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Cauliflower Pizza Crust

Updated on November 3, 2014
Hot From My Oven
Hot From My Oven | Source

Love pizza, but can't eat wheat or most other grains?

I've been experimenting with cauliflower as an alternative, and I have finally come up with the right combination of ingredients and steps to take to make it work.

Diabetes is also a problem, so I have to avoid other carbohydrates that increase my blood sugar levels.

Most commercial gluten-free products contain rice flour, tapioca starch, potato starch, and corn starch which all raise my blood sugar levels and also trigger cravings for more. Even oats and quinoa tend to have glycemic indexes that are just slightly lower than table sugar.

If you miss the taste of pizza, then give this a try. Just add your favorite toppings, and enjoy.

Prep time: 10 min
Cook time: 40 min
Ready in: 50 min
Yields: 4


  • Crust:
  • One medium head of fresh cauliflower
  • 1 cup shredded part-skim mozzarella cheese or cheese of your choice
  • 1 egg
  • 1 tsp Italian seasoning or to taste
  • 1/2 tsp minced garlic
  • Topping:
  • You favorite choices
Riced cauliflower
Riced cauliflower | Source
Cauliflower, cheese and egg
Cauliflower, cheese and egg | Source
Unbaked Cauliflower- Cheese Crust
Unbaked Cauliflower- Cheese Crust | Source
Lightly-Browned Cauliflower Crust
Lightly-Browned Cauliflower Crust | Source
Cheese and Pepperoni Topping
Cheese and Pepperoni Topping | Source


  1. Preheat the oven to 4oo degrees F.
  2. Process cauliflower by following steps 3 to 6 or the optional method using 7 to 11.
  3. Put pieces of raw cauliflower into a food processor (I pulse the Nutribullet) to produce rice-like size pieces.
  4. Place the riced cauliflower into a microwaveable bowl and enough water to cover the cauliflower.
  5. Microwave 8 minutes and then drain off the water and allow it to cool a bit.
  6. Put the cooked cauliflower into a clean cloth towel and ball it up. Squeeze out all of the water. Be very careful not to burn yourself.
  7. Optional Method
  8. Cut the cauliflower in chunks and microwave with 1/2 cup water for 8 minutes.
  9. Place pieces of the cooked cauliflower into a ricer and squeeze the water out as much as you can.
  10. Put the dry cauliflower into the food processor and briefly mix it to a rice mixture.
  11. Put the riced cauliflower into a clean cloth towel and ball it up. Squeeze out all of the water. With this method it is not so hot but still be very careful not to burn yourself.
  12. Return it to the bowl and add all the rest of the crust ingredients. Mix until it forms a ball. (You may want to use a cheese that is lower in saturated fat if that concerns you)
  13. Place a silicone baking mat, or parchment paper, on a cookie sheet, or a 12 inch pizza pan. Spread the dough out evenly to approximately 1/3 inch thickness or thinner if you like a thin crust.
  14. Bake at 400 F for 35 minutes or until lightly browned.
  15. Spread on your favorite pizza toppings and bake again at 400 F for another 10 or more minutes, until the cheese is melted and browned to you liking.
  16. Allow it to cool a few minutes so the cheese in the crust firms up.
  17. For re-heated pizza, bake it in a 350 degree oven for about 10 minutes or more on a piece of aluminum foil
Cheese and Pepperoni Cauliflower Crust Pizzq
Cheese and Pepperoni Cauliflower Crust Pizzq | Source

Pizza Crust Only-Part-Skim Cheese

Nutrition Facts
Serving size: one third
Calories 185
Calories from Fat81
% Daily Value *
Fat 9 g14%
Saturated fat 5 g25%
Carbohydrates 12 g4%
Fiber 5 g20%
Protein 16 g32%
Cholesterol 102 mg34%
Sodium 349 mg15%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Cast your vote for Cauliflower Pizza Crust

The Nutribullet 600 Watts

This is the blender I use on a daily basis. Pulsing 4 or 5 florets at a time will chop the cauliflower into smaller bits for this recipe.

When I'm not making chopping veggies, I make a great smoothies. The milling blade is perfect for making flours out of nuts and seeds such as flax seeds.

Silicone Baking Sheet

I love these. I use them for all flat baking needs including under the pizza and they are great for rolling out sticky dough between two of them.

They can be used in the oven up to 400 degrees. I do not use a pizza cutter on them, though, so if you use them under the pizza use a blunt cutting tool.


I found the ricer very effective in squeezing out excess liquid from the cauliflower. It did not work well on ricing the cauliflower unless it was cooked until it was very soft.

I do have to admit that this was the first time I ever use a ricer, and it was a very old one from my grandmother.

Do You Have a Favorite Way to Make a Grain-Free Pizza?

I'm always looking for new ways to experiment with. If you would like to share your favorite ingredient, please add it into the guestbook below.


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    • Judy Filarecki profile imageAUTHOR

      Judy Filarecki 

      3 years ago from SW Arizona and Northern New York

      Thanks Jackie. I used to use a lot of barley but since going gluten and grain free, I can not longer use barley. Actually when I was using it a lot, I started gaining weight.

    • Jackie Lynnley profile image

      Jackie Lynnley 

      3 years ago from The Beautiful South

      Wow this sounds like such a great idea; I will have to try it. I use barley and lentils I keep cooked up; which only take a few minutes and toss in salads and foods where you don't even notice it and my sugar leval has remained low since I have been doing that. Of course I have never been diabetic but thought I would share that with you.

    • Shades-of-truth profile image

      Emily Tack 

      4 years ago from USA

      I would not have thought of this - great idea! I love cauliflower, and love pizza, but white flour and I do not get along, at all. Kudos!

    • Charito1962 profile image

      Charito Maranan-Montecillo 

      4 years ago from Manila, Philippines

      I, too, love pizza!

    • Judy Filarecki profile imageAUTHOR

      Judy Filarecki 

      4 years ago from SW Arizona and Northern New York

      It is the toppings that make the pizza. the crust is just the support, but this crust actually has a similar texture of a thin crust pizza, especially the next day. The other day I roasted eggplant slices and topped with my favorite pizza toppings and it was good I ate it for lunch and dinner.

    • profile image

      Lynn Klobuchar 

      4 years ago

      Sounds great. I miss the Italian flavorings now that wheat pasta and wheat based crusts are not on the menu.

    • vegetablegardenh profile image


      4 years ago

      What a great idea! I got to give this a try. Thanks for sharing!


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