This Cauliflower Pizza Crust is a delicious and nutritious alternative for when you’re craving pizza night! The low carb cauliflower pizza crust is easy to make and the slices are firm enough to be hand held. Top this gluten free pizza crust any way you love!
An AMAZING Low Carb Cauliflower Pizza Crust Recipe
What is life without pizza? Not a life I am interested in living!
Pizza is one of those universal things – who can resist a saucy slice with melty mozzarella? This cauliflower pizza crust is a great gluten free, grain free and low carb option that you can load up with any of your favorite toppings.
For this cauliflower pizza crust, you’ll need:
- 1 large cauliflower (8 cups riced cauliflower). You can also use frozen cauliflower rice (2 of the frozen pouches from Costco work here!)
- Almond Flour
- Parmesan Cheese
- Italian Seasoning
Is Cauliflower Pizza Crust Healthy?
Cauliflower pizza crust is gluten free, low carb, and grain free. It’s a healthier option to your standard wheat based pizza crust.
Besides being low in carbs, cauliflower is also much higher in fiber, vitamin C, vitamin K and potassium.
Steaming and draining the moisture from the cauliflower does remove some of cauliflower nutrients, but as an occasional treat, this recipe is a great option!
What are the Cauliflower Pizza Crust Calories?
A regular pizza crust made from wheat flour will have 100-200 calories per slices. One slice of the cauliflower pizza crust has 70 calories.
This is a big calorie savings, especially if you’d like to have several slices!
What’s the Difference Between Frozen Cauliflower Pizza Crust and Homemade Cauliflower Pizza Crust?
The convenience of frozen cauliflower pizza crust is sure appealing, however, it’s not the healthiest choice.
Store bought versions use a very processed form of cauliflower, and then add starch to hold the crust together. They are not keto friendly.
This homemade cauliflower pizza crust recipe uses almond flour and freshly riced and steamed cauliflower, meaning it retains more nutrients and also is lower in carbs and starch.
How to Make a Cauliflower Pizza Crust
Step 1: Chop the cauliflower into rice sized grains. First, chop the cauliflower into chunks, and then put the florets into a food processor. Pulse the processor until the cauliflower is broken down into rice-sized pieces.
Be careful not to over process the cauliflower into too small of pieces. Similarly, too large of pieces won’t stick together well in the cauliflower pizza crust.
Step 2: Cook the cauliflower by either placing the cauliflower rice in a microwave safe bowl and microwaving it for 4-5 minutes, or by putting it in a steamer and steaming it over medium high heat for 15 minutes on the stovetop.
Once the cauliflower is steamed, allow it to cool for at least 15 minutes. Then, place the cooked cauliflower rice into a bowl that is lined with a thin towel or piece of cheese cloth. Twist the towel over the cauliflower, and squeeze the excess liquid out of the cauliflower.
Out of this amount of cauliflower, you should expect to get nearly a cup of water out of it. Keep squeezing until the water isn’t coming out very quickly. The more moisture you squeeze out, the more sturdy your crust will be.
This process is shown in the video, so if you’re having trouble picturing how to do this, watch the video! It’s easy, just a little time consuming.
Step 3: Add the cauliflower and the rest of the crust ingredients into a mixing bowl, and stir until the eggs fully coat the cauliflower mixture.
Step 4: Form your pizza crust on your chosen pan.
Deep Dish Pizza: Add a generous amount of avocado oil to a 10 inch cast iron pan.
Heat the cast iron pan over medium high heat, and wait until the skillet is hot. Pour the cauliflower “dough” into the pan, and use the bottom of a metal measuring cup to press the dough into the pan, allowing the edges of the crust to come up the sides to form a rim.
Line a baking tray or pizza pan with parchment paper. Dump the cauliflower dough onto the baking tray, and then use your hands to press the dough into a pizza shape, leaving a rim around the outside to form the crust of the pizza.
Step 6: Bake the pizza crust at 425º F for 30 minutes. Allow the crust to start to brown and then continue cooking for a few more minutes. Don’t worry about over cooking this crust. It will get sturdier and more crunchy on the bottom the longer it bakes.
*See notes in the recipe card for more specific instructions on baking the deep dish cauliflower pizza in a cast iron pan.
Step 7: Top the pizzas as desired, starting with sauce, cheese.
Step 8: Leave these as cheese pizzas, or go ahead and add veggies and meat.
Do not overload these delicate pizza crusts or they will not hold together as well.
Return the pizza to the oven long enough for the cheese to melt and start to brown and bubble, about 10-14 minutes.
Serve the pizza hot!
To Freeze a Cauliflower Crust or Reheat Leftovers:
To freeze: Follow the directions through pre baking the crust, but do not top the crust with any sauce or toppings. Wrap the pizza up tightly in plastic wrap or if it’s small enough, in a gallon sized zip lock bag. Freeze the crust for up to 3 months. To use the crust, allow it to thaw, and then bake it for 5 minutes before topping it and returning it to the oven to melt the cheese.
