A personal gluten free pizza with cauliflower crust you make in minutes

Gluten Free Cauliflower Crust Minute Pizza Recipe

It has been said that necessity is the mother of invention. True, but hunger can be a great motivator as well. That’s how this gluten free cauliflower crust minute pizza recipe came about. Hunger. And necessity. And vanity.

I was home alone, sick, and had already had my fill of bone broth. I wanted something savory and comforting. I wanted pizza. But I didn’t happen to have any gluten free pizza dough on hand and while my appetite was starting to return, my strength was not up to driving to the store. Not to mention the fact that I looked like death warmed over and needed to wash my hair.

Why is it that when you go to the store looking like a million bucks you don’t run into a single person you know, but when you just pop over to grab something from the store in grungy yoga pants, no make-up, and stringy hair, you run into just about everyone you know?

But, I digress. Back to this gluten free cauliflower crust minute pizza recipe. I rummaged around my pantry and freezer and realized with a little creativity and very little effort, I could make something resembling pizza with stuff I had on hand. And it is low carb. And simply delicious!

I have taken to keeping bags of riced cauliflower in my freezer for when I want to whip up some cauliflower fried “rice” – it is convenient. Convenient is another way of saying “perfect for when I am feeling lazy.”

This recipe is super simple and perfect for when a pizza craving strikes you and needs to be fulfilled quickly. And it can be as guilt-free as you want to make it, depending on the toppings you add.

If you don’t happen to have riced cauliflower in your freezer, just grate some cauliflower with a grater or whiz it up in the food processor until it resembles rice. If you do have some riced cauliflower in your freezer, thaw it out first in the microwave for one minute on high power. No need to use a separate cup, the one you are making the pizza in is just fine.

This recipe has two steps – first, you microwave just the “dough” or crust for about 1 minute and 15 seconds or until it looks fairly set, like this:

gluten free cauliflower pizza crust in the microwave

Then, you add your sauce and whatever toppings you might want. Another 45 seconds or so in the microwave and voila – gluten free, low carb pizza in just a couple minutes! Feel free to change up the toppings to suit your tastes. Here’s how I made mine.

A gluten free, low carb pizza you can make in minutes in the microwave

4 from 4 votes
A personal gluten free pizza with cauliflower crust you make in minutes
Print Recipe

Gluten Free Cauliflower Crust Minute Pizza Recipe

Prep Time5 mins
Cook Time2 mins
Total Time7 mins
Course: Snack
Cuisine: American, Italian
Servings: 1 person
Calories: 218kcal
Author: Gluten Free & More


  • ½ cup riced cauliflower thawed if frozen
  • 2 tablespoons grated Parmesan cheese
  • ½ teaspoon Italian seasoning plus more for topping if desired
  • 1 large egg white
  • Pinch of kosher or fine sea salt
  • Pinch of freshly ground black pepper
  • 2-3 tablespoons marinara or pizza sauce
  • 2 tablespoons grated mozzarella cheese
  • 3 slices pepperoni
  • 2 sliced cherry or grape tomatoes
  • 1 black olive sliced


  • In a wide mug or ramekin, combine the cauliflower, Parmesan cheese, Italian seasoning, and egg white. Mix to combine well. Add a pinch of salt and pepper, if desired. With the back of a spoon or spatula, flatten the mixture into an even layer in the mug. Microwave on high power for about 1 minute and 15 seconds or until the crust looks set and a little dry around the edges.
  • Add the sauce, mozzarella, pepperoni, tomato, and olives. Microwave for another 45-60 seconds or until the sauce is hot and the cheese is melted. Sprinkle with a little more Italian seasoning, if desired. Let cool and enjoy!


Nutrition Facts
Gluten Free Cauliflower Crust Minute Pizza Recipe
Amount Per Serving
Calories 218 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 6g30%
Cholesterol 38mg13%
Sodium 741mg31%
Potassium 461mg13%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 17g34%
Vitamin A 585IU12%
Vitamin C 48.4mg59%
Calcium 294mg29%
Iron 1.2mg7%
* Percent Daily Values are based on a 2000 calorie diet.

The views and opinions expressed on this blog are purely the blog owner’s. This blog accepts free manufacturers’ samples and forms of cash advertising, sponsorship, paid insertions or other forms of compensation. Affiliate links may be included in this post.

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Cauliflower Cheese Easy Gluten-Free Gluten-Free Recipes Microwavable Mozzarella Cheese Mug Olives Parmesan Cheese Pepperoni Pizza
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  2. Olivia
    July 10, 2022

    Simple and yummy. I used chicken and BBQ sauce to make a BBQ chicken version rather than pepperoni.

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