How to Make Cauliflower Pizza Crust

Everybody loves pizza. But what we find is that we are overeating it and getting too many carbs.

One cheese pizza slice about 175 calories and about 30 grams of carbs. Our cauliflower pizza crust has less than 50 calories and only about two grabs of carbs.

Here’s how to make a healthier version of pizza, using cauliflower to create the crust.

Photo Credit: A Healthier Michigan

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Personal pizzas with cauliflower crust and toppings


1 small to medium sized head of cauliflower (should yield 2 to 3 cups once processed)
1/2 teaspoon dried basil
1/2 teaspoon dried oregano or Italian seasoning
1/2 teaspoon garlic powder or 1 clove of garlic minced
A few shakes of crushed red pepper (optional)
1/4 cup shredded parmesan cheese
1/4 cup mozzarella cheese
1 egg

Cauliflower Pizza Crust

1. Preheat the oven to 450 degrees Fahrenheit
2. Wash and dry cauliflower. Cut off stems and use florets. Pulse the cauliflower florets in your food processor to "rice" the cauliflower. Do this for about 30 seconds until the cauliflower looks like rice. Place riced cauliflower in microwave safe bowl and microwave for about 2 minutes.
3. Let cauliflower cool for a few moments. Then dump into clean dry kitchen towel and squeeze out the excess moisture. This will make sure your pizza crust sets and doesn't turn into a crumbly mess due to too much moisture.
4. Mix all ingredients together (using your hands works best).
5. Spray your cookie sheet or pizza stone with cooking spray. Then mold your cauliflower pizza crust onto it. Think thin crust pizza and it should be about 10 inches in diameter.
6. Bake your pizza crust in the oven for 8-12 minutes.
7. Take out crust and let cool for a few minutes.
8. Place your favorite pizza sauce and toppings on cauliflower crust and bake until cheese melts (about 5-7 minutes). I recommend vegetables and light cheese. Serve and enjoy!

Nutritional Analysis:
Calories 46.9
Total Fat 2.4 g
Saturated Fat 1.2 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 0.6 g
Cholesterol 31.3 mg
Sodium 110.4 mg
Potassium 118.5 mg
Total Carbohydrate 2.3 g
Dietary Fiber 0.9 g
Protein 4.2

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Read 3 Comments

  1. I have made this once and will make it again. When they say make sure you wring/squeeze all of the water out of the cauliflower there is a reason. The crust won’t crisp if you don’t. So if you think you removed all the water from the crust, do it again.

    1. Hi Lori,
      I agree about microwaves, you bring up a good point. Using it is a quick and easy solution to help the cauliflower dry out a bit. Here are a couple other options:
      1. Rice the cauliflower the day before hand and store in the refrigerator to help it dry out a bit.
      2. Once you rice the cauliflower, use a clean and dry towel to squeeze out the excess water, repeatedly.
      3. I have found that stores are now carrying cauliflower that is pre-riced. I have noticed that there is not as much water in them because of the pre-ricing process.
      4. Last one – You can take the riced cauliflower out of the food processor and lay it on the same cookie sheet that you will use for the pizza crust. Place it in the oven for 5-10 minutes before making your pizza crust.

      I hope these other options help, Lori. Thanks again. I will update the blog as well to give people other options.

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