This Amazing Thin Crust Cauliflower Pizza needs just 5 ingredients and it’s low carb, gluten free, nut free, keto and I promise you, does not even taste like cauliflower!
I’m sure some of you have attempted a cauliflower pizza before in hopes it would satisfy that carb loving craving. And I bet you’ve been disappointed. I’ve even been disappointed in recipes I’ve tried. All of them seemed to fail in the ability to be able to pick it up like a typical pizza.
I’m here today sharing my take on the cauliflower pizza that truly curbs that greasy pizza craving you so desire and it does not even have a hint of cauliflower taste!
Doesn’t it look fabulous? All the makings of a really good pizza and it’s just 3 net carbs for 2 slices for this crust and you can REALLY pick it up, for real!!!
When I’ve made cauliflower pizza in the past, most recipes always seem to include mozzarella cheese. I have these tasty Cheesy Cauliflower “Bread Sticks” that are use mozzarella, but weren’t strong enough in my opinion to use as a pizza in order to add toppings other than cheese. So I decided a change in the cheese was in order. If you think about it, mozzarella is a moisture rich cheese and that is why any cauliflower pizzas that include it are never going to have that ability to actually pick up with your hands and eat it.
I decided a hard dry cheese was needed to create that texture I so desired, that ability to truly eat this pizza with your hands, not a fork and knife. Parmesan cheese was my choice!
After it cooks if you want to firm it up even more before diving in, you can cut it and place the pizza slices on a wire rack which will help them not to get soggy on the baking pan.
Is it a perfect resemblance to a thin crust carb laden dough? No of course not. But it is a pizza you don’t need to eat with a fork and knife. It is low carb, keto and gluten free and it does curb that craving. It passed the test with my picky children and hubby and the teenager who hates anything cauliflower ate a piece.
Brenda’s Notes:
- You can buy a small head of cauliflower to rice it yourself in a food processor. A small head is about 4 cups florets, once riced if you have more than 10 ounces in weight, do not include. Make sure to weight out the 10 ounces on a scale. The raw cauliflower does not need to be precooked.
- You could also just buy cauliflower rice in the frozen section in Walmart and other supermarkets. My frozen cauli rice was a perfect 10 ounce bag which will be a time saver in the making of this pizza.
- I recommend buying parmesan and grating it yourself.
- Nutrition info does not include the marinara sauce, cheese and pepperoni, it’s for the crust alone.
- My Quick Marinara sauce is fabulous for this pizza!
- I used a 12 inch in diameter round pizza pan.
Enjoy!
Meal Planning
If you love meals like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb keto dinner meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if you aren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizes and the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! LEARN MORE TODAY!
Keto Low Carb Cauliflower Pizza
Remember to subscribe to the Sugar Free Mom Newsletter for free and receive fresh recipe notifications delivered into your inbox!
If you try a recipe, please use the hashtag #sugarfreemom on instagram for a chance to be featured! Follow Sugar Free Mom on Facebook | Instagram | Pinterest | Twitter for all of the latest content, recipes and updates.
Keto Low Carb Cauliflower Pizza
Ingredients
- 10 ounces cauliflower rice or 4 cups florets
- 1 cup parmesan cheese grated
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1 egg large (1/4 cup liquid)
Instructions
-
Preheat the oven to 400 degrees F.
-
Place cauliflower in a food processor and pulse until crumbly and rice like.
-
Heat the cauliflower rice in a dry skillet over medium high heat, stirring often to remove as much moisture as possible, about 10 minutes. Once it looks somewhat dry, add parmesan cheese and seasonings.
-
Continue to cook on medium heat until the parmesan is melted.
-
Remove from the heat and stir in the egg.
-
Use parchment on a 12 inch round pizza pan and spray with olive oil cooking spray. Spread out the "dough" and flatten as best you can. use another piece of parchment paper on top if it's too sticky for your hands to spread and make the edges slightly higher to form a crust.
-
Bake for 20 minutes. Add your favorite toppings and bake another 10 minutes. Cut into 8 large slices and serve!
Recipe Notes
Nutrition Information is for the cauliflower crust, not including toppings.
