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High Protein Allergy Friendly Cauliflower Crust (Gluten Free, Vegan Option)

This Allergy Friendly Cauliflower Crust is the gluten free, dairy free, vegan ready, high protein, and super easy to make! Plus, some Friday Favorites!

Not into the recipe? Skip to the bottom to get my Five Friday Favorites!

Allergy Friendly Cauliflower Crust (Gluten Free, Dairy Free, Vegan Option)

This Allergy Friendly Cauliflower Crust is the gluten free, dairy free, vegan ready, high protein, and super easy to make! @suzlyfe

Every time that I make a cauliflower crust, I wonder why in the heck I don’t do it more often. I mean, I know why: ricing the cauliflower is just so difficult, right? HA not. Making a cauliflower crust is about at difficult and time consuming as making a stir fry or smoothie, honestly. You have to cut off a few stems, process, press, stir, cook. Pretty darn easy, right? And clean up? Even more simple.

Making cauliflower crust does take a bit of practice, mostly due to figuring out optimal moisture levels for the cauliflower. The good news is that you can always add more chickpea flour, and you will just be adding more protein! The cornmeal gives the whole thing a great texture and flavor!

This Allergy Friendly Cauliflower Crust is the gluten free, dairy free, vegan ready, high protein, and super easy to make! @suzlyfe

Yup! This cauliflower crust stays gluten free but also becomes high protein thanks to chickpea flour! Using chickpea flour rather than regular AP flour lends a bit of nuttiness and more flavor, plus the chickpea flour helps to absorb some of the excess moisture that isn’t squeezed out. I used egg whites instead of full egg (because you all know how I feel about egg yolk), but you could definitely use a whole egg, just see the notes for how to substitute! Vegan? Use a flax egg!

This Allergy Friendly Cauliflower Crust is the gluten free, dairy free, vegan ready, high protein, and super easy to make! @suzlyfe

Alex and I had salmon one night for dinner, so I used the remainder as my topping with some hummus. DELICIOUS. But this would be just as delicious with red sauce and more traditional pizza toppings, or as a flatbread with dips. I think you will find that this iteration, as well as the cooking method, produces a cauliflower crust that holds up–plus the higher protein and fiber content makes it satisfying on many levels! The fact that it is allergy friend, gluten free, and can be made vegan? Cauliflower crust for all!

This Allergy Friendly Cauliflower Crust is the gluten free, dairy free, vegan ready, high protein, and super easy to make! @suzlyfe

Allergy Friendly Cauliflower Crust (Gluten Free, Dairy Free, High Protein)

From at
Prep: Cook: Yield: 2 medium large or 4 personal size pizza crustsTotal:

This delicious allergy friendly cauliflower crust is gluten free, vegan ready, grain free, high protein, low carb, and perfect as a base for pizzas and flatbreads or as a vehicle for dips!

You'll Need...

  • 1 head Cauliflower
  • 1 Egg OR 2 Egg Whites OR 1 Egg White + 1 1/2 TBSP Liquid Egg OR 3 TBSP Liquid Egg OR Flax Egg (1 TBSP ground flax + 3 TBSP water)
  • 30 g (about 1/4 cup) Yellow Cornmeal (gluten free)
  • 30 g (about 1/4 cup) Chickpea Flour
  • 1 tsp sea salt
  • 1 TBSP Garlic Powder


  1. Preheat oven to 400* F
  2. In a large food processor, rice/process the cauliflower to sand-like consistency. Remove majority of liquid by transferring cauliflower to cheesecloth or paper towel lined strainer and pressing out extra liquid. Cauliflower "sand" should still be moist, but not wet. Transfer to large mixing bowl and use fork to fluff.
  3. Add in cornmeal, chickpea flour, garlic, and salt, and distribute with fork.
  4. Add in egg. Add water or unsweetened almond milk if mixture is too dry (you want it to be paste-like with regards to moisture).
  5. Transfer "dough" to parchment lined baking sheet and press out desired size and number of crusts into pizza dough like rounds. If dough is still very wet, place a paper towel over top and lightly press.
  6. Cook for 15-20 minutes (if smaller in size, possibly less), rotate pan and cook an additional 15-20 minutes, or until the edges are golden. Option to flip the crusts at halfway cooking time if desired (but make sure that crust is holding together!).
  7. Let cool on sheet, and then top as desired! These refrigerate and freeze great!

