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This Cauliflower Pizza Crust recipe is a delicious way to enjoy your next pizza night!  It’s naturally gluten-free and grain-free, plus you’ll get extra veggies in each bite. 

best cauliflower pizza

I originally posted this recipe back in 2011, when I learned the secret to making a cauliflower pizza crust that isn’t soggy. (You need to squeeze out the moisture from the cooked cauliflower before making your crust mixture!)

Now that we’ve been making this pizza crust for over a decade, I’ve learned some time-saving tricks, like using frozen cauliflower to skip the cooking process. Sometimes you can even find frozen riced cauliflower, which will let you skip using the food processor, too. 

Be sure to read all the tips below if you’d like to make a frozen pizza crust that you can use in the future, or if you need to make any substitutions.

Ingredients You’ll Need

Fresh or frozen cauliflower is the base of this recipe, without using any extra flour for filler. As a result, this recipe is low-carb and keto-friendly.

The egg and cheese act as a binder and hold the crust together. Soft goat cheese (chevre) gives the crust an amazing, non-greasy texture and you can’t taste it at all. However, you can also use grated Parmesan cheese or your favorite shredded cheese to create a crust that will hold together. 

Adding oregano helps add an Italian flavor you’ll love, and you can also add a pinch of garlic powder if you’d like. 

Need an egg-free recipe?

Try my Vegan Cauliflower Pizza Crust recipe, which is made without eggs or cheese.

cauliflower pizza crust ingredients on a cutting board.

How to Make Cauliflower Pizza Crust

Preheat the oven to 400ºF and line a large baking sheet with parchment paper. If you’re using fresh cauliflower, place the cauliflower florets in a food processor fitted with an S-blade. (Mine is a 12-cup size.)

Briefly pulse the florets until they have a rice-like texture.

Cauliflower florets pulsed in a food processor to create rice.

Transfer the cauliflower rice to the prepared baking sheet and spread it out into an even layer. Place it in the oven to soften and cook for 15 minutes. 

Alternatively, you can place the cauliflower in a covered microwave-safe bowl and cook for 4 to 5 minutes on high to steam it. Or, you can cook it in a large skillet with a 1/4 cup of water for 8 to 10 minutes, until it has softened and the water has evaporated. 

Once the cauliflower has cooked, let it cool for 10 minutes, or until you can safely handle it without burning yourself. 

cauliflower cooked on a sheet pan and transferred to a clean towel.

Time-Saving Tip

If you buy frozen cauliflower florets, you can simply let them thaw overnight in the fridge before making this crust. They will have a tender texture so you can skip the cooking step altogether! Simply pulse them in a food processor and then wring out the moisture as directed.

frozen bags of riced cauliflower on a marble surface.

Transfer the riced cauliflower to the center of a clean dish towel. Arrange the towel filled with cauliflower over a small bowl, then squeeze as much liquid as you can out of the cooked cauliflower.

It might not feel like there’s excess moisture at first, but you may be surprised by how much liquid is released! (There should be at least 3 to 4 tablespoons of liquid in the bowl.)

Cauliflower rice squeezed to remove moisture in dish towel.

Place the cauliflower rice that you just squeezed into a large bowl, then add in the egg, cheese, oregano, salt, and a pinch of black pepper, if desired.

Use a spatula to stir well, until the cauliflower mixture looks relatively uniform. 

Cauliflower pizza crust mixture stirred together in glass bowl.

Arrange a fresh piece of parchment paper, if needed, on the large baking sheet, then place the cauliflower mixture in the center of the pan.

Use your hands to gently press the cauliflower pizza dough into the shape of a round pizza crust, about 10 to 12 inches wide. It will be thin, but there shouldn’t be any holes in the crust.


Get your hands wet if you find that the crust is sticking to your fingers; wet hands help prevent sticking! 

cauliflower pizza crust on a baking sheet before and after baking.

Place the cauliflower crust in the oven to bake at 350ºF for 30 minutes, or until the crust looks golden. Then it’s ready for toppings! 

Add a thin layer of pizza sauce, mozzarella cheese, and any toppings you love, like pepperoni, mushrooms, onions, fresh basil, or olives.

Return the pizza to the oven to bake until the cheese has melted, about 10 more minutes.

pizza toppings added to a baked cauliflower pizza crust.

You can turn on the broiler and watch closely if you want the cheese to turn golden even faster. 

Let the pizza cool for 5 minutes, then cut into slices. Because you took the time to remove excess moisture, the crust should be easy to pick up with your hands! 

Leftover pizza slices can be stored in an airtight container in the fridge for up to 5 days. Or you can freeze them for up to 3 months. 

Finished cauliflower pizza cut into slices.

Frequently Asked Questions

Can I make a dairy-free cauliflower pizza crust?

Yes, you can replace the cheese with 1 extra egg for a dairy-free crust, but the texture is slightly more eggy in that case. Or, try my Vegan Cauliflower Pizza Crust which is made with a flax egg. Top with a sprinkle of nutritional yeast or your favorite vegan cheese for a cheesy flavor. 

Can I freeze cauliflower pizza?

