Follow us 148.4k
Everybody loves pizza — but the carbs? Not so much. A single slice of regular pizza can send your carb count soaring, which is why I set out to create a truly satisfying low-carb version.
I’ll be honest, I was skeptical about cauliflower at first. But after a few experiments (and some flops), I finally nailed a crust that holds together, crisps up, and actually tastes like pizza. It’s not a traditional Italian pie, but it’s a delicious, cheesy compromise that I loved from the very first bite.
The trick? Baking the crust twice. That’s what gets the base firm enough to hold the toppings without turning soggy. With this method, you’ll have a cauliflower crust pizza that smells amazing, tastes fantastic, and has just 17 grams of net carbs for the whole pie — compared to more than 100 grams in a typical pizza.
Follow us 148.4k
Why You’ll Love This Cauliflower Crust Pizza
- Low in carbs, big on flavor – Just a fraction of carbs for the whole pizza, compared to 100+ g in a traditional crust. Only 7.7 g net carbs per serving (2 slices)!
- Crispy and sturdy – Unlike most cauliflower pizza crust, this one is sturdy. Baking the crust twice makes it firm enough to hold all your toppings without going soggy.
- Naturally gluten-free and nut-free – Made without grains and almond flour, so it’s perfect for anyone avoiding gluten and nuts.
- Cheesy and satisfying – Parmesan and mozzarella in the crust give it flavor and structure.
- Easy to customize – Top it with pepperoni, veggies, or your favorite low-carb pizza toppings.
Ingredients & Swaps
- Cauliflower rice – The base of the crust. Be sure to cook it well to remove moisture. You can also use frozen cauliflower rice (thawed and squeezed dry).
- Egg white – Helps bind the crust without making it too soft. Whole eggs can be used, but the crust will be more fragile.
- Mozzarella cheese – Use low-moisture shredded mozzarella for the crust, and fresh mozzarella for the topping.
- Parmesan cheese – Adds flavor and extra structure to the crust. Pecorino Romano works too.
- Seasonings – Garlic powder, oregano, basil, and a pinch of salt for a pizza-like flavor.
- Olive oil or ghee – For greasing and brushing the crust to help it crisp up.
- Toppings – Pizza sauce (I make my own Marinara Sauce), pepperoni, mushrooms, mozzarella, Parmesan, and fresh basil. Swap with your favorite low-carb toppings (olives, spinach, peppers, sausage).
Follow us 148.4k
Tips for Best Results
- Remove as much moisture as possible – This is the single most important step. Whether you pan-cook or microwave the cauliflower rice, always squeeze it well before mixing.
- Keep the crust thin – About 1/4 inch (1/2 cm) thick is ideal. Too thick and it will stay soggy in the middle.
- Bake the crust twice – First bake it plain, then flip and bake again before adding toppings. This gives you a sturdy, crisp base.
- Don’t overload toppings – Too much sauce, cheese, or veggies with high water content (like fresh tomatoes) will soften the crust.
- Serve fresh – Cauliflower pizza is at its best right out of the oven. Reheating works, but the crust won’t be as crisp.
Cauliflower Crust Pizza FAQ
Why is my cauliflower crust soggy?
The key is to remove as much moisture as possible from the cauliflower. Cook it first to evaporate water, then bake the crust twice, flipping it once for best results, and then baking more once you add toppings. If you skip either step, the crust will likely stay soft.
Can I microwave the cauliflower rice?
Yes. Instead of cooking the cauliflower rice in a pan, you can microwave it for 5–6 minutes until soft. Let it cool slightly, then transfer to a nut milk bag or clean kitchen towel and squeeze out as much liquid as possible before mixing with the other crust ingredients.
Can I use frozen cauliflower rice?
Yes, but thaw it completely first. Then squeeze out excess water in a clean kitchen towel or nut milk bag before cooking, or the crust will be too wet.
Can I make this without cheese?
Cheese helps bind the crust and gives it structure. If you need it dairy-free, try using extra egg whites plus 2–3 tablespoons of almond flour or ground flax meal, but note that it won’t get as crispy as the cheese version, and the flavor will be different.
How do I make the crust hold together better?
Keep it thin — about 1/4 inch (1/2 cm) thick. A thinner crust dries out more and holds up better. Also, avoid too many watery toppings like fresh tomatoes or zucchini unless they’re pre-cooked.
