Recently, we tried our hand at cauliflower crust pizza – and this is our recipe.  Pizza is traditionally a guilty pleasure.  It has lots of carbs, it’s crust made of flour, and the ooey-gooey cheese and toppings can wreak havoc with any diet.  While this is not a vegan recipe, it can certainly be vegetarian (if you don’t add any meat).  This is what we would consider to just be a healthy light meal what won’t raise your blood sugar considerably (if you’re diabetic).  You get full, but not “carbed out” like you do with traditional pizza.

This is the recipe we tried, but feel free to fool around or adapt it a little bit to specifically meet your needs.

Cauliflower Crust Pizza
Serves 2
Cauliflower crust pizza is pizza that you can make that has no flour at all. Instead you use cauliflower rice for the crust, combined with some cheese and an egg. Essentially the rest is the same as a traditional crust pizza, you add pizza sauce and the toppings that you would like to have
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
Prep Time
10 min
Cook Time
30 min
Total Time
40 min
  1. 12 oz riced cauliflower (fresh is best, if frozen rinse and dry before using)
  2. 1 cup mozzarella cheese
  3. 2 tsp finely grated parmesan cheese
  4. pizza sauce (about 8 oz)
  5. spices (garlic powder, italian seasonings, etc)
  6. toppings (diced onion, diced green pepper, turkey pepperoni, etc.)
  7. 1/2 cup mozzarella or 2% reduced fat colby jack shredded cheese
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  1. First preheat your oven to 400 degrees. Make the crust while that's heating up.
  2. In a medium sized bowl add your riced cauliflower. Riced cauliflower is basically just shredded cauliflower. You can get it at the supermarket fresh (already riced) or frozen. You can also just get a head of cauliflower and shred it yourself in your food processor. To this, add your egg and mix well with a fork until the cauliflower is all wet. Last add the cup of mozzarella cheese and the parmesan cheese. Mix well again.
  3. Spray a pizza pie plate with olive oil, spill your cauliflower mixture around the pan, and spread it out with a fork to evenly to the edges. It will end up being about 1/8" thick. Bake your crust for 25 minutes. Check it at about the 20-22 minute mark to make sure your edges aren't getting more than golden brown (take it out if they are).
  4. Next spread the pizza sauce over the crust. We prefer more natural pizza sauce without added sugar. You could also always just buy an 8oz can of tomato sauce and add your own seasonings (we've done this as well). Spread the pizza sauce out evenly over the crust. Add your toppings. Add the amount of cheese you want. The first time we did this we added cheese 'sparingly' - which was about 1/2 cup. This is because if you're trying to lose weight, or you're on a diet you want low carb food, but you don't need to add a ton of extra calories from cheese. Same for the other toppings. You could go with just onions and green peppers. We also use turkey pepperoni. black olives are great, but they are high in fat (good fat) and lots of calories. So, just be aware of these when you're adding your toppings. I usually sprinkle some garlic powder and Italian seasonings on the pizza before it goes back in.
  5. Enjoy!
  1. Once the pizza is fully topped and ready to go, put it back in the oven for about 10-12 additional minutes. If your oven runs hot, do a spot check at about the 8-9 minute mark. When it's ready, cut and serve! You might find (depending on your oven and pizza tray) that you're just basically just scraping it off the pan to serve. It certainly won't affect the taste at all, but you won't be picking up the pieces like you would traditional pizza and eating them with your fingers. You could try a little more or different kinds of cheese mixed with the cauliflower, or leaving it the max time in the oven for more crispiness if this is an issue for you.
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