Additional Notes

Getting the amount of moisture correct take a bit of practice, and luck. The size of the cauliflower head can also have a role in a successful crust. Feel free to adjust amounts as necessary
For a cheesier taste, add nutritional yeast!
Need help drying out the cauliflower? Spread it out on a baking sheet and cook on low temperature (300*) for 10-20 minutes, or allow to dry out overnight. More liquid may be necessary)

Homemade cauliflower pizza crust that delivers! High protein + vegan ready! #glutenfree #vegan #recipe Click To Tweet

Five Friday Favorties

Let’s round out the day and get into the weekend with Five Friday Favorites!

Have you entered my giveaway for The Gear Well Endurapouches? They are perfect if you want to start making your own energy gels!

1) Seeing Ashley yesterday! I met her for coffee and hot chocolate after Remicade, and we didn’t stop talking for 2 hours. Alex basically had to drag me out of there. She is such a dear, and I could talk to her forever. YOU ARE AMAZING!!

2) Arctic Zero delivery. I can’t stop! I know that I mentioned this yesterday, but the Cake Batter pops are so freaking good. I need to figure out where to find them around here!

3) Sleeping with Ridley. Ok, so this might seem weird, but 2 nights this week I slept on the couch with Ridley, and it was awesome. One of those nights I actually fell asleep sitting up! Alex’s schedule has been wonky with his attending work and then having to get caught up with other work in the evenings after that, and we have been falling asleep at different times–sometimes he is first, sometimes me. But Wednesday night, I passed out and woke up midway through the night all curled up with the dog… and I just decided I couldn’t leave her. Maybe it is the hormones, but she was my little baby.


4) Speaking of hormones, things are continuing to progress nicely with my stimulation meds, and we might even trigger me tomorrow (this post will explain things). That would be awesome, as it would mean that retrieval would be Sunday, which would work better for all involved, but we’ll see. Yesterday (Thursday), I could feel my right ovary all day long, which was a bit weird, so I took it pretty easy. I’m still feeling great mentally and physically, overall, though, and I definitely thankful for that!

5) Luckily, a took a SOLID nap at Remicade and got no work done the whole day, what with ultrasound/labs + phototherapy for my skin, then taking Ridley to daycare (and the traffic involved), then training people for a few hours, then home to drop off Ridley and head downtown, then Remicade (and nap), then meeting with Ashley, then dinner with Alex and residents, then back home for my nighttime snack and to write this post. It was a solid day πŸ˜€

Need a little inspiration for the weekend? Start here

This weekend? Alex is working, and after three weekends of partying (Alex’s parents, Madison, and #allthebeer), I have some things that I really need to get done! Will they happen? Well, you guys know me….

Have a great weekend, everyone! 

What is something that rocked your socks this week?

Have you ever made cauliflower crust?

Linking up with Foodie Friday (Farrah, Annmarie, Esther, and Jess), Meatless Monday (Sarah and Deborah) and another Meatless Monday (Annmarie and Dixya), Food and Fitness Sunday (Ilka and Angela).

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  • Reply Megan @ Skinny Fitalicious

    Cauliflower pizza happening tonight! So cool you were able to see and hang out with Ashley! I’m seeing Kelli this weekend and it is much needed!
    Megan @ Skinny Fitalicious recently posted…Eat To Lose Weight Virtual Coaching – March 2017 Registration OPEN!My Profile

    March 3, 2017 at 5:08 am
    • Reply suzlyfe

      OMG! I would love to join that!

      March 3, 2017 at 12:00 pm
  • Reply Lisa @ Mile by Mile

    Ive always been afraid of making cauliflower crust. I think I would either screw it up or it would taste horrible. I need to somehow make it without Rob knowing until he eats it. Its one of those things he would say he doesn’t like before he even tried it. Maybe I should have a back up crust just in case:)
    Lisa @ Mile by Mile recently posted…5 Ways for Runners to Save TimeMy Profile

    March 3, 2017 at 5:51 am
    • Reply suzlyfe

      Hey, that just means more pizza for all!

      March 3, 2017 at 11:59 am
  • Reply Deborah @Confessions of a Mother Runner

    Exactly what you said- every time I make cauliflower crust I winder why I don’t make it more. Isn’t every pizza personal size???
    Deborah @Confessions of a Mother Runner recently posted…February Report Card-Month in reviewMy Profile

    March 3, 2017 at 6:33 am
  • Reply Angela @ happy fit mama

    It’s been a long time since I made a cauliflower crust pizza. Might need to get the ingredients for this tonight!
    Angela @ happy fit mama recently posted…High Five FridayMy Profile

    March 3, 2017 at 6:51 am
    • Reply suzlyfe

      Do it! I might do the same!

