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cawliflower pizza on a board

Flourless Cauliflower Pizza

Written by missblasco on . Posted in BLOG, RECIPE.

Deliciosa masa de pizza de coliflor, con base vegetal, sin harina de trigo, sin gluten y con muchas menos calorías que una masa de pizza convencional.
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Flourless Cauliflower Pizza: A Low-Carb, Gluten-Free Delight
Craving pizza but want to keep it low-carb, gluten-free, and veggie-packed?
Look no further than flourless cauliflower pizza, a game-changing recipe that satisfies everyone at the table—kids and adults alike.
Last night, I whipped up two versions of this crowd-pleaser: a simple one for the kids with minimal toppings and a veggie-loaded option for grown-ups with less cheese.
The result? A crispy, flavorful crust that even my daughter devoured, unaware it was made from cauliflower.
Inspired by a Caulipower Paleo baking mix I discovered in the USA, I’ve perfected a homemade version that’s healthy, versatile, and easy to make.
Let’s dive into why this cauliflower pizza is a must-try, its nutritional benefits, and how to create it at home!

 

flourless cauliflower pizza
Cauliflower pizza made with the “Caulipower baking mix”

 

Why Cauliflower Pizza?
Traditional pizza dough, made from wheat flour, is high in carbs (about 25g per 100g) and calories, often leaving you sluggish. Cauliflower-based pizza dough, on the other hand, is a low-carb, gluten-free alternative that’s light, digestible, and packed with nutrients. It’s perfect for:
  • Low-Carb and Keto Diets: Drastically reduces carbs compared to wheat dough.
  • Gluten-Free Needs: Safe for celiacs or those avoiding gluten.
  • Kid-Friendly Veggie Boost: Sneaks in vegetables without detection.
  • Customizable: Supports any topping, from classic pepperoni to veggie-heavy combos.
The secret lies in its veggie base, which mimics the texture of traditional dough while slashing calories and carbs. Whether you’re hosting a family dinner or craving a guilt-free indulgence, this pizza delivers flavor and health in every bite.

Flourless cauliflower pizza is a low-carb, gluten-free alternative that’s crispy, delicious, and kid-friendly.

Nutritional Benefits of Cauliflower Pizza Dough
This flourless cauliflower pizza dough is a nutritional winner, offering:
  • Low Calories: Approximately half the calories of wheat dough (about 150 kcal vs. 300 kcal per serving).
  • Low Carbs: Contains roughly 5-7g carbs per serving compared to 25-30g in traditional dough, ideal for blood sugar control.
  • High Fiber: Cauliflower’s fiber promotes satiety and digestive health.
  • Quality Fats: Almond flour provides heart-healthy monounsaturated fats.
  • Protein Source: Ingredients like egg and almond flour add protein for muscle support.
  • Nutrient-Dense: Cauliflower is rich in vitamins C, K, and folate, plus antioxidants for immune and cellular health.
Unlike store-bought doughs that may contain unwanted additives or unhealthy fats, this homemade version lets you control every ingredient, ensuring a wholesome meal. It’s a fantastic way to reduce carb intake, especially for kids who might not notice the veggie swap.
cauliflower pizza dough
Homemade cauliflower pizza dough

 

Homemade Cauliflower Pizza Dough Recipe
Inspired by the Caulipower Paleo mix (made with dehydrated cauliflower, almond flour, cassava flour, arrowroot, tapioca starch, egg, flax, yeast, and baking powder), I’ve crafted a homemade dough that’s crispy, sturdy, and delicious. While the commercial mix isn’t available in Spain, this recipe comes close and is easy to make.
Ingredients (Makes 2 medium pizza crusts)
  • 1 medium cauliflower head (about 500g), riced (yields ~2 cups)
  • ¾ cup almond flour
  • ¼ cup tapioca flour
  • 2 tbsp arrowroot starch
  • 1 large egg
  • 1 tsp sea salt
  • 1 tsp dried oregano
  • ½ tsp garlic powder
  • 1 tbsp ground flaxseed (optional, for extra structure)
Toppings (Customizable)
  • Kids’ Version: Tomato sauce, mozzarella, and pepperoni.
  • Adult Version: Tomato sauce, bell peppers, mushrooms, spinach, and a sprinkle of feta.

