Try this alternative to carbohydrate rich crust!

Photo Credit: Wholesome Yum

Cauliflower Crust Pizza 


  • One bag (~2.5 cups) seasoned riced cauliflower found in the frozen section 
  • 2 eggs. 
  • 1 cup shredded or grated parmesan cheese. 
  • ¼ to ½ cup prepared pizza or tomato sauce. 
  • ½ to 1 cup shredded mozzarella. 
  • 1 cup vegetable medley of choice (sautéed or fresh onions, peppers, mushrooms, etc.) 
  • Optional: 4oz preferred meat toppings (pepperoni, hamburger, Canadian bacon, etc.) 


  1. Preheat oven to 450 degrees.
  2. Heat cauliflower in microwave 5 minutes.
  3. Drain any water out of cauliflower by straining and squeezing with a towel.
  4. Place eggs and parmesan into cauliflower and mix well to create cohesive mound.
  5. Spray 12” pizza pan with non-stick spray.
  6. Spread and pat cauliflower mixture onto pan.
  7. Bake cauliflower crust in heated oven for 15 minutes.
  8. Remove crust and top with sauce, mozzarella and toppings of choice.
  9. Bake another 10 minutes or until cheese is bubbly, edges brown.

Make your own riced cauliflower option: 

  • Cut one head of cauliflower into small sections, place in food processor and pulse into small rice-sized pieces.  Place 2-2.5 cups in large bowl (store the rest 2-3 days in fridge or freeze after all liquid has been removed).
  • Heat cauliflower for 5-8 minutes in microwave.
  • Remove any liquid by straining and/or squeezing out with towel.
  • Add½ teaspoonoregano, basil and garlic to cauliflower. 
  • Follow steps 4-9 above.

Ratios:  ~1 cup cauliflower to 1 egg to ½ cup parmesan.

Lisa B. Smith, RDN is a Registered Dietitian Nutritionist with the Southern Ute Shining Mountain Health and Wellness.

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