Gluten-Free Cauliflower Crust: Keto-Friendly Or Not?

Cauliflower pizza crust is a delicious gluten-free, low-carb, and keto-friendly alternative to traditional pizza bases. The crust is made from a simple blend of cauliflower, eggs, and cheese, with various seasonings and spices. The cauliflower is riced and cooked to remove excess moisture, before being mixed with the other ingredients and baked until golden. This results in a crispy, gluten-free base with only 3-4 grams of net carbs per slice, which can be topped with a variety of ingredients to make a healthy and tasty pizza.

How to make a cauliflower pizza crust

Ingredients:

• Cauliflower (1 medium head, broken into florets)
• Cheese (shredded mozzarella, grated parmesan, or a mix of both)
• Coconut flour (or almond flour)
• Spices (garlic powder, dried oregano, salt, and pepper)
• Egg

Method:

Step 1: Prepare the cauliflower

First, chop the cauliflower into florets and put them into a food processor. Pulse the florets until they become rice-like. You may need to do this in batches. Transfer the cauliflower rice to a bowl and either microwave it for 5 minutes or steam it in a pot with an inch of water for about 5 minutes.

Step 2: Squeeze out the moisture

Let the cooked cauliflower cool down so you don't burn yourself. Then, wrap the rice in a clean dish towel or cheesecloth and squeeze out as much water as you can. This step is crucial for achieving a crispy crust.

Step 3: Make the pizza "dough"

In a large bowl, mix the cauliflower rice with the cheeses, coconut flour, egg, and spices. It's okay if the mixture is soft and slightly wet.

Step 4: Shape the crust

Place a sheet of parchment paper on a baking sheet or pizza pan. Dump the dough onto the parchment paper and spread it out with your hands, leaving it about 1/4-inch thick and 9-10 inches in diameter.

Step 5: Bake the crust

Prebake the crust without any toppings so that it sets and turns a nice golden brown color.

Step 6: Add toppings and bake again

Now, add your desired toppings. Almost anything goes well with this crust! Bake the pizza again until the cheese melts and becomes bubbly.

Storage and Reheating:

You can freeze the crust without toppings or with toppings. Wrap the crust well and freeze it. When you're ready to eat, bake the crust at 425°F for about 20-30 minutes, and then add your toppings and bake as directed.

Leftover pizza can be stored in an airtight container in the refrigerator for up to 3-4 days. Reheat it in the microwave or oven to keep it crispy.

How to get a crispy keto cauliflower crust

A keto cauliflower crust is a delicious, gluten-free, and low-carb alternative to traditional pizza dough. Here are some tips to ensure your cauliflower crust turns out crispy and tasty:

Ingredients

Use fresh cauliflower instead of frozen for the best texture. You'll need about 1.5 pounds of cauliflower florets, or one large head of cauliflower, to make one large pizza crust or two smaller ones.

Preparation

Start by processing the cauliflower florets in a food processor until they have a rice-like consistency. This step is crucial for achieving the right texture in your crust.

Next, stir-fry the cauliflower rice. This step helps remove excess moisture, preventing a soggy crust. Cook the cauliflower rice until it is very soft and dry.

After stir-frying, you can optionally squeeze the riced cauliflower in a clean dish towel to release as much liquid as possible. This step is recommended if you're making one large pizza but can be skipped if you're making two smaller ones.

Binders

In a separate bowl, whisk together your eggs and stir in the grated parmesan cheese. Parmesan cheese is ideal because it is a hard, dry cheese that helps create a sturdy crust. You can also add Italian seasoning and garlic powder for extra flavor.

Forming the Crust

Spread the cauliflower mixture onto a parchment-lined baking sheet or pizza pan. Use a spatula to press it into a thin, even circle, ensuring the edges are not too thin to prevent burning.

Baking

Bake the crust at 400°F until it is golden brown and set, which should take about 25-30 minutes. The crust should be firm enough to lift the edges away from the pan.

Remove the crust from the oven and let it cool for about 10 minutes before adding your desired toppings.

Final Baking

Once you've added your toppings, return the pizza to the oven and bake until the cheese has melted and the edges are crispy and browned, about 5-10 minutes.