Net Carbs for 2 slices= 3g
Related Posts
Sugar Free Sugar Cookies (Low Carb, Keto, Nut Free, Gluten Free)
Keto Fathead Low Carb Pizza Rolls
Grain Free Low Carb Cheesy Cauliflower Bread Sticks
Keto Maple Cinnamon Egg Loaf Recipe (Paleo)
Low Carb Fathead Reuben Calzone (Keto, Gluten Free)
Keto Rosemary Sea Salt Breadsticks (Nut Free, Gluten Free)
Astrid D says
January 25, 2018 at 12:22 pmWow, looks delicious. I’ll be making this on Friday.
I heard a helpful tip for making riced cauliflower: Put fresh cauliflower pieces into a blender jar and add lots of water, to an inche above the cauli pieces. Pulse a few seconds until it resembles rice, then strain out the water. If also using the stem, do it separately as the stem parts take more pulsing. Thanks for the recipe!
Maria says
January 26, 2018 at 2:08 pmI really want to try this… quick question – if using frozen riced cauliflower do you thaw it first or just cook from frozen?
Brenda says
January 26, 2018 at 3:03 pmNope I’ve used it straight from the freezer when I tried it, and let it cook on the skillet for about 10 minutes until it looks less wet.
J9 says
December 2, 2018 at 10:12 pmExcellent thanks. This was going to be my question!
Mary Ann says
February 1, 2018 at 6:47 amAny suggestions on what to use instead of Parmesan cheeses for a dairy free option?
Brenda says
February 1, 2018 at 7:12 amI wonder if nutritional yeast might work?
AMANI AHMED says
September 30, 2018 at 9:19 amGo veggie parmesan cheese
D t says
October 16, 2018 at 4:52 pmAlso, using parmesan cheese makes it Non keto. You can’t call it a keto recipe since keto is “cheese free”.
Brenda says
October 16, 2018 at 5:20 pmI’m not sure where you’ve gotten info on keto but keto is definitely NOT dairy free unless one chooses to be as a personal choice.
Jeff says
March 23, 2019 at 9:10 pmAbsolutely correct. That person must be confusing paleo with keto, which have many similarities, but no dairy in paleo but allowed in keto.
Jackie rios says
October 29, 2018 at 10:07 pmYes. You can. Not all Kind but there are a lot Of choices!
Robin says
November 1, 2018 at 6:56 pmKeto is most definitely NOT dairy free! Who told you such a thing??
yASMIN AKIN says
February 21, 2019 at 11:19 amKETO IS NOT DAIRY FREE AND YOU SHOULD REALLY MAYBE BE INFORMED ON WHAT YOU ARE TALKING ABOUT BEFORE YOU POST IT
Liz says
April 16, 2019 at 6:24 pmBe nice. No need to yell 😊. People are learning all the time.
Isa says
January 28, 2019 at 10:14 pmYou can use 1/2 cup cornmeal like I just did. It’s in the oven, so excited!
Laura says
February 16, 2019 at 4:34 pmCorn meal in addition to the recipe or replacing something in the recipe?
Laura says
February 8, 2018 at 9:00 pmWjat would you suggest when using fresh, not cooked cauliflower?
Laura says
February 8, 2018 at 9:04 pm*What
Brenda says
February 9, 2018 at 6:24 amHi Laura, not sure I understand your question since I am using fresh non cooked cauliflower in this recipe.
Laura says
February 11, 2018 at 12:47 pmThanks for the recipe! I made it today and enjoyed the flavor. I didn’t use parchment b/c I have a cast iron pizza pan. My pizza turned out ‘floppy’ perhaps b/c of the pan. I’ll try it again with the parchment and perhaps longer in the oven.
Any tips on making it ‘non-floppy’ would be appreciated!
Thanks!
-L
Flo says
August 18, 2018 at 10:17 amThe pan has to be preheated along with the oven so it is already hot when you place the crust on. Should come out crispy.
Darcy says
January 3, 2019 at 7:20 pmAgree! This recipe wasn’t good. Crispy on the outside and soggy in the center. Had to eat it with a knife and fork, I like to pick my pizza up by the hands. Probably need some sort of flour perhaps almond flour? Also one bag of Couliflower rice made a very small personal size pizza.
Maribeth says
February 20, 2018 at 8:40 pmHow much Parmesan by weight rather than volume? Different graters can produce very different volumes for the same weight.
Lana says
April 9, 2018 at 10:08 amI made this today, it was spot on, delicious, didn’t have a taste of caulflower at all. It was a perfect pizza I am amazed. Thank you so much! I will try your other recipes. Would you say is this acceptable to eat once a week? :3
Brenda says
April 9, 2018 at 4:20 pmAbsolutely! thank you!
