Grain-Free Cauliflower Pizza Crust With Aged Parmesan Cheese (GAPS)

Pizza has been one of my most sorely missed foods since going grain-free. When I was on AIP, cheese was not an option so I did not even entertain the idea of trying a cauliflower pizza crust, but when I switched to the GAPS diet that all changed.

GAPS is lactose-free, but not strictly dairy-free, provided you can tolerate the GAPS-legal dairy options. I started out with my own homemade, 24-hour cultured cream on the GAPS intro diet and once it was clear that I had no issues, I moved onto enjoying aged cheeses on full GAPS. I had no idea that most aged cheeses have little to no lactose remaining after the aging process, making them perfectly suitable for those on a lactose-free diet.

Most of the cauliflower pizza crust recipes I have come across do not used aged cheeses, so I decided to play around with one using parmesan cheese. I am also easily able to source a raw milk based parmesan cheese (thank you Trader Joes!) so I knew I wanted to come up with a pizza that relied solely on this cheese and was super tasty.

This pizza crust is incredible. You can pick this up with your hands- unless you just prefer eating pizza with a fork and knife- and eat it like any other pizza. I know it has been a while since I have had “real” pizza, but I swear this gives “real” pizza a run for its money. I have made this pizza for countless groups of people and everyone has liked it, even my best friend’s 2 year old niece!


Grain-Free Cauliflower Pizza Crust With Aged Parmesan Cheese (GAPS)

Yield: 1 small pizza


    For the Crust:
  • 2 pounds cauliflower, riced (approx. 8 cups)
  • 1 egg
  • 1 cup parmesan cheese (I've made it with less cheese before, but 1 cup is the best)
  • 1 teaspoon dried oregano
  • pinch of sea salt
  • pinch of black pepper
  • 1/4 teaspoon garlic powder (optional, highly recommended!)
  • Suggested Toppings:
  • Sautéed mushrooms
  • Sautéed onions
  • Fresh arugula
  • additive-free pizza sauce
  • 1/4 cup+ parmesan cheese


  1. Preheat the oven to 400.
  2. In a large pot, bring some water to a boil and add the riced cauliflower. Gently boil for about 5 minutes, stirring occasionally.
  3. Add cauliflower to a large strainer, rinse with cold water to cool down, then transfer all of the cauliflower to a thin dish towel. Ring out as much moisture as you can- this will give you a nice, dry crust.
  4. In a large bowl beat the egg for about 15 seconds using a fork then add in the cheese and spices and mix well.
  5. Add in the drained cauliflower (it will now look like a much smaller amount than you started with) and mix very well (using your hands helps here).
  6. Flatten the dough in a medium sized baking pan lined with parchment paper so that it is approx 1/4-1/3 inch thick. The size of the pan is not a major concern here because you don't need the dough to be touching the sides of the pan, just ensure the dough is not too thin or too thick.
  7. Bake for 35-45 minutes, until golden brown and dry to the touch.
  8. While the crust is baking prepare your toppings- during this time I sautéed a few handfuls of chopped mushroom and onion and washed a few handfuls of arugula.
  9. When crust is ready, remove from oven and sprinkle with a small layer of parmesan cheese (does not need to cover the crust, just a sprinkling), this will keep the sauce from making the crust soggy.
  10. Add desired amount of pizza sauce, toppings, and additional cheese.
  11. Place back in the oven for 3-5 minutes, until cheese has fully melted.
  12. Remove from oven, allow to cool for 5 minutes, then cut into desired pieces (3x3inch squares are good) and enjoy immediately*.


This recipe is perfect for 2 people to share alongside a dish like zucchini pasta and meatballs. This recipe can easily be doubled or tripled, you will just need to use 2 baking pans.

* I prefer this pizza right away (and have never had any left-overs!), but my dad has kept it overnight in the fridge and re-heated the next day in the oven and says it's great.


  1. HI Sheeva,
    Who doesn’t love pizza especially a healthy one! This sounds and looks delicious. Thanks for sharing on Real Food Fridays! Pinned & tweeted!

  2. I’ve enjoyed all your sweet dessert treats and am sure this savoury pizza dish will not disappoint – can’t wait to try it!

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