Keto Recipes - Created Date : 12.10.2019

Keto Low Carb Cauliflower Pizza

Keto Low Carb Cauliflower Pizza

Keto Low Carb Cauliflower Pizza

This Amazing Thin Crust Cauliflower Pizza needs just 5 ingredients and it’s low carb, gluten free, nut free, keto and I promise you, does not even taste like cauliflower!

I’m sure some of you have attempted a cauliflower pizza before in hopes it would satisfy that carb loving craving. And I bet you’ve been disappointed. I’ve even been disappointed in recipes I’ve tried. All of them seemed to fail in the ability to be able to pick it up like a typical pizza.

I’m here today sharing my take on the cauliflower pizza that truly curbs that greasy pizza craving you so desire and it does not even have a hint of cauliflower taste!

Doesn’t it look fabulous? All the makings of a really good pizza and it’s just 3 net carbs for 2 slices for this crust and you can REALLY pick it up, for real!!!

When I’ve made cauliflower pizza in the past, most recipes always seem to include mozzarella cheese. I have these tasty Cheesy Cauliflower “Bread Sticks” that are use mozzarella, but weren’t strong enough in my opinion to use as a pizza in order to add toppings other than cheese. So I decided a change in the cheese was in order. If you think about it, mozzarella is a moisture rich cheese and that is why any cauliflower pizzas that include it are never going to have that ability to actually pick up with your hands and eat it.

I decided a hard dry cheese was needed to create that texture I so desired, that ability to truly eat this pizza with your hands, not a fork and knife. Parmesan cheese was my choice!

After it cooks if you want to firm it up even more before diving in, you can cut it and place the pizza slices on a wire rack which will help them not to get soggy on the baking pan.

Is it a perfect resemblance to a thin crust carb laden dough? No of course not. But it is a pizza you don’t need to eat with a fork and knife. It is low carb, keto and gluten free and it does curb that craving. It passed the test with my picky children and hubby and the teenager who hates anything cauliflower ate a piece.

Brenda’s Notes:

You can buy a small head of cauliflower to rice it yourself in a food processor. A small head is about 4 cups florets, once riced if you have more than 10 ounces in weight, do not include. Make sure to weight out the 10 ounces on a scale. The raw cauliflower does not need to be precooked.

You could also just buy cauliflower rice in the frozen section in Walmart and other supermarkets. My frozen cauli rice was a perfect 10 ounce bag which will be a time saver in the making of this pizza.

I recommend buying parmesan and grating it yourself.

Nutrition info does not include the marinara sauce, cheese and pepperoni, it’s for the crust alone.

Meal Planning

If you love meals like this for yourself and family, you might be interested in my meal planning membership. Weekly low carb keto dinner meal plan sent to your inbox every Friday with shopping list. The best part about my meal planning feature is that if youaren’t interested in one of the dinner meals you can swap it out for something else! You can even change serving sizesand the shopping list will adjust! It pretty amazing software and I hope you’ll take advantage of it. You can have a sustainable low carb/keto lifestyle when you’re well prepared and planning meals is the key! LEARN MORE TODAY!

Keto Low Carb Cauliflower Pizza

Remember to subscribe to the Sugar Free Mom Newsletter for free and receive fresh recipe notifications delivered into your inbox!



Preheat the oven to 400 degrees F.

Place cauliflower in a food processor and pulse until crumbly and rice like.

Heat the cauliflower rice in a dry skillet over medium high heat, stirring often to remove as much moisture as possible, about 10 minutes. Once it looks somewhat dry, add parmesan cheese and seasonings.

Continue to cook on medium heat until the parmesan is melted.

Remove from the heat and stir in the egg.

Use parchment on a 12 inch round pizza pan and spray with olive oil cooking spray. Spread out the "dough" and flatten as best you can. use another piece of parchment paper on top if it's too sticky for your hands to spread and make the edges slightly higher to form a crust.

Bake for 20 minutes. Add your favorite toppings and bake another 10 minutes. Cut into 8 large slices and serve!

Recipe Notes

Nutrition Information is for the cauliflower crust, not including toppings.

