Cauliflower Pizza Crust, Crispy Keto Recipe

The secret to a great paleo and keto cauliflower pizza crust? Bake until the crust becomes very browned and crisp, with very dark edges. That’s how you’ll get the best flavor and texture.

Cauliflower Pizza Crust

I first published this recipe for cauliflower pizza crust on May 28, 2013. Almost exactly six years later, I still make it regularly for my family. This blog has gained many new readers over that time, so I’m republishing this recipe today for those who haven’t seen it yet.

Cauliflower pizza crust sounds quite suspicious, I know. I was a big skeptic – until I made it.

It’s no secret that cauliflower is the darling of the keto and paleo worlds. It is healthy, tasty, and extremely versatile.

A few examples: cauliflower rice is a wonderful alternative to white rice. Cauliflower makes a delicious mock potato salad. And mashed cauliflower is truly phenomenal – I don’t miss mashed potatoes ever since I started making mashed cauliflower.

How do you make cauliflower pizza crust?

It’s actually very easy. You mix shredded cauliflower with egg and spices, flatten on a parchment lined pizza pan, then bake until golden-brown.

Once you have your crust, you can top it with your favorite toppings. Return to the oven, and bake (or broil) until the edges are crispy and well-browned.

While making pizza crust out of cauliflower may sound like a stretch, it actually works. The shredded cauliflower combines with the eggs and seasonings to bake into a very tasty, crispy keto pizza crust that gives you the pizza experience without the gluten and carbs.

Should I add cheese?

I know that some recipes instruct you to add Parmesan to the cauliflower pizza crust, and I’m sure it’s delicious, but I don’t think it’s necessary. The crust is excellent without cheese, and without the Parmesan, it’s also paleo.

Ew. Does cauliflower pizza really taste good?

Yes! Unless you really hate cauliflower, it does taste good. In fact, the cauliflower flavor is hardly noticeable once you bake the crust and add the toppings. I think it is only noticeable if you really, REALLY dislike cauliflower.

Now, does it taste as good as a doughy pizza crust? Of course not. Kind of like garlic parmesan spaghetti squash is wonderful, but not as wonderful as real pasta. Or how paleo chocolate donuts are amazing, but not as amazing as junky real donuts. But if your health is a priority, and a high carb doughy crust is out of the question, then cauliflower pizza crust is a truly tasty alternative.

If you’re still feeling suspicious, another wonderful low carb and gluten free pizza crust is this coconut flour pizza crust. It’s very tasty, and it IS closer to the real thing than cauliflower pizza crust. And if you want a truly easy and quick pizza experience, try this delicious keto skillet pizza, that features a crispy cheese crust.

Isn’t pepperoni unhealthy?

Processed meats have been linked to disease. And while the actual risk is very small, and the research inconclusive, I don’t think we should ignore that research completely, even though some say we should.

My own personal choice is to consume processed meats in moderation. You are very welcome to use whatever toppings you feel comfortable with. The recipe and the nutritional information do not contain pepperoni. So you can simply add your own toppings.

How do I make sure the crust comes out crispy and not soggy?

I have three tips for making sure the crust comes out crispy and not soggy:

1. Pat the crust very thin

My best tip for making good keto cauliflower pizza crust is to pat the crust very thin. Then bake until it’s very browned and crispy, with very dark edges. That’s how you’ll get the best flavor and texture.

2. Don’t add too many toppings

A cauliflower crust is not as sturdy as wheat flour crust. Adding too many toppings could cause it to become soggy and floppy. So add toppings sparingly.

3. Bake until well-browned

Don’t be afraid to bake the crust until the edges seem almost burned, especially in the last step of heating up the toppings. That’s exactly how you ensure a tasty, crispy crust.

Can’t you just buy cauliflower pizza crust? Why make it?

It’s true that you can now buy pre-made cauliflower pizza crust, an option that wasn’t available in 2013 (as far as I know). Just like you can now buy riced cauliflower for making cauliflower rice.

So buying pre-made crust is certainly an option. I do find that the frozen pre-made crusts are a bit more soggy than the homemade one (when prepared properly). So I still make this homemade crust regularly.

