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Why You Need My Cauliflower Pizza Crust Recipe
Ingredient Notes
How To Make Cauliflower Crust Pizza
My Recipe Tips
Make Ahead Options
More Healthy Pizza Recipes
Cauliflower Pizza Crust (3 Ingredients) Recipe card
Topping Ideas
Recipe Reviews

Back in college, I loved pizza so much that it was practically its own food group for me. As I got older, low carb pizza became my go-to choices for a healthier meal, but I wanted something lighter. When I started seeing cauliflower pizza crust pop up in stores years ago, I was briefly excited — until I saw the processed ingredients and starches most of them have. So naturally, I made my own easy recipe. Make it with me and see why I think it’s the best!

Why You Need My Cauliflower Pizza Crust Recipe

Neutral, mild flavor – Yes, you can taste the cauliflower, but not a lot. This crust lets your pizza toppings shine. Even my non-low-carb friends like it.
Pick it up with your hands – Not only are the edges crispy, my cauliflower pizza crust is actually sturdy enough to eat with your hands! And yes, I’m kicking myself for not snapping a photo of this part.
Just 3 ingredients – Most recipes and store-bought versions have a long list, but mine is just 3 — although you can add optional seasonings for more flavor.
Shortcut for less effort – I even have an option for you that doesn’t require squeezing the riced cauliflower (yay!). See my recipe tips below.
Healthy, low carb, and gluten free – My recipe is just 3 grams net carbs per serving (can’t say that about most cauliflower crusts!). And it’s veggie-packed, with no flour of any kind, other starch, or artificial ingredients. This is pizza you can feel good about.

Cauliflower crust pizza cut into slices, with one slice creating a melty cheese pull. - 3

Ingredient Notes

Here I explain the best ingredients for my cauliflower pizza crust recipe, what each one does, and substitution options. For measurements, see the recipe card .

Cauliflower – Grab a big head of cauliflower. We’re turning it into cauliflower rice for the crust! You can also use frozen cauliflower rice (6 cups) as a shortcut.
Eggs – Sorry, egg substitutes aren’t sturdy enough for this recipe. If you can’t have eggs, try one of my other pizzas below instead.
Grated Parmesan Cheese – This acts as a binder and keeps the crust sturdy, without any starch. You can use mozzarella, but parm makes a sturdier result.

I normally provide lots of substitution options, but there aren’t many for this 3-ingredient recipe, sorry. Oh, and you’ll also need oil for frying the cauliflower.

Optional seasonings:

If you want more flavor — or just want to cover up the cauliflower flavor — add Italian seasoning (or simply dried oregano) and garlic powder .

Labeled ingredients: head of cauliflower, eggs, parmesan, Italian seasoning, garlic powder, and oil. - 5

How To Make Cauliflower Crust Pizza

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

Rice the cauliflower. I always use a food processor with a grater attachment to get rice-shaped pieces, but technically for this recipe the shape isn’t important. It’s fine to pulse using the S blade as well.
Stir fry the cauli rice. Cook until it’s super soft and dry. This removes extra moisture and keeps the crust from getting soggy or falling apart.

Riced cauliflower in a food processor. - 6

Very soft cooked cauliflower rice in a skillet. - 7

Optional step: squeeze the cauliflower. Use a dish towel to squeeze out as much liquid as you can. It should be very clumpy and even drier than before. You won’t get as much moisture out as you would after steaming because the stir frying process actually helps most of the moisture evaporate. (See my tips below for more details on when it’s ok to skip this step!)
Mix the “dough”. I use this term loosely because it’s not much like a dough, lol. Whisk the eggs in a bowl, then stir in the parmesan and any seasonings you like. Finally, mix in the dried cauliflower.

Riced cauliflower squeezed out in a dish towel. - 8

Spread it out. Rolling doesn’t work well here, so just use your hands to form a 1/4-inch-thick circle on a large piece of parchment paper. I do this on a pizza peel so that I can bake on my pizza stone — which I highly recommend — but a large baking sheet or pizza pan works.
Bake until firm and golden around the edges. Slide the cauliflower pizza crust with the paper onto your pizza stone if you have one, otherwise just bake on your pan. Let it cool for 10 minutes to firm up.

