Cauliflower Pizza Base Recipe

What is cauliflower pizza?

Cauliflower pizza base 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. I think it’s fair to say is still going from strength to strength. I myself, was very sceptical that a cauliflower pizza base could be made from cauliflower without it being, well, awful! That day I ate my words (and the whole pizza too). Even friends that hate vegetables have been pleasantly surprised by this low calorie pizza base so even if you’re thinking, “what the hell, that sounds disgusting!” then you NEED to try this recipe. P.S. Don’t forget to subscribe and follow me on socials so that you never miss any of my healthy recipes for weight loss.

Is cauliflower pizza healthy?

The concept of using cauliflower as a pizza base has roots in the growing movement towards low-carb and healthier alternatives to traditional flour-based crusts. This inventive twist on the classic pizza crust gained popularity as a staple in the repertoire of those seeking a lighter, lower-calorie option without sacrificing flavour. Now embraced worldwide, the cauliflower pizza base has become a symbol of culinary ingenuity and wellness-conscious choices.

The health benefits of this cauliflower pizza base extend beyond its delectable taste. Cauliflower is a nutrient-rich cruciferous vegetable, offering a wealth of vitamins, minerals, and antioxidants. This low-calorie and low-carb alternative to traditional pizza crusts provides a gluten-free option for those with dietary restrictions. The inclusion of oregano adds not only a burst of flavour but also introduces additional antioxidants and anti-inflammatory properties. With minimal ingredients and a focus on wholesome components, this recipe aligns perfectly with the pursuit of a healthier lifestyle.

Do you have a diet restriction?

This is a great recipe for those with dietary restrictions such as:

  • Vegetarians
  • Gluten Free
  • Dairy Free
  • Low GI
  • Ultra Processed Food Free

Ultra processed food free recipes are recipes that use ingredients where no additives have been used. This will include ingredients that can be made at home to be UPF free such as stock cubes, sauces and seasonings.

Step 1: Create cauliflower rice

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. 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 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.

Cauliflower Pizza Base

Step 2: Reduce moisture

Embark on the first leg of your culinary journey by thoroughly cleaning and trimming a head of cauliflower, weighing approximately 300g. To achieve the coveted cauliflower rice, either boil or steam the riced cauliflower for about 5 minutes, ensuring it attains a soft texture without becoming mushy. The key here is to strike the right balance, allowing the cauliflower to mimic the consistency of traditional rice. Once perfectly steamed or boiled, transfer the cauliflower to a paper towel or muslin cloth to strain out any excess water. This crucial step prevents unwanted moisture in the cauliflower pizza base, ensuring a crisp crust. If you are using paper towel, i would recommend using a whole standard sized roll, you really do need to get every last drop, if you don’t your cauliflower pizza will feel like its been floating around a pool for the last 20 minutes…not cool.

Step 3: Turn cauliflower rice into cauliflower pizza

Transition into the flavour infusion process, which is where the magic happens. Introduce 1 tablespoon of parmesan, ½ teaspoon of oregano, and a pinch of salt and pepper to the cauliflower rice. These carefully curated ingredients not only impart a savoury depth but also contribute to the overall health benefits of the cauliflower pizza base. The parmesan brings a nutty richness, while the oregano adds herbal notes, creating a harmonious blend of flavours that will elevate your pizza experience. Take a moment to relish the aroma as the cauliflower transforms into a canvas for your culinary creativity.

Now, let’s talk about the critical step of binding the cauliflower base. In a separate bowl, beat approximately half an egg – this is where precision matters. Gradually incorporate the beaten egg into the cauliflower mixture, stirring diligently until the cauliflower is just bound together. The goal is not to saturate the base but to provide enough binding to maintain its structural integrity during the baking process. This meticulous approach ensures that your cauliflower pizza base achieves the perfect balance of tenderness and stability. With the binding complete, it’s time to preheat your oven to a crispy 180°C.

Step : Form and bake!

