Chicken Alfredo Cauliflower Pizza

Chicken Alfredo Cauliflower Pizza
 Yep. You read right. Chicken Alfredo Cauliflower Pizza. But what I bet you didn’t think when you read the recipe title was that not only is the crust made from cauliflower, but so is the ‘alfredo’ sauce! Creamy, delicious ‘alfredo’ sauce.

As I mentioned in my Chicken Alfredo Tortellini post (also made with cauliflower), I will put this creamy deliciousness on anything if I can – pasta, pizza, as a dipping sauce – you name it. The best part? It’s super simple to make and so much healthier for you than the traditional alfredo sauce that is filled with heavy cream and butter.

Now, if you’re not a fan or part of the ‘cauliflower crust craze’ – then don’t feel inclined to use the crust base of this recipe and at least try the sauce and the toppings on the traditional pizza crust.

If you are going to use the cauliflower crust, the key to making the perfect crust is in removing the moisture (water) from the cauliflower once it’s been processed down. If you don’t remove the moisture, you will have a soggy crust that either won’t cook or will fall apart in seconds. Then you’ll either be mad at the crust or mad at me. Maybe both? Haha!

If you’re not a fan of the toppings, opt for the toppings and sauce of your choosing. A cauliflower crust is very versatile.

Might I even suggest trying my stuffed Low-Carb Cauliflower Calzone? Stuffed with veggies and cheese – sure to be a taste bud pleaser!


Chicken Alfredo Cauliflower Pizza
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Chicken Alfredo Cauliflower Pizza

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 8 pizza slices
Calories 234 kcal


Cauliflower Crust:

  • 1 whole cauliflower head cut into florets
  • 1/2 tbsp. minced garlic
  • 1 tsp. dried basil
  • 1/2 cup mozzarella cheese
  • 2 eggs
  • 1/2 tsp. dried oregano
  • Salt & pepper to taste


  • 1/2 scallion chopped
  • 2 cups mozzarella cheese
  • 1 8 oz chicken breast grilled, chopped or sliced
  • 1 roma tomato chopped
  • 2 jalapeno peppers sliced
  • 1 cup baby spinach chopped
  • Dash of dried basil

Alfredo Sauce:

  • 1 whole cauliflower head cut into florets
  • 1 cup 0% plain Greek yogurt or choice
  • 1/2 cup mozzarella cheese
  • 1 tbsp. minced garlic
  • 1-2 tsp. sea salt to taste
  • Black pepper to taste
  • 1/2 tsp. garlic powder


To Cook the Crust:

  1. Preheat oven to 400 degrees F. Line a pizza pan with parchment paper and set aside.
  2. Cut the cauliflower into small florets and place them into a food processor. Blend until the cauliflower has reached a rice-like consistency.
  3. Once blended, transfer it to a microwave-safe bowl and microwave for 4 minutes. Remove, fluff with a fork and cook for an additional 3-4 minutes. Allow it to cool for 3-5 minutes before handling.
  4. Lay out a cheese cloth (or thin, clean towel). Place the cauliflower into the center, fold up and wring the cauliflower to remove a majority of the moisture.
  5. Transfer it back to the same bowl and add the cheese, eggs, minced garlic, and seasonings. Stir very well. Spoon and spread the cauliflower mixture onto the pizza pan, smoothing from one end to the other, filling the entire pizza pan - if you can. Make sure to spread it evenly and thinly so that they crust can cook thoroughly.
  6. Bake for 40-45 minutes, checking at 35-40. The crust should lift up off the parchment paper and be firm to the touch.

The 'Cauliflower' Alfredo Sauce:

  1. While the crust is baking, place a deep, medium pot of water over high heat. Allow the water to come to a boil. Add the cauliflower florets and cook for 5-7 minutes, or until they have softened. Strain the cauliflower and place into a food processor, or blender.
  2. Add remaining ingredients (minus the cheese) and process until it reaches a creamy, sauce-like consistency. Taste test the sauce and add any additional salt, pepper or garlic to your taste preference.
  3. Fold in the mozzarella cheese. It should melt in quickly. Cover and set aside.

The Toppings:

  1. Once the pizza has cooked, remove it from the oven and add the toppings. Add 1 cup of sauce (storing the rest in an airtight container), cheese, chicken and remaining toppings. Place the pizza back into the oven to bake for 9-10 minutes, or until the cheese has melted and the toppings have cooked through.

Recipe Notes

*If you do not have a pizza pan, feel free to use any baking sheet that you have and spread into the shape of your choosing.

Nutrition Facts
Chicken Alfredo Cauliflower Pizza
Amount Per Serving
Calories 234 Calories from Fat 89
% Daily Value*
Total Fat 9.9g 15%
Saturated Fat 5.2g 26%
Cholesterol 80mg 27%
Sodium 665mg 28%
Total Carbohydrates 12.7g 4%
Dietary Fiber 4.2g 17%
Sugars 5.5g
Protein 26g 52%
* Percent Daily Values are based on a 2000 calorie diet.
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    So, a girlfriend of mine and I had a spa night at home last night and we decided to experiment with your cauliflower pizza crust. First of all, it actually turned out which is amazing for the two of us! And, second of all, it tasted amazing! Our toddlers couldn’t even tell it was vegetables.

    Awesome. Awesome. Awesome.
    Thank you for being dedicated and passionate about (healthy) food!

      Samantha Buckner

      Hey Bethany! That is wonderful! I’m so glad you and your friend, as well as your children!, liked it so much! I’ll take that as the highest compliment – especially from your little ones! 🙂


    I’ve never cooked before, but when I saw this delicious healthy pizza.. I had to try it
    and it was AMAZING.. the steps were simple and clear that a rookie like me could easily follow
    I’m definitely gonna try another one of your recipies

      Samantha Buckner

      Hey Dareen! That’s wonderful! I’m so glad to hear that! Thank you!! I look forward to seeing what you try! 🙂


    hey! this looks so good, but can you taste the greek yogurt? I’m usually okay with it in recipes but wondering if my family will like it cause one of them can taste it in everything hahaha

      Samantha Buckner

      Hey Carolina! Nope, not at all. Plain greek yogurt is very versatile and subtle in taste. 🙂


        okay i think i may try it sometime next week! 🙂 btw I’m looking at your recipes and i love how a ton of them are high in protein because I’ve noticed even if they’re healthy, a lot of bloggers don’t seem to have that high amount of protein so thank you for that!!!

          Samantha Buckner

          Wonderful! I’m so glad. I hope you like whatever you try. I try to find a balance between all types of foods and macros. Ha. It’s difficult when you’re more of a carbivore than a carnivore. Haha