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Is Cauliflower Crust Gluten Free

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What If I Dont Have A Microwave

Cauliflower Crust Pizza Recipe | Gluten Free and Low Carb

You can still make keto cauliflower pizza crust without using a microwave. As long as the cauliflower is tender all the way through and has lost most of its moisture, it doesnt matter how you cook it.

The two most common alternative cooking methods are the following:

1. Boil the florets. Boil florets until fork tender. Drain, process, and squeeze the water out of the riced cauliflower.

2. Stir fry the cauliflower rice. In a stovetop saute pan, stir fry the cauliflower for about 10 minutes or until it is very soft.

How Do I Store My Keto Pizza & How Long Will It Last

Given how light this keto crust is, most people wont end up with leftovers. However, if you want to save some slices for later, you can store it in the fridge for 3-4 days.

Depending on the liquid content of your toppings, the crust can get softer as it rests in the fridge. This will make it more challenging to get the same crispness and flavor as it had fresh from the oven.

Your best chance at emulating your first bite from the night before is by reheating it in the oven with a pizza stone. The round ceramic material can help reheat the crust evenly and whisk away excess moisture.

On the other hand, if you would rather store the cauliflower crust without toppings for a future keto meal, I recommend following the tips in the next section and freezing it.

Is Cauliflower Crust Better For You

It all comes down to the other ingredients

Theres a healthy-sounding trend in the supermarket: pizza crusts made of cauliflower. Claims include only 3 net carbs per serving and just 80 calories per slice. Its true that a crust made with a healthy veggie might be a better choice than one of refined white flour.

Read Also: Gluten Free Pizza Crust Publix

Essential Ingredients For Cauliflower Pizza Crust Made Keto

It may be hard to believe at first, but the only ingredients you need to make this crust are:

  • One large egg. It may not sound like much, but one egg is all you need to bind the ingredients together into a homogenous pizza dough.
  • Riced cauliflower. Whether you rice it yourself or get pre-riced cauliflower , this recipe will work.
  • We prefer the combo of shredded parmesan and mozzarella, but this crust can also be made with shredded mozzarella, parmesan, cheddar, or any other hard cheese. Just make sure to use at least ½ cup of cheese in the dough.

Though we include several herbs and seasonings, this isnt crucial for a crisp keto crust They are simply used to give each bite a satisfying flavor boost. The secret to the perfect cauliflower crust is how you prepare the three essential keto ingredients.

Spread Dough And Bake

Cauliflower Crusts Exclusive Gluten

Divide dough into two equal pieces, keeping one in the mixing bowl and placing the other on your prepared baking sheet or pan. Cover and place the dough in the mixing bowl in the fridge while the first bakes. While you can bake both at the same time, for best results I recommend cooking them separately.

Using a rubber spatula and your hands, spread dough into a 1-inch-thick circle. Place the pan in the oven and bake for 15 minutes, or until slightly brown on the edges.

Recommended Reading: Publix Gluten Free Pizza

What Is A Keto Pizza

This low carb alternative to pizza is great if you are on the keto diet or simply want to cut carbs and is a carb lovers dream with just 3 net carbs per slice! The dough is made with my version of Fathead dough that has been testing with different ratios and herbs in order to replicate my favorite NY style pizza.

Cauliflower Crust: Trendy For Pizza But Is It Healthy

Cauliflower crust pizzas have become trendy in restaurants and grocery stores.


Cauliflower crust might have a lower carb count, but ingredients like cornstarch, cornmeal and flours made of rice, chickpeas, almonds or potatoes dont leave it exactly carb free. It sometimes isnt vegan, either, given that cauliflower crusts are often bound with animal-product eggs and cheese.


Christen Rossow and Laurie McDonough get their cauliflower-crust pizza fix every week at Port Charlottes Pioneers Pizza.


Luigis buffet slices of veggie and white spinach/tomato.


Englewood competitive chef Linda Bonwill grew up in a big Italian family in Connecticut. When she went gluten-free, she practically wept over not being able to eat New Haven-style tomato pie. Gluten-free crust just isnt the same.

She might have an answer, now that the humble cauliflower is having a moment.

Amid the upsurge of gluten-free, low-carb, low-calorie, keto, paleo, and vegan, plant-based diets, people still crave their pizza.

Now they can purge that urge with cauliflower crusta chewy, yet crisp, always-thin pizza crust that still meets their dietary needs.

According to, cauliflower is so low in calories, at 25 calories per cup, that you can eat almost as much of it as you want without gaining weight. Its also loaded with health benefits, including vitamins like C, minerals, fiber and antioxidants.