Reader Interactions


Wow, looks delicious. I’ll be making this on Friday.

I heard a helpful tip for making riced cauliflower: Put fresh cauliflower pieces into a blender jar and add lots of water, to an inche above the cauli pieces. Pulse a few seconds until it resembles rice, then strain out the water. If also using the stem, do it separately as the stem parts take more pulsing. Thanks for the recipe!

Thanks for the recipe! I made it today and enjoyed the flavor. I didn’t use parchment b/c I have a cast iron pizza pan. My pizza turned out ‘floppy’ perhaps b/c of the pan. I’ll try it again with the parchment and perhaps longer in the oven.

Any tips on making it ‘non-floppy’ would be appreciated!



Agree! This recipe wasn’t good. Crispy on the outside and soggy in the center. Had to eat it with a knife and fork, I like to pick my pizza up by the hands. Probably need some sort of flour perhaps almond flour? Also one bag of Couliflower rice made a very small personal size pizza.

I made this today, it was spot on, delicious, didn’t have a taste of caulflower at all. It was a perfect pizza I am amazed. Thank you so much! I will try your other recipes. Would you say is this acceptable to eat once a week? :3

What an AMAZING recipe! My family and I thank you to the moon & baaaaaack! It tastes like thin crust yummy pizza! We use stoneware and leave iton a little longer, but otherwise it’s perfect! Thank you for sharing this ??????

Hello, I was just reading recipes for cauliflower pizza dough and whoever it was talking about it says she cooked the crust as in the recipe, about 20 minutes, but then flipped it over for another ten minutes in the oven…exact crispiness, I hear! I’m going to try this today for our dinner.

A little confused with step 6. What I interpreted it as, was to put parchment on pizza pan, oil it, spread the mixture on top, and put another piece of parchment paper on top to flatten it, then remove the top parchment paper and then bake?? I had issues with the crust sticking to the parchment paper even after baking. Maybe because we made it too thin? I’m not really sure. I’d like to try this again, any recommendations would help!

Maybe you just need to grease it a whole lot more. It is sticky and you may need to peel it off the parchment or use a spatula under it to really get it off the parchment. If you allow it cool a bit before trying to remove it from the parchment that will help too.

I added the egg while the mixture was in the skillet and I think that’s why it took longer to stick together and it came out a bit too salty for my taste. It was my first time making this but overall I think it’s ok. I did burn it a little lol but i like it extra crispy. I think next time i’m going to add half a cup of parmesan instead next time.

I have been making cauliflower pizza crust for years. This is by far the easiest and best tasting recipe I have ever tried. We’ had it twice this week and I plan to make some for the freezer. Thank you!

I’m very curious to know this as well. I’m facing the possibility of hospitalization for bed rest and looking for keto recipes that I can make now for my husband to get him through the month I’ll be out of comission if it happens. Keto has basically cured his type 2 diabetes and I’d hate to see him get unwell again. Yes he’s a grownup and can theoretically cook for himself … But realistically he’d be back to Domino’s every night within a week like when he was a bachelor lol.

This is such a great recipe especially since it does not use creamed cheese like most do! But since I’ve made the original recipe so many times I’ve tweeked it a bit. After you cook the riced cauliflower to evaporate the water let it cool and squeeze it in a cheese cloth. You can’t imagine how much water it will release which results in a crispier crust. I also add additional seasonings to the crust such as garlic powder and red pepper flakes to give the crust more seasoning. Also if you pre heat a pizza stone in the oven and transfer the pizza on it for step 2 it also helps crisp the crust. Love this recipe its a keeper!

I made this tonight and it was soooooo delicious we also had to eat it with a fork but we loved it so much. We just started the keto diet and I hope we can find more recipes like this. Thank you so much for posting this.

Can’t wait to try this. My 6year old daughter has type 1 diabetes and low carb foods are better for her. Regular pizza has sooo many carbs and makes her sugar sky high so I’m really excited to try your recipe. Thank you so much!

