Low Carb Cauliflower Pizza

  • 8g of carbs
  • 40 mins
  • Serves 3-4


  • For the pizza base:
  • 1 large cauliflower head, trimmed and cut into florets
  • 2 large eggs, beaten
  • 30g / 1/4 cup mozzarella cheese, grated
  • 55g / 1/2 cup cheddar cheese, grated
  • 1/4 tsp oregano, rosemary, basil and parsley (1/4 tsp of each)
  • Sea salt and pepper

  • For the pizza sauce:
  • 200ml passata
  • 1 tsp garlic granules
  • 1/4 tsp each of oregano, rosemary, basil and parsley (1/4 tsp of each)
  • 1/2 tsp sea salt
  • Pepper to taste

  • Toppings:
  • Grated cheddar cheese
  • Handful of fresh basil leaves


  1. Preheat the oven to 220℃ / 425℉ / gas mark 7.
  2. Grate, process or blend the cauliflower into rice and microwave for 3-5 minutes. Leave the cauliflower rice to cool.
  3. Once cooled, place it into a cloth and strain as much of the liquid as you can.
  4. Place the strained cauliflower into a bowl and add the eggs, cheese, and seasonings. Mix until well combined.
  5. Line a baking tray with parchment paper and pour the mixture on top. Mould the mixture into the desired shape for your pizza base.
  6. Bake the pizza base for 12-15 minutes until golden. You want the base to be crispy and not soggy.
  7. Whilst the pizza base is baking, mix together all the ingredients listed for the pizza sauce.
  8. Once cooked, remove the base from the oven. Spread the pizza sauce evenly over the top and add the grated cheese, basil leaves, and any other desired toppings. Pop it back in the oven until the cheese is melted (about 5-10 minutes).
Nutrition Facts
Servings 4
Amount Per Serving
calories 222
% Daily Value *
Total Fat 14 g 21 %
Saturated Fat 8 g 38 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 93 mg 31 %
Sodium 696 mg 29 %
Potassium 38 mg 1 %
Total Carbohydrate 8 g 3 %
Dietary Fiber 3 g 12 %
Sugars 5 g
Protein 15 g 30 %
Vitamin A 3 %
Vitamin C 118 %
Calcium 23 %
Iron 8 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.
** The values here may not be 100% accurate and should be used as a guide only.

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Cauliflower is such a versatile ingredient! There are endless recipes you can try using it. Cauliflower pizza has become very popular over the last few years and is great for diabetics who need to manage their carb intake. A serving of “normal” pizza can have up to 30g of carbs! Whereas a serving of this cauliflower pizza will cost you only 8g of carbs.

I first heard about the concept of a cauliflower pizza a few years ago, before I was even diagnosed as a diabetic. I gave it a try, eager to find out if such a thing could taste nice. My first attempt was ok, but not very successful as the pizza fell apart as I removed it from the oven. Since then I have tweaked the recipe to get it to the perfect taste and texture. Although the base is still quite flimsy I am able to successfully serve it every time without it falling apart.

When filming the recipe video, my partner was on hand to help, and of course, taste-test the pizza. He was shocked at how little you notice the difference compared to a normal pizza. This recipe is one of his favourites, and believe me, he has tasted many!