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Cauliflower Pizza Crust Recipe

Cauliflower Pizza Crust is a fantastic option for anyone looking for a gluten free, lower carb, light and flavor packed pizza crust. Making a cauliflower crust is very easy and you can seasoning it to elevate and enhance your choice of toppings for an extra satisfying pizza pie.

Cauliflower has become a staple replacement for breads, rice, pasta and more. It’s a very versatile vegetable with a great texture for baking, as well as a mild flavor profile that compliments a variety of dishes.

In this post we are showing you our favorite way to create a Cauliflower Crust Pizza. We encourage you to not only use this as a way to learn the crust recipe, but to use it as inspiration for your own pizza creations and topping selections.

Cauliflower Pizza Crust 2
Pizza with a cauliflower crust. Easy gluten-free pizza crust!

Are Cauliflower Pizza Crusts healthy?

The word healthy is always a tricky one to nail down because it depends not only what you’re looking for in your food, but also what do you define as healthy. This changes from person to person depending on their dietary needs and goals, and their idea of healthy. Cauliflower pizza crusts are lower in carbohydrates and higher in protein and fiber than most traditional bread based crusts. However, they do tend to have a higher fat content given how they are prepared.

Overall, the health factor for you pizza will be largely affected by your choice of toppings and portions. tomato based sauces can be high in sugar, the amount of cheese can increase the overall fat count, and even which choice of meats you use. To make a healthier pizza its best to look overall at your pizza and build it to fit your nutrition goals.

Cauliflower Pizza Crust
Wonderful homemade Pizza with cauliflower crust, homemade sauce and delicious garden veggies!

Does Cauliflower Pizza Crust have carbs?

Cauliflower is a vegetable that ranks pretty well on the carbohydrate levels and many people love it as a replacement for breads, pastas, rice and more; cauliflower is not carb free however. The carb content will of course depend on the size of crust you are making, the recipe that you use, as well as the portion sizes of slices you are enjoying.

For our recipe that makes 8 servings, the total carb count comes out to roughly 2 grams of carbs per serving. This number will also change depending on your choice of toppings and the sauce you use, so take care to consider everything when building your pizza pie.

Is Cauliflower Pizza good for diabetics and weight loss?

Cauliflower pizza is lower in carbs, lower in sugar, and gluten free making it a great choice for diabetics as it won’t spike insulin levels like a traditional bread crust. You do need to be cautious in your choice of sauce and toppings as these can contain a lot of sugar and carbs depending what you use. If you are looking for a sugar free sauce try our Homemade Pizza Sauce Recipe. It is full of flavor and does not use any sugar at all.

Cauliflower Pizza can be an occasional meal for those seeking to lose weight, but the same basic principle applies as above. Portion size, as well as sauce and topping selection all play an important role in keeping your pizza on the healthier side.

Pizza with a Cauliflower Crust:

The crust is 51 calories per serving. The crust is gluten-free, low carb, low sodium and low sugar…. the toppings and pizza sauce can be whatever you like. Please adjust them to suit your dietary needs and remember the toppings will greatly affect the nutrition of your pizza!

This is only a serving suggestion for toppings and pizza sauce.

  • One recipe of the cauliflower pizza crust (see printable recipe below)
  • 1 Cup of Homemade pizza sauce (I used this one)
  • 1 Cup of sliced and diced  fresh pineapple
  • 1/2  onion diced
  • 1 can olives chopped
  • 1 sweet or hot red pepper cut into long strips
  • 1 lb of shredded  mozzarella cheese
  • 1 to 2 cups chopped, fully cooked  ham.

  • Make your pizza sauce and let it simmer on the stove on lowest setting,  stirring occasionally
  • Make the cauliflower crust (recipe below)
  • While the crust is baking prepare your toppings
  • When the crust is baked remove from oven and spread the pizza sauce over it.
  • sprinkle the onion and ham over the pizza sauce
  • spread the mozzarella cheese liberally over the ham and onion(to taste)
  • spread the olives and  pineapple over the cheese
  • Top with the pepper strips
  • Broil on low setting until the cheese melts and begins to brown slightly.
  • Remove from oven and serve
Cauliflower Pizza Crust
This cauliflower and cheese pizza crust is divine!
Cauliflower Pizza Crust 1
Homemade Pizza with a cauliflower crust, homemade sauce and garden fresh toppings. YUM!

Your Printable Recipe Card:

Pizza With A Cauliflower Crust
Yield: 8 servings

Pizza with a Cauliflower Crust

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes

Pizza with a cauliflower crust.  This is an amazing recipe! A pizza crust made of cauliflower? You bet.  Lovely Italian taste and aroma.  Very delicious!


  • 1 Cup cooked, riced cauliflower
  • 2 egg whites
  • 1 Cup mozzarella cheese
  • 1 tsp. oregano
  • 1 tsp. minced garlic
  • 1/4 Cup parmesan cheese


  1. Chop cauliflower into small bite size pieces. Load them into your food processor and process until the cauliflower is rice sized
  2. Place the riced cauliflower into in a microwave safe dish and microwave 7-8 minutes until tender
  3. Preheat your oven to 450 degrees F
  4. Oil a pizza pan, pizza stone or cookie sheet. Cut a sheet of liberally oiled parchment paper to fit
  5. In a medium bowl, combine the cauliflower, egg whites, mozzarella, oregano and garlic
  6. Press evenly and firmly onto the oiled parchment
  7. Sprinkle the crust with parmesan cheese
  8. Bake at 450 degrees for 12 minutes. Watch to make sure it doesn't burn, but it should slightly brown
  9. Remove the crust from the oven. Add your sauce, then cheese, and finally your toppings
  10. Place under a broiler on low for several minutes, just until the cheese is melted. Watch it carefully or it will burn. If you have only a Hi setting on your broiler; keep the door open to give the pizza more time to bake the top without burning

Nutrition Information



Serving Size


Amount Per Serving Calories 64Total Fat 4gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 1gCholesterol 14mgSodium 162mgCarbohydrates 2gFiber 0gSugar 0gProtein 5g

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How To Make The Best Cauliflower Pizza Crust-Pin Image
Cauliflower Pizza Crust is a fantastic option for anyone looking for a gluten free, lower carb, light and flavor packed pizza crust.

Recipe source:


Sunday 8th of May 2016

If you rice your cauliflour and then cook in boiling water or microwave which ever you prefer then squeeze out the water from the cauliflour in a dish towel or cloth the cauliflour will make a nice dry crust. When you bake it and then place on toppings and bake till cheese it melted you can pick up the pizza and the cauliflour takes on a bread like consistency. No fork necessary.


Sunday 8th of May 2016

Peterann, Thank you so much for stopping by with this great tip! I will make it this way next time. I love eating my pizza as a finger food. Thanks again!

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Cydnee Knoth

Monday 19th of January 2015

I am loving this recipe for your Homemade Pizza with Cauliflower Crust. This pizza looks delicious and healthy! Thank you very much for joining in the celebration of #purebloglove, we enjoy having you each week. I hope to see you on Thursday at 8PM, EST through Sunday night. ~Cydnee

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