cauliflower pizza crust recipe

Healthy Cauliflower Pizza Crust Recipe


No sleepover growing up was complete without it.

We’d always tussle over what kind to order, but it usually came down to plain cheese or pepperoni (pretty basic, we know).

There was no doubt though that whatever kind we chose would be dipped in ranch dressing. And obviously that’s not very healthy…

cauliflower pizza crust recipe

When it comes to pizza, we eventually parted ways completely with this greasy, unhealthy party pleaser. That is, until we created this simple healthier recipe alternative.

With under 200 calories, this pizza is TO. DIE. FOR.

And you can enjoy it 100% guilt-free since you’re sneaking in extra veggies too! If you have fitness goals you’re trying to keep up with, this healthy cauliflower pizza crust recipe is a MUST for your repertoire.

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But first… Story time.

When our older sister Lindsay was in high school, she became very interested in cooking.

She was vegetarian/vegan for quite some time, and one of the things she loved to make was homemade pizza. She would buy packs of whole wheat pizza dough and top it with tomato sauce and tons of veggies and every once in a while some vegan cheese.

Of course, she never really made any extras for anyone else because in our house it was kind of a “fend for yourself” venture. But the good news is that reflecting back on her homemade pizzas sparked up a brainstorm session for us last week…

Can we replace the high carb doughy crust with something else? Is there a way we could sneak more veggies in there somehow? Hmm… what about if we tried to do it like our Cauliflower Pancakes?

That’d probably be amazing! Let’s try it…

(Two hours later) Oh god, this crust is like mush Liz. It’s falling off the plate, how are we supposed to get this whole thing transferred off the pan?


Relax! What do you want me to do? This crust sucks and it smells bad. It seriously smells like poo in this kitchen. Sara, this is way more like a mashed potato than a crust. Let’s just start over, we can’t post this!

Sara, NO. We aren’t posting this, let’s just try again. And where’d you put the lighter? We need to light a scented candle.

It took a couple tries but we eventually nailed it.

This recipe is incredible and it’d be hard for anyone to notice the crust is made out of cauliflower.

Make it for your picky eaters and watch how quickly it disappears!

If you want to find even more healthy recipes like this one, check out this post on the 131 Method site.

Feel free to get the kids involved too by letting them add their own toppings. You can make it into a game by having them make funny faces out of pre-chopped veggies and healthy meats. If your kid doesn’t seem too interested, buy them a chef hat off

Why is this recipe better?

Because it uses 100% REAL FOOD ingredients.

That’s right, no artificial flavors or ingredients. No gluten. Little to no carbs.

And almost no calories at all… It’s the answer to your pizza craving dreams. And it won’t bloat you like regular pizza does.

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This pizza has got it covered in the flavor department, so even if you don’t have kids, you’ll still be in pizza heaven.

Give it a try this weekend and send us your pictures if you do! 🙂 Tag @supersisterfitness on Instagram so we can see your pizzas come to life.

Your trainers,
Liz & Sara

Cauliflower Pizza 

This recipe makes 1 personal sized pizza so feel free to double or triple to make some for others!

  • 2 cups fresh cauliflower
  • 1 egg white
  • 1 tbs coconut flour (or oat flour)
  • 1 tbs parmesan cheese
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • pepper or any other seasonings, to taste
  • 2 tbs tomato sauce
  • 2 tbs parmesan cheese
  • 1/8 cup light mozzarella
  • any toppings of your choice!

Preheat oven to 425 degrees and line a baking sheet with parchment paper.

Place cauliflower in a food processor and process until “riced.”

Place in a microwave safe bowl and microwave for 4-5 minutes or until soft.

Once cauliflower has COMPLETELY cooled, place in a kitchen towel SQUEEZE excess water out. You will have a significant amount of water come out!

Place cauliflower back into a bowl and add your egg white, flour, cheese, garlic, salt and pepper. Mix well and form into a ball.

Place on your prepared baking sheet and flatten into a round circle with your hands.

Place in oven for 15 minutes, then remove and carefully flip (we used another piece of parchment paper on top and a plate to assist in the flip of the pizza to make sure it didn’t fall apart). Place back into oven for 5-10 minutes or until golden brown.

Remove and top with sauce, cheese and any other toppings of your choice. Place back into the oven for 5-10 minutes or until cheese is golden. Enjoy!

Servings: 1

Calories: 180

Fat: 6 g

Carbs: 18 g

Fiber: 9.5 g

Protein: 16 g

27 replies
  1. Amanda
    Amanda says:

    Hi I was just wondering is the 1 tbsp of Parmesan cheese for the actual “dough” and the 2 tbsp is for on top of the tomato sauce along with the mozzarella? Thanks!

  2. Jean
    Jean says:

    I don’t have a food processor , I’m curious (and this may sound stupid-but I literally don’t know if this would work) but could I use my blender .. Maybe on a pulse setting?

  3. The Super Sisters
    The Super Sisters says:

    Not sure why that happened – maybe your oven runs hot? Did the parchment paper burn? Maybe try to use foil instead? A lot of others have made it with no problem so we’re not sure why yours went awry.

  4. Gina
    Gina says:

    I am in the process of making this right now, so excited, but the first round of baking the crust has gone awry!!! All of a sudden I come back into my kitchen to find it smoking! the whole bottom layer of the pizza was stuck to the paper and i lost it in order to get any of the crust off…oven is at 425, it was only in about 11-12 minutes, not even the 15…

    Any suggestions why this is happening or how to prevent it? Thanks ladies!

  5. Shannon
    Shannon says:

    Love this recipe! I’ve used it with both oat flour and coconut flour separate times, and it was a big hit with the whole family! Thank you!

  6. Ashley
    Ashley says:

    Thank you!! I have tried several different cauliflower crust recipes had the exact same experience that you had described. Your recipe is SO much easier!!

    PS. Your blog is a real motivator! Thank you!

  7. Kristy
    Kristy says:

    DO NOT microwave the cauliflower unless you don’t mind the fact that you are killing some of the nutrients. Cook the cauliflower in a little bit of water in a pot with a lid. You will have to do more straining of water, but you will end up with a more nutritious meal. 🙂

  8. Gina Marie
    Gina Marie says:

    Hi Super Sisters!

    I really don’t like using the microwave for anything. Would this recipe work if I simply pan sauteed the cauliflower first?

    Thanks 🙂

  9. Nikki
    Nikki says:

    My boyfriend is going to be so excited about this! We make the cauliflower pizza & he always brings up that he wishes he could pick it up like “normal” pizza. Can’t wait to try this modified recipe! =)

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