Cauliflower Pizza Base - The Health & Wellbeing Studio

Cauliflower Pizza Base

The thought of cauliflower as pizza has lauded and loathed across the globe.  Who knew the humble cauli could be so contentious?

We’ve found the perfect recipe to win the most passionate of pizza lovers.  Our base holds together well so you can hold it in your hands, and has a beautiful crispy crust, just be sure to squeeze as much water out of the cauliflower as you possibly can.

Cauli as a pizza option is a great way to get an extra serve of veg, and one that is particularly rich in fibre and nutrients such as vitamins C, K, B6 and folate. It’s fantastic for those looking to reduce their refined carbohydrate intake, and for those avoiding gluten due to allergy or intolerance.

Top with your favourite toppings, and treat yourself!

  • Gluten Free
  • Grain Free
  • Vegetarian
  • Family Friendly
  • Weightloss friendly
  • Nut Free
  • Main Meal
  • Low Oxalate Options

Preparations time: 15 mins
Cooking time: 25 mins
Serves: 6


1 medium head of cauliflower (approximately 5-6 cups once processed / riced)

1 egg, large

1 tsp dried oregano

1/2 cup grated cheese (Parmesan or Mozzarella work well)

Salt and pepper to taste

Olive oil



  1. Preheat oven to 180C and linea baking tray with baking paper.
  2. Rinse cauliflower, remove the outer leaves, and chop into small florets.
  3. Process cauliflower florets in a food processor until it resembles cooked rice, then transfer cauliflower rice on the prepared tray and bake for 15 mins.
  4. Remove cooked cauliflower rice from the oven, transfer to a bowl lined with a doubled over piece of muslin or cheesecloth or clean tea towel, and let it cool for about 5 minutes. Use the tea towel to squeeze the liquid out of the cauliflower as hard as you can (soggy cauliflower = soggy pizza!).
  5. Increase oven temperature to 230C.
  6. In a mixing bowl, whisk together the egg with the oregano, salt and pepper. Add cheese and cauliflower; mix well until combined.
  7. Re-line the baking tray with baking paper, and drizzle with olive oil to prevent sticking. Transfer the mixture to the tray and flatten with your hands to form a thin pizza crust.
  8. Bake for 20 minutes, gently flip the base (using another baking pan or flat tray works well here) and cook for a few more minutes.
  9. Add your favourite toppings and return to the oven to cook the topping if you wish.


For specific dietary requirements, also be mindful of the toppings that you use.

Omit the oregano and pepper, and swap for rosemary, parsley or thyme for a low oxalate option.

Download the full recipe in PDF format

Created by Melbourne Naturopath Bree Jenner

© The Health & Wellbeing Studio 2018