A co-worker of mine is currently on a special diet and has been experimenting with several low-carb dishes. One day a few weeks ago, she dropped by my office to tell me about a recipe she’d found – pizza crust made of cauliflower! Yes, it sounded a little strange, but I was definitely intrigued. Since she’s a culinary school graduate and enjoys food as much I do,  I trust her judgement and wanted to try it.

She offered to bring a piece to the office the next day for me to sample and even day-old and reheated, it was really good!

My husband is a pizza fanatic, so this new discovery was particularly exciting. Since I try to limit the processed stuff we eat, cutting out simple carbs from our meals when possible, I don’t like to make or order pizza very often. I personally love the sauce, cheese and all the toppings that come on pizzas, but I don’t like the way I feel after eating all the dough that serves as the delivery vehicle, so this twist on the crust has made us both very happy.

With a hefty dose of veggies, I feel good about eating it myself and feeding it to him, which means he can get his pizza fix a lot more often now.  We pile it high with a variety of toppings- mushrooms, spinach, red peppers, green peppers, onions, green and black olives, sometimes with meat, and sometimes without.

I’m not going to lie and say it’s just like eating a flour pizza crust because it’s not. But surprisingly, it’s not like eating cauliflower either. I’m not even sure that you’d be able to guess what it was made of if someone hadn’t already told you. The one problem I find is that while it’s not impossible to pick up a piece and eat with your hands, it’s much easier to use a fork. We feel that’s a small price to pay though in order to feel better about what we’re eating.

I’m interested to see what some of you think, so please, if you give it a go, come back and leave a comment!


Cauliflower Crust Pizza

Serves 2; Adapted from Your Lighter Side.


1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)

pizza sauce, shredded cheese and your choice of toppings*


To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes (some microwaves are more powerful than others, so you may need to reduce this cooking time). There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.

One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).


*Note that toppings need to be precooked since you are only broiling for a few minutes.


Note for those that don’ t have a microwave:

You can steam the florets on the stove before ricing them. The texture/consistency won’t be the same (It will be more like a puree) but it still works fine once you mix all the ingredients together! I know because I’ve tried it that way too!

969 Responses to “Cauliflower Crust Pizza”

  1. 1

    Kaylee Norton — March 10, 2012 @ 2:55 pm

    I don’t know what I did wrong, but what a disaster! TASTED fine, but it didn’t “harden”, so it was a floppy mess- but it completely stuck to the cooking surface! I was so excited when I saw this recipe and was so disappointed after making it! I followed it to a T, so I don’t know what the problem was! Do you have any tips on what NOT to do?

    • Beth replied: — March 27th, 2012 @ 5:23 pm

      Hi Kaylee,
      Maybe you just had too much liquid in your cauliflower. You did use fresh, correct? Not frozen? Frozen has too much water, so that would result in a soggy mess.

      Perhaps try using paper towels to blot as much liquid from the riced cauliflower as possible after you microwave it. The drier it is, the better.

  2. 2

    Ellen — March 10, 2012 @ 6:58 pm

    A friend of mine made this and said that after microwaving the cauliflower for EIGHT minutes, it caused a roomful of smoke! He then microwaved another batch at 3 1/2 minutes which was perfect!! I can hardly wait to try it.

  3. 3

    Iris — March 11, 2012 @ 2:37 pm

    I saw your recipe via Pinterest and it’s AMAZING! It tasted great and overall, it was very light. I topped it with smoked salmon and bell pepper. Thanks for sharing!

  4. 4

    Carol — March 11, 2012 @ 7:07 pm

    This is my new “go-to” recipe. I made the hawaiian version and it was amazing! I only cooked the riced cauliflower in the microwave for 3 1/2 minutes … the first batch I made I cooked for the 8 minutes indicated in the recipe and the caulflower burnt to a crisp! Fortunately I had more cauliflower on hand and made a second batch, and microwaved for just 3 1/2 minutes and it turned out perfectly. So glad I got my hands on this recipe! ;-)

    • Beth replied: — March 27th, 2012 @ 5:21 pm

      Hi Carol, just curious- when you cooked the riced cauliflower in the microwave for 8 minutes, did you use the full 3 cups of riced cauliflower, or only the 1 cup that you needed to make 1 crust?

      I’m afraid that some people are only cooking 1 cup for 8 mins, and that’s where they’re running into problems. The recipe actually calls for cooking all of the riced cauliflower gleaned from the head, which usually ends up as 3 cups when it is all said and done.

