Cauliflower Pizza

Gluten Free

Sugar free

Nut Free

Low calorie


Cauliflower pizza is practically an old classic these days, it was one of the recipes that made everyone go crazy for cauliflower several years back and it's a trend that is still going strong, and well, I think it's fair to say is still going from strength to strength. I myself, was very sceptical that a pizza base could be made from cauliflower without it being, well, awful! I ate my words (and the whole damn pizza too). Even friends that hate vegetables have been pleasantly surprised by this low calorie pizza base alternative so even if you're thinking, “what the hell, that sounds disgusting!” then you NEED to try this recipe.


Firstly, you need to acquire some cauliflower rice, now I find the pizza works better when I make my own cauliflower rice but this may just be coincidence because I can't see any reason why it would make a huge difference especially if the cauliflower rice does not contain any extra ingredients, so if you want to use store bought cauli rice then let me know how you get on. I use 1 head of cauliflower but i try to avoid using the stalks, only the fluffy head parts as i find too much stalk ruins the illusion of the pizza base, If you want to avoid wasting the bulk of the cauliflower, try out my honey & soy crispy cauliflower recipe. This makes enough for a pizza for 1 (or two with sides) don’t forget to increase the recipe if you want to feed more people.


Cook the cauliflower rice in boiling water for 5-10 minutes until soft and drain well. Now here's the most crucial instruction: Remove moisture!!!! If you get lazy on this step your pizza base will taste and feel like its spent 20 minutes floating around a swimming pool.

I use a cheap kitchen roll to squeeze all the moisture out of my cauli rice and usually will go through a whole roll. I know I should buy some muslin or cheesecloth to be more environmentally friendly but I use this ‘whole roll method’ to gauge whether I’ve squeezed enough water out. Once your rice is dry, you can add in your egg. I find I need about ¾ of an egg so add slowly instead of mixing the whole egg in at once. You only need enough to bind the cauliflower rice, if you use too much then your base will just taste like a cauliflower omelette (which honestly isn't that bad, maybe a recipe for another day). I also like to add in 1 tablespoon of parmesan, a ½ teaspoon of oregano and a pinch of salt and pepper. You can add a whole heap of herbs and spices if you like but I prefer to keep it basic and focus more on flavouring the toppings. Mould your cauliflower rice into a pizza shape on a lined baking tray. Bake the base for 20 minutes at 180 or until the base is firm and golden and will be able to hold its weight when cut into slices. 


Now your base is ready for use. Smother with tomato pizza sauce, basil, oregano and all your favourite toppings, i used peppers, onions, mushrooms and a little sprinkle of cheese. I cant wait to see all your creations on Instagram, tag me in your photos @HealthyHeartyWholesome


100kcal per pizza base.

♥ 1 head of cauliflower 

♥ ¼-1 egg

♥ ½ teaspoon Oregano

♥1 tablespoon parmesan

♥ Pinch of salt and pepper

♥ Your choice of pizza toppings + sauce



  1. Boil or steam your cauliflower rice for 5 minutes until soft but not soggy and strain. If you are making your own cauliflower rice check out the tips above.

  2. Using a paper towel or muslin, strain out any excess water and repeat until the cauliflower rice is dry.

  3. Add parmesan, oregano and a pinch of salt and pepper.

  4. Beat 1 egg and slowly mix into the cauliflower using only enough to bind the cauliflower together, I usually use about ¾.

  5. Preheat your oven to 180c and form your pizza base onto a lined baking tray.

  6. Bake for around 20 minutes until your pizza base is firm, dry and holds its own weight.

  7. Your pizza base is now ready for sauce and toppings, cook again until your cheese has melted.