Can you eat cauliflower crust on a keto diet? The complete guide

October 28, 2025 •

4 min read

With a slice of regular pizza dough containing around 26 grams of carbs, traditional pizza is off-limits for anyone on a ketogenic diet. For this reason, many low-carb eaters turn to cauliflower crust as a popular substitute. This raises a critical question: Can you eat cauliflower crust on a keto diet? The answer is a qualified yes, but it requires careful attention to ingredients, especially with store-bought options.

Quick Summary

Cauliflower crust can be a satisfying, low-carb alternative for keto diets, provided it is made with keto-friendly ingredients. Homemade versions offer complete control, while commercial products require scrutinizing labels to avoid high-carb fillers. Learning how to properly prepare the crust and choose appropriate toppings is key to enjoying guilt-free pizza.

Key Points

Not all cauliflower crusts are keto: Many commercial brands add high-carb flours like rice or tapioca starch to their products.
Read the ingredient label carefully: To ensure a product is keto-friendly, look for simple ingredients like cauliflower, cheese, and egg, and avoid added starches and sugars.
Homemade is the safest bet: Making your crust from scratch gives you total control over the ingredients and carb count.
Squeeze out excess moisture: A key step for making a crispy, non-soggy homemade cauliflower crust is to remove as much water from the cooked cauliflower as possible.
Choose your toppings wisely: Stick to low-carb sauces, meats, and vegetables to keep the entire pizza within your keto macro goals.
Fathead dough is another alternative: For a more bread-like texture, Fathead dough (made with cheese, cream cheese, and almond flour) is another popular low-carb crust option.

Is All Cauliflower Crust Keto-Friendly?

While the concept of a cauliflower crust is inherently low-carb, not every product labeled as such is suitable for a ketogenic diet. The difference lies in the ingredients used to bind the crust and improve its texture, which can drastically alter its carb count.

The Challenge with Store-Bought Crusts

Many pre-made cauliflower crusts found in grocery stores add non-keto ingredients to improve their texture and durability. Common high-carb fillers include rice flour, tapioca starch, potato starch, or cornmeal. These ingredients can significantly increase the total and net carbohydrate count, pushing the product far beyond acceptable keto macro limits. A gluten-free label, for instance, does not automatically mean a product is low-carb or keto. It's essential to read the nutrition facts and the full ingredient list to avoid a dietary mishap. Brands like Fresh Brothers, for example, have noted that their cauliflower crust, which includes rice and potatoes, is not keto-friendly.

The Advantage of Homemade Crusts

Making a cauliflower crust from scratch offers complete control over the ingredients, ensuring it is 100% keto-compliant. The basic recipe uses simple, whole foods like riced cauliflower, eggs as a binder, and low-carb cheese, such as mozzarella or parmesan. This approach guarantees no hidden starches or sugars and is the most reliable way to enjoy a keto-friendly pizza.

Key Ingredients for a Keto-Friendly Cauliflower Crust

Riced Cauliflower: The low-carb base. Using frozen, thawed, and properly drained riced cauliflower is often easier and yields a better result than fresh.
Cheese: Mozzarella and parmesan are common choices. They help with binding and add flavor.
Egg: Acts as a crucial binder to hold the crust together.
Seasonings: Garlic powder, onion powder, and Italian seasoning add flavor without carbs.

Making a Perfect Keto Cauliflower Crust

One of the most important steps in creating a successful cauliflower crust is managing its moisture content. Too much water will result in a soggy, disappointing pizza. Following the right steps will ensure a crispy, firm base.

Prepare the cauliflower: Process cauliflower florets into a rice-like texture using a food processor. Alternatively, use a bag of pre-riced cauliflower for convenience.
Cook and dry the 'rice': Cook the cauliflower until tender, either by microwaving, steaming, or sautéing. Then, let it cool.
Squeeze out the water: This is the most critical step. Place the cooked, cooled cauliflower in a clean tea towel or cheesecloth and squeeze as hard as possible to remove all excess moisture. The drier the cauliflower, the crispier the crust.
Form the dough: In a bowl, combine the dried cauliflower with shredded cheese, a beaten egg, and your preferred seasonings. Mix well.
Shape and bake: Press the mixture onto a parchment-lined pizza pan into a thin, even circle. Bake the crust first until it's golden and firm before adding any toppings.