Tips for Success:

• Use a pizza stone for a crispier crust.
• Don't overload the crust with too many toppings to prevent sogginess.
• Bake the crust until the edges are deep golden brown with dark edges for the best flavor and texture.
• Lining the pan with parchment paper is essential to prevent a soggy crust.
• Don't be afraid to bake the crust until the edges seem almost burned for a crispier result.

Enjoy your delicious and crispy keto cauliflower pizza!

How to store keto pizza

Storing your keto pizza is easy and can be done in a few different ways.

Refrigerating

Firstly, you can store your pizza in the refrigerator. If you have any leftover pizza, you can keep it covered in the fridge for up to a week.

Freezing

Secondly, you can freeze your pizza. If you want to freeze the pizza, it is best to do so without any toppings. Wrap the crust in plastic, followed by foil, and place it in the freezer for up to 3-6 months. When you are ready to eat it, there is no need to thaw the crust. Simply add your toppings and bake it in the oven for around 15 minutes.

You can also freeze the pizza after it has been baked. Allow it to cool, then wrap it and place it in the freezer. When you are ready to eat it, it may take a little longer to bake than a fresh pizza.

Meal Prep

Finally, you can use your keto pizza for meal prep. You can bake the crust in advance and store it in the fridge or freezer. When you are ready to eat, add your toppings and bake.

How to freeze keto cauliflower crust for later

Freezing keto cauliflower crust for later is a great way to meal prep and ensure you always have a healthy pizza option on hand. Here's a step-by-step guide on how to freeze keto cauliflower crust:

• Bake the Crust: Start by preparing your keto cauliflower crust as usual and baking it in the oven. It's important to ensure that your crust is fully cooked before freezing.
• Cool the Crust: Once your crust is baked, let it cool completely at room temperature. This step is crucial, as it prevents condensation and helps maintain the quality of your crust during freezing.
• Wrap and Store: After the crust has cooled, wrap it securely in plastic wrap, making sure there are no exposed areas. You can also place the wrapped crust in an airtight container or freezer bag for added protection.
• Freeze: Place the wrapped crust in the freezer. It's best to lay it flat to save space and for easier storage. Label the crust with the date and try to use it within 3 months for the best quality.
• Thaw and Reheat: When you're ready to enjoy your pizza, take the crust out of the freezer and let it thaw at room temperature for about 30 minutes. Preheat your oven to 400°F (200°C) and place the crust directly on a baking sheet or pizza stone. Bake for about 5 minutes to thaw and crisp up, then add your desired toppings and bake for an additional 10 minutes or until everything is heated through and melted.

By following these steps, you can enjoy delicious keto cauliflower crust pizzas anytime without having to prepare the crust from scratch each time. It's a convenient way to have a healthy and gluten-free pizza option readily available!

Vegan keto cauliflower crust

Ingredients

• Cauliflower rice: You can make your own by grating a head of cauliflower or use frozen cauliflower rice.
• Flax egg: To make a flax egg, mix ground flax seeds with water and let it rest for a few minutes.
• Vegan cheese: You can use vegan parmesan or nutritional yeast.
• Seasonings: You can add Italian seasoning, garlic powder, salt, and pepper to taste.

Instructions

• Preheat your oven to 400°F (204°C).
• Prepare the cauliflower rice by grating a head of cauliflower or using frozen cauliflower rice.
• If using fresh cauliflower rice, boil or steam it until soft. Drain the excess water and let it cool.
• Transfer the cauliflower rice to a dish towel or nut milk bag and squeeze out as much moisture as possible.
• In a large bowl, mix the cauliflower rice with the flax egg, vegan cheese, and seasonings until a loose dough forms.
• Line a baking sheet with parchment paper and spread the dough into a thin, even layer, about 1/4 inch (6.4 mm) thick.
• Bake the crust for about 15-25 minutes until dry and firm, and the edges are golden brown.
• Remove the crust from the oven and let it cool for a few minutes.
• Add your favorite vegan pizza toppings.
• Bake the pizza for an additional 10-15 minutes until the cheese is melted and the toppings are heated through.
• Enjoy your delicious vegan keto cauliflower crust pizza!

Frequently asked questions