cauliflower pizza

This delicious low-calorie and low-carbohydrate pizza is very satisfying and tasty!

Cauliflower Crusted Pizza

Prep Time 30 minutes
Cook Time 15 minutes
Total Time 45 minutes
Course Main Dish
Cuisine Italian
Servings 3
Calories 263 kcal


  • 1 medium size cauliflower head You can now purchase cauli already chopped 🙂
  • 1/4 tsp. kosher Salt
  • 1/2 tsp. dried and crushed basil
  • 1/2 tsp. dried and crushed oregano
  • 1/2 tsp. garlic powder
  • 1/4 cup shredded Parmesan Cheese
  • 1/4 cup mozzarella cheese
  • 3-4 chopped Artichokes hearts from can (in water)
  • 1 egg

Toppings: I have used all of these. All are delicious, but your choice!

  • cherry tomatoes cut in half
  • onions thinly sliced
  • mushrooms thinly sliced
  • avocados sliced
  • sweet peppers roasted


  • Shrimp seasoned and sauted
  • Chicken seasoned and sauted
  • Tofu precooked seasoned or fried


  • Place your pizza stone/upside-down baking sheet in the oven and heat to 450F.
  • Trim the large green leaves and stems and roughly chop cauliflower into 2-inch pieces.
  • Rinse the cauliflower under running water.
  • Place the cauliflower in a food processor or blender. Pulse cauliflower until it looks like powdery snow. If your processor/blender is smaller, just grind the cauliflower in batches (or grate the cauliflower head the old-fashioned way – this will take longer).
  • Remove the ground cauliflower from the processor/blender and place in a microwave-safe bowl. Cover the bowl loosely with a paper towel or plastic wrap and microwave for 3 minutes.
  • Place the (hot!) ground cauliflower onto a dish towel and spread evenly so that it will cool down faster. After the cauliflower is cool enough to handle, gather it into a pile in the center of the dishtowel, gather the corners, and wring the water content out of the cauliflower over a sink. This is VERY IMPORTANT: spend a few minutes wringing out the water! Just one or two wrings will not get the job done. I spent more than 5 minutes on mine.
  • Empty the cauliflower from the dishtowel back into a bowl. Don’t be alarmed if the amount of cauliflower without water fits in your hand—this is still enough to work with!
  • Mix the cauliflower with the mozzarella and Parmesan cheeses, the oregano, basil, kosher salt, and garlic powder and chopped artichokes.
  • When everything is mixed, add the egg and mix again until the egg is fully blended.
  • If you have a pizza paddle (called a peel), place parchment paper on the paddle. If not, a cutting board will still do the trick—just place your parchment paper on top of the board.
  • Dump the cauliflower mixture onto the parchment paper and form into a 12-in. diameter crust with a thickness of ¼ in. [NOTE: Be sure to grease well your parchment paper with olive oil spray, before placing the mixture, to ensure that the crust doesn’t stick to the surface!]
  • Slide the parchment paper off your peel/board and onto the pizza stone/baking sheet in the oven and bake for 8-11 minutes, or until the crust is golden-brown and looks crispy at the edges.
  • Grab the parchment paper and slide it and the pizza crust back onto your peel/board, close the oven, and garnish with your chosen toppings.
  • Place the pizza and the parchment paper back into the oven and on the stone/sheet for another 5-7 minutes. My pizza finished baking in 5 minutes! Let it cool down for a few minutes before slicing up and digging in.


Melissa's Modifications:
I like my pizza crispy, so I increased the cooking time by a few minutes.
Non-Dairy: Replace the cheese with non-dairy cheese such as Daiya, Follow your Heart, Go Veggie, Field Roast Cheeses (my favorite). Replace the egg with an Egg substitute- there are plenty of them on the market; Ener-G, Bob's Red Mill, Orgran brands just to name a few.
Non-meat: Just leave off! 🙂
P.S. If you are in a super can get a cauliflower pizza crust at Whole Food or Trader Joe's...just remember if you are a vegan to check the ingredients, I have not found one that is vegan, as they all contain dairy products. However, if you buy your crust, you're missing out on a very fun cooking experience.
Nutritional Value: 1 serving - 263 Calories; 6.7g Fat; 61mg Cholesterol; 561mg Sodium; 37g Carbs -16.3g Fiber ~7.6g Sugar; 16.8g Protein.


Calories: 263kcal
Tried this recipe?Let us know how it was!

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