Also Check: Ezekiel Gluten Free English Muffins

Cauliflower Crusts Isnt Always The Low

First, not all cauliflower crusts are the same, and not all of them are truly low-carb or low-cal. Although an entire Cauliflour Foods original Italian crust which is made from cauliflower, mozzarella, eggs, and spices has just 13.5 grams of fat and 6 grams of carbs, the amount of egg and cheese used in other brands or in some homemade crusts means you can eat a significant amount of fat, even before you add a single slice of pepperoni.

What about frozen pizzas? Trader Joes specifically says that it skips the extra cheese and egg in favor of cornstarch, potato starch, olive oil, and sea salt, which does cut out all the added fat, but it also means that each serving has 17 grams of carbs. .

According to PopSugar, each serving of Costcos roasted vegetable cauliflower pizza has 230 calories, 8 grams of fat, and 27 grams of carbs. If you cut Caulipowers veggie pizza into four pieces , each slice will have 155 calories, 7 grams of fat, and 18 grams of carbs.

Meanwhile, California Pizza Kitchens crust goes the mozzarella cheese and rice flour route, so one slice clocks in at 90 calories and 14 grams of carbs.

Cast Iron Deep Dish Cauliflower Crust

Gluten free Cauliflower Pizza Crust Recipe

Salt and pepper to taste


  • First preheat your oven to 425 degrees.
  • Steam and release the moisture from the cauliflower rice. I bought the rice pre-made as I think it is easier and less time consuming! You can either steam the cauliflower in a pot of water over medium to high heat for about 7 minutes OR place in a microwaveable safe dish and place in the microwave for about 4-5 minutes. Then, allow to cool for a few minutes and place the rice into a paper towel or clean dish cloth and squeeze out any excess moisture.
  • In a large bowl add ALL of the ingredients and mix until well combined.
  • Place your cast iron pan on medium to high heat and add about 2-3 tbsp. of olive oil. Allow to heat for about 1-2 minutes.
  • Add the cauliflower dough into the cast iron pan and then press down firmly using a large spoon or spatula!
  • Allow to cook over the stove top for about 10 minutes on medium heat.
  • While the cauliflower crust is cooking I scrapped the edges a bit so they were completely stuck to the side of the cast iron pan.
  • After 10 minutes, place the cast iron into the oven and bake at 425 degrees for 20 minutes.
  • After 20 minutes, leaving the oven on, add your toppings to the crust.
  • Bake for another 10 minutes or so. For the last few minutes you can turn the oven to broil and allow the top to became a bit crisper!
  • Slice and serve! The first slice may be a bit tricky getting out of the cast iron, so I suggest using a spatula!
  • Nutrition Information

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    How To Bake A Pizza With A Cauliflower Pizza Crust

    Par-bake the crust on its own for about 10 minutes before adding any toppings. This helps to set the dough so that its firm and flexible, and it also prevents the center from becoming soggy and undercooked once the toppings are added.

    Once par-baked, the crust is ready for toppings and a final bake! Transfer the pizza to a wire rack set inside a sheet pan so the bottom does not overcook. In the second bake, the edges will become slightly crisp while the center will still have the texture of a flexible and tender flatbread.

    Its easy to slice and grab just keep the toppings light because this crust is thinner than a typical wheat-based pizza crust and can’t support as many toppings.

    What Does Cauliflower Pizza Taste Like

    And if youve ever wondered what does cauliflower pizza crust taste like, its actually really delicious!

    Seriously, my entire family loves it and cant even taste the cauliflower especially with the cheese and toppings! Even my husband who was extremely skeptical at first cant stop eating this cauliflower pizza.

    And the best part? This pizza crust recipe is super easy to make with just 3 simple ingredients. Plus, this easy recipe is also pretty forgiving and versatile using ingredients you probably already have!

    You May Like: Gluten Free Pizza Crust Publix

    Ingredients You Need To Make Gluten Free Pizza Crust:

    This low carb pizza crust is made mainly with three ingredients:

    • cauliflower rice or make your own with a food processor using 1 head cauliflower / 4 cups cauliflower florets
    • grated Parmesan cheese

    Other ingredients, seasonings and herbs you can add:

    • super-fine blanched almond flour if you like an extra crispy crust
    • dried basil
    • Parmesan cheese
    • basil, arugula, spinach, mushrooms, green peppers, mushrooms, olives, tomatoes the options are endless!

    The Secret To Perfect Cauliflower Pizza Crust


    This post may contain affiliate links. Please read my disclosure and privacy policy.