PHENOMENAL! I cooked up some tomatoes, chicken, then spinach, and used basil, garlic pepper, and onions along with parmesan to top it off. Drizzled avocado oil over that then stuck it back in the oven to melt for 8 mins! I ate 2/3 of the pizza, and I have no shame because it is delicious and within my macros. I’m a huge fan!!

Okay so I tried this crust not so much for pizza but for a crunchy “bread “ to dip in marinara sauce and it worked! I just baked it with drizzled olive oil and a little more Parmesan sprinkled on top along with some chopped basil. And cut it in triangles. I am trying to find appetizers that I can enjoy super bowl Sunday and this will work! Thanks for the recipe.

I made the cauliflower pizza crust last night and it was so easy! Since I’m allergic to tomatoes, I made it with alfredo sauce, chicken, bacon, mushrooms and spinach. It was so good, next time I’ll try it with pesto! Thanks, Brenda

You crave carbs because you need carbs. Healthy carbohydrates are an essential part of a healthy diet and trying to go without them will give you cravings because your body is telling you what it needs. The key is to properly balance each meal, with the correct amount of both carbs and protein. Keto diets, although useful short term weight loss tools, are very unhealthy in the long term and can cause serious health issues, such as kidney failure.

That being said, thank you for the recipe. I am always looking for creative ways to cook veggies. The cost of the Parmesan cheese is prohibitive but I’m sure I can modify it to work with more budget friendly ingredients.

This dish was a hit with my grandchildren as well as myself and my daughter who are on the keto diet. I came out just perfect. We were able to pick it up and eat it no fork and knife needed. We made two pizzas it was so good. will definitely be trying other recipes from this site. Thanks so much.

Made this last night it was delicious! Using parmasan instead of mozzarella in the crust is genius! I did flip it over after baking 20 minutes, added topping and baked for another 15 minutes. Will definitely make again, thanks!

Your email address will not be published. Required fields are marked *


Name *

Email *


By submitting this comment you agree to share your name, email address, website and IP address with Sugar Free Mom. This information will not be used for any purpose other than enabling you to post a comment. *

Microwave cooking and nutrition

Are microwaves bad for your health? Almost every American house has a microwave. The convenience they offer is undeniable. However, despite the widespread use of microwave ovens and excellent safety recordings, some people suspect that cooking microwaved food makes it somewhat less healthy by removing foods from eating. Do you cook with microwave? Are microwave foods healthy?

How does microwave cooking work?

Understanding how microwave ovens work can help clarify the answers to these general questions. Microwave ovens cook food similar to radio waves but using shorter energy waves. These waves are highly selective, mainly affecting water and other electrically asymmetrical molecules - one end is positively charged and the other is negatively charged. Microwave ovens cause these molecules to vibrate and rapidly generate thermal (heat) energy.

Are microwaves safe to cook?

Some foods, when they are exposed to heat, from a microwave oven or a normal oven, are broken down. Vitamin C is perhaps the most clear example. However, since microwave cooking times are shorter, cooking with microwave does a better job of preserving vitamin C and other nutrients that are decomposed when heated.

When going to the vegetables, cooking in water takes some of the nutritional values ??because the nutrients flow into the cooking water. For example, boiled broccoli loses glycosinolate, a sulfur-containing compound that can give vegetables the ability to fight against cancer (and many find it distinctive and some find it disgusting). Steaming vegetables - even steaming microwave - is it better? In some ways, yes. For example, steamed broccoli holds more glucosinolate than boiled or fried broccoli.

Are microwaves bad for your health?

The method of cooking, which keeps the nutrients in the best way, is a method that quickly heats, warms food and uses as little liquid as possible. The microwave meets these criteria. Using the microwave with a small amount of water evaporates food from the inside out. It contains more vitamins and minerals than almost all other cooking methods and shows that microwave foods can be really healthy.

But let's not get lost in details. Vegetables are good for you in any way you prepare, and most of us don't eat enough. Is the microwave oven good or bad? Microwave is an engineering wonder, a miracle of convenience - and sometimes advantageous in feeding.

Learn more about safe microwave cooking. See. "Microwave food in plastic: Is it dangerous or not?"

  • SHARE :