Low Carb Cauliflower Crust Pizza

Low Carb Cauliflower Crust Pizza

It's Friday night and I'm alone in the kitchen, staring at a head of cauliflower.  

I've already ordered pizza for the kids, so I've got 30-45 minutes before my house is filled with it's irresistible aroma.  

But I vow to resist, since one of my New Year's resolutions is to swap simple carbs with vegetables.  Folks say that you can make crust out of a cauliflower.  It seems unlikely, but I'm ready for the challenge.

I decided to use the cauliflower crust stromboli recipe from The Iron You.  First you pulverize the cauliflower until it is the consistency of rice.  Then microwave it on High for 8 minutes. 

Low Carb Cauliflower Crust Pizza Recipe

 Once it's cool enough to work with, you use a sieve to push out as much liquid as you can.  That gets some of the liquid out, but not nearly enough.  You'll need to put the cooked cauliflower rice into a clean tea towel and wring out as much liquid as you can.  You should be able to remove one cup of liquid.  It's difficult, but necessary for the crust to hold together.

Low Carb Cauliflower Crust Pizza Recipe

Mix the cauliflower rice with one egg, 1/2 cup mozzarella cheese, salt, pepper and oregano.  Prepare a cookie sheet with sprayed parchment paper and form a crust with the cauliflower dough.  (It's more like a slimy pile of cauliflower, but let's call it a dough.)  

Low Carb Cauliflower Crust Pizza Recipe

Bake it at 450° for 10 minutes.  Remove the crust from the oven and top with tomato sauce, mozzarella cheese and sundry pizza toppings.  Bake it for another 12 minutes.  

Low Carb Cauliflower Crust Pizza Recipe

It worked! I'm totally impressed.  I found the cauliflower pizza to be really satisfying and, much to my excitement, I was not tempted to dig into the kids' pizza.  

Vow kept.   

Cauliflower Crust Pizza Pie



  • 1 Head cauliflower
  • 1 egg, lightly beaten
  • 1/2 cup shredded mozzarella cheese
  • 1/2 teaspoon salt
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon black pepper

Pizza Toppings:

  • 1/3 cup pizza or marinara sauce
  • 1 cup mozzarella cheese
  • meat and vegetable toppings (optional)


Preheat oven to 450°F (220°C) and place a rack in the middle. Cover a baking sheet with parchment paper and spray with oil.

Use a food processor, blender or cheese grater to cut the cauliflower into small pieces, the consistency of rice.

Microwave the cauliflower rice for 8 minutes on High.

Allow the cauliflower rice to cool. Add the cauliflower rice to a sieve and use a spatula to squeeze out some of the liquid. Wrap 1/2 of the cauliflower rice in a tea towel, and wring out more of the liquid. Repeat with the remaining cauliflower. You need to wring out about 1 cup of liquid. This is the most important step, because the crust won't hold together unless the cauliflower is dry.

Mix the dried cauliflower rice with the egg, mozzarella, oregano, salt and pepper.

Spread cauliflower mixture onto the lined baking sheet and form into a large rectangle.

Place in the oven and bake for 10 minutes.

Top the crust with the tomato sauce, cheese and pizza toppings.

Return the pizza to the oven and bake for an additional 12 minutes.



NUTRITIONAL INFO: Servings: 3 Calories 242 Total Fat 15g Protein 22g Carbs 15g Fiber 5g Net Carbs 10g

Low Carb Caramelized Onion Tart with Cauliflower Crust

Low Carb Caramelized Onion Tart with Cauliflower Crust

Low Carb Bacon Pecan Brittle

Low Carb Bacon Pecan Brittle