How Many Carbs In Cauliflower Pizza Crust

When you’re hungry, there’s nothing more satisfying than a delicious pizza from your favourite shop. For me, it was Brooklyn Pizza in Tucson, Arizona. Somehow, deep in the desert, they managed to perfectly mimic a brilliant, foldable slice from back East. But I won’t lie, it carried with it a pretty heavy dose of carbohydrates that did nothing good for my physique. 

So how many carbs in a cauliflower pizza crust? Cauliflower pizza crust usually contains between 5 and 16 grams of carbohydrates, though this depends on the size of the pizza. For an average-sized pizza, you can expect to consume about 12 grams of carbs in the cauliflower crust.

This article will go over some other concerns related to cauliflower pizza crust worth considering before committing to them. While there’s no question they’re healthier, how much healthier is another matter. 

Other Factors To Consider

Personally, cauliflower pizza crust is one health trend I can get behind. But there are other factors in health than just how many carbohydrates are in a meal.


It’s not all about carbohydrates. A cauliflower pizza crust can range in caloric count from 120 to 600. The difference comes in the other ingredients that go into the crust. Some crusts have fine grains or cheese, eggs, nut flours – all of which add to the number of calories. 

For the record, it’s still considerably less than even the thinnest crusts made from regular flour, which are around 800 calories. 


The number of carbs can change in a crust radically, depending on what’s in them. While cauliflower itself is not carb-loaded, coming in at a net 3 grams, crusts can include rice, brown rice flour, tapioca, sugar, corn starch and starch. It’s called cauliflower crust, but unless that’s the primary ingredient, the number of carbs will vary. 

If your crust has a lower carb count, it’s because it has less starches and more real cauliflower. 


Cauliflower doesn’t have any real significant levels of fat, but oil, starch and cheese certainly do. Keep an eye on the amount of fat in the crust, as it is just as important as carbohydrates. 


Sodium can range anywhere from 180 to 500 mg per slice. That’s almost one-third of your daily recommended sodium, so stick to one or two slices if the sodium is in the high range. 

Making a Cauliflower Crust

Now that you know what to keep an eye on if you’re health-conscious, time to have some great pizza. Here’s all you need:

  • 1 head of cauliflower
  • ½ cup of shredded mozzarella
  • ¼ cup of grated parmesan
  • ½ teaspoon oregano
  • ½ teaspoon kosher salt
  • ¼ teaspoon garlic powder
  • 2 eggs
  1. Preheat your oven to 400 degrees. 
  2. Break up the cauliflower into florets. Using a food processor, cut the florets up until they’re the texture of rice. Some coarser chunks are alright, but most of it you’ll want broken up well. 
  3. Put the cauliflower rice in the oven for 15 minutes. 
  4. Let the rice cool for a while. Put it in a cheesecloth and run water over it.
  5. Get all the water out until you’re left with what looks like a workable dough. 
  6. Transfer the rice to a bowl and add the egg, oregano salt, garlic powder and cheese.
  7. Using a whisky, mix the bowl well. Spread the dough out on a baking sheet. 
  8. Turn the oven up to 450 and dress your pizza with your chosen toppings and sauce. 
  9. Bake for 20 minutes.

Your Choice of Toppings

There’s really no limit to how you can dress a cauliflower pizza crust. It works the same as a regular crust, with a delicious, healthy taste. Here are some popular styles that are currently in fashion.


This style is a tantalizing blend of tomato sauce, bell pepper, tomato, olives, red onion, feta cheese and parsley. 

Chicken and Pepper

Some people enjoy putting chicken on pizza. Personally, I was against it until I tried it. It seemed like too much food, however when it mixed in my mouth, it was a much better idea than I expected. This recipe calls for tomato sauce, grilled chicken breast, olives, red onion and cheese. 


This was a fascinating experiment that I wound up really enjoying. I love honey garlic chicken, but I never thought it could work on pizza. But shredded, atop a cauliflower crust with broccoli, onion, sriracha and mozzarella was a wonderful combination. 

There’s really no stopping you from dressing it how you wish, but if you’re health-conscious, you might want to stick to the basics. Either way, you’re certainly in for a treat.