Is Cauliflower Pizza Keto Friendly? Full Recipe and Nutritional Facts

Have you ever tried making Cauliflower Pizza Crust? It’s a quick and easy way to make deliciously flavorful pizza with crispy edges! Plus, it’s naturally grain-free. But, if you’re on the keto diet, is cauliflower pizza crust keto friendly?

What Are Cauliflower Pizza Crust Recipes?

Cauliflower Pizza Crust is gluten-free, flour-free, and low-carb (but is it keto?). (see below for the answer)

Only three primary components, plus seasonings, are needed to make this excellent pizza crust. What you’ll need is the following:

Cauliflower pizza crust recipes are flour-less, gluten-free, low-carb pizza crusts made of 3 simple ingredients plus seasonings:

  • Grated cauliflower is also known as Cauliflower Rice because of its rice-like texture and shape.
  • Cheese – you can use any cheese you want, but here’s the general rule:
    • 1/2 cup of shredded cheese (Mozzarella, Parmesan, etc)
    • 1/3 cup of soft cheese (Goat cheese, etc)
  • Eggs
  • Italian Seasoning
  • Salt and pepper – to taste

This is a very healthy pizza crust recipe that is perfect for anyone interested in reducing their carb intake.
But when it comes to the keto diet, Is Cauliflower Pizza Crust Keto-Friendly?

Yes. The cauliflower pizza crust recipe is perfectly keto-friendly.

Only 3 grams of net carbohydrates are found in a single slice. A cauliflower pizza also has a low-calorie count.

There are only 66 calories in each slice of cauliflower pizza! It’s perfect for anyone trying to lose weight on a keto diet. You must, however, prepare the cauliflower rice first.

How To Make Cauliflower Rice?

Keto pizza crusts made of cauliflower are very easy to make. Let’s take a look at the ingredients you’ll need to make this wonderful crispy cauliflower pizza crust at any moment.


First thing, you need a food processor to pulse your Cauliflower florets into a rice-like texture.

Otherwise, you may just go to the supermarket and buy cauliflower rice.

Cooked cauliflower is an excellent Keto-friendly vegetable.

Cauliflower has only 1.7g of net carbohydrates per 100g once cooked. So, if you’re on a keto diet, cauliflower pizza crust is a great option!


Cover the riced cauliflower with plastic wrap in a microwave-safe bowl, leaving one section slightly uncovered to vent. 6 minutes in the microwave.

If you don’t have a microwave, you need to use a vegetable steamer or boil your cauliflower rice in water.

Finally, drain any remaining water from your steamed cauliflower rice for a faultless outcome. For this, you’ll need a clean towel.

* Let it cool enough that you can handle it without burning yourself, then continue preparing the recipe below…

How To Make Crispy Cauliflower Pizza Crusts?

Everyone loves a crispy pizza crust, so here are the top four recommendations for making a crispy cauliflower pizza crust:

  1. Drain as much water as possible from your cauliflower rice. You’ll need a ball of steamed cauliflower that looks like dough and is very dry and compact.
  2. On your baking sheet, spread it thinly. The thinner the slice, the crispier it will be!
  3. Use full-fat mozzarella cheese.
  4. Avoid water-loaded toppings or precook them. Zucchini, mushrooms or eggplant release water on your pizza crust and soften the crust. I recommend cooking these Ingredients in a frying pan before adding them to the crust.

Cauliflower Pizza Crust Keto Recipe Ideas

This keto crust recipe can be used as a pizza crust replacement, and therefore most Regular Pizza toppings can be used.

Try this keto-friendly pizza sauce recipe to keep carbs to a minimum. As a low-carb alternative, sour cream can be used.

Our favorite keto pizza toppings are:

  • Pepperoni
  • Sausage
  • Mushrooms
  • Italian Seasoning
  • Cheese
  • Onions
  • Olives
  • Peppers
  • Chicken
  • Beef 
  • Anchovies
  • Some spicy olive oil


Is cauliflower pizza crust healthy?

The cauliflower pizza crust is gluten-free, low-carb (keto-friendly), and grain-free, as we mentioned earlier. It’s a healthier alternative to traditional wheat-based pizza crust.

Besides being low in carbohydrates, cauliflower is also much higher in fiber, vitamin K, vitamin C and potassium.

Steaming and draining the moisture from the cauliflower does remove some of the cauliflower nutrients, but as an occasional treat, this recipe is a great option!

Can I make this recipe without cheese?

You can replace the cheese with an extra egg for a vegan or dairy-free option. However, the texture will be different! If you are unable to use the cheese, this option will still form a flavorful and firm crust that you can pick up with your hand.

Is it possible to freeze cauliflower pizza crust?

Yes. Place the crust on a tray in the freezer for a couple of hours or until Frozen. Remove and wrap tightly in plastic wrap. You can Store it in the freezer for up to 3 months.

What tools are needed to make a keto cauliflower pizza crust recipe?

  • Food processor
  • Cheesecloth
  • Mixing bowls
  • Parchment paper
  • Large baking sheet
  • Pizza cutter


How to Make Keto Cauliflower Pizza Crust

A super easy, healthy option to make deliciously flavorful Cauliflower pizza with crispy edges! Plus it's naturally gluten-free, grain-free, low carb (and keto-friendly).

  • 1 medium head of cauliflower (about 2.5-3lbs)
  • 1 large egg
  • 1 tsp Italian seasoning
  • ⅛ tsp Salt
  • ¼ tsp Ground black pepper
  • ½ cup Mozzarella cheese shredded
  • Cooking spray
  1. Preheat the oven to 375 degrees F and line the baking sheet with parchment paper.

  2. In a food processor, break up the cauliflower into florets and process into "rice."

  3. Place the riced cauliflower in a bowl and microwave for 4-8 minutes, uncovered, until soft and cooked through. Set aside for 5 minutes to cool.

  4. Squeeze out as much liquid as possible from the cauliflower using a clean kitchen towel or cloth.

  5. Combine the cauliflower, parmesan, shredded mozzarella, almond flour, garlic powder, oregano, and egg in a mixing bowl. Mix well.

  6. Smooth the mixture into a 10in a circle on your prepared pan.

  7. Bake for 15-20 minutes, until golden brown.

  8. Top with Keto Marinara Sauce and buffalo mozzarella slices (or your preferred toppings).

  9. Bake for an additional 8-12 minutes, or until the cheese is bubbly and melted.

  10. Cut into 8 slices before serving.

  • Reduce the amount of sauce and toppings you use. If you add too much sauce, the cauliflower will rehydrate and become soggy. Excessive toppings will cause the crust to collapse.
  • Please keep in mind that the added ingredients are only optional if you want to enhance the flavor of the keto cauliflower pizza crust.
    • ¼ cup of Parmesan Cheese, shredded.
    • 2 tablespoons of Almond Flour.
    • ½ teaspoon of Garlic Powder.
    • ½ teaspoon of Oregano, dried.

Nutrition Information:

Serving: 4slices | Calories: 188kcal | Carbohydrates: 5g | Protein: 13g | Fat: 14g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 113mg | Sodium: 360mg | Potassium: 113mg | Fiber: 2g | Sugar: 1g | Vitamin A: 327IU | Calcium: 255mg | Iron: 1mg

Main Course
Keto Cauliflower Pizza

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