flax or chia, flour or almond meal, salt, garlic powder, water, and optional dried oregano.
Look for a head of either conventional or organic cauliflower that is mostly white, without many brown spots. Orange and purple cauliflower are fine choices as well.
It is fine to swap out the florets with raw riced cauliflower. If using cauliflower rice, measure out only three cups instead of four.
Frozen cauliflower will work as long as it is first defrosted and fully thawed. Squeeze out all excess water before proceeding with the recipe.
Flour varieties that perform well in the recipe include all purpose flour, whole grain spelt flour, oat flour, gluten free sorghum flour, or low carb almond flour.
Once you get the base recipe down, you may customize your crust by adding in different spices or seasonings, such as rosemary, thyme, turmeric, ground cinnamon, onion flakes, or dried basil.
Vegan or keto cauliflower pizza crust
The crust is already naturally vegan and added sugar free.
To turn it into a keto crust, use the almond option in the recipe. If you find yourself with leftover almond flour, make Keto Brownies or Almond Flour Banana Bread.
We have not tried substituting coconut flour but believe it should work. You will most likely need to use less, since coconut flour soaks up water like a sponge.
A few readers have reported success using coconut and other flour alternatives. Report back if you experiment.
How to make cauliflower pizza
Line a long baking sheet with parchment paper, then set this sheet pan aside.
If you are using flaxmeal or ground chia seeds instead of baking powder, whisk the ground flax or chia with the water, and refrigerate for at least half an hour or overnight.
Using a sharp knife, chop the cruciferous vegetable into small florets.
Steam the cauliflower florets either in the microwave or in boiling water on the stove top until they are completely soft.
Drain fully, then let the cauliflower cool while you prepare the dry ingredients.
Stir the flour, garlic powder, salt, optional oregano, and baking powder (if using) in a small dish.
Preheat the oven to 450 degrees Fahrenheit.
Once the steamed vegetables are no longer hot, place them in a dry, clean dish towel or cheesecloth over a sink or bowl. Squeeze out as much moisture as possible. At least two thirds cup of water should come out.
Place the dried florets into a large mixing bowl. Add the one fourth cup of water or the flax mixture to the bowl.
Mash and stir very well, then add the flour mixture and stir to evenly incorporate all of the ingredients.
Use your hands to form a large ball, and place the ball on the prepared baking sheet.
If you prefer, divide the dough into three or four balls to make mini cauliflower pizzas.
Pat into a circle shape. Add a second sheet of parchment paper over top of the unbaked crust. Spread the dough with your hands or a rolling pin until it is around a fourth of an inch thick.
Peel off and discard the second sheet of parchment.
On the center rack of the oven, bake the grain free vegetable crust for twenty five minutes or until lightly brown in color with crispy edges.
Add your pizza toppings of choice. A few tasty options are included below.
Bake for an additional eight minutes to heat the toppings. Remove from the oven, slice with a pizza cutter or knife, and enjoy.
Vegetable crust topping ideas
Feel free to choose your favorite traditional pizza toppings, such as tomato sauce, mushrooms, spinach, pepperoni, and Mozzarella cheese.
Or have fun creating new fancy flavors such as avocado, barbecue, jalapeño, mac and cheese, kale chickpea, white Alfredo, or caramelized onion pizza.
Add sliced pineapple and optional bacon bits for a cauliflower Hawaiian pizza.
Or top your cooked savory pie with sliced purple potato, broccoli, corn, orange bell peppers, and roasted red peppers to make a rainbow pizza.
Feeling adventurous? Try a dessert pizza by spreading on Homemade Nutella and mini chocolate chips or peanut butter and sliced bananas.
Where can I buy cauliflower pizza crust?
If you do not have time to make your own, premade frozen cauliflower pizza crust is readily available at grocery stores such as Target, Walmart, Aldi, Costco (Kirkland), Wegmans, H-E-B, and Whole Foods.
Brands include Cali’flour Foods, Caulipower, Green Giant, Simple Truth, and Trader Joes.
