Cauliflower Crust

By now, y’all know my love for pizza…but it is not something I eat very often because it leaves me feeling bloated and lays heavy on my stomach.

However, my FAVORITE alternative is cauliflower crust, and I am so excited to finally share my recipe with you all!

I am sharing my “mini” crusts so the hubs and I can put our own toppings on each, but you could totally make one large pizza crust.

Why cauliflower crust? I have no issues with whole wheat crusts, in fact, I make scratch whole wheat crusts every other month and store in the freezer for quick meal options. However, I love cauliflower crusts because it is another way for me to get vegetables in my diet. Vegetables = fiber + vitamins + minerals + happy gut 


What’s more is adding even MORE veggies to top my cauli crust for a fully satisfying meal. Here’s the #deats.


Cauliflower Crusts

  • Servings: 3 servings
  • Difficulty: easy
  • Print


  • 1 medium head of cauliflower
  • 1/4 cup egg whites (or 1 whole egg)
  • 1/2 cup mozzarella cheese
  • 1/2 teaspoon basil
  • 1/4 teaspoon oregano
  • 1/4 teaspoon Italian seasoning
  • 1/4 teaspoon garlic salt
  • 1 teaspoon nutritional yeast (optional)


  1. Preheat oven to 450 degrees.
  2. Line cookie sheet with parchment paper.
  3. Wash and chop cauliflower into small florets. Add to food processor or high powdered blender and pulse until reaches grain-like texture. **You can skip this step by purchasing pre-riced cauliflower in the frozen section.
  4. Add cauliflower to a microwavable safe bowl and microwave for 4-5 minutes. Allow to cool.
  5. Once cooled, using a cheesecloth or dish towel, squeeze as much water out of cauliflower as possible. The more moisture taken out, the better and crispier crust you will have.
  6. In a medium bowl, add drained and cooled cauliflower, egg whites, cheese, and seasoning. Incorporate well.
  7. Form “dough” into two separate balls (or one large).
  8. Place cauliflower dough balls on greased parchment paper and press into pizza crust shape.
  9. Bake at 450 degrees for 15 minutes, then flip sides and bake for an additional 15 minutes.
  10. Top with favorite pizza toppings OR allow to cool and freeze for a quick meal during the week.
  11. Enjoy!


Have you ever tried cauliflower crust? What did you think?


Until Next Time,

Happy Chewing!
Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!

Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @livebetterwithkatdetter

Chickpea Skillet Pizza

Inspired by Dawn Blatner  , RD, I tried making a cast iron skillet pizza using chickpea flour for the crust.

I’m not gonna lie…I was intimidated to try this recipe because I have never used chickpea flour before…nor have I seen it in any of my local grocery stores…

However, I was able to find a bag of dry chickpeas that I just popped in my nutribullet and blended until a fine flour-like powder. Pretty thrifty 🙂

Why Chickpea Flour?: While wheat flour is an okay option for pizza crust pending you have no allergies or intolerance’s to gluten, chickpeas are more nutrient dense. Still technically a “starchy” legume, chickpeas are naturally high in fiber and are a plant source of protein. Nutritionally speaking, you get a “bang for you buck” when choosing chickpea flour as opposed to white or whole wheat.

Anyways, on to the recipe.

*Note: Adapted from Dawn Blatner’s version through instagram (@djblatner).


Chickpea Skillet Pizza

  • Servings: 10-12
  • Difficulty: easy
  • Print


  • 1/3 cup Chickpea Flour (I made my own grinding up in a high powered blender)
  • 1/3 cup Water
  • 1/4 teaspoon Salt
  • 1 tablespoon Garlic Powder
  • 1 teaspoon Red Pepper Flakes
  • 2 teaspoons olive oil
  • Pizza Toppings


  1. Preheat oven to “broil”.
  2. Heat a cast iron skillet (the larger the skillet, the thinner the crust).
  3. Mix together chickpea flour, water, salt, garlic powder, and red pepper flakes until batter consistency.
  4. Add olive oil to skillet.
  5. Pour batter into skillet and allow to cook on medium heat until bubbles begin to form on top (like a pancake). Time: about 5-7 minutes.
  6. Flip pizza crust and cook on other side for 5-7 minutes.
  7. Add favorite pizza toppings; my favorites: marinara sauce, spinach, mushrooms, green peppers, turkey pepperoni, and mozzarella cheese.
  8. Broil for about 2-4 minutes or until cheese is bubbly and golden.
  9. Enjoy!


Honest opinion: I am a pizza lover…so when it comes to my favorite alternative, I love me some cauliflower crust…but overall, the chickpea skillet was not half bad. The hubs LOVED it.  It reminded me of cornbread which isn’t my favorite thing to begin with…but it is definitely worth a shot to try it out!


What are your favorite types of pizza?


Until Next Time,

Happy Chewing!

Katrina Detter, RD, LDN

Registered Dietitian Nutritionist

Follow me on social media!
Facebook, Pinterest, YouTube: Live Better with Kat Detter

Instagram: @betterwithkatdetter_rd