      March 3, 2017 at 11:58 am
  • Reply Heather @ Polyglot Jot

    YES! You know my love of cauliflower is so strong…I am so happy you put this recipe together! πŸ˜€ Also, so happy to see you and Ashley together–wish I was there too! HI GUYS!! πŸ˜€
    Heather @ Polyglot Jot recently posted…Foodie Friday: Chickpea β€œTuna” Pasta SaladMy Profile

    March 3, 2017 at 7:00 am
    • Reply suzlyfe

      You me, Ashley and a cauliflower in a room would be too much love to handle!

      March 3, 2017 at 11:58 am
  • Reply Linda @ Veganosity

    LOVE cauliflower crust! I don’t know why I haven’t posted a recipe on my blog yet? That picture of you and Ridley is too much cuteness for me to handle. Sending good vibes and prayers for a successful retrieval. xoxo
    Linda @ Veganosity recently posted…Jackfruit Tuna-Less SaladMy Profile

    March 3, 2017 at 7:08 am
    • Reply suzlyfe

      WHOA. I beat you to a vegan version of a recipe??? I bet yours will be better lol. Thank you, Linda!

      March 3, 2017 at 11:58 am
  • Reply Jen

    I want cauliflower pizza right now! I made cauli crust a couple years ago and wasn’t impressed….but I had to sub some stuff out because the recipe called for dairy. This crust looks awesome – and no dairy! I bet the addition of the chickpea flour makes it amaz!
    Jen recently posted…3 Things I’m Pumped For This SpringMy Profile

    March 3, 2017 at 7:31 am
    • Reply suzlyfe

      The chickpea flour makes all the difference. ANd you don’t need dairy!

      March 3, 2017 at 11:57 am
  • Reply Emily

    Ok that picture of you and Ridley is SO SO SO adorable; I just want to hug both of you. Puppies bring so much incredible joy; I took my puppy out this morning; first time in a long time that I’ve watched the sunrise, and I have to say that his energy for the day was contagious.
    Emily recently posted…How One Runner Found Food Freedom In An Unusual Way (Podcast #9)My Profile

    March 3, 2017 at 7:33 am
    • Reply suzlyfe

      The sunrise is my absolute favorite time of day. It is my church.

      March 3, 2017 at 11:57 am
  • Reply Julie @ Running in a Skirt

    I’ve never made a cauliflower crust before but it does sound easy!
    Glad you are doing well– I think feeling your ovary is actually a really good sign– lol!!
    AND so much fun that you and Ashley got together!
    Julie @ Running in a Skirt recently posted…Vegetarian Crock Pot Mushroom SoupMy Profile

    March 3, 2017 at 7:36 am
    • Reply suzlyfe

      I really want to meet YOU one day as well!!!

      March 3, 2017 at 11:56 am
  • Reply Heather @Lunging Through Life

    Wow what a day yesterday! Glad you had time to meet up with Ashley. Hopefully you can have the retrieval done on Sunday. I have never made cauliflower anything. I knoww I’m so behind, ha. I am in such a blah cooking mood. Need to pick things up!
    Heather @Lunging Through Life recently posted…Highlights from the WeekMy Profile

    March 3, 2017 at 7:39 am
    • Reply suzlyfe

      Come and cook with me. We can make each other things that the other never has!

      March 3, 2017 at 11:56 am
  • Reply Kimberly G

    I’ve always been afraid to try to make cauliflower crust because it looked so complicated! I love that your recipe is simple and doesn’t use a ton of ingredients.
    Kimberly G recently posted…Try These Five Running Hacks!My Profile

    March 3, 2017 at 7:55 am
    • Reply suzlyfe

      I hope you will try this!