Yes! Because this recipe is labor-intensive, I usually double the recipe and freeze the extra crust for the future. Prepare the crust as directed, and after you’ve baked it for 30 minutes, let it cool completely. Tightly wrap the crust, or cut it into large slices so it will fit in an airtight bag. Freeze for up to 3 months.

When you’re ready to eat it, place the frozen crust on a baking sheet and add your toppings. Bake at 400ºF for 10 to 15 minutes. The crust will thaw as the cheese melts, for an easy pizza night! 

Looking for more low-carb dinner ideas? Try Cauliflower Fried Rice, Zucchini Lasagna, or Chicken Vegetable Soup for more options. 

best cauliflower pizza

Cauliflower Pizza Crust

4.75 from 474 votes
Make the best cauliflower pizza crust with this easy recipe! It's low-carb and keto friendly, plus you'll get extra veggies in each bite.
prep20 mins cook45 mins total1 hr 5 mins


  • 1 pound cauliflower florets (or thawed from frozen; see notes)
  • 1 large egg , beaten
  • cup soft goat cheese (or grated Parmesan)
  • 1 teaspoon dried oregano
  • ¼ teaspoon salt


  • Preheat the oven to 400ºF. If the cauliflower isn't already riced, add the cauliflower florets into a food processor and pulse briefly, until it has a rice-like texture. Line a large baking sheet with parchment paper, then spread the cauliflower rice out in a single layer. Bake for 15 minutes, or until the cauliflower is tender.
  • If you're using frozen cauliflower, be sure that it is completely thawed, and process it into a rice-like texture using a food processor. (Alternatively, you can start with frozen cauliflower rice that has been thawed, to skip the food processor step.) There is no need to cook thawed frozen cauliflower so it will save you time! Tip: You can use up to 1 ½ pounds of cauliflower if you want to use two 12-ounce bags. This crust will still hold together well!
  • Once the riced cauliflower has been cooked (or thawed), transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! (Be careful if your cauliflower is still hot; let it cool before handling.) A lot of extra liquid will be released, which will help you avoid a soggy pizza crust.
  • In a large bowl, mix up the squeezed-out rice, egg, cheese, oregano, and salt. It won't be like any pizza dough you've ever worked with, but don't worry, it will work!
  • Press the dough out onto a baking sheet lined with parchment paper. (It's important that it's lined with parchment paper, not wax paper, or it will stick.) Keep the dough about 1/4-inch thick. Wet your hands to prevent sticking, if needed.
  • Bake for 30 minutes at 400ºF or until the top looks dry and golden.
  • Add your favorite pizza toppings to the crust, such as sauce and cheese, then return the pizza to the 400ºF oven. Bake an additional 5-10 minutes, just until the cheese is hot and bubbly. Slice and serve warm.



Nutrition information is for 1/4 of the pizza crust, not including toppings. This is automatically calculated and is just an estimate, not a guarantee.
This crust is the most sturdy when you use only 1 pound of cauliflower florets. However, you can use up to 1 1/2 pounds of cauliflower for a larger crust that has a higher veggie content! I usually use two 12-ounce bags of thawed frozen cauliflower rice to make this as fast as possible, so you can easily use up to 1 1/2 pounds of cauliflower in this recipe. But, if you’re buying 1-pound bags of frozen cauliflower, you can use just 1 bag per pizza crust.
Update Note: This recipe was updated in April 2024 to skip the flipping step. After making this recipe for 13 years, I’ve realized it’s not necessary and it will make your life easier to skip it.


Serving: 1g | Calories: 96kcal | Carbohydrates: 6g | Protein: 7g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 55mg | Sodium: 267mg | Potassium: 361mg | Fiber: 2g | Sugar: 2g | Vitamin A: 263IU | Vitamin C: 55mg | Calcium: 59mg | Iron: 1mg
Course: Main Course
Cuisine: Italian
Keyword: cauliflower pizza crust

If you try this Cauliflower Pizza Crust recipe, please leave a comment and star rating below letting me know how you like it.

Megan Gilmore leaning on her white countertop.

Megan Gilmore

Hi, I’m Megan. A former fast food junkie turned best-selling cookbook author. I create healthy recipes made with simple ingredients to make your life easier.

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  1. I love this recipe. Simple just have to squeeze the water out. I noticed that at one spot the temp says 400 and further down it says 350. Maybe a typo?

  2. I have made this recipe but with 24 ounces instead of 16 ounces and it still came out fantastic for anyone who is wondering. I baked the crust for just a little over 30 minutes to make sure it was extra dry before popping on my toppings and putting it back in. I used galbani shredded mozzarella, rao’s vodka sauce (I’m pretty sure it was vodka sauce, but their marina tastes delicious) and Margherita brand pepperoni. It came out extremely delicious and my family loved it. The crust obviously won’t taste like bread but if you get used to it you won’t mind. The pizza tasted like it came from a pizzeria. 10/10, will make again!

  3. This is a great way to cut carbs. My husband loves pizza but needs to stay away from carbs. The only changes I had ..added 1/4 cut of mozzarella and used a pizza stone. Put the pizza stone in the oven while the oven was warming and parchment paper is a must…. Thank you so much. We have tried store cauliflower crust but all add flour which is carbs!