Cauliflower pizza crust spread out on a piece of parchment paper over a pizza peel. - 10

Baked cauliflower crust on the pizza peel. - 11

Top the pizza. Once the crust cools a bit, add your favorite toppings (see my topping ideas below).
Bake again. Slide the pizza onto the pizza stone again, this time without parchment paper, and bake until the cheese on top melts.

Pepperoni pizza toppings added to the crust. - 12

Finished cauliflower crust pizza recipe with toppings. - 13

My Recipe Tips

Cook the cauliflower until it’s super soft. Think mushy, not crisp-tender. This is crucial for the best texture in your crust.
Do you have to squeeze the cauliflower rice? I might have confused you by saying it’s not required in the beginning and then listing it as an optional step. Basically, squeezing is a must to make a whole, extra large pizza (my cauliflower pizza crust recipe makes a huge pizza, at least 13 inches across!), but you can make 2 smaller pizzas and skip the squeezing step . I was so happy to find that this option worked well!
Mix the ingredients well. There’s not a lot of egg, so make sure it’s evenly dispersed.
Don’t you need salt? Nope! The parmesan has enough.
For the crispiest cauliflower crust, I highly recommend a pizza stone . I’m not usually one for single-purpose tools, but this one’s worth it. Just pop it in the oven before preheating so it doesn’t crack. You’ll also need a pizza peel like this to slide the crust onto the stone. (And yes, you can use it for other pizzas, too.)
Letting the crust cool for 5-10 minutes is crucial. This creates a seal, so it doesn’t get soggy when you add the sauce.

Cheesy slices of cauliflower pizza on a white cutting board. - 15

Make Ahead Options

There are a few ways you can meal prep this cauliflower crust in advance:

Store the crust in the fridge: Bake the crust in advance and keep in the fridge wrapped in plastic wrap, for up to 3-4 days. Just top and pop back in the oven when you’re ready.
Freeze the baked crust: Same as above, except in the freezer. It’ll last for up to 3-6 months.
Freeze the entire pizza: To freeze the topped cauliflower pizza, let the crust cool completely before adding the toppings. Top and freeze on a baking sheet until solid, then wrap in plastic and keep frozen for up to 3 months.
How to bake when ready: Whether it’s refrigerated or frozen, just add your toppings (if not already topped) and bake, using a pizza stone if you can. Don’t thaw if your crust or pizza was already frozen, as that’ll just make it absorb more sauce.

I don’t recommend freezing the cauliflower mixture or pressed crust before baking, as it can get more watery as it sits.

More Healthy Pizza Recipes

If you like my cauliflower pizza crust, try my other healthy takes on pizza:

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

1 1/2 lb Cauliflower florets (from ~1 large head of cauliflower) ▢
1 1/2 cups Grated parmesan cheese ▢
3 large Eggs ▢
1/2 tbsp Italian seasoning (optional) ▢
1/2 tsp Garlic powder (optional) ▢
Oil for frying ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

Preheat the oven to 400 degrees F (204 degrees C). Place a piece of parchment paper onto a pizza peel if you plan to use a pizza stone (recommended), or a pizza pan .
Pulse the cauliflower florets in a food processor until they are the consistency of rice. (Use the grate attachment if you have one.)
In a lightly oiled saute pan on the stove, stir fry the cauliflower for about 10 minutes , until the cauliflower is very soft. (This is important! The texture will be off if it’s still crisp, so keep cooking until nice and soft.)
Meanwhile, in a large bowl, whisk the eggs. Stir in the parmesan cheese. If using Italian seasoning and garlic powder, stir those in as well.
When the cauliflower rice is cooked through and soft… Option 1 (more effort – recommended if making one large pizza): Place the cauliflower rice into a kitchen towel and squeeze over the sink. Option 2 (easier – better for making 2 smaller pizzas): Stir the cauliflower rice directly into the egg/cheese mixture. With both options, make sure it’s mixed very well. You may need to press with a spatula.
Spread the “dough” onto the parchment paper with your hands, to about 1/4-inch (6.4 mm) thick. You can make one large pizza or two smaller pizzas, depending on which option you chose in the previous step.
If using a pizza stone (my recommendation for best results), use the pizza peel to transfer the parchment paper onto the stone in the oven. Otherwise, just place the pan into the oven. Bake for about 15 minutes , until the top is dry and firm, and the edges are a little golden.
Let the cauliflower pizza crust cool for at least 5-10 minutes at room temperature to firm up more. Add the toppings you want, then return to the oven for about 5-10 minutes , until cheese on top melts.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 slice of an extra-large pizza, 2 slices of 2 smaller pizzas, or 1/8 of the entire recipe

