Low carb pizza with a pizza slicer

Low Carb Cauliflower Pizza With French Onion Sauce

Low carb cauliflower pizza tastes fantastic with the delicious French onion sauce and Gruyere cheese on the top. It is a super yummy way of getting a lot of vegetables, nutrients and is still so light for a pizza.
Course Main Course
Cuisine American
Keyword Cauliflower Pizza Crust, Low Carb Pizza, Onion Pizza
Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Servings 6 Slices
Calories 135kcal
Author Roxana Begum
Cost $7




  • 1 tablespoon olive oil
  • cups onions yellow or vidalia sweet, vertically sliced
  • cups onions red, vertically sliced
  • 2 pinches salt (adjust to taste)
  • 2 pinches ground black pepper ground
  • 1/3 teaspoon dried thyme fresh, chopped (or 2 pinches dried thyme)
  • 1 bay leaves
  • 2 teaspoons butter grass fed, optional


  • 1/2 cauliflower head chopped (1½ pounds)
  • 1/3 cup mozzarella cheese part-skim, shredded
  • 2 tablespoons Parmesan cheese grated
  • 2 tablespoons parsley or basil, chopped or Italian herb blend
  • 1 egg white large
  • 1 clove garlic large, grated
  • 1 teaspoon olive oil
  • 1/8 teaspoon ground black pepper ground
  • 2 pinches salt (adjust as needed)


  • 1/4 cup Gruyere Cheese shredded
  • 2 tablespoons mozzarella cheese part-skim, shredded
  • 1 tablespoon basil or parsley, chopped



  • Heat olive oil in a cast iron skillet at medium setting. Add sliced onions, stir and cook for few minutes. Lower heat to medium low and cook for about 15 minutes, making sure to stir and check on the onions.
  • Add the seasonings, herbs and continue to cook for about 15 minutes until onions are golden brown and soft. Stir in the butter/olive oil.
    Tip: Butter adds the characteristic taste to French onion sauce, but you can choose to include or skip it.
  • You may cook the onions at medium high for a further 5 minutes to make sure they are caramelized well.


  • Preheat oven to 450° F.
  • Steam the chopped cauliflower for 10 minutes. Then, process it until it acquires a fine rice like texture.
  • Place the processed cauliflower in a clean cheese cloth or kitchen towel and squeeze out the moisture as well as you can.
  • The mixture should be very dry. It should be about 1½ cups in quantity.
  • Mix the cauliflower and all other pizza crust ingredients together. Adjust seasoning to your taste.
  • Transfer the cauliflower mixture on to a parchment paper lined baking sheet. Press and shape the mixture into a 8 inch circle that is about 1/4th inch thick.
  • Place the baking sheet in lower rack. Bake for about 20 minutes until brown. Flip and bake 5 to 10 minutes on the other side.


  • Take baked crust from the oven and cool completely. Then carefully spread the onion mixture evenly.
  • Sprinkle the shredded cheese - Gruyere with Mozzarella. Bake for about 7 to 10 minutes until the cheese is nicely melted.
  • You may garnish this low carb cauliflower pizza with chopped basil or parsley.


  1. Squeeze processed cauliflower as best as you can until it is very dry. Try placing a heavy weight for sometime over the cheese cloth bundle.
  2. Go light with the sauce, cheese and toppings on your cauliflower pizza to prevent it from becoming soggy.
  3. Use a pizza stone for a more dry and better result. And use a pizza peel and/or parchment paper to transfer the crust to the oven.
  4. To make the French Onion sauce, there is no liquid added to the onions. All the juices are released from the slow sautéing process to prepare the sauce for this Low Carb French Onion Pizza.
  5. Make Ahead: Double the recipe and make two pizza crusts and freeze one for later use.
  6. Freezer Friendly: Use a cling wrap or foil and freezer safe bags to freeze the crust without the toppings. Reheat the frozen pizza by baking for 5 minutes at 400 degrees F and then add toppings and bake it further.
  7. Better to enjoy the pizza when it is freshly baked. 
  8. NUTRITION FACTS: Not including any added salt; Net Carbs: 8 g per slice.


Serving: 1slice | Calories: 135kcal | Carbohydrates: 11g | Protein: 8g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 14mg | Sodium: 159mg | Potassium: 418mg | Fiber: 3g | Sugar: 4g | Vitamin A: 250IU | Vitamin C: 60mg | Calcium: 199mg | Iron: 0.7mg