Cauliflower Pizza Crust

Craving a healthier pizza night without sacrificing flavor? Let me show you how to make a cauliflower pizza crust so good, you’ll forget it’s made from vegetables. As the Navy Recipes Owner, I’ve simplified the process with two time-saving shortcuts that’ll get dinner on the table fast, no soggy crusts or food processors required.

If you’re into hearty, comforting dishes, pair it with my Biscuits and Gravy for a deliciously balanced meal.

What Is Cauliflower Crust?

Cauliflower crust is a nutritious, low-carb alternative to traditional pizza dough. It’s made using riced cauliflower, eggs, cheese, and herbs, pressed into a crust and baked until crispy. Perfect for gluten-free, keto, or low-calorie diets.

Why Traditional Cauliflower Pizza Can Be a Hassle

When cauliflower pizza first hit the scene, it was a project. You had to chop a fresh cauliflower head, pulse it into a rice-like texture, cook it, and then squeeze out every last drop of moisture. It worked, but who has time for all that on a weeknight?

Let’s skip the mess.

Two Time-Saving Shortcuts

1. Use Store-Bought Riced Cauliflower

• Found in the produce or freezer aisle
• Saves you from cutting, pulsing, and cleaning a food processor

2. Use Frozen Cauliflower

• Skip the cooking step entirely
• Thaw overnight and squeeze, done.

Using frozen riced cauliflower is the fastest way to make cauliflower pizza crust recipe, no cooking, no blending, just prep and bake.

Cauliflower pizza crust carbs: One slice contains about 2–6g of net carbs, depending on cheese and toppings.

Ingredients You’ll Need

• 1 lb fresh or frozen cauliflower florets (or pre-riced cauliflower)
• 1 large egg
• 1/3 cup soft goat cheese or grated Parmesan
• 1 tsp dried oregano
• 1/4 tsp salt

Optional tools:

• Parchment paper
• Cheesecloth or thin dish towel

Want to go dairy-free or egg-free? You can make a vegan cauliflower pizza crust with substitutes like flaxseed and almond flour, more on that below.

Step-by-Step Instructions

1. Preheat the oven to 400°F (200°C)

2. Rice the Cauliflower

• Skip this if using pre-riced cauliflower
• If starting with florets: process in a food processor until it looks like rice

3. Cook or Thaw

• Fresh cauliflower: bake riced cauliflower for 15 minutes
• Frozen cauliflower: thaw overnight, no baking needed

4. Squeeze the Moisture

• Use a cheesecloth to squeeze out as much water as possible
• Don’t skip, cauliflower holds a ton of moisture, and this step makes or breaks your crust

5. Mix the Dough

• In a bowl: combine cauliflower, egg, cheese, oregano, and salt
• Stir until smooth

6. Shape the Crust

• Line a baking sheet with parchment paper
• Press mixture into a circle about 1/4 inch thick
• Wet your hands if it sticks

7. Bake + Flip

• Bake for 30 mins until golden
• Flip using parchment paper and bake 10 more mins (optional but crispier)

8. Add Toppings

• Go light on sauce
• Add favorite toppings
• Bake for 10 more minutes until cheese bubbles

Goat Cheese vs Parmesan Crusts

You can’t really taste the goat cheese, but it gives a slightly softer texture. Parmesan makes it crispier. I like to bake both side-by-side to compare. Either way, your cauliflower crust pizza will be sturdy and sliceable.

Is Cauliflower Pizza Healthy?

Absolutely, Compared to flour-based dough:

• Fewer calories
• Lower carbs
• Higher in fiber
• Naturally gluten-free

It’s a great choice for anyone watching carbs or looking to sneak more veggies into their meals.

Is cauliflower pizza healthy? Yes, it’s a lower-carb, nutrient-rich alternative to traditional pizza dough made with refined flour.

Is Cauliflower Pizza Gluten Free?

Yes, when made from scratch. Some store-bought versions may include wheat flour, so always check labels.

Is cauliflower pizza gluten free? Homemade cauliflower crust pizza is naturally gluten-free, using only veggies, cheese, and egg.

Freezing and Meal Prep Tips

• Make two crusts at once
• Bake both, let cool, and freeze one
• Slice before storing for easy reheating
• Reheat frozen at 400°F for 10–15 minutes

You can even add toppings to a frozen crust before baking.

Flavor Variations

• Add garlic powder or basil to crust
• Try cheddar, mozzarella, or vegan cheese
• Use flax egg and almond flour for vegan version
• Top with pesto, BBQ chicken, or roasted veggies

Let your cauliflower pizza get creative.

FAQs

Q: Can I make cauliflower pizza crust without cheese?
Yes, use dairy-free cheese or binding agents like almond flour or nutritional yeast.

Q: Why is my crust soggy?
Too much moisture. Make sure to squeeze the cauliflower well.

Q: Can I make the crust ahead?
Yes. Store the dough or baked crust in the fridge for up to 24 hours.

Q: Is this crust keto-friendly?
Definitely, it’s low in carbs and perfect for keto toppings.

Q: What does it taste like?
It has a mild flavor and takes on the taste of your toppings.

Making a cauliflower pizza crust at home is easier than you think, especially with the frozen shortcut. It’s crispy, satisfying, and endlessly customizable.

Finished enjoying your healthy pizza? Dive into something creamy and comforting with our Chicken Alfredo. It’s a rich, indulgent treat you won’t want to miss.

Try it for your next pizza night and tag @NavyRecipes on Instagram or Pinterest to show me your slice.

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