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Cauliflower pizza base recipe

Cauliflower pizza base recipe

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  • Recipes
  • Dish type
  • Main course
  • Pizza
  • Pizza dough

A pizza base with no flour in sight! I've been experimenting with this gluten-free recipe for a while and texture aside, the flavour is very pizza-like.

30 people made this

IngredientsServes: 4

  • 1 head cauliflower, cored and separated into florets
  • 120ml water
  • 1/2 teaspoon salt
  • 55g fresh goat's cheese
  • 15g finely grated Parmesan cheese
  • 1 large egg
  • 1 pinch cayenne pepper, or to taste

MethodPrep:15min ›Cook:45min ›Ready in:1hr

  1. Preheat oven to 200 C / Gas 6. Line a baking tray with non-stick baking paper.
  2. Puree cauliflower in a food processor until finely ground.
  3. Cook ground cauliflower, water and salt together in a frying pan over medium-high heat until most of the water evaporates, 5 to 6 minutes. Cool completely.
  4. Transfer cauliflower to a clean tea towel. Wrap and squeeze tightly to remove all excess moisture.
  5. Stir cauliflower, goat cheese, Parmesan cheese, egg and cayenne pepper together in a bowl to form a soft dough. Gather dough into a ball and place in the centre of the prepared baking tray. Press dough into circle about 2mm thick.
  6. Bake in the preheated oven until golden brown and set, about 40 minutes. Cool and turn base over before topping.

See it on my blog

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Reviews & ratingsAverage global rating:(223)

Reviews in English (179)

by tlgb75

I just made this and halved the recipe, with the exception of the egg, obviously...I was worried when I put it onto the baking sheet because it was quite loose, but it firmed up very well in the oven. With about 10 minutes left in the oven, I flipped it and browned the other side. Topped it with sauce and cheese and threw it back in until the cheese was bubbling and brown. My sauce was very mild, so to add more "pizza" flavour, I will add some oregano and garlic to the mix next time, but all in all, this is a phenomenal way to cure a pizza craving while on a low carb diet! Great recipe!-02 Mar 2014

by Kristie Ghioni

This is perfect, tastes like a bread dough. I make three or four heads of cauliflower at a time in the food processor and freeze the raw ground cauliflower. So all I have to do is pull it out of the freezer, cook it in the microwave, cool it and then squeeze it out. Saves so much time and this is a nice sturdy crust that can hold lots of toppings and doesn't even taste like cauliflower, can you believe that? The key is to squeeze it dry, really squeeze it out good otherwise it is soft when baked.-03 Dec 2014

by Amy Robinson Raymond

Loved this recipe. I was worried I hadn't squeezed it enough but I guess what I had in me was enough! The first couple bites I wasn't too sure about then I fell in love with it. I watched Chef John's video which was helpful. I tipped mine with different cheeses and sweet peppers and onions. Yum! This will be a go to crust forever!Warning: if you are looking for a quick crust, this is not it. It takes time to do this so plan on starting 2 hours before you want to eat. You have to wait for it to cool and cooking time is an hour.-04 Apr 2014

Cauliflower Pizza Casserole

This low carb dinner is a delicious recipe that the whole family will love! Cauliflower pizza casserole is easy to make in a skillet, customize it with your favorite pizza toppings to make it your own!

Full Recipe Ingredients/Instructions are available in the
recipe card at the bottom of the post.
You can find important tips/tricks in the
blog post.

This cauliflower pizza casserole is a great alternative for pizza night and is an easy way to sneak some extra veggies into everyone&rsquos day! It comes together so easily with a few simple ingredients, it&rsquos sure to be a family favorite!

This is a great recipe if you are following a low carb lifestyle, and it&rsquos delicious if you&rsquore not!

If you are looking for more low carb recipes, be sure to check out my Chicken Patties and Air Fryer Shishito Peppers

Heat the oven to 200C, gas 6. Blitz the cauliflower in a food processor and tip into a microwave-safe bowl. Cook on high for 5-6 mins, until softened. Carefully squeeze out any excess water in a clean tea towel, then mix with the egg, oregano and Parmesan, and season.

Spread the cauliflower mix onto a baking tray lined with non-stick baking paper, to a circle about 23cm wide. Spray with the Frylight and cook for 10 mins.

