Keto Cauliflower Pizza Crust – There are few things as popular in low-carb circles as keto cauliflower pizza crust, a low-carb version of real dough for pizza. It’s one of the best! It’s made with mostly riced cauliflower, cheese, and egg, and is only 3g net carbs per slice compared to 15–20 in a traditional flour crust. The cauliflower imparts a delicate flavor and a tender bite, but the cheese and eggs really just hold it all in, resulting in a pliable, supple crust.
To prepare, cauliflower is cooked, wrung dry, mixed with binding ingredients, and baked until golden. The result is a crispy, halfway chewy crust that’s delicious with basic toppings (marinara, mozzarella, and pepperoni) and fancier ones (goat cheese and spinach). A few recipes even work with herbs or garlic powder for flavoring.
Not only is this crust a keto dream, but it’s also packed with nutrients, fiber, vitamins, and antioxidants from that lovely cauliflower. It’s perfect for anyone who misses regular pizza but craves a healthier version that still can fit into low-carb macros. Easy and versatile, keto cauliflower pizza crust makes it possible to enjoy pizza night while sticking to your diet.
Keto Cauliflower Pizza Crust Recipe
Ingredients
Equipment
Method
- Add cauliflower florets to the food processor; pulse until finely riced.
- Microwave frozen riced cauliflower for 5 minutes to steam, then let cool slightly.
- Squeeze cauliflower as dry as possible in a clean towel to achieve a crisp crust.
- In a bowl, combine cauliflower, egg, Mozzarella/ Parmesan cheese, Italian seasoning, and salt.
- Spread the mixture on parchment paper into a 1/4-inch-thick circle for the crust.
- Place in the oven and preheat to 400°F (200°C) for 20–25 minutes or until light brown
- Top the crust with sauce, cheese, and your favorite toppings, then bake another 10 minutes or until melted and bubbly.
Notes
Flavour Profile of Keto Cauliflower Pizza Crust
- Mild & Nutty- The cauliflower crust tastes similar to a light, earthy bread when baked.
- Cheesy & Savory– Mozzarella or parmesan in the crust provides fat and umami.
- Herby & Aromatic- The garlic, oregano, and Italian seasoning really enhance the flavor of both the crust and toppings.
- Tangy & Zesty- Tomato sauce (or make keto white sauce), for acidity and vibrancy.
- Customizable & Calmative- Toppings like pepperoni, veggies & extra cheese are high in added flavor, while the low-carb crust keeps things cool.
Keto Cauliflower Pizza Crust Nutrition and Calories
| Nutrient | Amount |
| Calories | 150–180 kcal |
| Total Fat | 8–10 g |
| Saturated Fat | 3–4 g |
| Protein | 10–12 g |
| Total Carbohydrates | 5–6 g |
| Dietary Fiber | 2–3 g |
| Net Carbs | 3–4 g |
| Sodium | 250–300 mg |
FAQs
Q1. Is cauliflower pizza keto-friendly?
A1. Yes — it’s made with cauliflower, cheese, and eggs, so it’s much lower in carbohydrate count than a traditional pizza.
Q2. How many carbs are in cauliflower pizza keto?
A2. Approximately 3-4 net carbs a slice.
Q3. Can I use frozen cauliflower rice that is frozen?
A3. Yes — simply steam, squeeze excess wrinkles, and mix into the crust.
Q4. Does cauliflower crust pizza taste like pizza?
A4. But toppings can get it very close; the flavor is lighter and somewhat earthier.
Q5. How do you avoid a soggy crust?
A5. It helps to squeeze as much water as you can from the cauliflower before baking.
Hi, I’m Candice Knauer!
I’m passionate about creating delicious, healthy meals that make the keto lifestyle simple and enjoyable. What started as my personal journey into low-carb cooking has grown into a collection of recipes that I love sharing with others who want to feel their best while still enjoying great food.