      Just curious so I know how to advise people in the future! Thanks~

  5. 5

    Recapping the {whirlwind} weekend! – Local {ATL}ast — March 11, 2012 @ 8:22 pm

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  6. 6

    Matt — March 12, 2012 @ 2:54 pm

    Saw this today and had to try it for lunch! It is great! Mine held together just fine – the key is using a pizza stone!

    I preheated the stone in the oven to 600 F (let it heat for about 20-25 minutes while I was fiddling with the cauliflower, etc.

    Once I had the pizza crust “dough” mixed, I put it on parchment paper and patted it out. I then slid the parchment onto the hot stone with a pizza peel. I let it bake for about 3 minutes (will try 4 next time), then pulled it out with the peel again (leave the stone in the oven). I added my toppings (roma tomatoes and basil for a margarita pizza). I put it back on the stone (using the peel) and let it go another 4-5 minutes.

    I then pulled the stone out with the pizza still on it (use caution!!!!) and let it sit and continue to bake the crust only for another few minutes. Voila!

    Now… next I am going to experiment with less cheese/fat free cheese – trying to get the calorie count down, and more time on the stone for even crispier crust.


    • Beth replied: — March 27th, 2012 @ 5:17 pm

      Hi Matt,
      Thank you so much for taking the time to come back and leave notes regarding your experience! I’m sure it will be a big help to some readers!

  7. 7

    Cauliflower Pizza Crust for the Whole Family – Gluten Free and Fabulous! - Clever Housewife — March 12, 2012 @ 9:18 pm

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  8. 8

    meghansde — March 13, 2012 @ 12:12 pm

    really really really liked this. I made it for dinner for my family and had an unexpected guest (11 year old friend of my son). I offered it to them but was fearful that the guest would not like it. They both asked for seconds!!! Hubby liked it too! Definitely a repeater. Thanks so much for posting this!!!!

  9. 9

    Lyndie — March 13, 2012 @ 3:15 pm

    Hi All,

    Does anyone think it would be possible to make a vegan version of this substituting soy or daiya cheese for the mozzarella? Just wondering if anyone has attempted this. I would love to try it, but don’t eat cheese. Thanks!

    • Beth replied: — March 27th, 2012 @ 5:16 pm

      Hi Lyndie, someone said they used rice cheese to avoid dairy and it worked well for them!

  10. 10

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  11. 11

    kirsten — March 15, 2012 @ 5:06 pm

    I just finished making this and cant wait to try it! Just waiting for it to cool so I dont burn my tongue off!

  12. 12

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  13. 13

    suesnutritionbuzz — March 17, 2012 @ 12:08 am

    Hi, Am an Rd setting up a GF recipe page for clients & wanted to link up your GF pizza. Using Linkz tools , so the image will link directly to your page. It will prob be up by tomorrow. If you have a problem with me linking up, plz let me know. THK ! Love the crust

  14. 14

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  15. 15

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  17. 17

    Nancy/SpicieFoodie — March 19, 2012 @ 3:27 pm

    First time here, your site is lovely. I cam over from Dish by Trish to see the great recipe. Not only does it sound good but also looks incredible. Thanks for sharing!

  18. 18

    Karen — March 21, 2012 @ 3:17 am

    I made this pizza after receiving a recommendation and link from a friend. I used rice cheese (avoiding dairy) and put veggies with bacon flavored tempeh on top. Delicious! My husband ate several slices. Will make it again. Thanks for sharing this recipe.

    • Beth replied: — March 27th, 2012 @ 5:16 pm

      Glad to know the rice cheese worked, as many people have asked for an alternative to dairy cheese. Thanks for the tip!

  19. 19

    Nikki — March 21, 2012 @ 11:40 pm

    I just made this tonight, and it was delicious! My only issue was that, while the outside crust was nicely crisp (it got a little too black to be honest, but didn`t taste burnt), the middle section was still a bit soggy. Not sure if it was because I used Daiya in place of regular cheese in the crust and broiled on top?

  20. 20

    Crissy Hall — March 22, 2012 @ 6:04 pm

    I tried this recipe and followed it exactly. It was not done, it took longer to cook. It was very oily and salt, Im guessing because of the cheese. I tried to add more cauliflower to the leftover mix but it didnt turn out the best. I will still try to adjust the recipe. Thank you for the healthy recipe though!