Mix the tomato purée with a little hot water and spread onto the cauliflower base. Top with the mozzarella, sweetcorn and pepper, and cook for a further 10 mins. Top with rocket and serve.

Topping Ideas

Once your crust is made, the next step is choosing your sauce and toppings. Both cooked and fresh toppings are excellent choices.

For sauce, I like to use vegan pesto, marinara, or puréed tomatoes. Store-bought pizza sauce is also an option. But I recommend going light on the sauce as it can make the crust soggy if too much is applied.

For toppings, sautéed or fresh vegetables such as bell peppers, mushrooms, and onions are delicious. Olives and marinated artichoke hearts are great for extra saltiness. And my vegan macadamia ricotta is a must!

For sturdier veggies, it’s best to sauté them before adding to the pizza, otherwise they will still be crunchy by the time the crust is getting crispy.

Fresh basil, red pepper flake, and vegan parmesan cheese are best when added at the very end as garnishes.

For additional topping combinations, I’d recommend checking out my Butternut Squash Veggie Pizza, Favorite Vegan Pizza, and Mini Portobello Pizzas for inspiration!

Other users also liked.

Wow, vegetarian kitchen can be really delicious.

Wow, vegetarian kitchen can be really delicious. Thank you for this recipe!

Angiedow: I know your comment was from AGES ago.

angiedow: I know your comment was from AGES ago but I have just discovered the difference between not cooking and cooking the cauliflower. You get a much better base cooking the cauliflower, truly much better. I used a mesh reusable fruit and vege bag to do mine in and rinse it inside out when I am done. I have made multiple bases in a day to freeze.

Have used flavoured/smoked cheeses to give this a.

Have used flavoured/smoked cheeses to give this a different taste - love love love this recipe! No problems using TM 31 either

This is a winner, thanks to you I finally get my.

This is a winner, thanks to you I finally get my kids to eat cauliflower (of course I haven't told them what the base is made of) we all live it. One question how do you stop the base stops sticking to the pizza tray? I have tried olive oil and baking paper, I waste so much of the base from sticking to the tray or paper. Thank you Gab

Truly fantastic! It does not smell like.

Truly fantastic! It does not smell like cauliflower, even while baking. And it does not taste like cauliflower either. This is a winner! thank you.

Fantastic recipe! My daughter and I loved it as an.

Fantastic recipe! My daughter and I loved it as an alternative to a regular base. One quantity easily filled one pizz tray. Next time I might divide the quantity onto two trays and make the base thinner.

Chevmag: just curious, did you cook the.

Chevmag: just curious, did you cook the cauliflower with the cheese in the bowl? if so what temp did you use for the 2 mins of cooking?


Could you expand on how you avoided the cooking of the cauli step. the squeezing out of the water is putting me off but would love to try your method.

This was fantastic. I doubled the recipe (did two.

This was fantastic. I doubled the recipe (did two batches of cauli separately but then mixed with eggs and cheese all together). It it worth doing the cauli in advance and leaving it to cool so you have cool cauli and bowl when you start making the base. The whole family loved the recipe and teenage daughter stated it didnt even taste paleo - high praise.

So easy and so delicious! Whole family loved it.

So easy and so delicious! Whole family loved it. Just wondering if this can be frozen after cooking?

Easy, tastes great. I used provolone cheese.

Easy, tastes great. I used provolone cheese instead of mozzarella. I didn't cook cauli in water, simply cooked for 2 minutes with the cheeses in. This made it soft enough & didn't need to squeeze water out. Cooked beautifully, I turn over & top with whatever. I've just used passata, salami & mushroom on one & sliced potato & rosemary on the other. Note: this made 2 for me. I've only given 4 stars because I don't think the whole water squeeze is necessary.

Great, easy recipe and it cooked perfectly in just.

Great, easy recipe and it cooked perfectly in just 20minutes. I used a chux cloth to squeeze out excess water from cauliflower and it worked perfectly. Once the base was cooked I added a tomato paste spread, bbq chicken, mushroom, spinach, tomato, and cheese on top and recooked until cheese was browned. It&rsquos a great carb free base and I felt like I was just having a normal pizza. A guilty pleasure that was not so guilty!!