 

With half the calories of traditional dough, this veggie-packed crust supports weight management and blood sugar control.

 

Instructions
  1. Rice the Cauliflower: Remove leaves and stem from cauliflower. Pulse florets in a food processor until rice-like (avoid over-processing). Microwave riced cauliflower for 5 minutes or steam for 8 minutes, then cool.
  2. Remove Moisture: Place cooled cauliflower in a clean kitchen towel and squeeze out as much liquid as possible. This step is crucial for a crispy crust.
  3. Make the Dough: In a large bowl, combine riced cauliflower, almond flour, tapioca flour, arrowroot starch, egg, salt, oregano, garlic powder, and flaxseed (if using). Mix until a dough forms. It should be slightly sticky but hold together.
  4. Shape the Crust: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Divide dough into two balls. Press each into a ¼-inch thick circle (about 8 inches in diameter). Smooth edges for a tidy look.
  5. Pre-Bake: Bake crusts for 15 minutes until golden and firm. Flip carefully and bake for 5 more minutes to crisp the bottom.
  6. Add Toppings: Spread tomato sauce, add toppings, and sprinkle with cheese or feta. Return to oven for 8-10 minutes until toppings are cooked and cheese is melted.
  7. Serve: Slice and enjoy hot. Garnish with fresh basil or arugula for extra flair.

 

cauliflower pizza on a board
Homemade Cauliflower Pizza

 

Tips for Success
  • Squeeze Thoroughly: Excess moisture leads to a soggy crust.
  • Season Generously: Oregano and garlic powder enhance flavor without overpowering.
  • Customize Toppings: Try pesto, grilled chicken, or olives for variety.
  • Make Ahead: Prepare dough and freeze unbaked crusts for quick meals.
Why Kids Love It
The most surprising thing about cauliflower pizza is that it doesn’t taste like cauliflower—especially when made from scratch. Its neutral flavor and crispy texture fool even the pickiest eaters. My daughter gobbled it up, unaware she was eating veggies, making it a genius way to boost nutrient intake while keeping meals fun. It’s a win for parents looking to reduce carbs and sneak in healthy ingredients.
More Cauliflower-Based Recipes
  • Cauliflower Rice: A low-carb base for bowls or stir-fries.
  • Cauliflower Mash: A creamy alternative to mashed potatoes.
  • Cauliflower Wings: Tossed in buffalo sauce for a spicy snack.

Customizable for all ages, this recipe is perfect for family dinners or healthy indulgences.

 

Do you want to see how it’s made? Here is the recipe video:

 

Flourless cauliflower pizza is a low-carb, gluten-free masterpiece that transforms a classic comfort food into a nutrient-dense, family-friendly meal.
Its crispy, veggie-based crust, made with cauliflower, almond flour, and tapioca, holds up to any topping while slashing carbs and calories.
Whether you’re catering to kids or piling on the veggies for adults, this recipe delivers flavor and health in every slice.
Have you tried cauliflower pizza yet? What’s your favorite topping combo?
Share your thoughts in the comments and explore more low-carb recipes on our site.
Grab the ingredients, fire up the oven, and enjoy pizza night the healthy way! Cheers!

 

Craving more low-carb goodness? Discover these recipes next:

  • Gluten-free cauliflower tortillas.
  • Cauliflower salad.
  • Makis with rice cauliflower.

