Cauliflower Pizza Recipe (Low Carb/High Protein)

Cauliflower Pizza Recipe
Written by The Protein Chef

My take on cauliflower pizza. This delicious pizza is extremely low in carbs AND calories while high in protein. You no longer have to wait to eat pizza on your cheat days!

Here is the recipe:

  • 1 1/2 Cups (150g) FRESH Cauliflower (not frozen)
  • 1 Cup (112g) Fat Free Cheddar Cheese
  • 1/2 Teaspoon Basil
  • 1/2 Teaspoon Parsley
  • 1/2 Teaspoon Italian Seasoning (or Oregano)
  • Topping ingredients:
  • 3 Ounces Lean Beef/Turkey/or Chicken
  • 1/4 Cup (28g) Reduced Fat Mexican Blend Cheese
  • 6 Tablespoons (90g) Salsa

Calories per pizza (with the toppings I used):

  • Calories: 425
  • Fat: 9g
  • Saturated Fat: 5g
  • Sodium: 1854mg
  • Carbs: 23g
  • Fiber: 4g
  • Sugar: 10g
  • Protein: 63g

Cook your Cauliflower by boiling it until it splits with a fork and then drain it. Combine your Cauliflower, Cheddar Cheese, Basil, Parsley, and Italian Seasoning into your food processor. Process everything together. Take out a cookie shoot, line it with parchment paper or tin foil (if using tin foil coat it with non-stick cooking spray), and shape your mix into the shape of a pizza. Bake on 450°F/232°C for 10:00-15:00. Take out and put your toppings on (Beef/Chicken, Mexican Blend Cheese, Salsa, and whatever else you want on it). Bake on 450°F/232°C for another 5:00 or until your Mexican Blend Cheese has melted. Remove, let cool for a bit, cut, and devour!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • I am so making this as we speak…trying to go step by step with you…may use a bit more meat, since i plan on sharing the pizza…can you come over and help me cook? lol

  • I make this often, but it always sticks to the parchment paper, and I end up having to scrape it off with a fork (it’s still yummy though). What can I do so it won’t stick? I’ve tried spraying the parchment paper with cooking spray/olive oil, etc. but nothing works. Thanks!

    • Hmm! Other than coating the parchment paper with some olive oil (you could try putting it on by hand), make sure the crust is really mixed together well, it’s not cooking at too high of a temp (some ovens run hot), and of course you don’t cook it too long. Sometimes it’ll stick for me but not usually – I think you just need to find the right temp/time combo! Hope this helps!

  • This recipe was a success!!!!!!!!!!!! I make it and the flavor was amazing… My husband love it… He doesn’t like the cauliflower and almost not discover the taste… Thanks…

  • I love your database of recipes. High protein, low carb is what I need and you have so many great tasting recipes that fit well with my nutrition plan. I especially like the healthy alternatives to satisfy my sweet tooth. 🙂 Thanks so much for taking the time to research, make the videos and share your knowledge. It is much appreciated!


    This was BRILLIANT! Absolutely devoured. Made it with finely diced marinated kangaroo steak and it was mouth wateringly delicious.

    SO SO Happy I found your website. Oh and my local Supp store has started selling Quest Bars! So Cinnamon Swirl Oatmeal here we come! #winning

  • Derek! I just realized: did you boil the cauliflower in the video? I know the directions say to do so but it seems uncooked in the video


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