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Cauliflower Pizza Crust Keto Recipe

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The number one thing most people miss on the keto diet? Pizza.

You waved goodbye to your favorite Italian hoagie. You learned to pass on the garlic bread. But pizza? That’s a harder relationship to end.

Luckily, now you don’t have to miss your favorite comfort food. With this cauliflower pizza crust keto recipe, you can indulge without worrying about a soaring carb count.

If you review the nutrition facts below, you’ll see it contains just 5 grams of net carbs, making it perfectly keto-friendly. Simply top it with your favorite low-carb pizza toppings for your next pizza night.

What Makes This Cauliflower Pizza Crust Different

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By now, there are hundreds of cauliflower pizza crust recipes available online. Some brands, including Trader Joe’s, have even created frozen pizza with a cauliflower crust. But what sets this recipe apart?

It’s Not Made With Cornstarch or Tapioca Starch

It might pain you to read this, but most cauliflower crust recipes online are not low-carb. Here’s why: Riced cauliflower — as used in this recipe and many others — is full of moisture. Therefore, it can be tricky to cook with.

Many recipe developers and brands combat the moisture by adding in starch. Corn, potato, or tapioca starch are often used, which are made up of 100% carbohydrates[*][*][*]. The starch ensures the pizza dough doesn’t stick to the pizza pan (causing your entire dinner to fall apart) but does nothing for reducing your glycemic load.

It’s Made With Coconut Flour

Many cauliflower pizza crust recipes use regular white flour as an ingredient. They simply mix cooked cauliflower florets into the dough and then call it a healthy recipe. In reality, it’s still high in carbs and not gluten-free.

This low-carb cauliflower pizza crust uses coconut flour, which contains 4 grams of healthy, saturated fats per two tablespoons. Coconut flour is an excellent source of MCTs (medium-chain triglycerides), your body’s preferred energy source for converting fat to energy (ketones).

It’s Dairy-Free

For all the cauliflower crust pizza recipes available online, it’s difficult to find one that’s dairy-free. Most recipes mix shredded mozzarella or parmesan cheese into the crust, making it unsuitable for anyone who can’t tolerate dairy.

This recipe doesn’t use mozzarella cheese or any other form of dairy. Instead, Italian seasoning gives this crust its flavor. You can find Italian seasoning at the grocery store, or make your own blend by combining basil with one teaspoon garlic powder, oregano, thyme, and marjoram.

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How to Make a Cauliflower Pizza Crust

Making a low-carb pizza crust can be a tricky process, but it’s well worth the effort. Carve out 30 minutes of prep time in order to assemble your crust. Here are a few tips to help you out.

Buy Pre-Riced Cauliflower

Most large grocery chains now carry pre-riced cauliflower, which is convenient. (But make sure it’s not loaded with starches.) Avoid riced cauliflower that comes in the frozen aisle, as it might make your recipe too soggy.

If you can’t find cauliflower florets that are already riced, the best method is to use a food processor. Purchase one head of cauliflower at the store, then chop into small- to medium-sized florets. Transfer cauliflower to the food processor, and pulse until it comes out in small bits.

Extract as Much Moisture as Possible

Cauliflower contains a lot of water, so it’s best to extract as much moisture as possible before molding it into pizza dough. To do this, microwave your cauliflower, then use a dish towel, cheesecloth, or other cloth to wrap up the cooked cauliflower and squeeze as hard as possible. It’s best to do this over a large bowl, as water will drip out the bottom of the cloth.

Use Parchment Paper

Since it’s difficult to extract all the water from cauliflower, your dough may still be a little sticky. Be sure to place a sheet of parchment paper on the baking sheet below the pizza. If you place the dough directly on a pizza stone or baking sheet, it might remain glued to the surface after baking.

Benefits of Cooking With Cauliflower

Substituting cauliflower for flour in your crust makes your pizza low in carbs, but it also carries a host of nutrition benefits. These are just some of the benefits of this cauliflower pizza crust keto recipe.

1. Abundant in Vitamins and Minerals

Cauliflower is an excellent source of vitamins C and K. The human body isn’t capable of producing vitamin C itself, so it’s important to eat foods that are loaded with this immune-boosting vitamin. A single-cup serving of cauliflower contains over 73% of the daily recommended value of vitamin C*.

