3-Ingredient Keto Cauliflower Pizza Crust
The cauliflower pizza crust recipe is a healthy keto pizza crust recipe made with only 3 simple ingredients. Bonus, this cauliflower crust recipe is also gluten-free and grain-free.
What are cauliflower pizza crust recipes?
Cauliflower pizza crust recipes are flour-less, gluten-free, low-carb pizza crusts made of 3 simple ingredients:
- Grated cauliflower is also known as cauliflower rice because of its rice-like texture and shape.
- Shredded mozzarella
- Eggs
It is a very healthy pizza crust recipe perfect for anyone watching their carb intake. This crispy cauliflower pizza crust recipe is perfectly keto-friendly.
In fact, one single slice contains only 3 grams of net carbs. Plus, the calories in a cauliflower pizza are very low.
There are only 66 calories per slice! It is ideal for anyone looking to lose weight. But before you start, you need to make cauliflower rice.
How to make cauliflower rice?
Keto pizza crusts made of cauliflower are very easy to make. Let’s have a look at what you need to succeed in this delicious crispy cauliflower pizza crust anytime. First, you need a food processor to pulse your cauliflower florets into a rice-like texture.
Otherwise, you can directly buy cauliflower rice from the store. We call cauliflower rice the result of grated or pulsed cauliflower florets.
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Cooked cauliflower is an excellent Keto-friendly vegetable. Carbs in cauliflower only reach 1.7g of net carbs per 100g once cooked. So this great recipe is perfect if you’re on the keto diet!
After your cauliflower is pulsed, you need to steam your cauliflower rice. The best technique is to steam your cauliflower into a microwave-proof bowl.
Obviously, if you don’t have a microwave, you need to use a vegetable steamer or boil your cauliflower rice in water.
Finally, for a perfect result, drain all the residual water left in your steamed cauliflower rice. You need a clean towel for this.
Hi! Do you need help to start Keto?
By Carine from Sweetashoney
How to make crispy cauliflower pizza crusts?
Everyone loves a crispy pizza crust, and below are my top-4 tips to make a crispy cauliflower pizza crust:
- Drain your cauliflower rice as much as you can. You must obtain a ball of steamed cauliflower, like a dough, very dry and compact.
- Spread it thinly on your baking sheet. The thinner, the crispier!
- Pre-bake the crust and flip it after 15 minutes.
- Use full-fat mozzarella cheese.
- Avoid water-loaded toppings or precook them. Mushrooms, zucchini, or eggplant release water on your pizza crust and soften the crust. I recommend cooking these ingredients in a frying pan before adding them to the crust.
Cauliflower pizza crust keto recipe ideas
This keto crust recipe can be used as a pizza crust replacement, and therefore most regular pizza toppings can be used.
In order to limit carbs, opt for a no-sugar-added tomato paste or tomato sauce. You can also use sour cream as a zero-carb option. Our favorite keto pizza toppings are:
- Pepperoni
- Sausage
- Mushrooms
- Italian Seasoning
- Cheese
- Onions
- Olives
- Peppers
- Chicken
- Beef
- Anchovies
- Some spicy olive oil
More keto pizza crusts
Other keto pizza crusts you would love to try if you enjoy this recipe.
Have you made this low-carb pizza crust recipe? Share a comment or review below!
XOXO Carine
Recipe Card
Keto Cauliflower Pizza Crust
Ingredients
- 5 cups Cauliflower Rice about the head of a medium size cauliflower
- 1 large Beaten Egg or flaxegg
- ½ cup Grated Mozzarella
- ¼ teaspoon Garlic Salt optional
- 1 teaspoon Dried Oregano optional
Instructions
- Preheat oven to 200°C (400°F).
- Prepare a baking sheet covered with parchment paper. Spray some oil on top to prevent the crust from sticking. Set aside.
- Place half of the cauliflower florets into a food processor with the S blade attachment. Process for 30 seconds, stop, scrape the bottom and sides. Repeat for 30 seconds until all the florets are pulsed into fine cauliflower rice - it will look like couscous/semolina. Transfer the cauliflower rice into a microwave-safe glass bowl. Process the other half of the cauliflower florets until pulsed into rice and transfer into the glass bowl.
- Cover the glass bowl with a microwave-safe lid. Microwave for 5-6 minutes. Remove from the microwave with oven mittens - be careful it is super hot!
