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Pizza night just got healthier with this 3 Ingredient Cauliflower Pizza Crust! This family friendly cauliflower pizza crust is easy, simple, and uses just three ingredients.
If this low carb recipe looks delicious to you, try my Keto Cloud Bread, Low Carb Taco Bowl, my recipe for mini Low Carb Shepherds Pie, or this Cauliflower Fried Rice Recipe.
Why I Love This Low Carb Pizza Crust
We all love pizza, right? The problem is that the crust is usually packed full of carbs and sugar. It’s hard to justify eating something–even when it’s so delicious–when it has so many nutritional drawbacks.
This 3 ingredient low carb cauliflower pizza crust recipe solves all of those problems! You can now have pizza that tastes great, but won’t completely blow your food goals.
Enjoy!
– Becca
Ingredients in this Low Carb Pizza Crust
See the recipe card for full information on ingredients and quantities.
- Cauliflower: Cauliflower is a super versatile ingredient. For this recipe, we’ll mince it in a food processor, but first, you’ll need to cut it into florets. Check out this post on how to cut a cauliflower into florets for tips to make it easier.
How to Make Cauliflower Pizza Crust
Step 1: Start by preheating your oven or pizza oven to 400º – this dough cooks best in a hot oven!
Place the cauliflower in food processor and mince. Add the mozzarella and egg, then stir it together with a spoon or fork.
Using a spatula, press the cauliflower mixture onto baking sheet lined with a piece of parchment paper.
Step 2: Continue pressing the dough until you get your desired shape, being careful not to press it too thin.
Once your oven has preheated, place your baking sheet into the oven and let it cook for 10-15 minutes, or until the bottom of the crust has started to brown a bit.
Step 3: Using another sheet of parchment, carefully flip the pizza crust onto the new parchment paper.
Add your toppings and then bake for another 7-10 minutes, or until the cheese is melted and your crust has browned.
Step 4: Allow the pizza to cool slightly and serve warm.
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Recipe Tips
- When halving this recipe, you can still use one egg–it comes out just fine.
- If you can’t or don’t like to eat cauliflower, these stuffed Pizza Peppers are another low carb pizza option to satisfy your pizza cravings.
Healthy Eating Plans
This recipe makes 2 servings (2 pizza crusts)
21 Day Fix Containers
- One whole crust counts as: 1 green, 1½ blue, and ¼ red container.
- Half a crust (a typical serving) counts as: ½ green, ¾ blue, and just a tiny bit of red.
Don’t forget to count any toppings you add!
Cauliflower Pizza FAQs
I consider this a healthy pizza crust. For me, it’s more about the ingredients being wholesome than having them be fat free or super low calories. I like knowing that I’m eating real food and serving real food to my family.
Yes, this is a gluten free pizza crust recipe. This is a great option for those of you who need to or want to avoid gluten. Gluten free pizza crusts carry the same issues as traditional crusts–they’re packed full of sugar and carbs.
For a low carb option, this is a super simple recipe. I also really enjoy that it’s not just replacing one kind of unhealthy ingredient for another. We’re actually taking out the unhealthy ingredients and making this homemade pizza crust out of better ingredients altogether
No, cauliflower pizza doesn’t take exactly like regular pizza, but it’s a great alternative and it can definitely taste similar to regular pizza.
This recipe for cauliflower pizza crust is low carb. There are just 7.5 grams of carbohydrates per serving.
I personally love to make a protein-rich side dish like this Boneless Buffalo Wings Recipe, or these Instant Pot Chicken Wings. This Baked Onion Blossom is also a fun, low carb appetizer to have on pizza night!
If you tried this recipe for 3 Ingredient Cauliflower Pizza Crust or any other recipe on my site please leave a rating and let me know how it went in the comments!
Cauliflower Crust Pizza
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Equipment
- Parchment Paper
- Food processor
Ingredients
- 2 cups cauliflower
- 1 cup mozzarella cheese
- 1 eggs
Instructions
- Preheat your oven to 400º Fahrenheit.
- Place the cauliflower in food processor and mince. Add the mozzarella and egg, then stir it together with a spoon or fork. 2 cups cauliflower, 1 cup mozzarella cheese, 1 eggs
- Press onto parchment paper in a circle or square (or any other desired pizza shape) and place on a baking sheet or pizza stone. Cook for 10-15 minutes, or until the bottom has browned a bit.
- Using another sheet of parchment, carefully flip the pizza crust onto the new parchment paper. Add your toppings to the bottom of the crust (it gets a little crispier that way), and bake another 7-10 minutes or until browned.
Video
Notes
Nutrition
Make This Recipe?
Make sure to follow on Pinterest @bludlum and on Instagram @beccaludlum
Could you use fat free mozzarella cheese to lower the points more.for the purple plan?
Absolutely!
Becca,
It’s delightful & really helps that pizza craving.
Can you use frozen cauliflower rice ?
I’d cook it and make sure to drain the water out first :)
How does this work for 2B Mindset? I know veggies first, but how do the egg and cheese factor in?
They’re both protein on 2B :) If you need a food list, you can signup to receive access to my printable library here: https://mycrazygoodlife.com/newsletter
Is it 1 cup cooked or uncooked cauliflower? And do you chop it up real small fist to measure out the cup?
1 cup cooked, and not super small -it’s ok if it’s a little under or over.
Thank you so very much 👍😁
I would like to say how very impressed I am with this crust and thank you for posting a recipe that is low carb, low calorie, and gluten free. This was everything my diet needed for me to give into my pizza craving without ruining all my hard work.
A few tips to those of you trying this recipe: every oven is different and cooking times and techniques therefore can vary. The instructions as written didn’t work for me.
I needed to do the following:
First, don’t spread your cauliflower mixture too thin. This recipe makes two approximately 12 inch diameter personal size crusts. I used a parchment lined baking sheet and also sprinkled the crust with a little garlic powder and ground black pepper.
Bake at 400 for about 15 minutes until the bottom of the crust looks golden. Cool for 2 minutes. Carefully remove the parchment with crust on it from the baking sheet. Line the baking sheet with another piece of parchment and flip the crust onto it, carefully peeling away the original parchment.
Return to oven and bake for an additional 10 minutes until the underside is golden. Remove from oven and allow to cool for 2 minutes. Carefully move to a wire cooling rack and allow to cool completely. This allows the crust to firm up and actually feel like a crust.
Top with whatever toppings you like and bake in oven just long enough to melt your cheese.
This was very tasty and satisfying! Thank you again for a great recipe!
Kathrine – your method worked for me also ! Thank you for your input ! It’s a great crust I just couldn’t do it their way either ! Yours was perfect !❤️
Katherine,
I used your method & the crust was easier to manage than other recipes I’ve tried. Thanks for the tips!
Are you sure about the calorie count on this? And if so, what type of mozzarella did you use? I just put the ingredients into the my fitness pal app and the calorie count is significantly higher, because a cup of Kraft part skim low moisture shredded mozzarella is 320 calories, an egg is 72 calories and 2 cups cauliflower is 54 calories. Which makes it 223 calories per serving.
Hi Katherine,
Thank you so much for bringing this to our attention. The website we use to calculate nutritional information was not giving an accurate total for this recipe. I went back and checked (we were using Kroger low-moisture part-skim Mozzarella) and it was indeed wrong. I’ll update the post right now :)
Can this pizza be safely frozen? Also I’m expecting tht if yes, it should be frozen baked.
Any feedback ?
I’d freeze it at least a little bit cooked!
Thank you.
If the cauliflower is already riced, how much would I use
Maybe 2 cups?