As your oven preheats, transition to forming the cauliflower mixture into a well-shaped pizza base on a lined baking tray. Pay attention to achieving an even thickness, ensuring uniform baking. The lined tray prevents any potential sticking and promotes a hassle-free transfer to your plate. With precision in mind, place the tray into the preheated oven and let the cauliflower magic unfold. Bake for approximately 20 minutes or until your pizza base is firm, dry, and boasts the strength to hold its weight – a testament to a well-executed cauliflower pizza base.

Here comes the grand finale – topping your cauliflower masterpiece. Whether you opt for the classic combination of tomato sauce and cheese or decide to venture into more avant-garde toppings, this is your moment of culinary expression. Return your adorned pizza to the oven, letting it bask in the heat until the cheese achieves that irresistible golden allure. This final bake not only melds the flavours of your chosen toppings but also crowns your cauliflower pizza base with a visual appeal that will have everyone at the table eagerly anticipating the first bite. As the cheese melts to perfection, you’ve officially crafted a wholesome and satisfying pizza ready to take centre stage.

cauliflower pizza base


  1. Mediterranean Delight: Elevate your pizza with Mediterranean flavors by adding diced tomatoes, olives, and feta cheese. Finish with a drizzle of olive oil and fresh basil for a burst of freshness.
  2. Pesto Paradise: Swap traditional tomato sauce for pesto and top your cauliflower pizza with cherry tomatoes, mozzarella, and a sprinkle of pine nuts for a vibrant and flavorful twist.
  3. Mexican Fiesta: Embrace a south-of-the-border flair by using salsa as the base, adding black beans, corn, diced avocado, and a sprinkle of Mexican cheese blend for a colorful and zesty experience.


Q: Can I use frozen cauliflower rice for this recipe?

A: Yes, you can use frozen cauliflower rice. Ensure it’s thawed and well-drained before incorporating it into the recipe. You may not need to cook frozen cauliflower if its already soft.

Q: Can I make the cauliflower pizza base ahead of time?

A: Absolutely! Prepare the cauliflower base, bake it, and freeze for later use. When ready to enjoy, simply add your favourite toppings and bake until the cheese is melted and bubbly.

Q: How can I ensure the cauliflower pizza base is crispy?

A: To achieve a crispier crust, make sure to strain the cauliflower rice thoroughly to remove excess moisture. Additionally, ensure the pizza base is baked until it becomes firm and dry before adding toppings.

Q: Can I make this pizza base vegan?

A: Certainly! Substitute the egg with a flax egg or any preferred egg substitute. Additionally, opt for plant-based cheese to maintain a vegan-friendly profile.

Indulge in the wholesome delight of this cauliflower pizza base, redefining your pizza experience with a healthy twist. Don’t forget to share your creations on Instagram and tag us @HealthyHeartyWholesome!

Check out my latest recipes:

Cauliflower Pizza

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.
Prep Time 25 minutes
Cook Time 25 minutes
Course Main Course
Cuisine American, British, Italian
Servings 1
Calories 100 kcal


  • 1 head of cauliflower approx. 300g
  • ½ egg approximate.
  • ½ tsp oregano
  • 1 tbsp parmesan
  • 1 pinch salt and pepper
  • Your choice of toppings including sauce and cheese.


  • 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.
    1 head of cauliflower
  • Using a paper towel or muslin, strain out any excess water and repeat until the cauliflower rice is dry.
  • Add parmesan, oregano and a pinch of salt and pepper.
    ½ tsp oregano, 1 tbsp parmesan, 1 pinch salt and pepper
  • Beat 1 egg and slowly mix into the cauliflower using only enough to bind the cauliflower together, I usually use about ¾.
    ½ egg
  • Preheat your oven to 180c and form your pizza base onto a lined baking tray.
  • Bake for around 20 minutes until your pizza base is firm, dry and holds its own weight.
  • Your pizza base is now ready for sauce and toppings, cook again until your cheese has melted.
    Your choice of toppings including sauce and cheese.

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