Is cauliflower pizza low carb? Is it gluten free? Paleo?

Yes to all of the above! As you can see in the nutrition info below, even with pizza sauce, a generous serving of this cauliflower pizza has 9g net carbs (14g carbs and 5g fiber). It SHOULD be gluten-free unless you add an ingredient that has gluten for some reason.

And if you don’t add Parmesan to the crust, you can make it a paleo pizza by avoiding the cheese topping and just topping this cauliflower pizza with pizza sauce and your favorite paleo pizza toppings.

One of the best things about this cauliflower pizza crust: it’s low in calories, so when we’re hungry, I make two of these pizzas just for my husband and myself, and we each get to eat an entire pizza!

Can you freeze cauliflower pizza crust?

Yes, you can. Cool it off completely on the pan and don’t add any toppings. Carefully place it on a piece of cling wrap, top with another piece of cling wrap and gently seal. Place it flat on a freezer shelf.

Once frozen, you can keep it in the freezer for up to 3 months, and you can reheat it from its frozen state.  Bake at 375F for 10 minutes, then add your toppings and place under the broiler.

Cauliflower Pizza Crust

The secret to a great keto cauliflower pizza crust? Bake until the crust becomes very browned and crisp, with very dark edges.

Prep Time15 mins

Cook Time40 mins

Total Time55 mins

Course: Main Course

Cuisine: American

Keyword: pizza

Servings: 2 servings

Calories: 312kcal

INGREDIENTS

  • Olive oil spray
  • 1 small head cauliflower, trimmed and cut into florets (14 oz, 400 grams without refuse)
  • 2 large eggs, lightly beaten
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon black pepper

Toppings:

  • 1/2 cup pizza sauce, no added sugar (I like Rao’s)
  • 3/4 cup shredded part-skim mozzarella (3 oz)
  • 2 tablespoons grated Parmesan cheese
  • Any other pizza toppings you like (but don’t overdo it)

INSTRUCTIONS

  • Preheat oven to 400 degrees F. Line a baking sheet with parchment paper (this is important – I tried without parchment and the cauliflower crust got soggy instead of crispy) and lightly spray it with olive oil spray. You can also use a 13-inch pizza pan, and cut a parchment circle to cover the bottom of the pan.

  • Place the cauliflower in food processor and rice it – pulse until its texture resembles rice. Work in batches if needed.

  • In a medium bowl, mix the riced cauliflower, eggs, oregano, garlic powder and pepper.

  • Transfer the mixture to the center of the prepared baking sheet and use a spatula to press it into a thin 13-inch circle. Try to even it out so that it’s all the same thickness, and don’t allow the edges to be too thin, or they’ll burn (but even if they do get too dark, they’re still delicious).

  • Bake the cauliflower crust until golden-brown and very set (so that edges can be gently lifted up from the baking sheet without the circle falling apart), about 40 minutes.

  • Remove the baking sheet from the oven. Switch oven to broil, set on high. With a spatula, spread the tomato sauce on top of the cauliflower pizza crust. Sprinkle the cheeses on top. You can obviously add more toppings at this point, but not too many if you don’t want a soggy crust. 

  • Return the pizza to the oven and broil until the cheese is bubbly and browned in spots, 1-2 minutes. Remove from oven, cut into eight triangles using a pizza cutter, and serve.

NOTES

Since I don’t know what toppings you will use, nutrition info does not include any toppings except for pizza sauce, mozzarella and Parmesan.

NUTRITION INFO Nutrition info is calculated using the SparkPeople.com recipe calculator. Carb count excludes sugar alcohols. These numbers are approximate. Please feel free to make your own calculations.

Nutrition Facts

Cauliflower Pizza Crust

Amount Per Serving (0.5 pizza)

Calories 312 Calories from Fat 171

% Daily Value*

Total Fat 19g 29%

Saturated Fat 7g 35%

Sodium 592mg 25%

Total Carbohydrates 14g 5%

Dietary Fiber 5g 20%

Sugars 2g

Protein 23g 46%

* Percent Daily Values are based on a 2000 calorie diet.

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Coconut Flour Pizza Crust
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