Grain-Free Cauliflower Pizza

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Grain-Free Cauliflower PizzaPin recipeFollow us 125.0k

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 yourlighterside.com: 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!

Grain-Free Cauliflower Pizza

Hands-on Overall

Nutritional values (slice, 1/8 pizza)

Net carbs2.1 grams
Protein5.7 grams
Fat7.8 grams
Calories102 kcal

Calories from carbs 8%, protein 22%, fat 70%

Total carbs3 gramsFiber0.8 gramsSugars0.9 gramsSaturated fat2.8 gramsSodium325 mg(14% RDA)Magnesium13 mg(3% RDA)Potassium150 mg(8% EMR)

Ingredients (per pizza)

Pizza Base:
  • 1 1/2 cup cauli-rice (175 g/ 6.2 oz)
  • 1 egg large white
  • 1/2 cup grated low-moist mozzarella (60 g/ 2.1 oz)
  • 1/3 cup finely grated Parmesan cheese (30 g/ 1.1 oz)
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano
  • 1 tsp dried basil
  • 1/2 tsp salt
  • extra virgin olive oil or virgin coconut oil, for greasing
Sauce:
  • 1 tbsp tomato purée (15 g/ 0.5 oz)
  • 2 tbsp extra virgin olive oil (30 ml)
  • 1 clove garlic, minced
  • 1/2 tsp dried fennel seeds
  • 1/4 tsp dried flaked chilies
  • 1 tbsp fresh parsley
  • 1 tbsp fresh basil
Topping:
  • 1/2 cup sliced brown mushrooms (36 g/ 1.3 oz)
  • 10 slices pepperoni ham (20 g/ 0.7 oz)
  • 1/4 cup grated mozzarella cheese (28 g/ 1 oz)
  • 1/4 cup fresh basil leaves

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.
    Grain-Free Cauliflower Pizza
  2. Preheat oven to 225 °C/ 450 °F. 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.
    Grain-Free Cauliflower Pizza
  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.
    Grain-Free Cauliflower Pizza
  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).
    Grain-Free Cauliflower Pizza
  6. When the pizza base is nice and brown, spread the sauce evenly all over it.
    Grain-Free Cauliflower Pizza
  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!
    Grain-Free Cauliflower Pizza
  8. Enjoy!
    Grain-Free Cauliflower Pizza

Any suggestions? Please, leave a comment :-)

Ingredient nutritional breakdown (slice, 1/8 pizza)

Net carbsProteinFatCalories
Cauliflower, fresh
0.6 g0.4 g0.1 g5 kcal
Egg white, fresh
0 g0.4 g0 g2 kcal
Mozzarella cheese (low moisture, for pizza)
0.4 g1.8 g1.5 g22 kcal
Parmesan cheese
0.1 g1.3 g1 g15 kcal
Spices, garlic powder
0.1 g0 g0 g1 kcal
Oregano, dried
0.1 g0 g0 g1 kcal
Spices, basil, dried
0 g0 g0 g0 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Tomato purée (unsweetened)
0.1 g0 g0 g1 kcal
Olive oil, extra virgin
0 g0 g3.4 g30 kcal
Garlic, fresh
0.1 g0 g0 g1 kcal
Spices, fennel seed
0 g0 g0 g0 kcal
Peppers, chile (chili), flaked and dried, spices
0 g0 g0 g0 kcal
Parsley, fresh (spices)
0 g0 g0 g0 kcal
Basil, fresh
0 g0 g0 g0 kcal
Mushrooms (brown), fresh
0.2 g0.1 g0 g1 kcal
Pepperoni, beef and pork, sliced
0 g0.5 g1.2 g13 kcal
Mozzarella cheese (low moisture, for pizza)
0.2 g0.8 g0.7 g10 kcal
Basil, fresh
0 g0 g0 g0 kcal
Total slice, 1/8 pizza
2.1 g5.7 g7.8 g102 kcal
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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (22)

I have a question on the Pizza Base ingredients list.
How is the Mozzarella cheese and the Parmesan Cheese both 1/2 a cup when the grams are 60 and 30?
Thanks in advance!!!

Reply

Hi Lizzie, it's actually even less (30 grams should be just 1/3 cup parmesan - fixed). The reason for the different weights is different density.

Reply

This is such a good pizza crust.  Today I made a breakfast pizza for friends. Most of them  know I am Low Carb, but not necessarily Keto. I made the crust as shown and topped it with a Keto Alfredo sauce, mushrooms, onions, eggs, spicy pork sausage & cheese. My non-Keto Friends loved it.

Reply

I am making this tonight. I used a whole bag of trader joes cauli rice but the crust overall is pretty small! The photos make it seem much more substantial. Am I missing something??

Reply

Hi Talia, I don't think it's that small - have you tried weighing the ingredients? Here's an improved recipe - I recommend you use this one: Foolproof Cauli-Pizza Pepperoni

Reply

Can you make these without the cheese and still get a good result?

Reply

I've tried it without the cheese in the crust. So basically i take 2 cups of cauli rice and dry them on medium heat on the pan. then mix it up with 3/4th cup of quick oats and an egg and mix the dough. Pat the crust in shape on a baking tray and bake till golden brown.
and to avoid the cheese in the topping you can simply use sour cream or ranch dressing to make it saucy.

Reply

Thank you! In this case we'd need to use almond flour to keep the recipe keto (oats are high in carbs).

Reply

I have not tried the cauli pizza recipe but I did try the recipe on www.dietdoctor.com 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.
http://www.dietdoctor.com/vegetarian-lchf-sunday-pizza-with-coleslaw

Reply

Sounds delicious!

Reply

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

Reply

Thank you Leslie! Here is an updated version in case you want to check it out: Foolproof Cauli-Pizza Pepperoni

Reply

Can you freeze these bases?

Reply

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).

Reply

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!!

Reply

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

Reply

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!

Reply

Thank you Sophie!

Reply

Thanks to all of you! 😊

Reply

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 :-(

Reply

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

Reply

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

Reply