Keto Cauliflower Crust Pizza Recipe

By Dr. Eric Berg DC

01/10/2025

Keto Cauliflower Crust Pizza Recipe

Total Time: 35 mins

Serves: 8

Per serving: 147 calories, 11 g protein, 3 g carbohydrates, 7.5 g fat

Ingredients

2 cups cauliflower, finely grated

2½ cups organic mozzarella cheese, shredded

2 large eggs

½ cup low-carb tomato sauce

Directions:

Preheat oven to 450 degrees F / 232 degrees C.
Place parchment paper on baking sheet or use nonstick pizza pan.
Combine cauliflower, two cups of mozzarella cheese, and eggs in medium bowl. Mix well until thoroughly combined.
Spread cauliflower pizza dough onto parchment paper and shape into round crust, about half an inch thick.
Bake in oven for 15 minutes or until edges are golden brown.
Remove from oven, then top with tomato sauce and remaining mozzarella cheese.
Return to oven and bake for 10 to 15 minutes, until cheese is melted and bubbly.
Let cool for 5 to 10 minutes before slicing and serving.

Recipe tips:

For the best cauliflower pizza crust results, squeeze out excess moisture from the cauliflower.
Place a pizza stone in the oven while preheating to help crisp up the crust.
Add your favorite pizza toppings, such as bell peppers, onions, mushrooms, chicken, or crispy bacon.
Avoid cooking the crust with the toppings, as this can make the cauliflower base soggy.
Frozen cauliflower rice can be used in place of freshly grated cauliflower. However, ensure to thaw and drain cauliflower to achieve a crispy crust.
To create finely grated cauliflower, pulse fresh or frozen cauliflower florets in a food processor until they resemble rice.
Incorporate garlic powder into the cauliflower pizza dough for extra flavor.
Fresh basil or oregano can be added to the pizza sauce for a more aromatic finish.
Make cauliflower pizza crust in advance and freeze for a hassle-free meal on busy days.

Cauliflower crust

Hosting a pizza night while staying in fat-burning mode is now easier than ever with this Keto Cauliflower Pizza Crust recipe.

Ready in just 35 minutes, this recipe combines cauliflower, organic mozzarella cheese, and sugar-free tomato sauce to create a low-carb dish your entire family will enjoy.

Packed with flavor and fantastic for sharing, Cauliflower Pizza is a guilt-free way to satisfy your comfort food cravings.

Why you’ll love this keto-friendly recipe

This crispy Cauliflower Pizza Crust makes dinner a fun and engaging experience, bringing the whole family together to prepare a delicious, customizable meal everyone will enjoy.

The best pizza crust begins with fresh cauliflower, finely grated into a light, fluffy, and naturally gluten-free base, making it ideal for those with gluten sensitivities.

Moreover, this versatile recipe can be customized to suit everyone’s tastes. Add creamy goat cheese for a tangy twist, or top it with fresh veggies and herbs for a burst of color and flavor.

This recipe is also 100 percent keto-approved due to the use of cauliflower instead of traditional wheat flour.

"Cauliflower has a low glycemic index (GI) of 15, while wheat flour has a GI of 71," explains Dr. Berg. "This means cauliflower won't spike your blood sugar levels, which keeps you in fat-burning mode."

Whether you're a pizza purist or love trying new toppings, this recipe combines a mouthwatering crust with endless personalization options.

Preparing cauliflower pizza crust.

Pizza made healthy

Loaded with wholesome ingredients, this low-carb Cauliflower Crust recipe delivers delicious flavor while offering valuable health benefits.

Cauliflower, the star ingredient, is packed with vitamin C, which boosts immune health and helps keep your skin healthy and glowing.

Furthermore, a study published in Nutritional Composition and Antioxidant Properties of Fruits and Vegetables found that cauliflower is a rich source of antioxidants, including glucosinolates, phenolic compounds, and carotenoids.

Antioxidants may slow the development of chronic diseases, such as certain cancers and heart disease, due to their potent anti-inflammatory properties.

Cauliflower is also low in carbohydrates and high in fiber, making it an excellent choice to support digestion while helping you feel fuller for longer.

According to the U.S. Department of Agriculture (USDA), one cup of organic riced cauliflower contains five grams of carbs and two grams of fiber.

Since fiber isn’t digested or absorbed by the body, it can be subtracted from a food’s total carb count, which leaves just three grams of net carbs per cup of cauliflower—a fraction of what’s found in traditional wheat-based pizza crust.

Meanwhile, mozzarella cheese offers a generous dose of calcium and protein, which are crucial for maintaining strong bones and facilitating muscle repair.