Reheat Leftovers: Cauliflower pizza is actually delicious cold, but it’s more like a casserole than pizza when cold.
To reheat it and enjoy it like it’s fresh again, preheat the oven to 450º, and return the pizza to the oven for about 10 minutes to remelt the cheese and crisp up the bottom of the crust again.
Does Cauliflower Pizza Crust Taste Good?
I might prefer cauliflower pizza to a regular pie! The crust bakes up firm, but is light, and doesn’t leave you with a food coma like a slice deep dish pie normally would.
Tips for Baking this Pizza Deep Dish Style
There are a few steps to follow to make this crust.
- Prepare the cauliflower “dough,” and press it into a hot cast iron pan (using a measuring cup) to form a deep dish crust shape.
- Continue cooking the crust on the stovetop for about 7-10 minutes, until you see the edges of the crust browning.
- Slide the cast iron skillet and crust into the oven to bake for 25 more minutes. This leaves a mostly-cooked crust that is a little crunchy and brown on the bottom and around the edges (the long baking time removes excess moisture!).
- Top the pizza any way you’d like — sauce, cheese, veggies, or even pepperoni and salami. Make it your own!
- Slide the pizza back into the oven for 10-14 minutes, depending on how many toppings you added. A cheese pizza will bake in 10, one loaded with veggies will take about 14.
Love cauliflower? Try these recipes!
- Roasted Cauliflower Soup
- Cauliflower Fritters
- Whole30 Mexican Cauliflower Rice
- Keto Broccoli and Ham Casserole
Other Gluten Free Pizza Crust Recipes:
- Sweet Potato Pizza Crusts, by Sunkissed Kitchen
- Paleo Pizza Crust, by Sunkissed Kitchen
- Grilled Quinoa Pizza Zucchini Boats, by Sunkissed Kitchen
- Zucchini Pizza Crust, by Sunkissed Kitchen
Cauliflower Pizza Crust
- 1 head cauliflower medium, riced (about 8 cups riced cauliflower)
- 2 eggs
- 1/3 cup parmesan cheese
- 1/3 cup almond flour
- 1/2 teaspoon sea salt
- 1/2 teaspoon Italian seasoning
- olive oil for skillet (use generously)
- pizza sauce or pesto
- mozzarella cheese
- veggies peppers, olives, onions or mushrooms
- pineapple just do it!
- pepperoni, sausage or salami
- Rice cauliflower by taking florets, and adding them to a food processor bowl. I do this in batches, so my food processor isn’t overfilled. Process until the cauliflower is broken into rice-grain sized pieces.
- Add riced cauliflower (about 8 cups) to a large microwave-safe bowl. Microwave for about 5 minutes, until the cauliflower is hot all the way through.
- Allow to cool, and then pour the cauliflower into a large, clean dish towel. Pull the edges of the towel together, and squeeze the cauliflower to drain out excess liquid. Twist the towel and squeeze until you’ve removed about 1 cup of liquid or more.
- Add the cauliflower to a dry bowl, and then add the eggs, almond flour, cheese, salt and Italian seasoning. Mix well to combine into a dough.
- Preheat the oven to 425º F.
Cast Iron Deep Dish Pizza Method
- Put a 9 or 10-inch cast iron skillet on the stove, and heat over medium-high heat. Generously coat with avocado oil.
- Pour the cauliflower into the pan, and use a metal flat-bottomed measuring cup to press into the pan, forming a high, thick crust around the edges of the pan.
- Allow the crust to begin cooking on the stove top for about 8 minutes. While the crust is browning, I use a silicone spatula to gently separate the edge of the crust from the sides of the pan, so the crust stands about 1/2 inch inside the pan on it’s own. This will help is come out of the pan in neater slices after it’s baked.
- Add the cast iron skillet to the oven, and continue to bake the crust for 20-25 minutes, until the crust has browned and firmed. If you like your crusts to have a crunch to them, allow the crust to brown a few extra minutes.
- Remove the crust from the oven (but leave the oven on!), and top your pizza. Add sauce, cheese, and any toppings you desire.
- Return the skillet to the oven and bake for an additional 10-14 minutes, until the cheese is melted and bubbly.
- Cut into slices, and gently loosen the slices from the edge and bottom of the pan. The first slice is a bit tricky to remove, but the others come out pretty cleanly.
Standard Pizza Crust (not in cast iron)
- Line a baking tray with parchment paper. Dump out the cauliflower "dough" onto the parchment, and use your hands to press the dough into a pizza shape, about 10 inches in diameter. I like to press the edges into a rim to create a thicker crust around the outside of the pizza.
- Bake the pizza crust for 30 minutes. This may sound like a lot of time, but it helps remove excess moisture in the cauliflower and helps the crust get firm and a bit crisp on the bottom.
- Top the crust with sauce, cheese, and desired toppings, being sure not to add too many toppings that will overload this delicate crust.
- Return the pizza to the oven for an additional 10-14 minutes, until the cheese is melted and bubbling. See notes below about reheating leftover pizza.