Store bought crusts are almost instant to prepare. Just remove the frozen crust from the box and microwave or bake in the oven according to the package directions.
Many restaurants also now offer a gluten free cauliflower crust swap for regular crust, including Pizza Hut, Domino’s, and California Pizza Kitchen.
For the pizza in the photos, I added tomato sauce and Melty Vegan Mozzarella Cheese recipe from my own Hello Breakfast Cookbook.
Cauliflower Pizza Crust
Ingredients
- 1/2 medium head cauliflower (4 cups small florets)
- 1 1/2 tsp baking powder or 2 1/2 tbsp ground flax or chia
- 1/4 cup water
- 1/3 cup flour (spelt, white, oat, or almond all work)
- 1/4 tsp garlic powder and optional 1 tsp dried oregano
- 1/2 tsp salt
Instructions
- To make cauliflower pizza crust, line a baking sheet with parchment paper. If using flax or chia, whisk with the water and refrigerate for at least a half hour. Steam cauliflower florets until fall-apart soft. Drain fully. Stir the flour with the oregano, garlic, salt, and baking powder (if using). Preheat the oven to 450 F. Once cauliflower cools, place it in a clean dish towel or cheesecloth over a sink or bowl. Squeeze out as much moisture as possible. At least 2/3 cup water should come out. You want it as dry as possible. Place the dry cauliflower into a bowl and add the 1/4 cup water or the flax mixture. Mash and stir well. Stir in the flour mixture. Form into a ball or mini balls. Place on the baking sheet. Pat into a circle, then use another sheet of parchment on top and use a rolling pin or can to spread the circle to about a fourth inch thick. Take off the top sheet of parchment. Bake 25 minutes, or until the cauliflower pizza crust is lightly browned with crispy edges. Add toppings of choice. Bake an additional eight minutes. Allow to cool five minutes. Slice and enjoy!View Nutrition Facts
Video
Notes
More Easy Cauliflower Recipes
Or these BBQ Cauliflower Wings
What Katy Did – she did it again! Amazing and once again thank you for a wonderful recipe : ) Belated Happy Birthday! No one would ever know that you aren’t 21 (aah to be 21 again…) you look fabulous! Love Angela X
This pizza is SO good! My dad (who is not vegan) and I enjoyed sharing this topped with tomato, basil, garlic, and arugula 🙂 thank you so much Katie! Looking forward to your next cookbook with that delicious vegan cheese recipe!
what do you use for the sauce?
Just out of courisoty have you ever tried to make any of your desserts with sweetleaf stevia product? Sorry i know this isnt the deserts page but i wanted to ask.
Wow, maybe I will finally try this cauliflower pizza. I already made cauliflower risotto which was absolutely amazing, so I bet pizza is also tasty 🙂
I’m a bit of a stickler for details. Can you help? What is the weight of the 1/2 medium head of cauli that you start with? Or the weight of the florets?
How big is the final crust 1/4″ x ?? 6″ or 8″ or 12″ –hard to tell from the photos. Not that I follow recipes precisely, but I like to know what I’m aiming at. (I like a 12″ pizza). Perhaps just the info of where we’re starting: how many cups of cauli-rice (or steamed cauli) would help…
BTW as an aside, I just learned that you can make perfect cauli-rice in a vitamix (wet chop). then steam. It’s super easy & quick!
I just wanted to share I used the Trader Joe’s riced cauliflower, I used 3 cups. I did a little research and found that 1 head of cauliflower was about 6 cups riced, this recipe called for 1/2 a head. It felt right, texture-wise.
I ended up not caring for it, it had too much of a cauliflower taste. I really dislike cooked cauliflower but I love making ‘fried rice’ with riced cauliflower. I guess it masks the taste! I would make it again if I really needed to cut carbs or make a gluten free crust, maybe just up the seasonings? Great recipe though, the texture was really good.
FYI* my all time fav recipe is the pumpkin pizookie! Everyone raves about it! 😉
I made this as requested with 4c grated cauliflower & oat flour. Surprised how little the taste ( & aftertaste) was of cauliflower, my least favorite veggie. Surprisingly hubby liked it too.