This is a winner for me! Really simple.

This is a winner for me! Really simple instructions with great flavour and toppings including tomato paste, mushrooms, chorizo, bacon, 2 x cheeses (same as KI used in the base), spring onions, fresh tomatoes and OMG heaven. A keeper. Thanks KrissyB!

Really tasty. Haven't nailed the firm base yet.

Really tasty. Haven't nailed the firm base yet. Will have to try and get a nut bag, but I don't know how much more water I can get out. Time listed to make/bake is way too short - more like 45-60mins. But, really delicious.

This is sensational. Very yummy. Light and tasty.

This is sensational. Very yummy. Light and tasty.

This was delicious. Very pleasantly surprised.

This was delicious. Very pleasantly surprised! Thank you for a gorgeous recipe.

Really good - I added extra cheese but so so good.

Really good - I added extra cheese but so so good

I used a springform cake tin ring to make sure mine was completely round. Worked a treat.

Fantastic thank you! I did half cauliflower and.

Fantastic thank you! I did half cauliflower and half broccoli. Made one pizza base and turned the rest into nuggets for my 3 yr old.

Delicious, I used 150 grams tasty cheese. I Baked.

Delicious, I used 150 grams tasty cheese. I Baked the base for 20 minutes then added salami olives etc then continued cooking further 20-25 minutes until the edges were brown. It sliced well and I could eat each piece without cutlery just like real pizza.


Just a quick tips if using as pizza base. partially cook base 1st then add your favourite pizza topping and return to the oven.

Whole cooking process takes 25 min on fan forced oven at 180 degrees Celsius.

Fantastic recipe

Worked perfectly!! I've tried other recipes but.

Worked perfectly!! I've tried other recipes but this is by far the superior method. Will be making pizza bases this way from now on.

Wouldn't it be easier to microwave the.

Wouldn't it be easier to microwave the cauliflower? I'm guessing you wouldn't need to squeeze the water out of it then.

Delicious! An awesome low carb alternative, highly.

Delicious! An awesome low carb alternative, highly recommended.

Definitely worth taking the time to squeeze out the liquid from the cauliflower.


Loved this worth the effort

Loved this worth the effort of squeezing cauliflower

Best pizza ever declared by

Best pizza ever declared by my whole family! I have been sceptical about trying this for ages now as I really don't like cauliflower, neither do any of my family. This however was really really nice, soft, cheesy and not tasting of cauliflower. And I loved not having to roll dough. This is being saved straight to my favourites and will be a regular on my meal planning. I made a double batch. Had to cut and cook the cauliflower in 2 batches, but after that mixed it all as a big double batch. in case anyone was wondering about how doubling works. Thanks so much for sharing this recipe.

Recipe Summary

  • 12 ounces frozen cauliflower
  • 1 egg
  • 2 tablespoons shredded mozzarella cheese
  • 1 tablespoon grated Parmesan cheese
  • 1 tablespoon seed blend (such as Badia® Trilogy Health Seeds)
  • 1 teaspoon dried basil
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt
  • 2 tablespoons olive oil
  • 2 teaspoons minced garlic
  • 1 teaspoon dried basil
  • ¼ teaspoon salt
  • ½ cup shredded mozzarella cheese
  • 2 tablespoons bruschetta sauce
  • 1 ½ tablespoons crumbled feta cheese

Preheat the oven to 400 degrees F (200 degrees C). Cover a pizza pan with parchment paper.

Pour frozen cauliflower into a microwave-safe bowl and heat in the microwave until just thawed, about 1 minute. Place cauliflower in the middle of a thin cloth napkin twist and squeeze repeatedly to wring out as much moisture as possible. Transfer cauliflower to a food processor. Process until crumbled. Return to the cloth napkin and repeat twisting and squeezing. Transfer cauliflower pulp to a mixing bowl.

Add egg, mozzarella cheese, Parmesan cheese, seed blend, basil, garlic powder, and salt to the bowl with the pulp and stir together. Turn mixture out onto the center of the prepared pizza pan. Form into a ball, then use palms of hands to gradually press into a flat 8-inch circle. Use fingertips to create a smooth, slightly thicker outer edge.