Tips: See my recipe tips in the post above to help you get a sturdy, crispy crust — that isn’t soggy or falling apart — and how to get more browning on top.
Store leftovers: You can keep extra slices in the fridge for up to 3-5 days. They’ll definitely get softer. I recommend air frying to reheat for the best texture. If you use the microwave, you’ll have to eat the pizza with a fork.
Meal prep: I have several make ahead options using your fridge or freezer in the post above, as well as instructions to bake when making in advance.
Note on nutrition info: Toppings are not included, as their nutrition facts will vary widely depending on what you use.

📖 Want more recipes like this? Find this one and many more in my Keto Freezer Meal System and Keto Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

Cauliflower Pizza Crust Recipe

Topping Ideas

Like any pizza, you can use any toppings you want on this cauliflower crust pizza! Here are some combos I love:

Meat Lover’s – Slather on your favorite pizza sauce (I use my sugar-free pizza sauce ), sprinkle shredded mozzarella, and pile on pepperoni, crumbled sausage or ground beef, and Canadian bacon. It’s a carnivore’s dream.
Veggie Lover’s – Pizza sauce, shredded mozzarella, sliced tomatoes, onions, bell pepper, mushrooms, and black olives. A garden-fresh meal!
Margherita – Top your cauliflower pizza crust simply with pizza sauce, slices of fresh mozzarella, and sliced tomatoes. Top with fresh basil after baking.
Taco Pizza – Salsa , taco meat (or try Mexican chorizo ), and Mexican cheese blend, and bake. After removing from the oven, top with shredded lettuce, diced tomato, jalapenos, and sour cream.
BBQ Chicken – Barbecue sauce (I use sugar-free bbq sauce but any kind works), shredded chicken , diced red onions, and cheddar cheese. This combo is also amazing with fresh cilantro and a ranch dressing drizzle!
Hawaiian – Pizza sauce, shredded mozzarella, Canadian bacon, and diced pineapple. This one is controversial, but it’s one of my faves!
Pesto – Pesto sauce , fresh mozzarella, and sliced tomatoes. Sometimes I add sun-dried tomatoes , too. Finish with fresh basil.
White Pizza – Homemade Alfredo sauce , spinach, cooked chicken , onions, and cheese.

Cauliflower pizza crust recipe pin. - 16

Free Printable: Low Carb & Keto Food List

Want The Keto Cheat Sheet Printable PDF System?
The Basic Keto Meal Formula
Understanding Macros
Keto Food Swaps
Keto Food List
Electrolyte Basics
Keto Diet Types
Want The Keto Cheat Sheet Printable PDF System?
Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Keto Cheat Sheet System - printable pdf's and ebooks - 17

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
Keto flu guide – Understand what it is and exactly how to avoid it.
Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Pick A Protein	Pick A Veggie	Add Fat
Beef Chicken Pork Eggs Lamb Turkey Fish Shellfish Protein powder Venison	Cauliflower Broccoli Zucchini Leafy Greens Cucumbers Brussels Sprouts Cabbage Asparagus Radishes Bell Peppers Jicama Celery	Butter Avocado Oil Cheese Bacon Avocado Lard Ghee Mayo Nuts MCT Oil

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Instead Of This…	Eat This
Pancakes	Almond flour pancakes or coconut flour pancakes
Oatmeal	Keto oatmeal with hemp seeds
Cinnamon rolls	Fathead cinnamon rolls
Cereal	Keto nut granola
Muffins	Almond flour muffins or coconut flour muffins
Donuts	Almond flour donuts
Scones	Almond flour scones
High-sugar smoothies	Smoothie with berries or avocado
Hash browns	Cauliflower hash browns
Breakfast casserole	Breakfast casserole with no potatoes
Egg whites	Whole eggs
Turkey bacon	Bacon
Waffles	Chaffles