Hi,
This recipe is calling out to be made!
Does this keep in the fridge for a day or so?
Could the pizza crusts be ok (or go dense/soft etc) if a batch was made and then refrigerated/frozen ‘for a rainy day’?
Do you think/know if it would work with eggs? If so, would 1 egg suffice for this recipe as written?
This was a delight, thank you! And thank you commenter for recommending flipping crust. Here are the modifications I wound up making. added dry Rosemary; my homemade no oil, no sugar sauce is full of chunky veggies but I strained out any thin liquid so it wouldn’t make crust soggy; flipped the crust before adding toppings to help it crust up more; spread kite hill cream cheese spread, then sauce, then fresh basil; daiya cheddar & mozzarella shreds. Out of oven I added more fresh basil. Thank you for finding a way to mask cauliflower flavor! Many people who follow the FMD program are following your recipes.
Could you use a bag of frozen cauliflower? This looks absolutely delicious!!!
You can definitely experiment, be sure to report back if you do!
Made this… it turned out delicious! My non-healthy mum even liked it. Unfortunately, I forgot to read the part where it told me how many slices it would make, so I made it weight to thin and it ended up sticking to the wax paper 🙁
I made this today and wow – super yummy! I omitted the cheese and topped it with marinara sauce, baby spinach, tomatoes, shallots and roasted mushrooms. I too have seen the cauliflower pizza crust recipes on the internet but they looked too difficult – but not yours. It was surprisingly easy to make. I will be making this again. Thanks for another great recipe!
I doubled this recipe to make two crusts to freeze for future use. They came out great! But I have a question about freezing, which I realized I should’ve maybe asked before freezing them 🙂 If I froze just the crusts (i.e., not with any sauce or toppings), how do you recommend I go about using them in the future? Do I need to that them completely before adding sauce and toppings, or could I just add sauce and toppings to the frozen crust and bake it all together?
Thanks!
Tried this recipe over the weekend.. Edge turned out perfect, but the center stayed gooey and it stuck to the parchment paper.. Any suggestions, It was still yummy would like to try it again.
Dear Libby:
I enjoy your website tremendously, and your recipes are truly wonderful! Unfortunately, in my country (Argentina), many of the ingredients posted are not available, and others, while available, are extremely expensive (almond flour and coconut milk, for example, can be obtained, but very few people can afford them)! Therefore, I have made some changes to some of your recipes. I want to give you a recipe that has been a hit among my friends and family! It is a cauliflower pizza. Very simple and truly delicious!
Ingredients for the dough:
1 large cauliflower raw, cut into florets
1/4 pound of mozzarella cheese
2 Tbsp. chickpea or cassava flour (you could use almond flour here)
2 Tbsp. cream cheese
Pinch of salt and pepper
2-3 eggs
For the topping:
1 large yellow onion
oregano
black olives (calamatta type)
Extra cheese
1-2 Tbsp parmessan cheese
Preparation:
1) Cut large onion in medium-thin slices, add 1 tbsp olive oil and sautee until solf and translucent.
Add salt to taste. Set aside.
2) Mix cauliflower, 1/4 pound mozarella cheese, flour and pinch of salt and pepper to taste, and process in food processor until fully minced.
3) Add eggs to the cauliflower mixture to form dough
4) Pour dough on two medium pizza pans sprayed with an oil substitute, and flatten well with hands. Bake in 400 degree oven for about 15 minutes, until the dough is cooked and the tops are slighly golden. Remove from oven.
5) Cover generously with the onions, sprinkle with oregano, cover with the extra cheese, add black olives and finish by sprinkling the whole pizza with a little parmessan cheese.
6) Return to oven and bake until cheese starts turning brown.
This is my no guilt variation of a very traditional Argentinian pizza, the famous “Fugazetta”.
I hope you enjoy it! Bon Apettit! Rachel
Dear Katie,
I am allergic to chia seed and to flax. Can I omit them from your Cauliflower Pizza pie crust?
Thank you!