 

cawliflower pizza on a board

Masa de pizza de coliflor paleo

Deliciosa masa de pizza de coliflor, con base vegetal, sin harina de trigo, sin gluten y con muchas menos calorías que una masa de pizza convencional.
5 from 4 votes
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course pizza
Cuisine paleo, sin gluten, vegana
Servings 2 raciones
Calories 377 kcal

Ingredients
  

  • 1 taza arroz de coliflor cocido (Coliflor triturada, cocida al microondas y escurrida)
  • 1 taza almendra molida
  • 2 cda harina de tapioca
  • 1 cda arrurruz (opcional, es un almidón, ayuda a que la masa amalgame mejor, pero puedes usar solo tapioca)
  • 1 cucharadita ajo en polvo o cebolla en polvo
  • 1/2 cucharadita sal marina
  • 1 cucharadita orégano

Instructions
 

  • Lo primero es preparar la coliflor, debes lavarla, escurrirla y triturarla, necesitarás 1 taza y media de arroz de coliflor crudo, es decir, coliflor triturada.
    En un recipiente de vidrio apto para microondas cocínalo durante 3 minutos a máxima potencia (800W). Ponlo en un colador y escúrrelo bien. Aprieta con una cuchara hasta que salga toda el agua o escúrrela usando una tela de algodón, de las que se usan para hacer queso. Con la tela conseguirás eliminar más agua, pero ambos métodos son válidos.
    coliflor
  • Enciende el horno a 220ºC solo con aire para que se vaya calentando.
  • En un bol mezcla el arroz de coliflor ya cocido, la almendra molida, la harina de tapioca y el arrurruz, si la coliflor aún está caliente no importa, mezcla bien y añade el orégano, el ajo o cebolla en polvo y la sal. 
  • Mezcla con las manos hasta que la masa quede homogénea. Ten en cuenta que la masa queda un poco húmeda, no es una masa al uso en realidad se parece más a una masa para croquetas.
    masa pizza de coliflor
  • Extiende la masa sobre un papel de hornear, aplástala con las manos, puedes hornearla así, si quieres hacerla más lisa, pon otro papel de hornear encima y extiéndela con un rodillo. No te preocupes, la masa no se pegará al papel así que no es necesario añadir ninguna grasa.
    masa pizza de coliflor
  • Hornea la masa durante 10 minutos a 220ºC
  • Pasado ese tiempo saca la masa y dale la vuelta, ayúdate de otra bandeja.
    pizza de coliflor
  • Hornea por el otro lado durante 5 minutos más a la misma temperatura.
  • Saca la masa y pon el relleno que más te guste, yo solo puse un poco de salsa de tomate, pero muy poca, la justa para pintar la superficie. queso emmental, también poquito y escalivada casera, (pimiento rojo, pimiento verde y cebolleta), hornea durante 5 minutos más, pero ahora a 180ºC, para que los bordes no se quemen.
    pizza de coliflor paleo
  • Cuando saques la pizza, espolvorea el orégano, albahaca o las hierbas que prefieras, si quieres también la puedes adornar con un poco de rúcula fresca y unas gotitas de AOVE.
    pizzadecoliflor

Notes

  • La harina de tapioca se puede adquirir en cualquier herbolario o tienda de productos ecológicos. Se trata de una harina ultrafina que ayuda a aglutinar la mezcla. Está compuesta de tapioca, una raíz tropical.
  • El arrurruz, (conocido como arrowroot starch), se puede comprar online y es posible que en algún herbolario esté también disponible. Este ingrediente es importante porque actúa como aglutinante que al mezclarse con la coliflor un poco caliente y húmeda, enseguida hace que la mezcla se vuelva pegajosa, lo cual ayuda a que adquiera consistencia. Este almidón se extrae de una serie de raíces tropicales y tiene un poder espesante mucho mayor que la harina de maíz, se usa en sopas, guisos, postres, masas, etc. No contiene gluten y al no proceder de cereales, es paleo.

Nutrition Facts
Masa de pizza de coliflor paleo
Amount Per Serving
Calories 377 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 2g13%
Sodium 307mg13%
Potassium 178mg5%
Carbohydrates 26g9%
Fiber 7g29%
Sugar 3g3%
Protein 13g26%
Vitamin C 25.8mg31%
Calcium 137mg14%
Iron 2.6mg14%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
Keyword coliflor, pizza
Tried this recipe?Let us know how it was!

 

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5 from 4 votes (1 rating without comment)

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