Which Keto Pizza Crust is King? We Put Them to the Test!

The Contenders for the Keto Pizza Crown

Pizza falls somewhere between the theory of relativity and the moon landing on the scale of human accomplishment. It is the embodiment of perfection, and not so coincidentally is one of the first foods we keto-fied. I mean we had to…or why continue living right? With our sights set on the goal of making a keto pizza that we wouldn’t be ashamed of actually calling “pizza”, we began researching the options. We found 2 variations that were by far the most popular. In the right corner Fathead Pizza! And in the left corner Cauliflower Pizza! I know what you’re thinking… one is named “fathead” and one is named “cauliflower”, do you even have to try both? Cauliflower tastes like socks and fathead is pretty much the coolest name ever(whoever came up with it has a career in…naming things?), don’t waste your time. Well it just so happens that we like wasting time and eating pizza, so let the games begin!

How to Make Keto Pizza Tutorial and Tasting Video

We have a video on our YouTube Channel that walks you through the steps for creating both of the pizza’s we are analyzing today. If you’re more of a visual learner this might be your jam, or should I say crust?!:
 

 

How Are We Going Choose the Best Keto Pizza Crust?

We will be rating the crusts based on 3 key metrics:

  • Nutrition – (20%)
  • Difficulty – (20%)
  • Taste – (60%)

Anyone who has done a poorly planned science project knows you need to come up with some kind of rating system to make your experiment look legit. This is ours! If you’re not familiar with our blog or YouTube channel, the content is created by 2 of us(Matt and Megha) and we will both be weighing in to get to the bottom of this issue. We’re going 60% on taste. You could argue that this should be an even higher percentage, but 60% is about right for us. We talked about the factors that go into our decision to make a given crust on a certain night, and taste is definitely king, but nutrition and difficulty are also going to factor into our decision. Nutrition is something that is always somewhere in our decision process, but might weigh more/less heavily depending on how strict we are being at the time. Difficulty is a constant factor. The easier something is to make the more inclined we are to make it for the most part.(There are rare exceptions where I pop on some headphones and dig into a 2 hour meditative cooking session though) Let’s get after it!
 

Difficulty(20%)

The process for making these 2 crusts is very different, as detailed in the YouTube video above. I don’t think it’s a stretch to say that Fathead takes this category easily. Microwave, stir, form. It’s a 3 step process and you’ve got yourself a tasty thin crust pizza ready to go. The cauliflower crust is a bit more involved. You have to turn the cauliflower into rice, microwave, drain, mix, form. There’s a couple added steps in there. The advantage though is that it is much easier to get this crust into the shape of something that looks like a pizza. With the Fathead dough you’re pretty much going to have to settle for “unrecognizable blob” unless you want to cut it into a specific shape or try something else fancy.
 
keto pizza fathead dough
keto pizza cauliflower dough

Nutrition(20%)

The nutrition on these can be tough to give a rating. Each has their place in a well rounded keto diet, but the macro profile on them is completely different.
keto pizza fathead nutrition
keto pizza cauliflower nutrition
As you can see, the Fathead crust is much more calorie dense, but also more keto-friendly as far as carbs are concerned. That is counterbalanced by the fact that the cauliflower crust packs in a few servings of vegetables as well as being lower calorie. So nutritionally each of these pies is very different. We’ll reveal the final tally at the end!
 

Taste(60%)

This is what it all comes down to. If you can’t infer from the previous paragraphs, I’ll just spoil it and tell you that we’re neck and neck up to this point. I’d love to say that one of these truly dominated the competition, but it was really quite close in just about every aspect. The taste is very close, and may come down to your personal preference. If you’re a die hard New York style pizza fan, then I can almost guarantee you will prefer the Fathead crust. If you’re more like me and you like a thicker crust then you’re going to prefer the cauliflower crust. So let’s reveal our rankings, tally them up, and crown the Best Keto Pizza Crust.
keto pizza cauliflower final

The Results:

keto pizza scorecard
Whew, that was a close one! These 2 keto pizzas came down to a photo finish, and honestly it’s hard to say that there was truly a winner. By no means are we going to only be making one of these from now on. Both will continue to be mainstays in our kitchen. We each preferred the taste of different pizza’s, but that could have a lot to do with our preferences. The real separator was nutrition. Both of us opted for the lower calorie, veggie filled cauliflower pizza. We definitely recommend that you give them both a try and let us know which one you prefer!
 