Cauliflower Crust vs. Other Low-Carb Options

To make an informed decision, it is useful to compare cauliflower crust with other low-carb pizza alternatives, such as Fathead dough.


Feature	Keto-Friendly Cauliflower Crust	Fathead Dough	Traditional Flour Crust
Primary Ingredients	Riced cauliflower, egg, cheese, spices	Mozzarella cheese, cream cheese, almond flour, egg	Wheat flour, water, yeast, oil
Net Carbs (per serving)	Very low (e.g., 2-5g)	Very low (e.g., <1-3g)	Very high (e.g., 26g+)
Gluten-Free?	Yes, if made correctly	Yes, contains almond flour	No, unless specified
Texture	Crispy, but can be less sturdy. Tastes subtly cheesy	Chewy, bread-like texture	Soft and doughy, or crispy depending on style
Flavor	Neutral, with added seasonings often dominating	Cheesy and rich	Neutral, yeasty bread flavor

Choosing the Right Toppings to Stay in Ketosis

The crust is only half the battle. To keep your pizza keto-friendly, you must also be mindful of your toppings.

Use a low-carb sauce: Many commercial pizza sauces contain added sugar. Opt for a brand that is sugar-free, or make your own simple sauce from crushed tomatoes and herbs.
Pile on the protein: Meats like pepperoni, sausage, ground beef, bacon, and chicken are excellent keto toppings.
Go heavy on the cheese: Most cheeses are naturally low-carb and high-fat, making them perfect for keto. Load up on mozzarella, provolone, parmesan, or cheddar.
Embrace low-carb vegetables: Many vegetables fit within keto guidelines. Popular choices include mushrooms, bell peppers, spinach, onions, olives, and jalapenos.

Conclusion: Making Cauliflower Crust Work for Keto

Ultimately, the question of "can you eat cauliflower crust on a keto diet?" depends entirely on what's in the crust. While store-bought versions are a convenient option, they often contain hidden carbs that can derail your diet. For strict keto adherence and peace of mind, making your crust from scratch is the most reliable method. With the right ingredients and technique, you can enjoy a delicious, crispy pizza that fits perfectly into your low-carb lifestyle, making pizza night a guilt-free indulgence.

For more nutritional information on cauliflower crust and other alternatives, you can check out Healthline's analysis.

Frequently Asked Questions

Your crust is likely soggy because not enough moisture was removed from the cauliflower before mixing the ingredients. It is a crucial step to squeeze out as much water as possible from the cooked cauliflower using a cheesecloth or a clean tea towel.

No. While some brands offer keto-specific options, many use high-carb fillers like rice flour, cornmeal, or starches that make them unsuitable for a ketogenic diet. Always read the ingredient list and nutrition label carefully.

Excellent keto-friendly toppings include low-carb tomato sauce (or a sauce made from crushed tomatoes), meats like pepperoni, sausage, or chicken, and vegetables such as mushrooms, bell peppers, olives, spinach, and onions.

Yes, using frozen riced cauliflower is a great time-saving shortcut. After thawing, you must cook it briefly and then squeeze out all the excess moisture, just as you would with fresh cauliflower.

Cauliflower crust is significantly lower in carbs and calories than traditional wheat crust. However, because of the added cheese and eggs, it can sometimes be higher in fat and cholesterol, depending on the recipe.

In most keto-friendly recipes, the crust is held together by a combination of egg and cheese (typically mozzarella and parmesan), which act as natural binders.

Cauliflower itself is naturally gluten-free. However, if you are buying a pre-made crust, you should still check the ingredients and ensure it is certified gluten-free, as some manufacturers might add other flours or starches.