Cauliflower Pizza Crust
A crisp, golden pizza base made mostly from cauliflower, bound with egg and cheese. The secret is squeezing out every last drop of water.
Nutrition per serving
¼ of a 10-inch crust (2 slices)- Net carbs
- 4.3g
- Calories
- 131kcal
- Protein
- 9.3g
- Fat
- 8g
- Total carbs
- 6.9 g
- Fiber
- 2.6 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Nut-free: A tablespoon of coconut flour replaces the almond flour, so the crust is safe for nut allergies with no change in texture.
- Mix the coconut flour in where the recipe adds the almond flour. The dough will be a little firmer; press it out the same way.
Broccoli crust: Riced broccoli instead of cauliflower gives a green, slightly earthier crust that goes well with pesto, chicken and feta.
- Pulse the florets and peeled stems in a food processor until they look like rice. Cook, cool and squeeze exactly as for cauliflower — broccoli gives up a little less water, but squeeze it just as hard.
Estimated cost $4.39 for 4 servings ($1.10 each) · how we estimate
Instructions
-
Heat the oven to 425°F (220°C) with a rack in the lower third (and a pizza stone or steel on it, if you have one). Line a baking sheet with parchment.
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Microwave the riced cauliflower in a covered bowl for 5–6 minutes, or steam it for 5 minutes, until tender. Spread it out and let it cool 10 minutes until you can handle it.
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Tip the cauliflower into a thin, clean kitchen towel or nut-milk bag, twist it closed and squeeze hard over the sink. Keep going until almost nothing drips out — you should lose about ½ cup of liquid, leaving a dry, crumbly ball.
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In a bowl, mix the squeezed cauliflower with the egg, mozzarella, parmesan, almond flour, Italian seasoning, garlic powder and salt until it holds together like a dough.
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Press the mixture onto the parchment into a 10-inch (25 cm) round about ¼ inch (6 mm) thick, with a slightly thicker edge. Bake 20–25 minutes until deep golden-brown and firm in the center.
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For a crisper base, lay a second sheet of parchment on top, flip the crust, peel off the original paper and bake 5 minutes more.
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Add sauce and toppings and bake another 6–8 minutes until the cheese is bubbling. Rest 3–5 minutes before slicing.
Tips for success
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Squeezing is the whole game — wet cauliflower makes a crust you have to eat with a fork. A thin cotton towel works far better than terry cloth. - Go easy on toppings: a thin layer of no-sugar marinara, cheese and a few pre-cooked vegetables keeps the slices sturdy.
- Want a chewier, more bread-like base? Try fathead pizza dough instead.
Nice to have, not needed
- A nut-milk bag squeezes the cauliflower driest — a thin cotton kitchen towel works nearly as well.
- A pizza stone or steel crisps the base best; a preheated baking sheet does the job.
Storage & meal prepMeal-prep friendly
- Keeps 3 days in the fridge
- Freezes up to 2 months
Reheat: Re-crisp the crust at 425°F (220°C) for 5 minutes before topping; reheat leftover slices in the oven or a dry skillet.
Prep tip: Make two crusts at once and freeze the spare one baked, untopped and tightly wrapped.
Refrigerate the baked, untopped crust up to 3 days or freeze up to 2 months; re-crisp at 425°F (220°C) for 5 minutes before topping.
Variations
2 variations, each with its own ingredients and macrosNut-free
DietA tablespoon of coconut flour replaces the almond flour, so the crust is safe for nut allergies with no change in texture.
- almond flour → coconut flour
4.4 g net · 118 kcal · 8.8 g protein · 6.4 g fat · ≈$1.05 per serving (+0.1 g net carbs vs the original)
Broccoli crust
VeggiesRiced broccoli instead of cauliflower gives a green, slightly earthier crust that goes well with pesto, chicken and feta.
- riced cauliflower → riced broccoli
5.1 g net · 138 kcal · 10 g protein · 8.1 g fat · ≈$1.41 per serving (+0.8 g net carbs vs the original)
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