Vitamin K is another important vitamin in cauliflower. It’s a fat-soluble vitamin, so eating it with healthy fat sources is not only recommended but necessary to get the benefits of the vitamin. Vitamin K is also known to improve bone health and keep the skeletal muscle structures healthy[*].

2. Anti-Inflammatory Properties

Inflammation is one of the root causes of most of today’s chronic diseases. Cauliflower contains a variety of antioxidants and anti-inflammatories, including beta-carotene, beta-cryptoxanthin, and caffeic acid. All of these compounds help reduce oxidative stress in the body (the damages of free radicals)[*].

3. Helps the Balance of Hormones

Hormonal imbalances are more common than you might think. And (no surprise here) they’re often caused by poor diet and poor lifestyle choices. Foods such as soy, dairy, yeast, and refined oils can have a negative impact on one hormone in particular — estrogen.

These foods are capable of increasing your levels of estrogen, which can throw off the rest of your hormone patterns. Cauliflower can provide antioxidants that help balance and reduce the levels of estrogen[*].

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Enjoy Your Cauliflower Pizza Crust Keto Recipe

If it’s pizza night, follow this cauliflower pizza crust keto recipe for your main course. With just 5 grams of net carbs per serving, it fits perfectly into a paleo or keto meal plan.

Since you’re preparing this pizza as a keto-friendly option, stick to meat and vegetables as toppings. Now isn’t the time to prepare a Hawaiian pizza. (Pineapple doesn’t belong on pizza, anyway.)

After your crust has baked until golden brown, add a layer of pizza sauce. Add your favorite toppings, such as tomato sauce, pepperoni, zucchini, onions, olives, turkey sausage, bell peppers, or low-carb veggies.

The next time you’re craving a satiating slice of pizza, try this keto pizza crust with cauliflower rice as a healthy alternative. You’ll get the same fulfilling taste while maintaining ketosis and creating healthy eating patterns for the future. Or, if you’re looking for more pizza recipes, try this fathead pizza crust and sugar-free marinara sauce.


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Dairy-Free Cauliflower Pizza Crust

Cauliflower keto pizza crust

Craving pizza? This dairy-free cauliflower pizza crust is keto-friendly and a great alternative to high-carb pizzas.

  • Author: Cristina Curp
  • Prep Time: 20 minutes
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 2 1x
  • Category: Dinner
  • Cuisine: Neapolitan



  1. Preheat oven to 405ºF.
  2. Microwave the riced cauliflower for 5 minutes then transfer it to a nut milk bag or clean kitchen towel. Carefully squeeze out as much water as you can. Let it rest for a few minutes then squeeze out even more water.
  3. You should have about a cup of this cauliflower paste. Add it to a large bowl and mix in the rest of the ingredients until a soft dough forms.
  4. Line a sheet pan with parchment paper and shape your pizza crust on it. Do not spread it thinner than ¼ inch, or it will tear.
  5. Roast for 25-30 minutes until the cauliflower crust is golden in color and lightly browned on the edges.
  6. Add your favorite toppings and pop it in the oven for another 5 minutes to make it extra crispy.


  • Calories: 278
  • Fat: 21g
  • Carbohydrates: 12g
  • Fiber: 7g
  • Protein: 11g

Keywords: cauliflower keto pizza crust


28 thoughts on “Cauliflower Pizza Crust Keto Recipe

  1. Thanks! Gonna try this for my supper at my son’s pizza party! 🙂 it’s hard finding a dairy and nut free option!

  2. This was really good and I need to tweak the toppings to taste a bit more like true pizza, but it was close; it just tasted like it was missing something. My crust was pretty crumbly and hard to eat with your hands; do you know what might cause this? I had way more than 1C of cauliflower paste after cooking (almost 2C), so I doubled everything. I’m also curious about the nutritional info… is that for the entire crust, or 1/8th of the crust? 1/4th? When I put the recipe in CarbManager app, the numbers are way off, showing 512 calories before any toppings, but the same 12g of carbs. Since I’m only eating 20g of carbs/day, that is a LOT for one meal, but would love to know if it’s only one piece of the pie cut into eights, or quarter or half? Thanks for the recipe! I made white pizza with ricotta (didn’t realize that had more carbs in it too), with mushrooms, green olives and turkey pepperoni. My hubby said it tasted like how we used to do up the frozen Red Baron cheese pizzas with our own toppings. Thank you!