    • Beth replied: — March 27th, 2012 @ 5:15 pm

      Hi Crissy, sorry that you had problems. Perhaps the sodium content of the cheese you used was just really high? I’ve never experienced it being too oily or salty before, so I’m not sure…

  21. 21

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  22. 22

    Shawna Rollins — March 23, 2012 @ 3:18 pm

    Found this on Pinterest!
    Have TWO, count them, TWO of these yummy things on my stove. CANNOT wait to add the toppings and eat them!
    Thanks for sharing!

  23. 23

    mk0397 — March 24, 2012 @ 8:47 pm

    Made this for lunch today. It was absolutely delicious. My husband could not guess what it was made of and really liked it. I put onions, mushrooms and green peppers on it. Really, really yummy!! Thanks so much for the recipe.

  24. 24

    Laura — March 24, 2012 @ 8:52 pm

    I just tried this tonight and it was awesome! I put mushrooms, spinach and pepperoni on it. Yum. Thanks.

  25. 25

    Rebecca — March 24, 2012 @ 11:33 pm

    Made it. Had it. Loved it. My 5 year old gobbled it up!

  26. 26

    Mason — March 25, 2012 @ 5:49 pm

    Tried to make this recipe and the cauliflower caught on fire in the microwave… We ended up ordering pizza which turned out to be a much safer option.

    • Beth replied: — March 26th, 2012 @ 6:56 pm

      Wow. Haven’t heard that result from anyone. Maybe you have an extra powerful microwave?? I do know that some people have found they don’t need to cook it as long as originally suggested, so I’ve noted that in the recipe.

  27. 27

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  28. 28

    Oh No You Di-int! « N + C — March 25, 2012 @ 9:44 pm

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  29. 29

    Robert — March 26, 2012 @ 6:47 pm

    What about using dehydrated cauliflower ground into a powder (flower) mixed with a bit of cornmeal, with some of the riced cauliflower as liquid, and some xanthan gum as a binder. Do you think that might give it a more conventional appearance/texture/flavor? I’d give it s shot myself, but wanted a professional opinion on the probable outcome before I did.

    • Beth replied: — March 26th, 2012 @ 6:55 pm

      Unfortunately I don’t consider myself a professional, so I wouldn’t be able to tell you! If someone does try it and it works, please report back!

  30. 30

    Robert — March 26, 2012 @ 6:51 pm

    Just found this for folks looking for alternatives to diary cheese

  31. 31

    Jenny Torey — March 27, 2012 @ 12:32 am

    Wow, just stumbled upon this, awesome site.

  32. 32

    Jamie — March 27, 2012 @ 10:22 am

    AWESOME AWESOME AWESOME!! Just made this last night for dinner. And get this: my husband made it. I had the recipe out, went out to play with the kids and came back to see him ‘ricing’ the cauli! (woo hoo!) We’ve been trying to go gluten-free as much as possible. So this was great. My whole fam. loved it! Thanks a billion! =)

  33. 33

    Allison — March 27, 2012 @ 2:31 pm

    Hi I found you on Pinterest. I started making this but in the ingredients ask for 1 cup Cauliflower then further down it says 3 Cups which is it ? :)

    • Beth replied: — March 27th, 2012 @ 2:46 pm

      Hi Allison-
      If you’ll note, to make one crust, you’ll need 1 cup of “riced” cauliflower. Where you are reading the 3 cups is in the instructions for making the “riced” cauliflower. One head of cauliflower should yield 3 cups.

      As written above: “One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.”

      So you use 1 cup of the riced cauliflower to make one crust. You can save the other 2 cups of riced cauliflower for later use, or you can go ahead and make 2 more crusts- it’s up to you!

  34. 34

    Frugal Portland — March 27, 2012 @ 3:08 pm

    I just bought a giant muffin tin at Goodwill specifically for this recipe. Going to make “party pizzas” over the weekend. Excited! Thanks!

    • Beth replied: — March 27th, 2012 @ 3:18 pm

      I would definitely suggest using parchment paper inside those muffin cups just to be safe…wouldn’t want them to stick. I’ve never tried it in a tin like that, so let me know how it turns out!

  35. 35

    Nutribuff — March 27, 2012 @ 3:49 pm

    I think you will be able to have a more stable crust if you cook it first for about 10 minutes at 350. And, then put the toppings on. That’s what I have to do when I make apple pizza. Otherwise the regular sweet pizza crust will be soggy in the middle to. Anyway, you could try baking the crust first.

