The BEST Cauliflower Pizza Crust (no cheese, no oil)

This cauliflower pizza crust makes pizza a meal you can feel good about serving again.  It is made with cauliflower rice, no oil or cheese, gluten free flour options, and is spiced up with great flavors to keep your pizza as tasty as you always want it to be!

cauliflower pizza

Cauliflower pizza crust always seems like a home-run choice to indulge in one of your favorite cheat meals without feeling guilty.  And yes, the recipes out there are more nutritious than baking a pizza with a traditional bread crust. However, they usually contain a lot of oil, cheese, and eggs, leaving them just as caloric as the ones you can buy on the shelves.  And while I am slowly learning to stop fearing fats in my diet because I know how important they are, I wanted to come up with a lighter option and leave my fat for all the cheese I am going to TOP my pizza with!  This recipe contains no oil, no cheese, and egg whites.  This cuts down on the carbs, calories, and fat content of this crust making it worth your time to make rather than just going out and buying one!

uncooked cauliflower pizza crust

Making it Simpler, Healthier, Better

Simpler – Cauliflower crusts sometimes seem like a lot of work, and honestly, that is because they can take a decent amount of prep work.  Well luckily stores make it easy for us now because you can buy pre-riced cauliflower!  That is great because we don’t have to make our own.  So that is what I used in my recipe.

Healthier – The secret to this recipe is nutritional yeast.  I use this instead of cheese in my crust, which first of all makes this a dairy free option, and it also cuts down on the fat and calorie content that a lot of these crusts contain.  The Bragg Premium yeast in the link above (and again here) is organic, contains no salt, sugar, eggs, preservatives, or artificial coloring, and is only 20 calories per tablespoon, with zero grams of fat. And since this recipe only calls for a tablespoon, this only adds 20 calories and no fat in the entire recipe.  Wayyyyy less than the oil and cheese would be.  Plus nutritional yeast is one of the only vegan sources of vitamin B12!

cooked cauliflower pizza crust

One large egg white carries about 20 calories, the cauliflower is just over 100, and the coconut flour is about 50. This makes the entire crust just over 190 calories.  Yes you heard that correctly:

The entire crust for 190 calories.

Plus the coconut flour adds healthy fats that will satiate us, and help us absorb the great nutrients present in the cauliflower.  You can not eat half a slice of store-bought pizza for that kind of nutrition.  Now you can eat the entire thing and not think twice about it.

Better – If being simple and healthy doesn’t prove it is better, the taste and texture will.  All of the spices I include in my recipe are not added in most cauliflower crusts.  This creates a great flavor, added nutrition, but with no extra guilt. I love adding creole seasoning and cayenne pepper to create a little kick, but you can leave them out if you are not a fan of spicy foods.  If you are watching your sodium, I think this recipe also tastes perfect without the salt.  I actually prefer it that way, but the man in my life disagreed, so I left it in the recipe and will leave the decision up to you.

Let’s Make Cauliflower Pizza Crust!

Can’t find cauliflower rice in your store?  That is okay it is pretty easy to make!  All you have to do is buy a head of cauliflower, or even a bag of florets, and pulse it in your fod processor until it is the size of rice.  Do this before cooking it. Just don’t overdo it because it will turn to mush!  Then you can place it in a microwave safe bowl with a little water, cover it with a paper towel, and microwave for 3 minutes.

Definitely do try to get the most moisture out of the cauliflower that you can, but don’t obsess over it.  It will feel like an endless task and I promise you could sit there all day and never get it all out.  But give it a good go because the less moisture means a sturdier and crispier crust!

This is also why I chose coconut flour.  Coconut flour is drier than other types of flour, in particular almond flour (which tends to be the opposite)  So I’d stick to coconut flour for this one if you can.

And feel free to play with the spices!  Use ones you love, take out ones you don’t.  This is your pizza so make it how you want it!  I just recommended the ones I love 🙂

Any other questions?  Feel free to leave a comment below!

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

The BEST Cauliflower Pizza Crust (no cheese, no oil)

  • Author: Megan
  • Total Time: 45 minutes
  • Yield: 1 personal pizza 1x


Gluten Free, Dairy Free

This cauliflower pizza crust makes pizza a meal you can feel good about serving again.  It is made with cauliflower rice, no oil or cheese, gluten free flour options, and is spiced up with great flavors to keep your pizza as tasty as you always want it to be!


  • 1 (12 oz) bag cauliflower rice
  • 1 egg white
  • 1 tablespoon coconut flour
  • 1 tablespoon nutritional yeast
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/4 teaspoon salt
  • 2 dashes cayenne pepper
  • 1/4 teaspoon creole seasoning, optional


  1. Preheat oven to 400 F.
  2. Steam cauliflower rice in the microwave for 3 minutes.
  3. Remove all excess moisture from the cauliflower rice using a cloth or paper towels (note: this step is very important – although you won’t get all moisture out, be sure to try to get as much as possible.  If the rice is too wet, the crust will be too soft to lift and eat like a true pizza).
  4. Combine all other ingredients in a large bowl, and then add the rice, stir together until mixed.
  5. On a large cookie sheet lined with parchment paper, make one “personal sized” pizza (about 8 in diameter).
  6. Cook for about 30 minutes, until crusts starts to golden, then broil for 5-6 minutes to crisp.