    1. At the top of the recipe, where you see the cook time, prep time, etc., it says this recipe is for two servings.

  3. This is freaking amazing! I did do a couple things differently myself though. One thing is I swapped the avocado oil for 1Tbsp olive oil and 1 Tbsp bacon grease and that all melted pretty easily with the cauliflower after it was steamed. That also helped cool the cauliflower alleviating the risk of cooking the egg on accident in the mixing bowl. In addition, I added garlic powder, onion powder, and finely chopped garlic to the dough mixture. Later, after the crust had been in the oven for about 20 minutes, I brushed the entire top of the crust with olive oil (I was worried about it drying out) and baked it for 6 more minutes. It looked freaking gorgeous!

  4. I went to think you for everything keto low carb diet changing my life and I feel great i lost a lot pounds your poragem I really like your rispce they are so good i will love video a lot i will like to try it sometime

    1. Hi Tracy. That really varies from vegetable to vegetable. It should be okay if its a little low, will just make a smaller crust.

  5. This recipe is incredibly delicious. I have just finished my first slice of pizza using this crust and I was wary at first, being thst I don’t like cauliflower, but I’d happily trade this for a standard pizza crust every single time! Thank you so much!!

  6. Looking forward to trying this recipe. In the past, I made cauli crust with another recipe and also had trouble with the crumbling noted by another poster. Was wondering if anyone has ever tried replacing one of the eggs with chia/flax meal? (sometimes called a chia egg for those who are sensitive/allergic to eggs)

    Wondering if that might give it more cohesion or would it alter the taste too much?

  7. I want to try this! Just in case anyone didn’t know this friendly fact but…12 grams of carbohydrates subtract 7 grams of fiber, that gives you 5 grams of carbs in this recipe!

  8. This was wonderful! I riced a large head of cauliflower, yielding 6 cups. After removing the water I had enough for 3 batches of crust. I tripled the recipe and it was perfect. I was worried it wouldn’t hold together, but it had a great texture you could pick up. The texture and flavor are different than pizza crust, obviously, but the flavor was delicious. I’m baking the extra crusts for my hubby to eat while I’m out of town. This is definitely a winner! Thanks for sharing it.

  9. This was good. I used flaxseed instead of egg because my husband and son have egg allergies. It held together great. Next time I make it I’m only going to use 1/4 teaspoon of salt & italian seasoning. It was too strong with all the toppings on it.

  10. Great crust. But how much is one serving? I’m having trouble figuring out the portion compared to the calories you have listed

    1. Hi Rocki, eggs aren’t dairy. Dairy refers to milk and any food products made from milk, such as cheese, cream, butter, and yogurt.

  11. Delicious and my husband loved it! 1st time making a cauliflower crust and SO glad for picking this recipe! Definitely will make again. Thank you!!

  12. Hi so I made the crust but I was really confused by the oven temp setting. Did you guys really mean 405 degrees? Or should it be 450? I did 405 but needed to keep the crust in a bit longer till it seemed done. Anyway, just an odd temp so I thought I’d ask.

    1. Hi creaoleLady, I preheated my oven for 405 degrees and it looked okay. You can adjust it if you think yours still need some attention

  13. Rocki….eggs are NOT dairy. They are often found alongside dairy, hence sometimes confusing. Dairy is milk based … Generally from COWS. Eggs generally from poultry , especially, CHICKENS! Lol.

  14. Dont have a microwave so how to do it without please? Or can I just oven roast the cauliflower instead of boiling it?

  15. Great recipe very satisfied with the final results however LOL I do like pineapple on my pizza! Ty for this recipe ????

  16. I added about 2 tbsp of Parmesan Cheese for binding it together better, and about a 1/4 cup more coconut flour, then I went 425 for 25min then 5 min directly on oven grate with toppings…it was perfect

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