    • Beth replied: — March 27th, 2012 @ 5:14 pm

      Hi Nutribuff- the instructions do call for baking the crust first before adding the toppings…

      “Transfer to the cookie sheet, and using your hands, pat out into a 9″ round. Optional: Brush olive oil over top of mixture to help with browning.

      Bake at 450 degrees for 15 minutes.

      Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).”

  36. 36

    Voula — March 27, 2012 @ 7:18 pm

    Tried this tonight and just loooooved it!!
    I lost 50 pounds after having my baby and am trying to lose about 20 more and items like this are such a delicious and healthy treat!!

    Thank you,


  37. 37

    Carol Jones — March 27, 2012 @ 7:48 pm

    Hi Beth,
    You asked if I cooked only 1 cup of rice for the 8 minutes and yes, that was the problem! I read the ingredients portion of the recipe and the 1 cup riced cauliflower stuck in my mind …. I didn’t clue in that in the directions you’re actually cooking the entire cauliflower head – 3 cups – for the 8 minutes. So that’s what the problem was. :-) I’ve made this four times already and just love it! In fact, I prefer it to the dough pizza. Thanks again for posting this recipe.

  38. 38

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  39. 39

    Katie Jones — March 27, 2012 @ 11:32 pm


    I just made this recipe tonight and followed it exactly. It was really tasty but my crust came out way too soft, it was more like a lasagna after i tried to cut it.

    I cooked it for 15 minutes then added my toppings and cheese and another 5 minutes.

    I don’t know what happened, any suggestions?


  40. 40

    Cauliflower Pizza Crust « Leo Cooks Lite — March 28, 2012 @ 10:32 am

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  41. 41

    Alyssa Echols — March 28, 2012 @ 2:59 pm

    Is there any way to make this without the cheese in the crust? Does the cheese help hold everything together?

  42. 42

    Blair — March 28, 2012 @ 3:01 pm

    I just saw a suggestion to cut the fat quite a bit–use 1% cottage cheese in place of the mozzarella (drain the water from the cottage cheese first). Takes the fat down to 8 grams for the entire thing…and only 277 calories! I’ll let you know how it goes….making it for dinner :)

  43. 43

    Jess — March 28, 2012 @ 10:38 pm

    Loved it! Mine somehow burnt a little on the bottom. And next time I may use less cheese, but overall the crust held up nicely and it tasted great! :) I made mine with tomato and spinach with mozz and parm!

  44. 44

    Frugal Portland — March 28, 2012 @ 11:29 pm

    Hey — made these in the muffin tins and they turned out GREAT!

  45. 45

    Christine — March 29, 2012 @ 5:24 pm

    I made this for the first time tonight. If I can figure out a way to make the crust a little less soft I will be making it again. That was the only complaint that I received from my daughters. If you have any suggestions I would appreciate them.


  46. 46

    Becky Fletcher — March 30, 2012 @ 12:15 pm

    I saw this yesterday and had to make it. I used frozen cauliflower (had to cook in a couple of minutes to soften it up) then used my chopper and gave it a couple of whacks until it looked like rice. Cooked it in the microwave for 5 minutes then added the eggs and spices. (I actually doubled the recipe) It fit perfectly on my pizza pan. I added thin slices of pepperoni, zucchini, squash and purple onions. I should have used my cilantro, but didn’t think about it until it was too late. I didn’t have room for my mushrooms or black olives, I’ll have to try that next time. My husband and I both loved it. Oh, I used spaghetti sauce with onions and mushrooms with a little sweet & low for the pizza sauce. It looked beautiful and tasted great. Thanks so much for the recipe!!!

  47. 47

    sarah — March 30, 2012 @ 4:39 pm

    I’m thinking of trying this crust for quiche too!

  48. 48

    pris — March 30, 2012 @ 5:43 pm

    hey!! i was so excited with this recipe! I try it twice.. the first time i forgot the baking spray! ok.. you can guess now the result.. the second time i use it and the result was the same!! this thing is delicious but you can not remove the pizza from the cookie sheet! i used wax paper plus baking non stick spray..

    HELP PLEASE!!! i really want to cook it again!

  49. 49

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  50. 50

    Danielle — March 31, 2012 @ 1:51 pm

    I love, love, love this recipe! Even my kids and neighbor kids loved it! I have used purple, green and orange cauliflower just for fun. I did add 1 tablespoon of panko bread crumbs and about a table spoon or two of parmesan just to crisp up the crust enough for my 3 year old to pick it up like real pizza. I make it all of the time! Thanks!!

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