Cauliflower Pizza

Cauliflower Base Pizza!

When you wonder how you will get on without the occasional pizza, wonder no more because this Cauliflower base pizza is I think even better than the pizza shop pizza’s!

Everybody loves pizza – It’s just so high in carbs! Clearly, it’s a big “no-no” for a low-carb diet. With the cauli-base pizza if you had 1/2 the pizza the net carbs are 7.6 grams! I always have half…who stops at one slice! Very satiating too.

The whole pizza is about 820 kcal and 17 g of net carbs. The average flour crusted pizza has more than 1000 kcal and over 100g net carbs! So rather than kick yourself well and truly out of ketosis, make this one at home I think you will really love it.

You can buy the cauli bases in Safeway here in Australia however, they still have flour in them and sugar, better to make your own…

cauliflower pizza

I have made this pizza so many times now, it’s quite easy and is worth every mouthful.

This is a good recipe for gluten intolerant people.

Nutritional values per serving (slice, 1/8 pizza)

Net Carbs 1.9 grams
Protein 6 grams
Fat 7.8 grams
Calories 103 kcal

Some good pointers:

  • Dry the Cauli-rice well. Extra moisture is not good for baking and will cause the pizza to be soggy.
  • Using whole eggs make the base fragile, use egg whites only.
  • Remember to bake the crust separately before adding any toppings! By doing this ensures you get a crunch and firm base.
  • Don’t get the base too thick 1 cm thick is enough. Don’t use toppings that are moist they can make the base soggy.

Pizza Base:

  • 1/2 cup cauli-rice (175g)
  • 1 egg white (free-range or organic)
  • 1/2 cup grated low-moist mozzarella (60g)
  • 1/2 cup Parmesan cheese (30g)
  • 1/2 tsp garlic powder
  • 1 tsp dried oregano and dried basil
  • 1/2 tsp salt
  • extra virgin olive oil

pizza raw base


  • 1 tbsp tomato purée (15g)
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic
  • 1/4 tsp dried flaked chillies (if you don’t like it hot, leave flaked chilli out)
  • 1 tbsp fresh parsley or dried
  • 1 tbsp fresh basil or dried


  • 1/2 cup sliced brown mushrooms (36g)
  • 10 slices pepperoni ham or Chorizzo Sausage (20g)
  • 1/4 cup grated mozzarella cheese (28g)
  • 1/4 cup chopped D’Orsogna Streaky Bacon (25g)
  • half a dozen green olives or your choice or leave off.
  • you can also use bell peppers as a topping, if your’e wanting to stay under 20g of carbs for the day don’t use a great deal. one slice of a green and one slice of a red will be ok.
  1. First, rice the cauliflower. I microwave the cauli with no added liquid so as not to have to squeeze the water out in a tea towel. If you do cook on the stove top , put the cooked cauli-rice into a towel and squeeze all the water out of it. It is important to get the rice as dry as possible so that there won’t be extra moisture in the crust. Drying cauli-rice will help the pizza maintain its crispiness.
  2. Preheat oven to 225 °C/ 450 °F. In a bowl, mix the riced cauliflower with the egg white, grated cheeses,  basil and oregano, garlic powder ( you can use a garlic clove) and salt.
  3. Line a baking tray with with baking paper or place on a non-stick tray. Press the cauliflower mixture evenly on the prepared pan, about 1/4 inch thick. Gently brush on the olive oil. This will help the pizza get nice and brown.
  4. Bake for 15-20 minutes until the crust is firm and golden brown. After cooked, remove the tray from the oven and set aside. Keep the oven on.
  5. Meanwhile, prepare the pizza sauce. Mash the garlic, chop the basil and place with the rest of the ingredients into a small bowl. Mix with a spoon.

When the pizza base is nice and brown, brush the sauce evenly all over it.

  • Note: I like to let the base get fairly well cooked, it makes for a crunchier base. The less you cook the base, the softer, naturally, it will be.

Top with grated mozzarella cheese, pepperoni or chorizzo sausage, bacon, olives and sliced mushrooms. Place in the oven and cook for an additional 10-15 minutes. Keep an eye on it to make sure it doesn’t get burnt.

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