Super Easy Low Carb Vegan Cauliflower Pizza Crust (nut-free, soy-free, coconut-free)

Super Easy Low Carb Vegan Cauliflower Pizza Crust (nut-free, soy-free, coconut-free)

Like most North American humans, I enjoy eating pizza. A lot. It’s definitely up there in the top five for favorite foods. Of course, trying to come up with a vegan keto pizza crust has been a bit of a challenge over the years. I’ve made a “fathead” crust before, but it relies heavily on flax, and I’ve been trying to cut down on my flax consumption lately (it just doesn’t agree with my digestive system, sadly). So, I thought I’d try and come up with a flax-free low carb vegan pizza crust. I’d tried a commercially-produced cauliflower pizza crust before that I really liked, so I used that as inspiration and got into the kitchen!

As you may have noticed, I try to accomodate a lot of dietary restrictions with the recipes I post here. As someone with Celiac and a fun variety of intolerances and allergies, I completely understand how challenging it can be to find recipes out there that you can actually eat without a reaction. Even more so, delicious and simple recipes! So, in accordance with that, this recipe meets the following dietary needs:

  • dairy-free
  • egg-free
  • soy-free
  • gluten-free
  • grain-free
  • coconut-free
  • flax-free
  • sugar-free
  • no added oils
  • quasi-paleo (psyllium is a bit of a grey area, but the rest of the ingredients are decidedly paleo-friendly)

pinterest image for vegan keto cauliflower pizza crust

So… you may now be wondering what is actually in this crust! After all the recipe testing and the failed attempts at a vegan keto cauliflower pizza crust, I was kind of amazed when it finally came together that it was so….easy. As it turns out, I had been trying to make things waaaay too complicated, and all it took was paring down the ingredients list to the following basic things:

  • cauliflower
  • tahini
  • psyllium husk
  • salt

That’s it. 100% serious. This crust couldn’t be easier, and that’s not hyperbole. Not only is the ingredients list short and sweet, but the actual method is similarly simple. You basically just cook the cauliflower, mix everything together and bake. That’s it.

I’m a pretty simple girl, and don’t like too many toppings on a pizza. So, for this one, I just went with marinara and some faux cheese. When looking for a marinara in stores, be sure to check the label for added sugars! Some brands actually add in extra cane sugar to balance out the acidity of the tomatoes, which is kind of crazy as tomatoes are already pretty sugary. I also only use about 1/4 cup (60ml) of sauce for the pizzas, which is half the recommended serving size on the jar. So, that helps to cut down on the carbs! As for low-carb vegan cheeses, I haven’t really found any with fewer than 4-5g of net carbs per serving, but split over the two helps of pizza, it could be worse!

a cauliflower pizza crust topped with sauce

Notes on Making Super Easy Low Carb Vegan Cauliflower Pizza Crust (nut-free, soy-free, coconut-free)

  • If you’re feeling industrious, you could blend up the cauliflower in your food processor or blender after cooking, but it’s not really necessary. It does make for a smoother crust, but the difference wasn’t really enough to justify cleaning the a food processor.
  • While you can use ground chia or flax in place of the psyllium, it produces a totally different texture and will fall apart much more easily. So, I really don’t recommend doing this unless you can’t actually eat psyllium.
  • The tahini can be replaced with a nut or seed butter of your choosing. Keep in mind the flavors, though!
  • You can spice this up by adding in your favorite seasoning! Garlic and onion powder are great places to start, as are herb blends with rosemary, basil, parsley and/or oregano.
  • You could make this low-FODMAP by using shredded zucchini in place of the cauliflower rice!
  • The brand of tahini I tend to buy is Levant. It’s in the kosher section of my grocery store and is $3.99 (USD) for a 16-oz container. It’s also 1g of net carbs per 2-tbsp serving, which is delightful.
  • You can freeze these! I recommend baking them off before freezing instead of trying to freeze uncooked rounds and then bake them. The final pizza cooked more evenly from a frozen, already-baked crust.
  • While I strive to provide accurate nutritional information, some different brands and varieties of products have varying nutritional profiles, so your calculations may vary!

 

cauliflower pizza crust dough
Step 1: mix everything together

 

a formed cauliflower pizza crust
Step 2: form into a crust. It doesn’t have to be perfect! I usually make two smaller crusts that are 2 servings each, so I don’t just have a giant pizza waiting around, taunting me.

 

a baked vegan cauliflower crust
Step 3: bake. I always find it interesting how the parchment immediately surrounding the crust doesn’t burn. The crust shrinks, but not that much!

Super Easy Low Carb Vegan Cauliflower Pizza Crust (nut-free, soy-free, coconut-free)

Prep Time: 20 minutes

Cook Time: 30 minutes

Total Time: 50 minutes

Category: entree

Cuisine: vegan keto

Yield: 4 servings

Serving Size: 1/4th recipe

Calories per serving: 146

Fat per serving: 8.8g

Carbs per serving: 4.4g net

Protein per serving: 4.4g

Fiber per serving: 11.2g

Super Easy Low Carb Vegan Cauliflower Pizza Crust (nut-free, soy-free, coconut-free)

This super simple low carb vegan pizza crust is delicious and only needs four ingredients! It's not only egg-free and dairy-free, but also gluten-free, soy-free, nut-free and coconut-free to boot!

Ingredients

  • 12 oz (340g) riced cauliflower
  • 1/4 cup (64g) tahini
  • 1/4 cup (20g) whole psyllium husk (or 1 tbsp plus 1 tsp psyllium husk powder)
  • 1/4 tsp salt

Instructions

  1. Preheat your oven to 375 F (190 C) and line a baking sheet with parchment paper or a silicone baking mat.
  2. In a medium-sized pan on medium-low heat, cook the cauliflower rice until tender.
  3. Let cool slightly and mix with the remaining ingredients until a uniform dough forms.
  4. Divide the dough into two equal portions (or don't, to make one large crust) and roll into rounds about 1/4" (~1/2cm) thick.
  5. Bake for 15 minutes, flip carefully and return to the oven for an additional 10-15 minutes until the crust is golden brown.
  6. Your crust is now ready to top!

Notes

Nutritional information does not include any toppings and is only for the crust.

https://meatfreeketo.com/super-easy-low-carb-vegan-cauliflower-pizza-crust-nut-free-soy-free-coconut-free/


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