      March 3, 2017 at 11:55 am
  • Reply kat

    Ugh I literally fail at cauliflower crust. I’ve had SOME success with zucchini crusts though! Maybe I’ll try this one someday. Even though mine typically end up being mush lol But as long as the flavor is one point I tend not to mind it too much! It looks pretty dang sturdy and sounds delicious!
    kat recently posted…Why I Won’t Let My ED GoMy Profile

    March 3, 2017 at 8:08 am
    • Reply suzlyfe

      Haha I hear you–I’ve done the cauliflower scramble instead as well

      March 3, 2017 at 11:55 am
  • Reply Suzy

    Take care of that little ovary of yours, sisterfriend! xo Good luck this weekend!
    Suzy recently posted…Old NewsMy Profile

    March 3, 2017 at 8:28 am
    • Reply suzlyfe

      Love it… stroke it…

      March 3, 2017 at 11:54 am
  • Reply Suzlyfe's mommy, Clare

    Where were you and your good uses for cauliflower when I was growing up????
    Oh, yeah, ok, well……. I’m so glad that cauliflower has uses, and some good ones nowadays. We used to have it (in place of prunes) served with salt and some pepper when I was a kid…..cardboard fiber….. yummy😜

    March 3, 2017 at 8:35 am
    • Reply suzlyfe

      You would like my cauliflower πŸ˜€

      March 3, 2017 at 11:54 am
  • Reply Annmarie

    I haven’t made cauliflower crust in FOREVER. Yours looks absolutely phenomenal!
    Annmarie recently posted…Blueberry Mint Hydration PopsiclesMy Profile

    March 3, 2017 at 8:50 am
    • Reply suzlyfe

      So good, so easy, so versatile!

      March 3, 2017 at 11:53 am
  • Reply Cora

    Oooo I love the idea of using chickpea flour and cornmeal!! I love me some cornmeal. The crust I usually make uses quinoa flakes which also works really well, but definitely cauliflower crusts can be tricky to get the moisture content right.
    When talking about your treatments this time around, I can sense a really lovely, new energy in your words. You sound (sound? ha) grounded and accepting in the process. Not that you didn’t the first time, and who knows how correct I really am, but I’m just really happy that you are feeling happy and a sense of ease. Have a lovely dog-nap-filled weekend <3
    Cora recently posted…Current Thoughts On Food and Working OutMy Profile

    March 3, 2017 at 9:00 am
    • Reply suzlyfe

      Thank you, Cora! I feel really good right now. I don’t know if it is the hormones (I actually was going to write a post called “hormones agree with me” lol) or the sunshine or the what… but I feel good. I hope that the sunshine helps bring about a Yoshi!

      March 3, 2017 at 11:54 am
  • Reply Laura @ This Runner's Recipes

    Ollie slept at my feet the other night and I loved it. Charlie always snuggles up at bed time and it is so sweet. Glad you got to enjoy puppy snuggles! I hope the weekend goes well for you!
    Laura @ This Runner’s Recipes recently posted…Friday ThriveMy Profile

    March 3, 2017 at 9:51 am
    • Reply suzlyfe

      Thank you Laura! I hope that this weekend goes well for both of us!

      March 3, 2017 at 11:52 am
  • Reply Lacey@fairytalesandfitness

    I have never made cauliflower crust. Sounds like it is very versatile and easy to do. I need to try it.
    Lacey@fairytalesandfitness recently posted…Tips for struggling less on a runMy Profile

    March 3, 2017 at 10:33 am
    • Reply suzlyfe

      It is so easy! You definitely should!

      March 3, 2017 at 11:51 am
  • Reply Kelli @ Hungry Hobby

    I’ve been working the weekends getting stuff done and have been insanely jealous of your partying, this weekend party!
    Kelli @ Hungry Hobby recently posted…Friday Fitness & Favorites 5My Profile

    March 3, 2017 at 12:03 pm
    • Reply suzlyfe

      But I need to get the work done! Party once we have the yoshi!

      March 3, 2017 at 12:50 pm
  • Reply Rachel

    Recipe sounds delicious and dog looks freaking ADORABLE!

    March 3, 2017 at 2:33 pm
    • Reply suzlyfe

      She is. Obnoxiously so πŸ˜€

      March 8, 2017 at 1:22 pm
  • Reply Nicole @ Fitful Focus

    Yours looks so good! I tried to make cauliflower crust once and it was an epic fail. I’ll have to try your way.
    Nicole @ Fitful Focus recently posted…Prana Spring 2017 CollectionMy Profile

    March 3, 2017 at 2:58 pm
    • Reply suzlyfe

      Obviously you’d sub out the cornmeal, but you could just increase the chickpea flour or do another lighter flour.