Visit my Amazon shop for my ingredient and brand recommendations.

  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Main Course
  • Method: Oven
  • Cuisine: Italian


  • Serving Size: 1 pizza crust

Keywords: Cauliflower crust, cauliflower crust pizza, healthy pizza crust

Then your cauliflower pizza crust is done! Now it’s time to finish your pie.

Pizza Toppings

If you want to keep your pizza on this healthy train, then once you are done making this crust be sure to top it with my 5 Minute Homemade Pizza Sauce.  In addition to feeding your family a more nutritious meal, serving homemade crust and sauce will really make you look impressive! Plus it is fun and easy!

Then to complete your pizza, add your favorite toppings!  I like to stick with just your regular old mozzarella.  I keep it full fat because low fat dairy usually has weird ingredients added in.  And remember fats are our friends!  Then I load it up with all the veggies.  I always have a green (usually arugula) and then some of my faves are mushrooms, red onions, and sometimes olives!

Once you have topped your pizza, turn your oven up to 425 F and cook about 5 more minutes, or just until cheese is melted.

Tip:  Be sure to cook your toppings (veggies, meats) before putting them on the pizza.  the five minutes in the oven will NOT cook them and you will be left with raw ingredients that are not as tasty and potentially dangerous.

cauliflower crust pizza

If you try this crust, let me know what you think and what spices you decided to experiment with by leaving a rating and a comment below!  And if you remake on Instagram don’t forget to tag me at @donutworry_behealthy so I can see your creation and share in my stories!


cauliflower crust no cheese


  1. Funny how we never realize the versatility of ingredients like cauliflower. We did a foccacia the other day and it was delicious! This is also a great alternative for thise with gluten intolerances, and we have many friends with that. Thanks for sharing, going to give this a go!

  2. who knew a cauliflower pizza crust could be so easy to make and so delicious! Everyone loved it.

  3. This recipe turned out beautifully! I was so happy to find a cauliflower crust without all the cheese. I’ll be making this one over and over.

  4. WHat a healthy and delicious pizza crust recipe to try! Thanks for sharing.

  5. My crust turned out perfect. I m doubling it next time and making one as a simple garlic and cheese topping as an appetizer! So good.

  6. This is a great cauliflower pizza crust! It turned out so crispy, and I loved that it didn’t rely on loads of cheese like other recipes. Don’t get me wrong. I love cheese, but I’m always wanting to be a bit healthier when I use a cauliflower crust. Thank you!

  7. This crust turned out great! Waaaay better than my first cauliflower mess 😉 And thanks for the tip about pre-cooking the toppings, that made a big difference too!

  8. We’ve been doing Meatless Mondays lately and this cauliflower pizza was last week’s recipe. It was so easy to make thanks to your instructions. We all loved how we didn’t feel like we were eating something other than pizza. It tasted perfect!

  9. A great alternative to a traditional pizza crust. We love cauliflower, and this is a great place to use it. Delicious!

  10. Amy Liu Dong

    Oh my gosh, this one is so easy to make and so delicious.
    I really love it!

  11. I don’t think I will go back to regular pizza crust after making this cauliflower crust! So delicious! My husband had no idea it was made with cauliflower, so definitely a win!

  12. Wow! This is such a very unique pizza experience! The cauliflower crust makes this looks so delicious and very enticing! I totally love this! Plus it’s gluten-free for people which is health cautious! Loving this pizza recipe already!

  13. So I always thought that cauliflower pizza tasted bad, but I guess it’s because I never made this recipe! Thank you so much for sharing 🙂

  14. Delicious recipe! This is my family’s new favorite pizza crust!

  15. Wow this cauliflower crust pizza tasted fabulous ! Can’t wait to try this again! Thanks for sharing !

  16. I had been looking for a recipe with cheese. thank you for sharing. Making this recipe this weekend!

  17. Lovely gluten-free alternative! Gonna try this for my friend!

  18. Tried this last night and it was a hit with my kids! Such a great way to vary our pizza nights!

  19. I was skeptical about using cauliflower rice, but what a surprise! It turned out crispy and delicious. Thank you

  20. This was JUST what I was looking for! I have been making cauliflower crusts with mozzarella cheese and it just seems like they always come out soggy! I am so glad I found your recipe and the helpful addition of the nutritional yeast. This was a game changer for me! Thanks!

  21. Nellie Tracy

    This is a fantastic recipe for Cauliflower pizza. Will be making often!

  22. This was the best cauliflower crust I’ve ever had! So much like the real thing. Will make again!

  23. Madison Wetherill

    It’s hard to believe cauliflower pizza crust could be this good!! So easy to make too 🙂

  24. Loved this for a healthier way to get my pizza fix! Can’t wait to make it again

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star