About the Recipe
In a carb cycling diet, you alternate between days of higher and lower carbohydrate consumption. Cauliflower pizza crust is a great option for your low-carb days. Since cauliflower is a non-starchy vegetable, this crust contains much fewer net carbohydrates compared to traditional flour crusts. Choosing a cauliflower crust allows you to enjoy a satisfying, pizza-like meal without compromising your low-carb goals, helping you stay on track and control your total carbohydrate intake effectively.
Ingredients
1 medium head of cauliflower (about 5-6 cups of florets, or 2 cups of riced cauliflower)
1 large egg, lightly beaten
1/2 cup finely shredded low-moisture mozzarella cheese (plus extra for topping)
1/4 cup grated Parmesan cheese
1 tsp Italian seasoning (or a mix of dried oregano and basil)
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
Preparation
Preheat and Prepare: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
Rice the Cauliflower: Cut the cauliflower into florets. Pulse the florets in a food processor until they have a fine, rice-like consistency (about 2 cups).
Cook the Cauliflower: Place the riced cauliflower in a microwave-safe bowl. Cover and microwave on high for about 5 minutes, until tender. Alternatively, steam it in a pot for 5 minutes.
Remove Moisture (Crucial Step): This is the most critical step for a sturdy crust. Once cool enough to handle, transfer the cooked cauliflower to a clean, thin kitchen towel or cheesecloth. Twist and squeeze very hard to remove as much liquid as possible. The cauliflower should be dehydrated.
Mix the Dough: Transfer the dried cauliflower to a large bowl. Add the beaten egg, mozzarella, Parmesan cheese, Italian seasoning, garlic powder, salt, and pepper. Mix well until everything is evenly combined.
Form the Crust: Spoon the mixture onto the prepared parchment paper. Use your hands or a spatula to press the dough firmly into a circular or rectangular shape, about 1/4 to 1/2 inch thick.
Pre-Bake the Crust: Bake for 15-20 minutes, or until the edges are golden brown and the crust is firm to the touch.
Add Toppings and Finish Baking: Remove the crust from the oven. Add your desired toppings (pizza sauce, cheese, low-carb vegetables, and meats). Return the dish to the oven and bake for an additional 10–15 minutes, or until the cheese is melted and bubbly.
Cool and Serve: Let the pizza cool slightly before slicing and serving.
Variations
Variations for Flavor and Texture
1. The Low-Carb Almond Flour Boost (Good for Low-Carb Days)
Some recipes swap out some of the cheese or add a small amount of almond flour for better structure and a less "cheesy" flavor.
Addition: Add 1/4 to 1/3 cup of almond flour (or coconut flour, using about 1/4 the amount of almond flour) to the cauliflower mixture.
Result: A slightly breadier texture and a sturdier crust that is easier to handle.
2. The Cream Cheese Binder (Good for Low-Carb/High-Fat Days)
Adding a small amount of cream cheese helps the ingredients melt together, creating a richer, more flexible dough similar to "Fat Head" dough.
Addition: Melt 2-3 Tablespoons of softened cream cheese with the mozzarella before combining with the cauliflower.
Result: A slightly richer flavor and a crust that is less crumbly and more pliable.
Alternative Uses for the Dough
If you don't want a large pizza, the cauliflower crust mixture can be used for:
Cauliflower Breadsticks: Form the dough into thick rectangles or sticks. Pre-bake, then brush with garlic butter and a sprinkle of Parmesan before the final short bake.
Mini Pizza Bites: Press the dough into small rounds for individual, portion-controlled pizzas, which is great for meal prepping on your low-carb days.
Tips For Success
The most critical factor is the removal of moisture. If your crust is soggy, it's because there's too much water left in the cauliflower.
Here are the essential tips for achieving the perfect, crispy cauliflower pizza crust:
Squeeze, Squeeze, Squeeze! This is the most crucial step. After cooking or steaming the cauliflower rice, wrap it tightly in a clean, thin kitchen towel or cheesecloth. Wring out as much liquid as possible—you should extract at least 1/2 to 1 full cup of water for a medium head of cauliflower. The drier the cauliflower, the crispier the crust.
Pre-Bake is Key: Always pre-bake the crust before adding any wet toppings, such as tomato sauce. This dries out the dough and firms up the structure. Bake until the crust is golden brown and feels firm to the touch.
Bake on Parchment Paper: Line your pan with parchment paper to prevent the crust from sticking to the pan. Avoid using aluminum foil directly on the pan.
Flip the Crust: For maximum crispness, carefully flip the crust halfway through the pre-bake time (after about 10–15 minutes). Baking both sides ensures even drying and a sturdier base.
Go Thin: Press the dough into an even, thin layer, ideally between 1/4 and 1/2 inch thick. A thicker crust will hold more moisture and turn out soggy.
Use a Minimal Amount of Sauce: When adding toppings, use a skinny layer of sauce. Alternatively, use lower-moisture options, such as pesto or a drizzle of olive oil, to prevent the crust from getting soggy.