      March 8, 2017 at 1:21 pm
  • Reply Ellie | Hungry by Nature

    I made a cauliflower crust once and it didn’t hold up as well as I would have liked… but I didn’t add in any flour. That must be the trick!
    Ellie | Hungry by Nature recently posted…February FavoritesMy Profile

    March 3, 2017 at 3:55 pm
    • Reply suzlyfe

      It helps in a MAJOR way

      March 8, 2017 at 1:20 pm
  • Reply Wendy@Taking the Long Way Home

    Now that I’m incorporating more veggies and healthy options into our diet, I think I’m going to have to try the cauliflower crust. Do you have an option for the cornmeal? Corn is a trigger food for me.
    Wendy@Taking the Long Way Home recently posted…Coffee TalkMy Profile

    March 3, 2017 at 6:35 pm
    • Reply suzlyfe

      I would just increase the other flours, or try whole wheat pastry flour.

      March 8, 2017 at 1:20 pm
  • Reply Hope

    I haven’t made cauliflower crust for so long, this post has re-inspired me to make it again! I never used flour so maybe it will hold together a little better if I do. Good luck with all that you have going on at the moment πŸ™‚

    March 3, 2017 at 8:37 pm
    • Reply suzlyfe

      Thank you! I hope you make and love the crust!

      March 8, 2017 at 1:19 pm
  • Reply Alicia @Bridges Through Life

    I like this version of the cauliflower crust better than the egg and cheese version. Will have to try it. I have never used chickpea flour before.

    March 4, 2017 at 1:34 am
    • Reply suzlyfe

      Love me some chickpea flour! It is my favorite alternative flour

      March 8, 2017 at 1:18 pm
  • Reply jill conyers

    I’ve made cauliflower crusts without much success. I can’t wait to try your recipe!
    jill conyers recently posted…How To Save Money On Healthy EatingMy Profile

    March 5, 2017 at 5:51 am
    • Reply suzlyfe

      I hope you like it!

      March 8, 2017 at 1:17 pm
  • Reply lindsay Cotter

    I need to find a way to make cauliflower pizza without egg white. It wrecks me. LOL like gut in pain. Just egg white. Darn protein compounds. Okay, but that riley pic… i die. CUTENESS
    lindsay Cotter recently posted…SUPER FOOD Boston Cream Pie Banana Oatmeal {Dairy Free}My Profile

    March 5, 2017 at 7:55 am
    • Reply suzlyfe

      You could probs make it with just the yolk…

      March 8, 2017 at 1:17 pm
  • Reply Hannah

    This week I got some new drugs that stop my muscles from twitching all the dang time. It’s a temporary fix, but feeling like a functional human again definitely rocks my socks.
    Hannah recently posted…Favorite books of 2016My Profile

    March 5, 2017 at 7:35 pm
    • Reply suzlyfe

      Hannah, I am so glad to hear that!

      March 8, 2017 at 1:17 pm
  • Reply Kristy from Southern In Law

    This is when I WISH my GI system liked cauliflower, as the one time I tried a cauli crust I loveeeed it but my stomach did not!
    Kristy from Southern In Law recently posted…Recipe: Ham, Cheese and Asparagus FrittataMy Profile

    March 6, 2017 at 3:35 am
    • Reply suzlyfe

      Hmmm what else can we use instead?

      March 8, 2017 at 1:16 pm
  • Reply dixya @food, pleasure, and health

    i have not been very successful at cauli crust, will have to revisit sometime. the idea of adding cornmeal is just great.

    March 6, 2017 at 12:21 pm
    • Reply suzlyfe

      It makes all the difference!

      March 8, 2017 at 12:57 pm
  • Reply Farrah

    Ah! I still have yet to attempt to make cauliflower crust, but I need to do that soon! (Hopefully once my schedule stops being all crappy, haha. ._.)

    March 12, 2017 at 12:31 am
    • Reply suzlyfe

      Girl, your life isn’t going to chill out for a while πŸ˜€ I’ll send you one lol

      March 12, 2017 at 11:17 am
  • Reply Angela

    This sounds amazing! I pinned it tor try πŸ™‚ I love the picture of you and your pup…at first I thought you had on a fur vest, then I realized it was a dog..haha!! So cute!! Thanks for linking up at Sunday Fitness & Food!

    March 12, 2017 at 9:52 am
    • Reply suzlyfe

      Bahahaha she basically is my furry vest, lol! Thank you, Angela!

      March 12, 2017 at 11:15 am

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