Keto Pizza

by Jo Kenny

Keto pizza has been doing the rounds of the blogging & recipe world for a good while now, so this is certainly no new invention. The results of every pizza I’ve seen look spectacularly good and exactly like the real deal, but with no carbs! Some sort of powerful witchcraft, right? Wrong! The secret ingredient is cauliflower.

But is cauliflower pizza actually a convincing substitute? I’m going to try it and tell you if it’s any good.

Keto Pizza

For the base:

  • 1 cauliflower
  • 32g grated mozzeralla
  • 32g grated parmesan
  • 1 egg
  • 1 tsp minced garlic
  • 1 tsp oregano

For the pizza sauce:

  • 250g Italian pasata
  • 1 tsp chilli infused tomato puree
  • 1 tsp oregano
  • 1tsp minced garlic
  • A few torn fresh basil leaves

For the topping:

  • 1 small ball of fresh mozzarella
  • Handful of grated mozzarella

Toppings can be whatever else you fancy! I went for chestnut mushrooms, prosciutto & green pesto.

Keto pizza cauliflower

So first you have to grate your cauliflower so it resembles fine grains of rice. I did find this bit a total faff: the little flowers crumble and break off everywhere so it’s a long and messy process! When you’re finally done, put the ‘rice’ in the microwave for 4 minutes.

Cauliflower rice for keto pizza base

Whilst that’s cooking, put your cheeses, egg and seasoning into a large mixing bowl.

Keto pizza base mix recipe

The cauliflower now needs to be put into a tea towel and strained to get rid of any moisture. There’s a lot of water and you really need to squeeze out as much as you can, because in the words of Ms Berry, we don’t want a soggy bottom. Once that’s done mix it into the cheese & egg to create your keto pizza dough.

Cauliflower keto pizza base

I used a greased pizza tray to shape my base. This bit is great fun and so easy: normal dough is very elastic so it springs back, but the cauliflower pizza base just does whatever you tell it to.

Pizza base cauliflower keto recipe

Don’t forget to form a little crust on it! This now goes into the oven at 220c for 10 minutes. Whilst that’s cooking prepare your pizza sauce by putting all the ingredients into a pan on medium heat and leaving to thicken.

Tomato base for keto pizza recipe

In no time at all your pizza base will be ready. I’ve got to say it does look mighty appetising.

Keto pizza base cheese & cauliflower

Add your toppings in whichever way you like. You’re the boss!

Keto pizza low carb recipe

And in that goes again for another 5 minutes, so those lovely toppings can mingle.

Cooked keto pizza cauliflower base gluten free

Pretty damn convincing, right? My eyes are certainly fooled, but will my taste buds be? Well, the first give away is in the cutting: it lacks the crunch of a bread base. Still, it holds itself together and makes it onto my plate in one piece. I would recommend cooking it for a few more minutes to let it crisp up more.

With cheese and tomato being the dominant flavours it almost has a lasagne taste about it, and despite the lack of crunch it’s bloody delicious. The base doesn’t taste like a big squished vegetable, instead it’s very rich and salty.

Keto food is designed to be high fat as an energy substitute for the missing carbs, and can be a great way to aid weight loss. Saying that, with the amount of cheese used it’s more a recipe to see you through a cheat day or a craving for stodge. The high fat content does however make this pizza extremely filling: I can usually polish off a whole pizza no problem, but half of this keto pizza and I was stuffed!

Pretty easy to make and extremely tasty. Even better? No post pizza bloat! Keto pizza gets a thumbs up from me!


Andi February 20, 2014 - 2:57 am

You are a Genius!! Thank you for posting these recipes!!!!

Jo February 20, 2014 - 3:07 pm

You flatterer Andi! Thank you, though I can’t take credit for creating this recipe, only for eating it 😛

charferg June 30, 2014 - 7:39 pm

Do you reckon it would be easier to use the gratery bit on a food processor?

Jo June 30, 2014 - 7:45 pm

Yes! Yes it is, and if you have one then definitely use it! Since this post I’ve bought a food processor, which makes it much easier, although the cauliflower doesn’t chop down nearly as fine.

gloria September 16, 2014 - 7:04 pm

This looks amazing! I don’t have a microwave, however. Do you have a suggestion as to how I could soften up the cauliflower? Can it be blanched?

Iris December 9, 2014 - 1:42 am

I’ve been looking for some great low-carb meals and this is a great alternative to a typical hi-carb meal we often crave, pizza! My hubby HATES cauliflower but I’m hoping I can trick him with this recipe 🙂

Joy February 28, 2015 - 6:40 pm

My husband and I are going low-carb for Lent. However, we’ve decided we’ll keep up with our life style change long after Lent….something we need to do. Anyway, I made this today and followed your instructions to the letter on the crust. I used my food processor and pulsed a few times…was perfect. I did let the crust bake a while longer, but it didn’t crisp it up any, except for the edges. (I also baked on a pan with holes in it.) My husband and I couldn’t tell the difference between this crust/pizza and a regular one….except knowing that we were consuming ‘oh, so’ fewer carbs. It was definitely filling. I could only eat 2 slices; the hubs ate 3. Thanks for a great, low-carb pizza crust recipe!

Nixy Pixels March 13, 2015 - 7:34 am

This is oh-so-great! Thank you so much!

Hamish April 30, 2015 - 6:50 am

This is the fastest way to rice cauliflower I have seen!

Barbara August 23, 2015 - 11:56 am

I make this a fair bit, but as you say it’s a lot of faffing about to get the cauli rice. I don’t even bother to do that these days, I just mash it up roughly and then spread it out for the base.

If I want cauli mash instead of mashed potatoes (oh how I LOVE mashed spuds) I mash it up a bit finer and add some cream and salt and pepper.

Margaret May September 3, 2017 - 8:06 pm

Thank you sooo much for your keto bread recipe,we live on a small island in the middle of the Atlantic Ocean,so I gave up all hope of getting this bread but now thanks to you I can make it
Many many thanks
Margaret ?

Jo September 3, 2017 - 8:28 pm

Thanks so much Margaret it makes my day hearing from readers from around the world!


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