Fitness / January 1, 2024

Cauliflower Pizza Crust Recipe

Indulge in the pizza of your dreams without the carb guilt with this recipe for Cauliflower Pizza Crust—a flavorful yet healthy take on the traditional Italian cuisine.

Table of Contents

Toggle

I know I’m supposed to sound like a grownup and say that my favorite meal is something fancy like Duck Confit Steak Tartare, or something else spoken with a French accent. But for me, it was, is, and always will be pizza. The problem, though, is that, as I get older, my body’s tolerance for all those calories has diminished and I’m left looking for alternatives. Here’s where cauliflower enters the fray.

Of course, pizzas have been around for ages, but the healthy twist of using cauliflower rice is relatively new. It started showing up on food blogs in 2009 and quickly became popular with those who wanted their Italian indulgences without having to make room for thousands of calories. Despite your initial suspicions, trust me when I say you won’t miss your traditional crust. Presuming you rid the cauliflower of all excess moisture, the new and improved crust will remain sturdy under the weight of all those toppings, so load up to your heart’s content. And speaking of toppings, as with most pizzas, they will dominate the flavor of your pie so don’t worry about the change in taste. In fact, I bet you won’t notice!

If you like this cauliflower substitution, perhaps you should consider these others: Cauliflower rice, Low-Carb Cauliflower Bread and Cauliflower Fried Rice. They’re great alternatives to your favorite carb-heavy meals you may be trying to avoid these days.

Is Cauliflower Pizza Crust Healthy?

You bet it is (otherwise we would just stick with your regular pizza crust!). It’s full of vitamins, minerals, and fiber. That last one is important as it means you’ll feel full longer. The crust alone works with gluten-free, vegetarian, and keto diets, though the toppings you use will affect whether it complies with your dietary restrictions. The crust can be made vegan if you use a “vegan egg” (1 tbsp of ground flaxseed mixed with 3 tbsp of water). To make it paleo friendly, replace the cheese with nutritional yeast.

Cauliflower Pizza Crust Recipe featured image above

my crust is always soggy. What can I do?

So you’ve tried and tried and yet your pizza crust remains soggy. Well, let’s add an extra step, shall we? After you have riced the cauliflower, spread it out on a baking sheet and roast it in the oven for about 20 minutes, stirring occasionally. Once done, THEN squeeze out any residual moisture; there shouldn’t be much. This step removes the water and leaves you with one crispy crust. Enjoy!

INGREDIENTS

The Crust:

1 lb. cauliflower florets
1/2 cup shredded cheese
1 egg, beaten
1 tsp dried oregano
pinch of salt and pepper

The Topping:

1/4 cup marinara sauce
4 oz. mozzarella cheese, sliced
fresh basil leaves
red pepper flakes

Cauliflower Pizza Crust Recipe ingredients

INSTRUCTIONS

Prep

Preheat your oven to 400°F. Place a baking sheet in the oven to heat.

Pulse

Cut the cauliflower into small florets and place them in a food processor. Pulse until they reach a rice-like consistency.

Heat

Transfer the cauliflower rice to a microwave-safe bowl, cover with plastic wrap and microwave for 4–5 minutes until the cauliflower is tender. Let it cool down.

Dry

Place the cooked cauliflower in a kitchen towel or cheesecloth and squeeze out as much moisture as possible.

Mix

Add the drained cauliflower, shredded cheese, beaten egg, dried oregano, salt, and pepper to a bowl. Mix with your hands.

Press

Line another baking sheet with parchment paper. Put the crust mixture onto the paper. Press the dough down into an even circle, resembling a pizza crust.

Bake

Transfer the parchment paper with the crust to the preheated baking sheet in the oven. Bake for 15–20 minutes, until the crust is golden brown and crispy. Remove the cauliflower crust from the oven and let it cool.

Top

Spread the marinara sauce evenly over the crust, leaving a small border around the edges for the crust. Add the mozzarella cheese and return the pizza to the oven and bake for 10 more minutes, until the cheese is melted.

Garnish

Remove the pizza from the oven and garnish with fresh basil leaves and red pepper flakes.

DEVOUR!

Tips & Tricks to Making a Perfect Cauliflower Pizza Crust

While you can buy pre-riced cauliflower, if you’re on a strict diet, be sure to inspect the ingredients; many contain more than just cauliflower.
Aim for a crust that is 1/4-inch thick.
Don’t overdo it with the cheese topping; remember, the crust already has cheese in it.
I sometimes use a spatula to press down on the cauliflower and get that moisture out of there.

Cauliflower Pizza Crust Recipe featured image below

FAQs

how many calories are in this recipe?

There are about 352 calories in half a pizza (i.e., one serving size). That includes the crust and the toppings, so if you are going to experiment with what you put on the pizza, the amount of calories will fluctuate.

do i need to flip my crust?

Some cauliflower recipes call for a flippin’ halfway through the baking process but I’ve never felt the need. I also reckon, the fewer times you handle the crust, the more likely it will keep its shape and integrity, and not fall apart on you.

what can i use if i don’t have a food processor?

A regular blender will also work. If you don’t have a blender, you can grate the cauliflower like you would cheese. And if none of those is an option, you can always chop away with a humble knife and board!

what sort of cheese should i use for the crust?

You can use any number of cheeses. I use cheddar but grated Parmesan or mozzarella work. You can also use a softer variety, like cream cheese or goat cheese, which gives the crust a nice texture.

Serving Suggestions

As this is a pizza, why not pair it with other stars of Italian cuisine? I keep the low-carb vibe going with my Slow-Cooker Italian Chicken with Zucchini Noodles (Zoodles!). If you’re on a total cauliflower tear then this Cauliflower Caprese Skillet is what you’re after, then complement it with a fine glass of wine or, if it’s a hot day, an Aperol Spritz.

how to prep and store your cauliflower pizza Crust

Your crust can be made beforehand then kept in the fridge for 3–5 days, at which point, you’ll want to take it out and add the toppings and bake. If you want to freeze them, you can. Wrap them tightly in plastic then place them in an airtight container or freezer-safe bag. They should keep for up to 3 months. Let it thaw completely before adding the toppings, though. Any leftovers can go in an airtight container or wrapped in plastic then stored in the fridge for up to 3 days.