Nancy says
April 25, 2018 at 4:00 pmI loved this! I hate trying to squeeze the cauliflower through a towel … no need with this recipe! Thank you so much! PS First time the crust stuck togather too!
Brenda says
April 25, 2018 at 4:48 pmThank you Nancy!
Jen says
June 5, 2018 at 5:27 pmHi,
I made this to spec and unfortunately I wasn’t able to pick it up and eat it. I had to use a fork and knife. Any suggestions?
Thank you
Lori says
August 29, 2018 at 7:33 pmI did too!!
Justine Belanger says
June 8, 2018 at 9:31 pmI found leaving it whole on a rack to cool down left mw with a crispy crust pizza.
Corianna says
June 9, 2018 at 7:24 pmWhat an AMAZING recipe! My family and I thank you to the moon & baaaaaack! It tastes like thin crust yummy pizza! We use stoneware and leave iton a little longer, but otherwise it’s perfect! Thank you for sharing this 🤗😁👍
Susy says
June 14, 2018 at 6:34 amThe flavor was great, but the crust remained mushy despite cooking it for an additional 5 minutes. Could it have been due to using dairy-free parmesan cheese?
John West says
June 19, 2018 at 12:39 pmgoing to try tonight – can crust be made ahead of time? Thanks
Brenda says
June 19, 2018 at 4:38 pmMaybe if you bake it then let it cool, refrigerate and then when ready to have it for dinner reheat about 5 minutes, add toppings and cook to melt cheese on top.
Lori says
February 17, 2019 at 3:32 pmHello, I was just reading recipes for cauliflower pizza dough and whoever it was talking about it says she cooked the crust as in the recipe, about 20 minutes, but then flipped it over for another ten minutes in the oven…exact crispiness, I hear! I’m going to try this today for our dinner.
Corina says
June 27, 2018 at 9:08 pmA little confused with step 6. What I interpreted it as, was to put parchment on pizza pan, oil it, spread the mixture on top, and put another piece of parchment paper on top to flatten it, then remove the top parchment paper and then bake?? I had issues with the crust sticking to the parchment paper even after baking. Maybe because we made it too thin? I’m not really sure. I’d like to try this again, any recommendations would help!
Brenda says
June 28, 2018 at 1:22 pmMaybe you just need to grease it a whole lot more. It is sticky and you may need to peel it off the parchment or use a spatula under it to really get it off the parchment. If you allow it cool a bit before trying to remove it from the parchment that will help too.
Alma Castaneda says
July 3, 2018 at 1:13 amI added the egg while the mixture was in the skillet and I think that’s why it took longer to stick together and it came out a bit too salty for my taste. It was my first time making this but overall I think it’s ok. I did burn it a little lol but i like it extra crispy. I think next time i’m going to add half a cup of parmesan instead next time.
Vanessa says
August 15, 2018 at 7:12 pmOmg I just made it and it came out amazing . Very easy to make and I’m not even a cook I’m so surprised. 5 stars
Darlin says
August 21, 2018 at 11:59 pmOmg! I was on Keto for a week ( lost 8 pounds woohoo) and I wanted to make celebratory cauliflower pizza. I found your recipe and my boyfriend and I loved it! It’s so good 🙂
Lori says
August 29, 2018 at 7:36 pmWhat do I need to do differently to have a crispy crust? I had to eat mine with a fork. I just cooked it in my non-stick skillet in the oven.
Jody Gayhart says
September 26, 2018 at 9:14 pmMade this tonight. Very good. The bad…I aren’t the whole thing.
Beth says
September 29, 2018 at 1:46 pmI have been making cauliflower pizza crust for years. This is by far the easiest and best tasting recipe I have ever tried. We’ had it twice this week and I plan to make some for the freezer. Thank you!
Brenda says
September 29, 2018 at 3:32 pmThank you so much!
Celeste says
September 29, 2018 at 4:34 pmTrying this recipe tonight! Do you know if “dough” can be frozen and eaten later? Perhaps half-cooked, like other pizza doughs? Thanks in advance!
