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Is cauliflower crust the same as gluten free crust?

With the rising popularity of gluten-free diets and cauliflower crusts, many people wonder if cauliflower crust is the same thing as a gluten-free pizza crust. The short answer is that while all cauliflower crusts are gluten-free, not all gluten-free crusts are made from cauliflower. There are some key differences between the two that are important to understand.

What is Cauliflower Crust?

Cauliflower crust is a gluten-free pizza crust made using cauliflower as the main ingredient. To make cauliflower crust, the florets of cauliflower are finely processed until they reach a rice-like or flour-like consistency. This cauliflower “rice” or “flour” is then combined with eggs, cheese, and seasonings to create a pizza crust dough. The dough is pressed into a pizza pan and baked until golden brown. The end result is a crispy, gluten-free pizza crust made primarily from cauliflower.

Some key attributes of cauliflower crust:

  • Gluten-free – Cauliflower naturally contains no gluten
  • High protein – Cauliflower contains more protein than regular flour crusts
  • Low carb – With fewer carbohydrates than flour crusts, cauliflower crust appeals to low-carb lifestyles
  • Nutrient rich – Cauliflower is high in vitamin C, vitamin K, and other nutrients
  • Vegetable-based – The main ingredient is a veggie, not a grain

Cauliflower crust first became popular in the early 2010s as a gluten-free, paleo, and low carb pizza base option. Its popularity continues to grow as more people seek vegetable-rich, gluten-free alternatives to traditional pizza crust.

What is Gluten Free Crust?

A gluten-free pizza crust is made without any gluten-containing grains, like wheat. Gluten is a protein found in wheat, barley, and rye that gives elasticity to dough and often causes issues for people with celiac disease or gluten sensitivity. Gluten-free pizza crusts avoid these issues by using non-gluten grains, flours, and starches.

Some examples of ingredients used to make gluten-free pizza crust include:

  • Rice flour
  • Tapioca flour
  • Potato starch
  • Cornstarch
  • Nut flours like almond flour
  • Beans/legumes like chickpea flour

Binding agents like eggs or xanthan gum are typically used to give the crust a stretchy, dough-like texture. Baking powder or yeast gives it rise. The ingredients are combined, kneaded into a dough, and baked to form the finished crust.

Gluten-free crust provides a pizza base for people with gluten restrictions. It emerged as a product in the 1990s as awareness of celiac disease and non-celiac gluten sensitivity increased.

Similarities Between Cauliflower and Gluten Free Crust

So what do cauliflower crust and gluten-free crust have in common?

  • They are both gluten-free – Neither contains gluten
  • They can both be used for pizza – Both form the base for delicious gluten-free pizza
  • Allergen friendly – Neither crust contains major allergens like wheat, dairy, etc
  • Specialty product – They were developed to meet specialty dietary needs

The biggest similarity is that both offer gluten-free pizza crust options for people avoiding gluten. Whether for medical reasons like celiac disease or by personal choice, cauliflower and gluten-free crusts offer tasty solutions.

Differences Between Cauliflower and Gluten Free Crust

While they share some core similarities, there are some key differences between cauliflower crust and traditional gluten-free pizza crust:


Cauliflower crust main ingredient: Cauliflower

Gluten-free crust main ingredients: Gluten-free flours and starches like rice flour, tapioca flour, cornstarch, etc.


Cauliflower crust is thicker and chewier with a veggie-based texture.

Gluten-free crust is thinner and crispier with a more traditional dough-like texture.


Cauliflower crust has a mild cauliflower flavor.

Gluten-free crust is more neutral in flavor like regular pizza crust.


Nutrition per Serving Cauliflower Crust Gluten-Free Crust
Calories 80 130
Protein 5g 3g
Carbs 9g 25g
Fat 4g 1g
Fiber 2g 1g

Cauliflower crust is lower in carbs and calories and higher in fiber and protein compared to gluten-free crust.


Cauliflower crust is more expensive, typically $3-$5 per crust

Gluten-free crust is cheaper, typically $2-$4 per crust

The specialized preparation makes cauliflower crust pricier.

Which is Healthier?

When it comes to nutritional value, cauliflower crust is healthier than gluten-free crust. It’s lower in calories, carbs, and fat, while being higher in fiber, protein, and nutrients. Cauliflower is a vitamin-rich vegetable loaded with health-promoting properties.

However, those with celiac disease or gluten sensitivity may need to avoid even the small amounts of gluten that can lurk in ingredient sources for cauliflower crusts, like cheese or seasoning mixes. For those with medical gluten restrictions, a verified gluten-free crust is the safest choice.

Which Tastes Better?

In terms of taste, it is subjective whether cauliflower or gluten-free crust tastes better. Here are some general guidelines:

  • Cauliflower crust has a mild vegetable flavor that tastes best loaded with robust toppings.
  • Gluten-free crust has a more neutral, doughy flavor closer to regular pizza crust.
  • Those who love veggie-forward flavors may prefer cauliflower crust.
  • Those who love traditional pizza crust flavor may prefer gluten-free crust.

