On The Table

A collection of knowledge-based articles to inspire overall wellness.

Low Carb Homemade Cauliflower Pizza Crust

The cauliflower craze has emerged unique recipes, this low-carb cauliflower pizza crust included! Enjoy a satisfying pizza, all while sticking to health goals and sneaking in some veggies!

Low Carb Homemade Cauliflower Pizza Crust

The cauliflower craze has emerged some innovative and resourceful products, pizza crust included!

Why use cauliflower as a pizza crust, you may wonder?

The use of that cruciferous veggie makes it naturally fit just about any meal plan! It is low-carb, keto-friendly, gluten-free, just to name a few.

Really, this great recipe proves pizza can be both healthy and appetizing. It is also completely versatile to harness so many flavors and ingredients.

Learn how to make a satisfying pizza crust, all while sticking to health goals and sneaking in some veggies!

Cauliflower Pizza Crust Recipe

Yield: 4 servings (2 slices per serving)

Nutrition per serving: 130 calories, 7 g fat, 11 g protein, 8 g total carb, 3 g fiber

Prep time: 15 minutes
Cook time: 20 minutes
Total time: 35 minutes


• 1 head cauliflower, stalks removed
• 1/2 cup shredded mozzarella cheese
• 1/3 cup grated parmesan cheese
• 1/2 teaspoon salt
• 2 eggs, lightly beaten


1. Preheat oven to 400°F and line a baking sheet or pizza pan with parchment paper. Avoid using wax paper, as it can melt and make the crust stick to the sheet.

2. Break cauliflower into florets then rice the cauliflower in a food processor until fine, then steam in a steamer basket. Drain excess water extremely well and make sure moisture is completely out. Allow cooked cauliflower to cool and dry on a paper or dish towel. *Adequate draining is key in preventing a soggy pizza crust*

3. Combine cooled cauliflower with mozzarella, parmesan, salt, and eggs in a large bowl until well combined.

4. Transfer cauliflower mixture onto the center of the lined baking sheet and spread as a typical pizza crust.

5. Bake the crust for 20 minutes then take out to add preferred toppings. (Suggestions below!) Bake for another 10 minutes, or until the cheese is golden in color.

Suggested Toppings

From the pizza sauce to the cheese, topping cauliflower pizza crust is just like topping any other pizza crust.

Be simple or as creative as preferred, but do not miss out on a slice of delicious pizza combos below!

Pizza Sauce

Light, heavy, or somewhere in between, smear on one of these sauce ideas to "glue" the toppings and ignite flavor:

• BBQ sauce
• Buffalo sauce
• Pesto sauce
• Salsa
• Tomato sauce
• White sauce

Look for a sugar-free or low-sugar product, as sauces are notorious for containing added sugars. Preparing a homemade sauce can also help control ingredients, sugar and salt included.


Cheese is essentially the ooey-gooey glue that binds all those delicious toppings! Sprinkle the pizza with a favorite cheese, including one or a mix of these varieties:

• Blue cheese
• Cheddar cheese
• Feta cheese
• Mozzarella cheese
• Parmesan cheese
• Pepper jack cheese
• Smoked gouda cheese

To control fat and overall calorie content, choose a low-fat or part-skim cheese. Also watch the amount of cheese used, as a standard portion size is about 1/4 cup.


With cauliflower as the crust and more veggies added on top, eating veggies will

• Black olive
• Eggplant
• Green bell pepper
• Jalapeño
• Mushroom
• Red onion
• Roasted red bell pepper
• Squash

Protein Sources

Adding protein to a pizza helps make it more filling, in turn keeping you fuller and satisfied for longer.

Top the pizza with a single or variety of protein sources, including these meat, fish, chicken, or plant-based options:

• Ground beef
• Grilled chicken
• Crab
• Pepperoni
• Sausage
• Shrimp
• Tofu


Kick flavor up a notch with seasonings likely already stocked in the pantry:

• Black pepper
• Fennel
• Italian seasoning
• Oregano
• Paprika
• Red pepper flakes

Delicious Pizza Combos

To put it all together, here are some delicious pizza combos to get you inspired!


Okay, sometimes the classics are the best! For a more traditional low-carb cauliflower pizza, top with mozzarella cheese, parsley, basil, and oregano.

The Mediterranean

Let the rich nutrients of Mediterranean cuisine highlight the pizza. Layer pizza with fresh mozzarella, tomatoes, black olives, and bell peppers. Drizzle with extra virgin olive oil to deepen the flavor and nutrients!


Cauliflower tacos are not the only Mexican-inspired food on the block!

Replace traditional pizza sauce with fresh salsa and top with ground lean beef, jalapenos, and onion. Dollop with plain Greek yogurt to mimic sour cream while reducing fat and amplifying protein content.

Chicken Tikka Masala

Chicken tikka masala is creamy, warm, vibrant, and is a perfect protein source for a cauliflower pizza crust! Top with mozzarella cheese and garnish with freshly chopped cilantro.

Buffalo Chicken Pizza

Chicken wings can be quite messy to enjoy, but this pizza idea is one to love without dirtying up that kitchen towel!

Simply add grilled chicken, low-fat buffalo or hot sauce, and shredded cheese to the crust. For added creaminess and flavor, prepare a ranch dipping sauce by mixing plain Greek yogurt and a dry ranch packet mix.

Roasted Chickpeas

Reinvent this curry roasted butternut squash and cauliflower with chickpeas recipe by using as a pizza topping! Top with shredded mozzarella and garnish with fresh basil.

Cauliflower Crab

Decadent and healthy, you do not want to miss this pizza combination!

Top crust with a light alfredo sauce, real or imitation crab, minced garlic, and mozzarella cheese. Garnish with Italian seasoning and red pepper flakes.

Breakfast Pizza

Kickstart your day with a cauliflower breakfast pizza (and a delicious serving or two of veggies)!

Layer crust with eggs cooked to liking, spinach, bell pepper, onion, cheddar cheese, and other favorite breakfast goodies.

Shrimp Pesto Pizza

Prepare and smear on the pesto sauce detailed in this zucchini pasta recipe. Top with shrimp or another preferred protein source, feta cheese, and fresh basil.

Jalapeño Popper Pizza

For all those lovers of spice, this cauliflower combination is for you!

Smear a thin layer of low-fat cream cheese onto the crust and top with jalapeño slices and shredded cheddar cheese. Season with onion, garlic, salt, and pepper as desired.