Keto Swaps For Bread

Instead Of This…	Eat This
Bagels	Fathead bagels
English muffin	Almond flour English muffin
White bread	Keto white bread
Multigrain bread	Coconut flour bread with seeds
Tortillas for wraps	Coconut flour tortillas
Corn taco shells	Cheddar cheese taco shells
Burger buns	Oopsie rolls , portobello mushroom caps
Breadsticks	Cauliflower breadsticks
Biscuits	Almond flour biscuits
Cornbread	Almond flour cornbread
Croutons	Parmesan crisps
Rice	Cauliflower rice , konjac rice

Keto Swaps For Meals & Side Dishes

Instead Of This…	Eat This
Breaded wings	Crispy air fryer wings (unbreaded)
Low-fat meat & poultry	High-fat cuts, or cook low-fat cuts with fat
Mashed potatoes	Mashed cauliflower
Roasted potatoes	Roasted or fried radishes
Tacos	Taco salad
Pizza	Fathead crust , chicken crust , or cauliflower crust pizza
Lasagna	Eggplant lasagna
Potato salad	Cauliflower “potato” salad
French fries	Jicama , rutabaga , or zucchini fries
Tater tots	Cauliflower tots
Wraps	Lettuce wraps , almond flour tortillas
Sushi	Naruto-style or homemade rice-free sushi
Breaded chicken or fish	Breaded cuts with almond flour or pork rinds
Spaghetti	Zoodles , spaghetti squash , shirataki noodles, kelp noodles

Keto Swaps For Snacks & Sauces

Instead Of This…	Eat This
Nachos	Cheese crisps
High-sugar fruit	Berries & other keto fruits
Crackers	Almond flour crackers
Hummus	Cauliflower hummus
Soft pretzels	Fathead pretzels
Popcorn	Puffed cheese
Granola bars	Grain-free granola bars
Jam	Sugar-free berry chia jam
Sweet fruity yogurt	Full-fat plain Greek yogurt with berries
Sweet salad dressing	Ranch , blue cheese , or plain vinaigrette
Ketchup	Mustard and/or sugar-free ketchup
BBQ sauce	Sugar-free BBQ sauce
Sweetened peanut butter	Natural, sugar-free nut butters
Light mayo	Avocado oil mayo
Maple syrup	Sugar-free, maple flavored syrup
Potato chips	Zucchini chips , pepperoni chips , pork rinds

Keto food swaps - snacks and sauces - 21

Keto Swaps For Cooking & Baking

Instead Of This…	Eat This
Sugar	Monk fruit or allulose
Powdered sugar	Powdered monk fruit or allulose
White flour	Almond or Coconut flour (use in tested recipes)
Making baked goods soft/chewy	Xanthan gum, flax seed meal, psyllium husk powder
Breadcrumbs	Pork rinds or almond flour
Margarine	Butter, coconut oil, or ghee
Vegetable oil	Olive or avocado oil
Bananas	Banana extract
Chocolate chips	Sugar-free chocolate chips
Cornstarch or flour roux	Xanthan gum or gelatin powder (used at the end)
Simple syrup	Dissolve monk fruit allulose blend in water over heat

Keto food swaps - baking and cooking - 22

Keto Swaps For Drinks

Instead Of This…	Eat This
Lemonade	Water with lemon
Soda	Flavored sparkling water
Milk	Almond milk, coconut milk, heavy cream
Latte	Butter coffee
Coffee creamer	Heavy cream
Sweet wine	Dry wine
Beer	Ultra light beer
Mixed drinks	Hard liquor with soda + lemon

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Keto foods to eat and avoid summary - 24

Foods To Eat On Keto

Leafy greens – Such as spinach, chard, and lettuce.
Above-ground veggies – Such as peppers, zucchini, and cauliflower.
Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
Natural meats – Such as beef, lamb, and pork.
Berries – Such as raspberries, blackberries, and strawberries.
Avocados
Unsweetened nut milks – Such as almond milk and coconut milk.
Almond flour and coconut flour
Eggs
Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

White flour & sugar
Rice & grains – Such as barley, wheat, and corn.
Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
Cereal
Processed food – Such as granola bars, candy
Most fruit – Such as apples, bananas, and grapes
Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
Starchy veggies – Such as peas, carrots, and beets.
Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Keto Cheat Sheet System - printable pdf's and ebooks - 25

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Sodium	Magnesium	Potassium
Bone broth Boullion cubes Bacon Salted nuts Pickles	Seaweed Seeds Nuts Avocado Leafy greens	Potassium chloride Avocado Bone broth Spinach Broccoli Mushrooms Beef Pork

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!