Amazing flour-free Pizza (using Cauli-rice)

|Amazing flour-free Pizza (using Cauli-rice)

Everybody loves pizza - It's just so high in carbs! Clearly, it's a big "no-no" for a low-carb diet.

So, I spent a while figuring out the best way to make a low-carb alternative that looks and tastes like the real pizza. During my cooking experiments, while I was trying to find out way to make the base, I've came across recipes with "cauli-rice". Recently, I discovered that the original cauliflower pizza crust comes from truly an amazing recipe! I have to admit I was slightly skeptical about using cauliflower. On the plus side, all the ingredients in this recipe are easily obtainable. So, I decided to try it out and after a few attempts and several adjustments, I came up with this recipe. It really smells and tastes surprisingly close to real pizza. Sure, it's not like the traditional delicious Italian pizza but it's a very good compromise...Verdict: I absolutely loved it!

The key with this recipe is to bake the crust separately before you add the toppings. This crisps up the cauliflower and cheese, so it is capable of holding the sauce and toppings. The whole pizza is about 820 kcal and 17 g of net carbs. Just for comparison, an average pizza has more than 1000 kcal and more than 100 g of net carbs! Also, this alternative pizza is suitable for those with gluten intolerance.

The biggest challenge during my pizza experiments was getting the base right. The dough just kept being wet, saggy and very fragile. It simply didn't hold together.

Here are my tips for this recipe:
  • Dry the Cauli-rice well. Extra moisture is not good for baking and will cause the pizza to be soggy.
  • Using whole eggs will only make the pizza base more fragile. Use just egg whites instead.
  • Remember to bake the crust separately before adding any toppings!
  • Cook the pizza base thoroughly for 15-20 minutes. This is important for the base to get crunchy and firm.
  • As a topping I also tried fresh tomatoes. This unfortunately made the pizza too soggy. Be careful with toppings that contain moisture. Make sure the base is not too thick: 1/4-1/2 inch (1/2-1 cm) is enough!

|Amazing flour-free Pizza (using Cauli-rice)

|Amazing flour-free Pizza (using Cauli-rice)Preparation time


Nutritional values per serving (slice, 1/8 pizza):

Total Carbs2.7grams
Net Carbs1.9grams
of which Saturated2.7grams

Macronutrient ratio: Calories from carbs (7.6%), protein (23.5%), fat (69%)

|Amazing flour-free Pizza (using Cauli-rice)Ingredients (per pizza):

Pizza Base:
  • 1 tbsp tomato purée (15g / 0.5 oz)
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic
  • ½ tsp dried fennel seeds
  • ¼ tsp dried flaked chilies
  • 1 tbsp fresh parsley
  • 1 tbsp fresh basil
  • ½ cup sliced brown mushrooms (36g / 1.3 oz)
  • 10 slices pepperoni ham (20g / 0.7 oz)
  • ¼ cup grated mozzarella cheese (28g / 1 oz)
  • ¼ cup fresh basil leaves

Note: When looking for ingredients, try to get them in their most natural form (organic, without unnecessary additives).

|Amazing flour-free Pizza (using Cauli-rice)Instructions:

  1. First, rice the cauliflower. You can find the instructions here. Place the cooked Cauli-rice into a towel and squeeze all the water out of it. It is important to get the rice as dry as possible so that there won’t be extra moisture in the crust. Drying Cauli-rice will help the pizza maintain its crispiness.
    |Amazing flour-free Pizza (using Cauli-rice)
  2. Preheat oven to 450 F / 225 C. In a bowl, mix the riced cauliflower with the egg white, grated mozzarella cheese ("pizza type", low-moist) and Parmesan cheese, dried basil and oregano, garlic powder (you can also use one crushed garlic clove) and salt.
    |Amazing flour-free Pizza (using Cauli-rice)
  3. Line a baking sheet with parchment paper or place on a non-stick tray. Press the cauliflower mixture evenly on the prepared pan. I kept the crust pretty thin, about 1/4 inch thick. Spray with some extra virgin olive oil. This will help the pizza get nice and brown. I made the pizza almost square but you can make any shape you like.
    |Amazing flour-free Pizza (using Cauli-rice)
  4. Bake for 15-20 minutes until the crust is firm and golden brown. After cooked, remove the tray from the oven and set aside. Keep the oven on.
  5. Meanwhile, prepare the pizza sauce. Mash the garlic, chop the basil and place with the rest of the ingredients into a small bowl. Mix with a spoon (or blend).
    |Amazing flour-free Pizza (using Cauli-rice)
  6. When the pizza base is nice and brown, spread the sauce evenly all over it.
    |Amazing flour-free Pizza (using Cauli-rice)
  7. Top with grated mozzarella cheese, pepperoni and sliced mushrooms. Sprinkle with freshly chopped basil leaves. Place in the oven and cook for an additional 10-15 minutes. Keep an eye on it to make sure it doesn't get burnt!
    |Amazing flour-free Pizza (using Cauli-rice)
  8. Enjoy!
    |Amazing flour-free Pizza (using Cauli-rice)

Any suggestions? Please, leave a comment :-)

Comments (14) -

mike 3/12/2013 8:38:26 PM United States #

Thanks for the recipe. I miss pizza... I'll try it soon!


Julian 3/12/2013 8:58:09 PM United States #

This looks damn delicious. I will be making this pizza this upcoming weekend. *Drools*** Smile~~~~


Maria 9/16/2013 9:04:35 AM #

Yummy! I made it last night (my second attempt) and it was fabulous! First time I made it I forgot to squeeze the juice out of cauliflower and it was too soggy :-(


Martina @ KetoDiet 10/11/2013 8:04:46 PM #

Thanks to all of you! Smile


Sophie 10/4/2014 10:23:50 AM #

Wow this looks amazing!!! Just starting the LCHF diet and didnt realise how many awesome receipes are out there, thank you so much for sharing, am loving ur blog!


Martina @ KetoDiet 10/6/2014 1:38:16 PM #

Thank you Sophie!


gyongy5 6/9/2015 7:40:54 PM #

I did it today, it has a fantastic taste!! It didn't come up from the baking paper, but next time I will try it again. Thank you very much for the receipt!!


Martina @ KetoDiet 6/9/2015 11:45:30 PM #

Thank you! I've fine-tuned this recipe and will soon post an updated version with a crunchier base and less carbs Smile


Helen 8/28/2015 11:03:27 AM #

Can you freeze these bases?


Martina @ KetoDiet 9/11/2015 6:32:28 PM #

Yes, it should work but I'd probably bake the crust first (not freeze it raw) and freeze the crust separated by parchment paper (if making more crusts).


Leslie 9/30/2015 8:29:54 AM #

I tried this on the weekend. It was lovely.
Thank You.


Martina @ KetoDiet 10/14/2015 6:30:43 PM #

Thank you Leslie! Here is an updated version in case you want to check it out:


Devialini De Souza 10/27/2015 1:02:31 PM #

I have not tried the cauli pizza recipe but I did try the recipe on for the vegeterian pizza and it was an instant hit with family and friends. In fact I even made it for my husband's birthday party and our guests loved it. Here is the link.


Martina @ KetoDiet 10/28/2015 6:45:59 PM #

Sounds delicious!


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