Cauliflower crust connoisseurs recommend going light on sauce to let the cauliflower flavor shine through. They also advise baking it a tad longer than the package directs for an extra crispy texture.

Cost Comparison

When comparing cost, gluten-free crust is typically the more budget-friendly option. Pre-made cauliflower crusts cost $3 to $5 per crust, while gluten-free crusts usually cost between $2 to $4. Gluten-free flours also tend to be less expensive than fresh cauliflower florets.

However, for those willing to put in a little work, making homemade cauliflower crust can be inexpensive. A head of cauliflower costs $2 to $4 and makes enough for multiple crusts. Homemade gluten-free crust is also very affordable using basic ingredients like rice flour.

Pre-Made Crust Costs

Brand Cauliflower Crust Gluten-Free Crust
California Pizza Kitchen $4.99 $4.29
Against the Grain $4.99 $3.99
Udi’s $3.99

As you can see, pre-made gluten-free crusts tend to cost $1-2 less than pre-made cauliflower crusts.

Making Them at Home

To save money, both crusts can be easily made at home:

Homemade Cauliflower Crust


  • 1 head cauliflower, processed into rice/flour
  • 2 eggs
  • 1/4 c. shredded cheese
  • 1/4 c. breadcrumbs
  • Italian seasonings

Cost: Under $5 total

Homemade Gluten-Free Crust


  • 1 c. brown rice flour
  • 1/2 c. tapioca flour
  • 1/2 tsp. baking powder
  • 1/2 tsp. salt
  • 1 tsp. olive oil
  • 3/4 c. water

Cost: Under $3 total

With basic ingredients and a food processor, gluten-free and cauliflower crusts can be made fresh at home for just a few dollars each. The homemade versions are natural, budget-friendly, and let you control the ingredients.

Time Comparison

In terms of preparation time, gluten-free crust is faster:

  • Gluten-free crust: Mix dry ingredients, add wet ingredients, knead briefly, roll out – Less than 30 mins total
  • Cauliflower crust: Wash, chop cauliflower. Process into rice/flour, drain excess moisture. Mix ingredients, press into crust – 45 mins to 1 hour total

Processing the cauliflower into just the right rice-like or flour-like texture takes more steps and time. Gluten-free flours come ready to mix and knead.

Ease of Preparation

Gluten-free crust is generally easier and faster to prepare. The ingredients are simple dry mixes that come pre-prepared. Making cauliflower crust requires extra time processing the vegetable, draining excess moisture, and pressing the dough into the pan.

That said, if you have a food processor cauliflower crust preparation isn’t overly complex. Both crusts do require some degree of kitchen skills. Those who are new to cooking or baking may find pre-made crusts to be easier.

Cooking Tips

Here are some handy tips for cooking with cauliflower or gluten-free pizza crust:

Cauliflower Crust Tips

  • Use a food processor for fine, rice-like cauliflower texture
  • Drain the riced cauliflower well before using to remove excess moisture
  • Spread crust thinly and evenly for best results
  • Bake a little longer than directed for a crisp crust
  • Load up on bold, flavorful toppings that stand up to the cauliflower

Gluten-Free Crust Tips

  • Use extra binding agents like egg or xanthan gum to mimic gluten’s stretch
  • Avoid rolling too thin, which can cause cracking
  • Brush crust with olive oil before sauce and toppings
  • Season crust with Italian herbs and spices
  • Opt for thicker, sauce-laden toppings over veggies to avoid a soggy crust

With the right preparation tips, both cauliflower and gluten-free crusts can become crispy pizza bases in their own right.

Storage and Shelf Life Comparison

One advantage of gluten-free crust is it stores better than cauliflower crust:

  • Gluten-free crust: 1-2 weeks refrigerated; Can be frozen.
  • Cauliflower crust: 3-5 days refrigerated; Doesn’t freeze well.

The vegetable-based cauliflower crust has a shorter shelf life. For best results, plan to cook cauliflower crust within 3-5 days of preparing. Gluten-free crust stays fresh longer in the fridge and can even be frozen.


While cauliflower crust and gluten-free crust both offer gluten-free pizza options, they have some distinct differences when it comes to ingredients, texture, flavor, nutrition, cost, preparation, and more. In the end, personal preference will determine which alternative crust tastes best.

Those with celiac disease or gluten intolerance may fare better with a guaranteed gluten-free recipe. Veggie lovers may enjoy the nutritional boost of cauliflower crust. Budget-conscious shoppers can save money by making either crust at home.

No matter which crust you choose, load it up with your favorite toppings and enjoy a delicious gluten-free pizza! Both cauliflower and traditional gluten-free crusts have unique strengths that satisfy different needs and tastes.