Can I make this ahead of time?
Yes! You can bake the crust, cool it, and refrigerate for up to 3 days or freeze it. When ready to use, add toppings and bake again until heated through and crisp.
Follow us 148.4k
Storage Tips
This cauliflower crust pizza is best enjoyed fresh while the crust is still crisp. If you have leftovers, let them cool completely, then store in an airtight container in the fridge for up to 3 days. Reheat in a hot oven or air fryer to bring back some of the crispness—avoid microwaving, as it will make the crust soft.
You can also freeze the crust (before adding toppings) for a quick meal prep option. Bake the crust, let it cool, then wrap tightly and freeze for up to 3 months. When ready to use, bake from frozen for a few minutes before adding your toppings.
Keto Pizza Recipes You Will Love
If you enjoyed this cauliflower crust pizza, you’ll love these other low-carb takes on the classic. Also, here are some of my favorites!
Hands-on Overall
Serving size 1/4 pizza
Nutritional values (per 1/4 pizza)
Net carbs7.7 grams
Protein28.4 grams
Fat28.6 grams
Calories406 kcal
Calories from carbs 8%, protein 28%, fat 64%
Total carbs9.9 gramsFiber2.2 gramsSugars3.5 gramsSaturated fat12.9 gramsSodium1,275 mg(55% RDA)Magnesium44 mg(11% RDA)Potassium476 mg(24% EMR)
Ingredients (makes 1 pizza)
Pizza Base:
- 2 1/2 cups cauliflower rice (300 g/ 10.6 oz)
- 1 egg large white
- 1 cup grated low-moist mozzarella (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese (45 g/ 1.6 oz)
- 1/2 tsp garlic powder
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp sea salt
- 1 tbsp extra virgin olive oil or ghee, for greasing
Topping:
- 1/4 cup sugar-free Marinara pizza sauce (60 g/ 2.1 oz) - you can make your own
- 1/4 tsp dried fennel seeds
- 1/4 tsp dried flaked chilies
- 1 tsp dried parsley
- 1 ball of fresh mozzarella, sliced (125 g/ 4.4 oz)
- 2 medium brown mushrooms, sliced (40 g/ 1.4 oz)
- 10-15 slices of pepperoni (50 g/ 1.8 oz)
- 1/2 cup grated mozzarella cheese (57 g/ 2 oz)
- 2 tbsp grated Parmesan cheese (10 g/ 0.3 oz)
- 1/4 cup fresh basil leaves
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Start by grating the cauliflower to make the cauli-rice by following this recipe.
- Heat a large pan with 2 teaspoons of olive oil over medium-high heat. Add the cauliflower rice, season with salt, and reduce the heat to low. Cook for about 15 minutes, stirring often, until most of the moisture is gone. Take off the heat.
- Transfer the cooked cauliflower rice to a bowl. Add 1 cup grated mozzarella, 1/2 cup grated Parmesan, and garlic powder.
- Add the dried oregano and egg white. Mix well with your hands until the dough comes together.
- Place the dough on a pizza tray (I used a 13-inch/ 33 cm tray) lined with strong parchment paper and flatten to create the pizza crust using your hands. The crust should be no more than 1/2 inch (1 cm) thick, ideally less.
- Bake for 15–20 minutes. Remove from the oven, cover with another sheet of parchment, and flip the crust onto the new paper so it’s upside down.
- Peel off the top parchment (use a knife to loosen if needed). Brush the crust with the remaining 1 tespoon of olive oil.
- Return to the oven for another 10 minutes, or until golden. Meanwhile, mix the marinara sauce with fennel seeds and chili flakes. Remove the crust from the oven and spread the marinara on top.
- Add sliced fresh mozzarella, mushrooms, the reserved grated mozzarella and Parmesan, and the pepperoni slices. Bake for another 5–10 minutes, until the toppings are bubbly and crisp.
- Finish with fresh basil before serving. Store leftovers in the fridge for up to 3 days and reheat before eating.
