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Savory Gluten-Free Cauliflower Pizza Crust – Low-Carb

25 minutes. Cook
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In recent years, the world of culinary creativity has embraced a multitude of dietary preferences and restrictions. Gluten-free, low-carb, and keto diets have gained immense popularity, prompting innovative culinary solutions. One such ingenious creation is the Savory Gluten-Free Cauliflower Pizza Crust. This recipe not only caters to those with dietary constraints but also offers a delectable and healthy alternative to the traditional pizza crust. With its unique combination of cauliflower, cheese, and savory seasonings, this crust will have you savoring every bite. In this article, we’ll explore the history of cauliflower crust and the nutritional benefits of this fantastic gluten-free option.

Historical Context

Cauliflower pizza crust may sound like a recent culinary trend, but its roots can be traced back to the early 2010s when the low-carb and gluten-free movements began gaining momentum. Chefs and home cooks alike started experimenting with alternative ingredients to create dishes that could accommodate these dietary preferences.

Cauliflower, with its mild flavor and ability to mimic the texture of traditional pizza crust when prepared correctly, quickly emerged as a favorite choice. Its rise in popularity coincided with the increasing awareness of the health benefits of cruciferous vegetables, including cauliflower.


1. Prepare the Cauliflower

  • Preheat your oven to 425°F (220°C).
  • Wash and thoroughly dry the cauliflower head. Remove the leaves and cut it into florets.
  • Using a food processor, pulse the cauliflower florets until they resemble fine rice grains. You should have approximately 2-3 cups of cauliflower rice.
  • Place the cauliflower rice in a microwave-safe bowl and microwave it for 4-5 minutes, or until it’s cooked and softened.
  • Allow the cooked cauliflower to cool for a few minutes.

2. Squeeze Out Excess Moisture

  • Transfer the cooked cauliflower to a clean kitchen towel or cheesecloth.
  • Twist and squeeze the cloth to remove as much moisture as possible. This step is crucial to ensure a crispy crust.

3. Mix the Crust Ingredients

  • In a mixing bowl, combine the cauliflower rice, shredded mozzarella cheese, grated Parmesan cheese, garlic powder, dried oregano, salt, and black pepper.
  • Crack the egg into the mixture and stir until all ingredients are well combined. This will create a dough-like consistency.

4. Shape the Pizza Crust

  • Place a sheet of parchment paper on a baking sheet or pizza stone.
  • Transfer the cauliflower mixture onto the parchment paper.
  • Use a rolling pin to flatten and shape the mixture into a round or rectangular pizza crust, ensuring an even thickness.

5. Bake the Crust

  • Bake the cauliflower pizza crust in the preheated oven for 15-20 minutes or until it turns golden brown and holds its shape.

6. Add Toppings

  • Remove the crust from the oven and spread a layer of tomato sauce evenly over the crust.
  • Sprinkle mozzarella cheese and your choice of pizza toppings over the sauce.

7. Finish Baking

  • Return the pizza to the oven and bake for an additional 10-12 minutes, or until the cheese is bubbly and slightly golden.

8. Serve and Enjoy

  • Once baked to perfection, remove the cauliflower pizza from the oven.
  • Allow it to cool for a few minutes, then slice and serve your homemade gluten-free cauliflower pizza.

Nutritional Benefits

This Savory Gluten-Free Cauliflower Pizza Crust offers a myriad of nutritional benefits. First and foremost, it’s low in carbohydrates, making it an excellent choice for those following low-carb or keto diets. Cauliflower is rich in vitamins C and K, as well as fiber, promoting digestive health and overall well-being. Additionally, by replacing traditional pizza crust with cauliflower, you reduce your gluten intake, which can be beneficial for those with gluten sensitivities or celiac disease.

Incorporating mozzarella and Parmesan cheese provides a good dose of calcium and protein, contributing to bone health and muscle development. Furthermore, the crust is relatively low in calories, making it an excellent option for those looking to manage their weight.

In conclusion, the Savory Gluten-Free Cauliflower Pizza Crust is a culinary innovation born out of a desire to cater to various dietary preferences and health-conscious choices. This delicious alternative to traditional pizza crust offers a guilt-free indulgence that won’t compromise on taste or texture. Whether you’re gluten-sensitive, following a low-carb lifestyle, or simply seeking a creative way to enjoy cauliflower, this recipe is a must-try. Give it a whirl in your kitchen, and savor the satisfying flavors of a gluten-free pizza that’s as nutritious as it is delightful.


prep time
45 minutes.
cooking time
25 minutes.
4 servings
total time
45 minutes.


  • Food processor or box grater

  • Mixing bowls

  • Clean kitchen towel or cheesecloth

  • Baking sheet or pizza stone

  • Parchment paper

  • Rolling pin

  • Oven


  • 1 medium-sized cauliflower head (approximately 2-3 cups of cauliflower rice)

  • 1 cup shredded mozzarella cheese

  • 1/4 cup grated Parmesan cheese

  • 1/4 teaspoon garlic powder

  • 1/4 teaspoon dried oregano

  • 1/4 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1 large egg


Prepare the cauliflower.
Squeeze out excess moisture.
Mix the crust ingredients.
Shape and bake the crust.
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