Eggs, another key ingredient in this recipe, are packed with high-quality protein and essential nutrients, including choline, which supports healthy brain function and energy-making processes.

Moreover, the sugar-free tomato sauce delivers a robust flavor without added sugars, ensuring stable insulin levels, which is crucial for those following keto or monitoring their blood sugar balance.

What to serve with this Keto Cauliflower Crust Pizza Recipe

There are endless keto-approved side options to pair with this delicious and easy-to-make low-carb Cauliflower Crust Pizza.

Here are a few delicious ideas to take your pizza night to the next level.

Stuffed Portabella Mushrooms

For a unique and decadent side dish, serve your pizza alongside Stuffed Portabella Mushrooms.

Stuffed with vegan cream cheese, onions, tomatoes, and zucchini, these mushrooms are full of flavor and perfect for a vegetarian or vegan diet.

Keto Garlic Bread

No pizza night is complete without delicious garlic bread to soak up all the sauce.

Made with almond flour and topped with a garlicky butter spread, this Keto Garlic Bread is the perfect low-carb side to accompany your pizza, offering a crispy, buttery bite that’s both satisfying and full of flavor.

Keto Mozzarella Sticks

For a cheesy and crunchy treat to nibble on while waiting for the pizza to cook, try these Keto Mozzarella Sticks, which feature almond flour, pork rinds, and Italian seasonings.

They're ideal for dipping in marinara sauce and add a touch of indulgence to your dinner menu.

Zucchini Fries

Serve your pizza with these Zucchini Fries for a fun and wholesome twist on traditional French fries. They're crispy, tender, and a great source of fiber and essential nutrients.

Chicken Caesar Vinaigrette Salad

There's nothing like a fresh and zesty salad to balance out the hearty flavors of pizza.

This Chicken Caesar Vinaigrette Salad is simple to make and provides an excellent source of protein, healthy fats, and leafy greens for a well-rounded and nutritious meal.

Low-Carb Bread Sticks

Take your pizza night to the next level with these scrumptious Low-Carb Bread Sticks made with almond flour, mozzarella cheese, and cream cheese.

They're a delectable appetizer or side dish that perfectly complements your pizza, offering a warm, cheesy, and satisfying bite with all the flavor and none of the carbs.

Mother and daughter making pizza

Storing and reheating tips

If you're short on time, you can prepare this Keto Cauliflower Crust ahead of time and store it in the refrigerator for up to three days.

Alternatively, you can freeze cauliflower pizza crust for up to a month and thaw it before baking your pizza.

To reheat leftovers, place them in a preheated oven at 375 degrees F (190 degrees C) for about 10 minutes or until heated through. It’s best to avoid using a microwave to prevent the crust from becoming soggy.

Enjoy your Keto Cauliflower Crust Pizza hot from the oven. Then, serve it with a side salad or zesty veggies for a satisfying meal.

Keto cauliflower pizza

Final thoughts

This Keto Cauliflower Crust Pizza recipe contains nutritious and wholesome ingredients, including cauliflower, eggs, mozzarella cheese, and low-carb tomato sauce.

Pair this pizza with your favorite keto meals, such as a Caesar salad, Garlic Bread Sticks, or Zucchini Fries, for a guilt-free feast that keeps you satiated and in fat-burning mode.

FAQ

1. How many carbs are in this Keto Cauliflower Crust Pizza Recipe?

This Keto Cauliflower Crust Pizza recipe contains only three grams of carbs per serving, making it an excellent option for those following a Healthy Keto® diet.

2. Is cauliflower crust gluten-free?

Yes, cauliflower crust is gluten-free due to the use of cauliflower instead of traditional wheat flour.

3. Is cauliflower crust pizza really healthier?

Yes, cauliflower crust pizza is a healthier alternative to traditional pizza crust as it contains fewer carbs while offering more fiber and essential nutrients.

4. How is cauliflower crust made from scratch?

Cauliflower crust is made by grating cauliflower into a fine texture and then combining it with eggs, cheese, and seasonings before baking in the oven.

For added convenience, you can also use frozen riced cauliflower. However, be sure to thaw and drain it before using to prevent a soggy crust.

5. What are the ingredients in pizza cauliflower crust?

This recipe contains four simple ingredients, which include riced cauliflower, eggs, organic mozzarella cheese, and sugar-free tomato sauce.

6. Is there a healthy pizza?

Yes, this Keto Cauliflower Crust Pizza is healthier than traditional pizza. It replaces a classic flour crust with nutrient-dense cauliflower and uses sugar-free tomato sauce.