Gluten-Free, Hormone-Balancing Cauliflower Pizza Crust!

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A pizza with vegetables on a wooden board.

Cauliflower Pizza Crust?

What is a cauliflower pizza crust? The cauliflower pizza crust is a delicious low-carb and gluten-free alternative to traditional pizza crust. It is made with cauliflower, chia seeds, and nuts.

If you were to look at statistics, it appears most people have never met a pizza they didn’t like.

It is the most popular take-out food in the world, with 3 billion (yes, billion) sold annually in the U.S. alone, exceeding 45 billion dollars in sales in 2021. 

94% of Americans eat pizza on a regular basis with the equivalent of 100 acres of pizza PER DAY being gobbled down at approximately 350 slices a minute.

I LOVE pizza. In fact, you’ll see me eating pizza on a regular basis too, but you won’t catch me eating a slice from one of those popular chains.  Why?

Because a basic piece of cheese pizza, depending on the restaurant, has anywhere between 100-600 calories per slice, 5-20 grams of saturated fat, 600-1500 mg of sodium, with all those numbers increasing significantly if you add the typical, high-fat, processed meat now known to increase the risk of cancer, i.e. pepperoni, sausage, or ham. 

And I haven’t even gotten to the gluten and sugar, nor the toxic colorings and preservatives you will find in frozen pizza which well over ½ the US population consumes.

My arteries are hardening just thinking about it.

Health Savory Rich Nutrition Loaded Cauliflower Pizza Crust

Given these facts, how AMAZING would it be if pizza contributed to overall health instead of damaging it

Well guess what? Get ready to be amazed because my version of pizza is not only healthy, it provides you with the savory deliciousness that draws you to the stuff to begin with.

I’ll start with my recipe for cauliflower pizza crust. 

Once nowhere to be found, the growing popularity of this plant-based staple speaks to its ability to easily replace the traditional version and can be easily found online. Unfortunately, it’s expensive and often contains ingredients that take away from its nutritional value.

Not only is my recipe packed with goodness and easy to make, but it’s also easy on the wallet too.  With an abundance of cauliflower that is known to protect against cancer, the variety of nuts and seeds adds protein, healthy fats, and a good balance of omega-3 and omega-6 essential fatty acids, so crucial to the proper function of the brain and key to cardiovascular health.

To support your gut microbiome, layer on top of my savory Fermented Tomato Sauce recipe, followed by a layer of spinach or other greens and veggies of your choice.  Try some mushrooms and/or avocado which add important adaptogens and phytonutrients and if you are craving something hardier, you might want to add my Plant-based Taco Meat you.


avocado wrap for dehydrator

To top it off, use a pastry bag or cut the corner of a plastic sandwich bag to pipe on my Nut Cheese recipe as part of my dairy-free plant-based Manicotti. (That’s right, plant-based Manicotti!)

There are so many possibilities! 

The most important thing to remember the next time you may want to add to the acre of pizza being consumed that day, is that you have options. You can go with something that will protect and prolong your health or with something that will rob it from you at a devastatingly early age.

Make the cauliflower crust in advance and freeze it so it’s ready to go when the craving hits or find a pre-made version if that works better for you. 

The point is, choose your health. You can never go wrong with that.

Cauliflower Pizza Crust


    • 4 cups cauliflower 
    • 3/4 cups almonds 
    • 1/2 cup Brazil nuts 
    • 1/2 cup hemp seeds 
    • 1/8 cup chia gel, if needed for consistency 
    • 1 Tablespoon flax, if needed for consistency 
    • 1/8 -¼ cup lemon or lime juice 
    • ½ – ¾ teaspoon salt 



    1. Process cauliflower in food processor with s-blade 
    2. Place cauliflower in bowl. 
    3. Process almonds, Brazil nuts, and hemp seeds in food processor. 
    4. Place nuts and seeds in bowl with cauliflower and mix with hands. 
    5. If too watery, add chia gel and flax. 
    6. Mix with hands. 
    7. Add lemon juice and salt and mix with hands. 
    8. Make a ball out of the dough and place it on a non-stick dehydrator sheet. Shape into circle. 
    9. Dehydrate, turning after about 6 hours so that both sides dry evenly

Make this and enjoy.  I like to make a few at a time and store in the freezer whenever I get the urge.  

Do you have a favorite pizza crust recipe?  Share in the comments.

More recipes like this can be found on our Body Freedom Nutrition Lab membership site.   


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  1. Sam Stokes

    Hi thanks, sounds super tasty! Is the cauli raw or cooked please? Also can you cook this once it has toppings? Thanks again! Sam

  2. Tricia Legault

    Oh this recipe looks so good. We add nutritional Yeast & sundried tomatoes powder. I make the powder from dehydrating the sun dried tomatoes add it to my blender. I get powder, it adds colour too.
    Thanks for the recipe.


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