Bake in the preheated oven on the center rack until top begins to turn golden brown, 16 to 17 minutes. Remove from oven and use a spatula to loosen paper. Flip crust and return to oven until golden, 5 to 6 minutes more.

Combine olive oil, garlic, basil, and salt in a bowl. Spread sauce on top of baked crust. Top sauce with mozzarella cheese, bruschetta sauce, and feta cheese. Return pizza to the oven until cheese is bubbly, 3 to 5 minutes more.

Cauliflower pizza crust

Cauliflower has been making an appearance instead of grains and meat, like cauliflower rice and cauliflower steaks. Whether you’re after vegetable alternatives for dietary reasons or curiousity, you'll find this a light and fresh option for a pizza base.



Skill level


Cauliflower pizza base

  • 1 head cauliflower
  • 2 eggs, beaten
  • ¼ cup mozzarella, grated
  • ¼ cup parmesan, grated
  • 1 tsp fresh oregano, chopped

Pizza topping

  • tomato sauce
  • mozzarella
  • chopped sundried tomatoes
  • grilled zucchini slices
  • grilled red and green pepper slices
  • olive oil

Cook's notes

Oven temperatures are for conventional if using fan-forced (convection), reduce the temperature by 20˚C. | We use Australian tablespoons and cups: 1 teaspoon equals 5 ml 1 tablespoon equals 20 ml 1 cup equals 250 ml. | All herbs are fresh (unless specified) and cups are lightly packed. | All vegetables are medium size and peeled, unless specified. | All eggs are 55-60 g, unless specified.


1. Preheat oven to 220˚C (425 ˚ F).

2. Cut cauliflower into large pieces and process in a food processor until it’s the consistency of sand.

3. Steam cauliflower in a strainer over bubbling water, or microwave until soft.

4. Transfer cauliflower to a cheesecloth or tea towel and squeeze well to drain excess water.

5. Crack eggs into a bowl and whisk. Add drained cauliflower, grated cheeses and fresh oregano, and mix together.

6. Scoop mixture onto a pizza tray lined with baking paper. Pat out mixture to cover tray and bake for 15 minutes.

7. Remove pizza base from oven. Top with tomato sauce, shredded mozzarella, sundried tomatoes, grilled veggies, and a drizzle of olive oil.

8. Return to the oven and cook until cheese is bubbling. Serve immediately.

How to Make Cauliflower Rice

To make this Cauliflower Pizza Crust, you’ll need to either make or buy cauliflower rice (you can buy cauliflower rice in the refrigerator section of most grocery stores).

To make cauliflower rice, just chop your cauliflower into chunks and blitz it in your food processor until it takes on the texture of rice. (Pro tip: you can make cauliflower rice without a food processor by grating it with a box grater!)

Place cauliflower in a food processor and blitz until it resembles fine breadcrumbs. You may have to do this in two batches.

Place cauliflower into a clean tea towel and squeeze out as much liquid as possible. Place into a large bowl. Add eggs, parmesan and herbs, season with salt and pepper. Mix well with a spoon or hands work well.

Line an oven tray with baking paper. Place all the cauliflower mix onto the paper and push it out into a large circle 30cm in diameter x 1cm thick. Pat it down to compress. Place into the middle of the hot oven for 20 minutes until golden brown.

Spread the base with tomato paste, top with ¾ of the mozzarella, add olives, mushrooms, sprinkle with remaining mozzarella. Season with salt and pepper. Return to the oven for 15 minutes until the cheese is melted and looking golden and delicious.

To make the garlic bread: slice baguette on an angle 2-3cm pieces. Mix garlic with butter. Spread on slices of baguette. Wrap bread in tin foil and place in a preheated oven at 180ºC for 10 minutes.

To serve, remove pizza from the oven, top with rocket and serve with garlic bread.

How To Cook A Cauliflower Crust Pizza Recipe

Cut And Dry Out The Fresh Cauliflower:

  • Grate fresh cauliflower florets into granules resembling “poprocks”
  • Heat the grated cauliflower in a skillet. Don’t add oil or water–use medium heat, not too hot. Stir until the cauliflower has dried out somewhat. It won’t dry completely, but the dryer, the better. Heat at least 10 minutes, just enough to evaporate the moisture, not enough to color or cook down.
  • Remove skillet from burner and set aside to allow cauliflower to slightly cool.