    This Cauliflower Pizza Crust recipe is a healthy veggie-packed option that is naturally gluten-free and grain-free. Its perfect for people who still want to eat their pizza, while following a low-carb or food combining diet.

    Also Check: Sanissimo Crackers Costco

    What Is In Cauliflower Pizza Crust

    Our cauliflower pizza crust was designed to be gluten-free and add an extra serving of vegetables to your pizza. Because its gluten-free, our cauliflower pizza crust is popular amongst those with sensitivities to gluten or those diagnosed with celiac disease. Our cauliflower pizza crust is made with rice, potato, and seasonings. It is completely devoid of wheat, barley, rye, or crosses of those grains.

    Preheat Oven Prepare Stone And Measure Ingredients

    Preheat oven to 350°F and cover a pizza stone or small baking sheet with parchment paper.

    Note: After trying both the stone and baking sheet, I found the cauliflower crust baked on the stone cooked more evenly on the bottom and was slightly crispier. This was surprising as pizza stones are usually preheated before adding the crust, but that step isnt necessary with this recipe.

    Measure out ingredients.

    Note: I used half of a large head of raw cauliflower and riced it . Using a cheesecloth or paper towels, squeeze the riced cauliflower to remove any excess moisture. You could also use pre-riced cauliflower however, if using frozen, be sure to thaw it and squeeze out the extra moisture prior to use.

    Read Also: Gluten Free Substitute For Bread Crumbs

    How To Get A Crisp Keto Cauliflower Crust

    The one thing that may prevent this from becoming a crisp and thin crust is water, particularly the cauliflowers water content.

    When cauliflower rice has too much moisture, it can prevent the crust from crisping up in the oven. This can result in a keto dish that is more like a pizza casserole than a thin crust pizza.

    To prevent that from happening, make sure to squeeze out as much moisture as you can from the cooked cauliflower rice before adding it to the dough mixture. Feel free to use a kitchen towel, cheesecloth, nut milk bag, or any cloth that will allow you to squeeze the water out without losing any precious cauliflower.

    Time-saving tip: Use pre-made cauliflower rice. Though this can be more expensive, it will allow you to skip the ricing process and keep your clean up time to a minimum.

    Repeat With Remaining Dough

    Gluten-Free Cauliflower Pizza Crust

    Repeat steps 4-7 with the remaining dough.

    Only want one cauliflower pizza? Still bake the second dough for 15 minutes. Remove from oven and allow to cool completely. Place cooked crust on a small baking sheet in the freezer for 1 hour, or until completely frozen through. Tightly wrap crust in plastic wrap and store in freezer for up to 3 months. When ready to eat, simply preheat oven to 350°F and top with desired toppings . Bake for 15 minutes, or until heated through.

    You May Like: Gluten Free Substitute For Bread Crumbs

    The Best Gluten Free Cauliflower Pizza Crust

    Whether you’re avoiding gluten or just trying to get your family to eat more veggies, this Gluten Free Cauliflower Pizza Crust is sure to become a new favorite.

    It’s not that I have any issue with gluten , but after editing my fair share of gluten-free cookbooks, most of which call for extensive lists of hard-to-find ingredients like xanthan gum and sorghum flour, I knew there had to be an easier and less expensive way for gluten-free pizza enthusiasts to have their pie . . . and eat it, too.

    Plus, a crust made with familiar ingredients like cauliflower, cheese, and egg has a very healthy ring to it, even if you do plan to smother it with more cheese and pepperoni.

    For my first attempt at gluten-free, obscure-ingredient-free pizza crust, I chose cauliflower as my base, and I patched together a recipe based on this one at EatingWell and this one at Detoxinista. The dough seems suspiciously crumbly at first, but have faith! The finished crust will hold up to just about any combination of toppings.

    You will definitely notice the difference in taste between this yellow, dense crust and the airier ones achieved with flour and yeast. Its flavor is earthy and a little sweet, and though vegetal hints sneak through, you won’t think of it as just another dose of vegetables .

    Cauliflower Pizza Crust For Everyone

    Say hello to a pizza crust that is gluten-free, flavorful, cheesy and so easy to make! This cauliflower pizza crust isnt just for people who cant have gluten, it is so good that youll want to add it to your favorite recipe list!

    Why do we love this cauliflower pizza crust?

    • The base of this cauliflower pizza crust is cauliflower rice, cheese, and simple seasoning. Basic ingredients that everyone has!
    • It is an easy recipe to whip up for a quick weeknight dinner.
    • You can make a pizza out of this cauliflower pizza crust or as a focaccia you can serve as an appetizer.

    Also Check: Gluten-free Italian Dressing Recipe

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