Cheryle Stora says
November 20, 2018 at 6:05 pmI’m very curious to know this as well. I’m facing the possibility of hospitalization for bed rest and looking for keto recipes that I can make now for my husband to get him through the month I’ll be out of comission if it happens. Keto has basically cured his type 2 diabetes and I’d hate to see him get unwell again. Yes he’s a grownup and can theoretically cook for himself … But realistically he’d be back to Domino’s every night within a week like when he was a bachelor lol.
Christy Sharp says
November 8, 2018 at 9:18 amI love this pizza! I’ve made it like a dozen times.
If you cook it longer the crust gets crispier also,
I add a fourth of teaspoon of crushed red pepper flakes to it.
Lori Kukler says
November 15, 2018 at 8:28 pmThis is such a great recipe especially since it does not use creamed cheese like most do! But since I’ve made the original recipe so many times I’ve tweeked it a bit. After you cook the riced cauliflower to evaporate the water let it cool and squeeze it in a cheese cloth. You can’t imagine how much water it will release which results in a crispier crust. I also add additional seasonings to the crust such as garlic powder and red pepper flakes to give the crust more seasoning. Also if you pre heat a pizza stone in the oven and transfer the pizza on it for step 2 it also helps crisp the crust. Love this recipe its a keeper!
Christine Rudalf says
December 13, 2018 at 10:27 pmI made this tonight and it was soooooo delicious we also had to eat it with a fork but we loved it so much. We just started the keto diet and I hope we can find more recipes like this. Thank you so much for posting this.
Tara Latini says
January 4, 2019 at 9:17 pmMade this last night and it was amazing. The whole family loves it. Thanks you!
Kristen Leichliter says
January 12, 2019 at 11:28 pmCan’t wait to try this. My 6year old daughter has type 1 diabetes and low carb foods are better for her. Regular pizza has sooo many carbs and makes her sugar sky high so I’m really excited to try your recipe. Thank you so much!
Kristen Siegler says
January 19, 2019 at 3:34 pmPHENOMENAL! I cooked up some tomatoes, chicken, then spinach, and used basil, garlic pepper, and onions along with parmesan to top it off. Drizzled avocado oil over that then stuck it back in the oven to melt for 8 mins! I ate 2/3 of the pizza, and I have no shame because it is delicious and within my macros. I’m a huge fan!!
Theresa says
January 22, 2019 at 10:06 amOkay so I tried this crust not so much for pizza but for a crunchy “bread “ to dip in marinara sauce and it worked! I just baked it with drizzled olive oil and a little more Parmesan sprinkled on top along with some chopped basil. And cut it in triangles. I am trying to find appetizers that I can enjoy super bowl Sunday and this will work! Thanks for the recipe.
Brenda says
January 22, 2019 at 1:05 pmGreat idea!
Eden says
February 5, 2019 at 10:49 pmI have this in the oven now. I noticed it was more dough like before I added the egg. Hope it comes out ok. How big is this pizza supposed to be? Mine looks like a small personal size?
Brenda says
February 6, 2019 at 7:00 amUnder Brenda’s Notes: The pan is 12 inch round.
Dena says
March 12, 2019 at 1:26 pmI made the cauliflower pizza crust last night and it was so easy! Since I’m allergic to tomatoes, I made it with alfredo sauce, chicken, bacon, mushrooms and spinach. It was so good, next time I’ll try it with pesto! Thanks, Brenda
Laura Jean says
March 30, 2019 at 9:01 amYou crave carbs because you need carbs. Healthy carbohydrates are an essential part of a healthy diet and trying to go without them will give you cravings because your body is telling you what it needs. The key is to properly balance each meal, with the correct amount of both carbs and protein. Keto diets, although useful short term weight loss tools, are very unhealthy in the long term and can cause serious health issues, such as kidney failure.
That being said, thank you for the recipe. I am always looking for creative ways to cook veggies. The cost of the Parmesan cheese is prohibitive but I’m sure I can modify it to work with more budget friendly ingredients.
Shaquan Harris says
April 24, 2019 at 4:50 pmThis dish was a hit with my grandchildren as well as myself and my daughter who are on the keto diet. I came out just perfect. We were able to pick it up and eat it no fork and knife needed. We made two pizzas it was so good. will definitely be trying other recipes from this site. Thanks so much.
Donna Eckman says
May 6, 2019 at 10:38 amMade this last night it was delicious! Using parmasan instead of mozzarella in the crust is genius! I did flip it over after baking 20 minutes, added topping and baked for another 15 minutes. Will definitely make again, thanks!