Cauliflower Crust Pizza

Fresh cauliflower, ground flax, sautéed onions and a savory array of spices come together to create a delicious and unique lo-carb, high fiber pizza crust.

Cauliflower Crust Pizza

 This was actually my first experience using cauliflower to make pizza crust so I wasn’t sure what to expect. I often use cauliflower in soups and salads (see Cauliflower Garden Sweet Pea Soup , Creamy Parmesan Cauliflower Rice Soup , and Roasted Vegetable Quinoa, just to name a few) with great success so I thought it was definitely worth a try. Being a huge fan of pizza, I loved the idea of making a healthified version with all the flavor and only a fraction of the calories and fat. I have to say, I am so pleased with how it turned out.

Cauliflower Crust Pizza

 Now, is this a complete replacement for your favorite deep dish, extra cheese, supreme pizza? I’m gonna say no BUT it is an awesome substitute if you’re looking for a healthier option. For only 210 calories and 9 grams of fiber, you can have your own 6 inch cheese pizza. I added turkey pepperoni and black olives for only a few extra calories and it was oh-so-YUM!

Cauliflower Crust Pizza


A few things before we get started. I usually don’t include a lot of step by step photos but I thought I’d make an exception this time and do a quick run through of the recipe including photos, just for clarity, followed by my normal, more detailed directions.
1) When you purée the raw cauliflower, you may find it necessary to do it in 2-3 batches. Maybe it’s my food processor but I found that when I stuffed the processor too full, the cauliflower was left choppy. You want it to look like this.
Cauliflower Crust Pizza
2) Once the cauliflower is completely puréed, place it in a thin dishcloth and squeeze all the excess water out. It’ll be more than you think, so do it over the sink and not a few measly paper towels…..lesson learned!!!
Cauliflower Crust Pizza
3) When all the extra fluid is squeezed out, you’ll be left with a pretty awesome ball of cauliflower.
Cauliflower Crust Pizza
4) Add the egg, egg white, flax, sautéed onion, and spices and mix well.
Cauliflower Crust Pizza
5) Divide up the “dough” 4 ways onto a lined baking sheet and press with your fingers into the desired pizza shape.
Cauliflower Crust Pizza
6) Bake for 20 minutes.
7) Top with favorite pizza sauce, cheese, and anything else you want.
8) Bake another 20 minutes. Enjoy!
Cauliflower Crust Pizza
See so easy!! I calculated the nutritional values to include the pizza sauce and cheese and included the appropriate amounts in the ingredients list.
Cauliflower Crust Pizza

Cauliflower Crust Pizza

  • Yield: 4 servings
  • Prep Time: 25 minutes
  • Cook Time: 40 minutes


  • 1 medium-large head cauliflower
  • 1 large egg
  • 1 large egg white
  • 1/4 cup golden milled flaxseed
  • 1 teaspoon coarsely ground garlic salt
  • 1 teaspoon dried parsley
  • 1/2 teaspoon dried oregano
  • 1 small yellow onion
  • 1 teaspoon extra virgin olive oil
  • 1/4 teaspoon coarsely ground garlic salt
  • 3 teaspoon minced garlic
  • 2/3 cup favorite pizza sauce
  • 1 cup finely shredded Italian cheese


  1. Preheat oven 400F

  2. Coarsely chop the cauliflower into large chunks and rinse well.

  3. Place in food processor and blend/ purée until smooth. This may need to be done in 2-3 batches.

  4. Place puréed cauliflower in a thin dish towel and squeeze all excess moisture out until a solid ball is formed. Set aside.

  5. Dice onion and place in a small pan along with minced garlic, 1/4 teaspoon garlic salt, and 1 teaspoon of oil.

  6. Sauté on a low/medium low heat, covered, until onions have softened and are beginning to caramelize. Set aside.

  7. Place cauliflower ball in a medium bowl and add eggs, flaxseed, garlic salt, parsley, oregano, and sautéed onions and mix well.

  8. Line two baking sheets with foil and grease well.

  9. Divide cauliflower dough into fourths and press into small circles about 6 inches in diameter.

  10. Bake for 20 minutes.

  11. Remove from oven and add 2 1/2 tablespoons pizza sauce to each pizza.

  12. Sprinkle 1/4 cup cheese on each pizza along with any additional toppings.

  13. Bake for an additional 20 minutes.

  14. Allow to cool for 5-10 minutes before serving. Enjoy.


Nutrition Facts Servings 4 Amount Per Serving 1 pizza Calories 206 Total Fat 9g Saturated Fat 3g Monounsaturated Fat 3g Polyunsaturated Fat 1g Trans Fat 0g Cholesterol 61mg Sodium 643mg Potassium 721mg Total Carbohydrate 21g Dietary Fiber 9g Sugars 9g Protein 14g

Cauliflower Crust Pizza


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