Pizza night doesn’t have to mean giving up on your healthy eating goals. If you’ve ever wished for a low-carb pizza that still tastes amazing, you’re in the right place. Today, we’re diving into how to make a cauliflower pizza crust that’s crispy, satisfying, and full of flavor — without the excess carbs that come with traditional dough.

We’ll go step-by-step, share pro tips, and even talk about how many carbs are actually in cauliflower pizza crust, so we know exactly what we’re eating.

Let’s be honest — we love pizza. But traditional pizza crust is loaded with refined flour, which means it’s high in carbs and not exactly waistline-friendly. A single slice of regular pizza can have 25–35 grams of carbohydrates. That adds up fast!

Enter cauliflower crust.
Made from finely grated cauliflower, eggs, cheese, and some herbs, it’s a grain-free, gluten-free, and low-carb alternative that still satisfies that pizza craving. Plus, it sneaks in an extra serving of vegetables — a win-win for anyone trying to eat cleaner.

Here’s everything we need to make our cauliflower pizza crust from scratch:

• 1 medium head of cauliflower (about 1.5 to 2 pounds)
• 1 large egg
• ½ cup shredded mozzarella cheese
• ¼ cup grated Parmesan cheese
• ½ teaspoon dried oregano
• ½ teaspoon garlic powder
• ½ teaspoon salt
• Optional: a pinch of red pepper flakes or Italian seasoning for extra flavor

Pro tip: Fresh cauliflower works best. Frozen can be used too, but make sure to squeeze out every drop of moisture — that’s key for crispiness.

Let’s start by preheating the oven to 400°F (200°C). Line a baking sheet or pizza pan with parchment paper.

Now, remove the leaves and core from the cauliflower and chop it into chunks. Toss the pieces into a food processor and pulse until it looks like fine rice. Don’t overblend — we don’t want cauliflower soup.

If you don’t have a food processor, no worries. You can use a box grater instead. It takes a bit more effort, but it works perfectly.

This part makes or breaks the crust.
Transfer the riced cauliflower to a microwave-safe bowl and microwave it for 4–5 minutes until it’s tender. Then let it cool for a few minutes.

Once it’s cool enough to handle, wrap the cauliflower in a clean kitchen towel (or cheesecloth) and squeeze hard. Get out as much water as humanly possible. You’ll be surprised how much liquid comes out!

If we skip this step, the crust will turn out soggy instead of crispy. So take your time here — it’s worth it.

In a large bowl, combine the dried cauliflower with:

• The egg
• Mozzarella
• Parmesan
• Oregano, garlic powder, and salt

Mix everything together until it forms a sticky, dough-like mixture. If it feels too wet, add a tablespoon of almond flour or more cheese to help it bind.

Transfer the cauliflower dough to the prepared baking sheet. Using your hands, flatten it into a thin, even circle about ¼ inch thick. Press the edges slightly higher to form a crust.

Bake for 20–25 minutes, or until golden brown and firm. You’ll notice the edges getting crispy — that’s exactly what we want!

Once it’s baked, let the crust cool slightly before adding toppings. This helps it hold its shape.

Now comes the fun part — building the pizza!

Spread a thin layer of tomato sauce (low-sugar if possible), sprinkle on some shredded cheese, and add your favorite toppings. Here are a few great low-carb ideas:

• Pepperoni or turkey pepperoni
• Sliced mushrooms
• Bell peppers
• Spinach and feta
• Grilled chicken and pesto

Return the pizza to the oven and bake for another 8–10 minutes, just until the cheese is melted and bubbly.

Slice it up, and enjoy a perfectly crispy, delicious, low-carb pizza!

Let’s talk numbers for a moment, because that’s what makes this crust so great.

A typical cauliflower pizza crust (made from one medium cauliflower and cheese) has about:

• 6–8 grams of net carbs per slice, compared to 25–30 grams in traditional crust.

That’s roughly 70–80% fewer carbs. It’s also gluten-free and naturally lower in calories. Of course, the total carb count can vary a little depending on the size of your crust and the ingredients used, but it’s always much lighter than wheat-based dough.

A few secrets we’ve learned along the way:

1. Dry cauliflower = crispy crust. Don’t rush the squeezing step. It’s worth every second.
2. Prebake before topping. Always bake the crust first to get it golden and firm.
3. Use parchment paper. Otherwise, the crust might stick — and no one likes losing half their pizza to the pan.
4. Let it rest before slicing. Give it a few minutes to cool down; it firms up as it cools.
5. Play with flavors. Try adding Italian herbs, a sprinkle of chili flakes, or even a touch of basil in the dough.

Once you’ve mastered the basic crust, we can get creative:

• Cheesy Garlic Crust: Mix shredded mozzarella directly into the dough and brush with garlic butter before baking.
• Keto-Friendly Crust: Replace Parmesan with almond flour for an extra low-carb twist.
• Vegan Option: Use a flax egg (1 tbsp flaxseed meal + 3 tbsp water) and vegan cheese.
• Spicy Crust: Add crushed red pepper flakes or a pinch of cayenne pepper to the mix.

While the pizza is the star of the show, we can balance the meal with:

• A fresh green salad with olive oil and balsamic
• Some roasted veggies on the side
• Or even a small bowl of cauliflower rice for extra texture

It’s a complete, comforting meal that doesn’t feel like “diet food.”

Did you know that cauliflower has been used as a grain substitute since the early 2000s? It became a hit during the keto and paleo movements, proving that healthy swaps can actually taste incredible. Nowadays, we can even find ready-made cauliflower crusts in stores — but nothing beats the homemade version.

If we’ve got leftovers (though that’s rare!), wrap slices in foil or store them in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for a few minutes to bring back that crisp texture.
You can also freeze the crust before adding toppings — just prebake it first, then cool and freeze flat. It keeps for up to 2 months.

Making a cauliflower pizza crust is easier than it looks, and the results are totally worth it. It’s light, flavorful, and satisfies that pizza craving — without the carb overload.

The best part? We can customize it any way we like. Whether we’re doing keto, gluten-free, or just trying to eat more veggies, this recipe fits right in.

So next time pizza night rolls around, let’s skip the delivery app and make our own low-carb cauliflower pizza. Trust us — once you try it, you’ll never look at pizza crust the same way again.

Enjoy your meal! 🍕

Can’t wait to hear how yours turned out — drop me a comment below!

Thanks for being here! If you enjoyed the recipe, don’t forget to share it with your friends.

And if you’re still hungry for more, take a look at our earlier recipes — you might just find your next favorite!

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Crispy, Chewy, Gluten-Free: The Perfect Ooni Pizza Dough (UK Edition)!

Healthy Choice Cauliflower Pizza: The Guilt-Free Recipe That Actually Tastes Like Real Pizza!