Cauliflower Crust Pizza

If you have been on Pinterest in the last year or so, you have probably seen recipes for pizza crusts, flatbreads, “tater” tots, and a multitude of things made of cauliflower. I’m not even going to pretend that my cauliflower crust pizza recipe is in any way original or groundbreaking, but I can assure you that it has been tested and approved.

I was skeptical to try a cauliflower crust pizza. It just falls into that category of things that must be too good to be true: a quarter pizza for under 250 calories with almost 20 g of protein but only 8g carbs? I was sure that it must taste exactly like cardboard with pizza sauce on it. But I am a believer!

Let me detail out my process for you.

What you need:

  • 1 baking sheet, round if you have it
  • 1 large mixing bowl
  • 1 mixing implement (I used a rubber spatula)
  • 1 food processor
  • A whole lot of paper towels
  • Rolling Pin (optional)


  • 4 cups cauliflower, ideally fresh. You can use frozen, but it will mean a little extra elbow grease in the moisture removal process
  • 1/2 – 3/4 cup Finely Shredded Parmesan Cheese
  • 1 large egg
  • Approx. 3/4 cup Pizza Sauce
  • Approx. 1 1/2 cup Low Moisture Part Skim Mozzarella
  • 1 tsp Kosher Salt
  • 3 tbsp Italian Seasoning
  • 1 tbsp Mrs. Dash Original Salt Free Seasoning
  • Other Pizza Toppings As Desired




Preheat oven to 350 degrees

Cauliflower Crust Pizza

If you are using frozen cauliflower, heat it in the microwave approximately 5 minutes.  If you are using fresh cauliflower, skip this step.

Cauliflower Crust Pizza      Cauliflower Crust Pizza   Cauliflower Crust Pizza

Next comes the “fun” part.  You want to remove as much moisture as humanly possible from your cauliflower.  The best method I have discovered for this is to mash the cauliflower between layers of paper towels and roll it with a rolling pin.  Repeat this process several times (I try to pass each bit of cauliflower through 2-3 times in multiple ways.  You may only need to do this once if you are using fresh cauliflower, and I recommend moving this step until after you have food-processed the cauliflower if you are using fresh.)  It will still feel somewhat moist, but get it as “dry” feeling as possible.

Cauliflower Crust Pizza     Cauliflower Crust Pizza

Using the grater setting on your food processor, shred your cauliflower until it is finely shredded.  Repeat the moisture removal step 1-2 times at this stage, as you have uncovered new surface area in the cauliflower and have the opportunity to remove more moisture.

Cauliflower Crust Pizza   Cauliflower Crust Pizza

Add seasonings and stir.

Cauliflower Crust Pizza

Add parmesan and stir.  Add an egg and stir.  NOTE!  Avoid the temptation to add another egg.  You may feel like you will need it.  You don’t.  Trust me,

Cauliflower Crust Pizza

Flatten “dough” onto baking sheet that has been sprayed with zero calorie nonstick cooking spray.  (Aw hell, can I just call it PAM?)  Put it in the oven for approximately 10 minutes.  The edges of the crust should just be getting a bit browned.

Cauliflower Crust Pizza

Now you get to start making it into a pizza!  Add some sauce and then some cheese.  You can also add any toppings you may desire.  Note that in the photo below, my pizza is half pepperoni, half cheese.  The fiance wanted pepperoni.

Cauliflower Crust Pizza   Cauliflower Crust Pizza

Bake another 9-12 minutes.

Cauliflower Crust Pizza


Nutrition information

Nutrition information is based on a serving size of 1/4 pizza (Cheese only, add your toppings separately)

  • Calories: 249
  • Carbs: 8g
  • Fat: 15g
  • Protein: 19g



There now.  Cauliflower crust pizza wasn’t so scary, was it?  Scary GOOD, I guess!


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