Keto Cauliflower Pizza Crust is a healthier alternative for your pizza craving, and with only a few net carbs per slice.
You might not think that a cauliflower pizza base can hold up to the toppings on a pizza. It’ll be soggy and limp, right? But no, it isn’t. In fact, a cauliflower pizza base can get quite crisp and it can be picked up and eaten just like a regular pizza.
We switch between making this Cauliflower pizza crust and the popular Fathead pizza dough, which uses primarily mozzarella and almond flour. I have to give the slight nod to this cauliflower crust though, because it uses a lot less cheese and is lighter than the alternative. No matter what, we always make our own keto pizza sauce, as well, to be sure it’s low in sugar.
This crust only uses cauliflower, egg, a little bit of cheese, and some spices, so you don’t have to feel guilty when you pile extra cheese on the top!
Load it up with your preferred toppings, and you’ve got pizza night taken care of.
Cauliflower Pizza Crust Ingredients
As mentioned, you need just 3 main ingredients for this crust, plus any seasonings you wish to add.
Here’s what you’ll need:
- Cauliflower – You need around 3 cups of riced cauliflower, which is about 1 small head of cauliflower. If you have less or more cauliflower, it will just give you a smaller or larger crust. There’s no need to be precise with the amount.
- Cheese — 1/2 cup of shredded cheese (mozzarella works the best, but you can use cheddar or Parmesan in a pinch)
- Egg – 1 egg (this works as a binder and can’t be omitted)
- Seasoning — I use garlic powder and oregano. You can use whatever seasonings you like
- Salt and pepper – to taste
How to Make Cauliflower Pizza Dough
Just like with regular pizza dough, there is some preparation required in making this dough. The most time intensive of these tasks is the cauliflower.
Step One
You need riced cauliflower for this recipe. You can either rice a full head of fresh cauliflower or use store-bought riced cauliflower.
While it’s definitely faster to use pre-riced cauliflower, it’s not a huge chore to make your own, especially if you have a food processor. You can process the cauliflower in just a few minutes.
I’ve even grated cauliflower on a cheese grater before for this recipe. If all else fails, you can cut it into small pieces and use a chef’s knife to mince it.
Step Two
Next you need to cook the rice. It’s fastest to microwave it for about 8 minutes on high. If you’re using store-bought riced cauliflower, you can steam it in the bag in the microwave. You can steam or boil it in a pot on the stovetop, or even spread it out on a baking sheet and bake it for about 15 minutes.
Step Three
When the rice is cooked and cooled, pile it up on a piece of cheesecloth or a thin tea towel. Pull the corners up to make a little pouch and squeeze the water out. Quite a bit of water will come out of it, so don’t stop squeezing too quickly. The drier, the better.
Step Four
Add the dry cauliflower, mozzarella cheese, egg and seasonings to a bowl. Stir it together. It will still be a bit wet and doesn’t really resemble a “dough”. That’s how it should be.
Pour the dough onto the parchment paper and use your hands to press it down into a round crust shape. You can make it as thick or thin as you like. I think it’s perfect at about a 1/4″ thickness. It gets crispy and has a better texture when it’s thin.
Step Five
Bake the crust for about 25 minutes, until browned slightly on top. Flip the crust over. Then add the toppings of your choice and return to the oven for another 8-10 minutes.
Tips for Making the Best Crust
- Finely shredded mozzarella incorporates well and makes for a smooth pizza crust.
- You can use goat cheese, ricotta, cream cheese, Parmesan or cheddar, if you want. Experiment to see which cheese you prefer. I’m still partial to mozzarella.
- Go light on the sauce to keep the crust from getting soggy.
- Don’t form the crust directly on a pizza stone or baking sheet, or on tin foil. It will be difficult to get it off. Parchment paper is the best option.
- You can freeze the pizza crusts after they’ve been baked, to use later on. Make sure they’re wrapped well for the freezer, to avoid freezer burn.
Perfect Cauliflower Pizza Crust FAQs
Is Cauliflower Pizza Crust healthier than regular crust?
A cauliflower pizza crust isn’t necessarily healthier than a regular pizza crust using wheat flour. It does have different properties though. It is lower in carbs, so it’s ideal for someone on a low-carb or keto diet. It doesn’t use gluten, so it’s great for someone on a gluten-free diet. This version also has less calories than a regular pizza crust.
Can you eat a cauliflower pizza crust on a keto diet?
Yes, definitely. The ingredients in this pizza crust are all keto friendly. A slice of this crust has just 2 net grams of carbs. Whether it fits into your diet comes down to how many carbs remain in your daily total, so be sure to calculate the full day to decide if a slice or two fits into your macros.
What is the secret to a crisp cauliflower pizza crust?
In order to get this crust crispy, you need to remove as much of the water content from the cauliflower as possible. That means squeezing out the water until a dry paste remains. If your crust isn’t getting crispy, it’s usually due to not cooking the cauliflower enough so that the maximum water can be squeezed out.
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Keto Cauliflower Pizza Crust
Ingredients
- 3 cups riced cauliflower about 1 small head
- 1/2 cup mozzarella cheese finely shredded
- 1 egg
- 1/2 tsp garlic powder
- 1/2 tsp oregano
Instructions
- Preheat the oven to 400 degrees F (200C). Line a baking stone or sheet with parchment paper.
- If using fresh whole cauliflower, cut the leaves and tough part of the stem off. Use a food processor to rice the cauliflower until it’s the size of little pebbles. Cook the riced cauliflower in a microwave safe bowl, or steam it on the stovetop, for 8 minutes. Allow it to cool.
- Place the cauliflower in the center of a piece of cheesecloth or a thin tea towel. Gather the towel around the contents and squeeze the ball of cauliflower in your hand, as tightly as possible, to release as much water as possible.
- Add the dry cauliflower, mozzarella cheese, egg and seasonings to a bowl. Stir it together. It will still be a bit wet and doesn’t really resemble a “dough”.
- Pour the dough onto the parchment paper and use your hands to press it down into a round crust shape. You can make it as thick or thin as you like.
- Bake the crust for about 25 minutes, until browned slightly on top. Flip the crust over. Then add the toppings of your choice and return to the oven for another 8-10 minutes.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
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Laura is dedicated to a low-carb lifestyle after losing 52 pounds on the keto diet. As many of us do, she struggles with her weight and has found that one of the only diet lifestyles that allows her to maintain a healthy weight is a low-carb diet. She shares her favorite low-carb recipes here that are both easy to make and full of flavor, so you don’t even miss the carbs.
Healthier homemade pizza? Sign me up! 😉
I’ve never tried cauliflower crust for pizza, but my husband just found out his cholesterol is creeping up, so I think this would be a better option than the standard — especially if we make “veggie” pizzas. Thanks for the inspiration.
What a great way to give a vegetable boost to a pizza. I can’t wait to try.
I’ve never made a cauliflower pizza crust before but I’m going to give this a go for our next pizza night!
I absolutely need to try this cauliflower-crusted pizza. Looks delicious. And it’s packed with so many nutrients, so healthy. Can’t wait to make this.