Prepare and Cook the Naked Crust:

  • In a bowl, beat 1 egg.
  • Add grated Parmesan cheese to the egg. You can substitute, asiago or romano cheeses, just be sure you use a hard cheese for best results.
  • Add the cauliflower to the bowl and mix well with the egg and cheese and form into a ball.
  • Spread parchment paper onto a baking sheet. DEFINITELY USE PARCHMENT PAPER, otherwise your crust may tear when you try to pick it up. If you’re out of paper, here’s some current parchment paper prices on amazon.
  • Place the balled cauliflower and cheese onto the parchment paper and spread out into a pizza shape about ¼ inch thick. The crust will be about 10″ across.
  • Do not make the edges of the crust too thin keep the size of the crust uniform for even cooking. The cauliflower will darken quite rapidly around the edges if too thin.
  • Place crust into an oven preheated to 400 degrees Fahrenheit and cook approx. 15-20 minutes until the crust has colored and firmed up.

Add Your Favorite Pizza Toppings and Finish Cooking:

  • Remove cauliflower pizza crust from the oven and top with your favorite pizza sauce. Use a marinara sauce, pesto, white sauce, or whatever. Top with your favorite pizza toppings.
  • Return pizza to the oven and continue to cook at 400 F for about 10 minutes until the toppings are done, watch the edges of the cauliflower crust the edges will darken too much if overcooked.
  • Remove the pizza from the oven and set on a cooling rack –or don’t– this step isn’t make or break.

And that’s it! Eat and enjoy. Check here for current prices for a pizza pan on Amazon.

A cauliflower pizza crust will not rise since there is no yeast involved, and since the crust is entirely cauliflower, cheese, and egg, it will not achieve the same crispness as a thin dough pizza. But the pizza will stay together just fine, and will taste very much like a pizza.

Tips For Making A Cauliflower Pizza Crust That Will Not Fall Apart

  • Use fresh cauliflower, and only use the florets.
  • Don’t allow overly large pieces of cauliflower into the “dough” — keep the vegetable pieces reasonably uniform.
  • The dryer the cauliflower pieces the better, but don’t be obsessed!
  • Use only a hard cheese like Parmesan or Romano in the crust mixture, this helps make the crust stable.
  • Don’t make the crust too thick, around ¼” is ideal.
  • Make the crust a uniform size all the way to the edges so that it will cook evenly.
  • Cook the cauliflower crust on parchment paper! otherwise the crust will stick and break apart when you try to remove it from the pan.
  • Spread your pizza sauce almost to the outer edges of the crust your pie will look better. The cauliflower pizza crust is a healthier choice, but it is not the prettiest pizza crust.

Is A Cauliflower Pizza Crust Healthy ? …well

  • It provides more nutrition.
  • It adds less empty calories.
  • It’s gluten-free.
  • And it works. It’s a great alternative to a bready pizza crust that will satisfy your pizza needs.

How to Make an easy Homemade Pizza Sauce

A good pizza needs a good sauce. It’s easy to make a simple pizza sauce at home that will suit your tastes exactly.

The key to a great homemade pizza sauce is making it at least a day in advance. Keep a jar of sauce in your fridge. You can use it on pizzas, but also on sandwiches, as a dip, or part of a marinara sauce for any Italian inspired dish.

You’ll need:
1 15oz can of TOMATO SAUCE
dried THYME dried OREGANO
dried BASIL
GARLIC POWDER or fresh chopped GARLIC
and for a little kick, add a little fresh or dried HOT PEPPER

Add the seasonings to taste. If you’re just getting started cooking at home, here are current prices for Spice Starter Sets on Amazon.

Are There Other Ways To Use A Cauliflower Pizza Crust?

For a tasty twist on this pizza crust variation, try using it as a Cauliflower Crust Burrito. Seriously, a burrito has tons of flavor, so it’s a great way to use this kind of recipe.

Thanks for checking out our cauliflower pizza crust recipe, and all of our recipes. Be sure and sign up for our mailing list and never miss a new Chef Buck cooking video, and also click a button below and share the dishes with your friends. We appreciate all the kind comments and support, and we’ll see you next time in the kitchen!
–Chef Buck