Cauliflower Crust Pizza With Mushrooms & Pepperoni
Step by Step
Ingredients
- 2 1/2 cups cauliflower rice (300 g/ 10.6 oz)
- 1 egg large white
- 1 cup grated low-moist mozzarella (113 g/ 4 oz)
- 1/2 cup grated Parmesan cheese (45 g/ 1.6 oz)
- 1/2 tsp garlic powder
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp sea salt
- 1 tbsp extra virgin olive oil or ghee, for greasing
- 1/4 cup sugar-free Marinara pizza sauce (60 g/ 2.1 oz) - you can make your own
- 1/4 tsp dried fennel seeds
- 1/4 tsp dried flaked chilies
- 1 tsp dried parsley
- 1 ball of fresh mozzarella, sliced (125 g/ 4.4 oz)
- 2 medium brown mushrooms, sliced (40 g/ 1.4 oz)
- 10-15 slices of pepperoni (50 g/ 1.8 oz)
- 1/2 cup grated mozzarella cheese (57 g/ 2 oz)
- 2 tbsp grated Parmesan cheese (10 g/ 0.3 oz)
- 1/4 cup fresh basil leaves
Instructions
- Preheat the oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional). Start by grating the cauliflower to make the cauli-rice by following this recipe.
- Heat a large pan with 2 teaspoons of olive oil over medium-high heat. Add the cauliflower rice, season with salt, and reduce the heat to low. Cook for about 15 minutes, stirring often, until most of the moisture is gone. Take off the heat.
- Transfer the cooked cauliflower rice to a bowl. Add 1 cup grated mozzarella, 1/2 cup grated Parmesan, and garlic powder.
- Add the dried oregano and egg white. Mix well with your hands until the dough comes together.
- Place the dough on a pizza tray (I used a 13-inch/ 33 cm tray) lined with strong parchment paper and flatten to create the pizza crust using your hands. The crust should be no more than 1/2 inch (1 cm) thick, ideally less.
- Bake for 15–20 minutes. Remove from the oven, cover with another sheet of parchment, and flip the crust onto the new paper so it’s upside down.
- Peel off the top parchment (use a knife to loosen if needed). Brush the crust with the remaining 1 tespoon of olive oil.
- Return to the oven for another 10 minutes, or until golden. Meanwhile, mix the marinara sauce with fennel seeds and chili flakes. Remove the crust from the oven and spread the marinara on top.
- Add sliced fresh mozzarella, mushrooms, the reserved grated mozzarella and Parmesan, and the pepperoni slices. Bake for another 5–10 minutes, until the toppings are bubbly and crisp.
- Finish with fresh basil before serving. Store leftovers in the fridge for up to 3 days and reheat before eating.
Nutrition (per serving, 1/4 pizza)
Calories406kcal
Net Carbs7.7g
Carbohydrates9.9g
Protein28.4g
Fat28.6g
Saturated Fat12.9g
Fiber2.2g
Sugar3.5g
Sodium1,275mg
Magnesium44mg
Potassium476mg
Detailed nutritional breakdown (per 1/4 pizza)
| Total per 1/4 pizza |
| 7.7 g | 28.4 g | 28.6 g | 406 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 2.2 g | 1.4 g | 0.2 g | 19 kcal |
| Egg white, fresh |
| 0.1 g | 0.9 g | 0 g | 4 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 1.6 g | 6.7 g | 5.6 g | 83 kcal |
| Parmesan cheese |
| 0.4 g | 4 g | 2.9 g | 44 kcal |
| Garlic powder, spices |
| 0.5 g | 0.1 g | 0 g | 3 kcal |
| Oregano, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Marinara sauce |
| 0.7 g | 0.2 g | 2.4 g | 25 kcal |
| Fennel seeds, dried |
| 0 g | 0 g | 0 g | 0 kcal |
| Peppers, chile (chili), flaked and dried, spices |
| 0.1 g | 0 g | 0.1 g | 1 kcal |
| Mozzarella cheese, fresh (for salads) |
| 0.9 g | 7.6 g | 5 g | 79 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 0.8 g | 3.4 g | 2.8 g | 42 kcal |
| Parmesan cheese |
| 0.1 g | 0.9 g | 0.6 g | 10 kcal |
| Mushrooms (brown), fresh |
| 0.4 g | 0.3 g | 0 g | 2 kcal |
| Pepperoni, salami, pork or beef |
| 0 g | 2.8 g | 5.5 g | 62 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 3.4 g | 30 kcal |
| Basil, fresh |
| 0 g | 0 g | 0 g | 0 kcal |
Do you like this recipe? Share it with your friends!