The Recipe’s

The recipe’s we used are posted below. In the video we made a half recipe, but we’re listed the ingredients for a full recipe below. These are not recipes we came up with, like the rest of the recipes on our site. These are recipes that can be found all over the internet, we just wanted to put them to the test to let you know what’s up!
 
keto pizza pinterest

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Keto Krab Kakes
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keto pizza cauliflower final
Keto Pizza - Fathead and Cauliflower Crusts
Print Recipe
Recipe Video is included in the body of the blog post!
Servings Prep Time
2 Pizzas 10 minutes
Cook Time
20 minutes
Servings Prep Time
2 Pizzas 10 minutes
Cook Time
20 minutes
keto pizza cauliflower final
Keto Pizza - Fathead and Cauliflower Crusts
Print Recipe
Recipe Video is included in the body of the blog post!
Servings Prep Time
2 Pizzas 10 minutes
Cook Time
20 minutes
Servings Prep Time
2 Pizzas 10 minutes
Cook Time
20 minutes
Ingredients
Fathead Crust
  • 1 1/2 cup Shredded mozzarella cheese
  • 2 oz Cream Cheese
  • 1 large Egg
  • 3/4 cup Almond Flour We use this!
Cauliflower Crust
  • 1 Head cauliflower
  • 1 large Egg
  • 1/2 cup Shredded mozzarella cheese
  • 1/2 cup Parmesan cheese We use this!
Servings: Pizzas
Instructions
Fathead Crust
  1. Preheat oven to 425 degrees.
  2. Combine mozzarella cheese and cream cheese in a bowl and microwave for 30 seconds. Take out of microwave and mix. Microwave for another 30 seconds and mix again.
  3. Add almond flour and egg to the melted mixture. Mix all the ingredients together with a fork until they combine and begin to cool. Then knead by hand and form into a pizza crust on a nonstick pan. (We like to place parchment paper over the crust and roll with a rolling pin. It can be tough to shape by hand.)
  4. Bake for 12-14 minutes at 425 degrees. Remove from the oven, add desired toppings and bake for an additional 5-7 minutes.
Cauliflower Crust
  1. Preheat oven to 450 degrees.
  2. Place cauliflower in a food processor and pulse until it forms a powder. Some lumps are ok.
  3. Microwave cauliflower powder for 3-4 minutes. Place the hot cauliflower in a dish towel and squeeze out all of the water. Place the dry cauliflower in a mixing bowl.
  4. Add mozzarella and Parmesan cheese to the cauliflower. Lightly mix.
  5. Add the egg and continue to mix until loosely combined. Once it starts to stay together, use your hands to knead the dough. Place dough on a nonstick baking sheet and form the shape you want.
  6. Bake at 450 degrees for 8-11 minutes.
  7. Remove from oven, add desired toppings and bake for an additional 5-7 minutes.

13 Comments on “Which Keto Pizza Crust is King? We Put Them to the Test!

    1. Hi Joy! No, the nutrition info provided is for the entire crust (toppings not included)! The nutrition with all the toppings will vary depending on what you add i.e. cheese, pepperoni, sauce.

  1. Have you tried a flaxseed crust? I follow a pretty basic recipe, but it always seems falls apart. Let me know if you have any advice!

  2. Although I have not tried the cauliflower crust, I really do love the Fathead crust and so does my ultra-picky husband. I find it easy to make and a nice break (shocked gasp here) from cauliflower. I always make 2 crusts and load one with 3 or 4 kinds of meat and veggies and the other one I make as a chicken bacon ranch variation. Yum!!!! I notice that you do not have any spices listed in the Fathead recipe. I put in garlic powder and Italian seasoning. I also use marble cheese instead of mozzarella in the crust. To me, it holds the crust together better and gives it a better texture. Just my thoughts.
    Thanks for posting all the great info and recipes. I am adding pins to my Pinterest board like crazy from your website.

  3. Thanks for all the work you do pre-testing recipes. I’ve head my eye on this for a while now. Tonight I made two Fathead crusts to stick in the refrigerator and will make one up for a quick lunch tomorrow. I was actually only planning to make one, but it was so simple, and I had all the ingredients, so I doubled the recipe. Looking forward to trying different toppings. Can’t wait!

  4. Hi Megha,

    I tried the cauliflower crust yesterday but despite me baking it for 11 minutes and then another 4 minutes, it still remained soft. It did not feel like a crust. What could I have done wrong?

    I made the pizza anyway and enjoyed it but could not hold it in my hands as it was soft.

    John

    1. Hi John! The first time I tried it the same happened to me… a thinner crust might be called for. If its thick then the cauliflower might cook through all the way without burning first or might just be too heavy. You can also add more cheese to bind the crust! Sorry to hear about your turn out, but happy that you tried it 😄

    1. Hi Sue,

      We used a tomato basil pesto we found as a low carb “sauce” option. We didn’t want to go traditional tomato sauce due to the high carb/sugar content. You can also use some olive oil and tomatoes!

  5. I see that in the video you said it was a half recipe, and to use the a single egg between the two, if i were to make just one pizza but a full recipe would i double everything but the one egg? and if so how about the baking times?

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