- Transfer the hot cauliflower rice onto a clean towel. Squeeze as firmly as you can to release all the water. Again it is hot, so use your oven mittens to avoid burning your hands.
- Open the towel. You should obtain a dry ball of cooked cauliflower rice. Transfer into a bowl, add spices, salt, beaten egg, and cheese. Combine with a spatula. The cheese will melt, and the cauliflower pizza crust is forming.
- Press the cauliflower crust onto the prepared baking sheet. Press with your hands to form a round pizza.
- Bake for 15 minutes or until the borders are crispy.
- It is optional, but if you can flip over the crust and bake for an extra 5-8 minutes on the other side, it will add extra crispiness to the crust.
- Spread your favorite pizza toppings starting with a sauce like sour cream or no-added-sugar tomato paste, then flat ingredients like pepperoni, ham and finish with extra grated pizza cheese
- Bake again for 15 minutes until your toppings are cooked and the cheese is melted.
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Disclaimer
The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sugar alcohols from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sugar alcohols are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.
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Absolutely delicious, I love this Pizza receip the most!
I just made this pizza crust& it turned out so good. Didn’t feel bad for eating it.
Can you do meal prep with these where you roll the crusts out thin and leave it in the baking tray then freeze it for later? Just curious if I could prep several and deep freeze them then add toppings and bake from frozen later?
Of course, it will work very well. No need to defrost, add topping on the prebaked frozen crust and pop in the oven as a regular pizza. Enjoy, XOXO Carine.
this recipe didnt stste how many carbs per slice
Sorry for that ! The nutrition panel is now showing properly. One slice of crust brings you 3 g net carbs. The recipe serve 6 slices. Enjoy, XOXO Carine.
do you preface this? I dont see further instructions on this except the 3 ingredients and cooking califlower in microwave.
thanks
Hi.. I cant seem to find which step the egg has bee used in.. can this b made without the egg ?
In step 6, you can also use a flaxegg for an egg free cauliflower pizza crust. See recipe note to see how to make flxegg. Enjoy the pizza crust, XOXO Carine.
Sorry there was an issue wih the recipe plugin not showing the recipe it is fixed now ! Enjoy the crust. XOXO Carine.
Hi. Can you make this without cooking the cauliflower?
Hi, Unfortunately no. It won’t hold together. The cooked cauliflower is soft and the cheese stick to it creating the most delicious soft, crispy pizza crust when baked. Enjoy the recipe my friend. XOXO Carine.
Can you use a difference grated cheese for example mozzarella instead of Parmesan cheese
Yes, sure any grated cheese works in this recipe. My favorite are mozarella, cheddar, emmental or edam.
Hi, have you ever froze this Pizza? If yes, what did you do with it after it came out of the freezer? Thanks.
Hi, no I did not freeze it but I will recommend you to pre-bake the crust before freezing.
Holy Smokes! Just made this for me and my husband (the man who refuses to eat veggies). Not only did he devour it, he asked when I could make more. Huge success, THANKS!
Hi Jakkie, I LOVE those sort of comment! Such a pleasure to read you and realised that my recipes makes people love veggie even the most weird veggie like cauliflower 🙂 I have got another veggie pizza recipe that always works well too. Check out the spinach pizza crust here: https://www.sweetashoney.co.nz/spinach-pizza-crust/ or you can try to make my garlic breadstikcs made of cauliflower & broccoli here: https://www.sweetashoney.co.nz/cheesy-caulibroccoli-garlic-breadsticks/
Enjoy and see you around soon 🙂 Carine.
Just made this and it is PERFECT!! I added some finely diced leeks since I didn’t have quite enough cauliflower after having used the rest to make cauliflower mash earlier this week. I also had more like 2/3-3/4 cup of parmesan.
That is great! It is nice to read positive comments 🙂 Leek should taste good as well a must try for my next one. I recently tested broccoli instead of cauliflower and except the strange greenish color for a pizza it taste awesome !
I’m trying this for the 1st time. there was a little broch in the cali i am using and i thought what the heck.
I’m looking forward to trying this pizza crust. Thanks.
It is really yum and you will be surprised by how it taste great 🙂 you will not believe it is made of cauliflower.
I’ve been wanting to try cauliflower pizza crust forever and just simply haven’t gotten around to it. You have solidified I must make it and soon because this looks to delicious and too easy to not try! Thanks!
Thanks for sharing my recipes! Carine.