Spelt Pizza with Cauliflower Crust

Healthy Meets Tasty

This spelt pizza with cauliflower crust is a lighter take on traditional pizza.
It’s crisp, flavourful, and holds toppings beautifully without feeling heavy. The base combines spelt flour and cauliflower for extra texture and fibre, giving you a satisfying crust with less gluten and more goodness.

Why This Pizza Works

It’s quick, flexible, and bakes up golden every time.
No yeast, no long waits—just simple prep and a tasty crust in under an hour. Whether you're cutting back on wheat or just fancy a fresher slice, this recipe delivers. Load it with veg, cheese, or whatever you like.

Prep Time 20 mins

Cook Time 25 mins

Rest Time 5 mins

Total Time 50 mins

Cuisine: Italian

Courses: Dinner, Lunch

Difficulty: Beginner

Servings: 2

Estimated Cost: 4.80

Calories: 320

Best Season: Suitable throughout the year

Dietary: Vegetarian

Description

A crisp, golden pizza crust made with cauliflower and spelt flour. It’s light, fibre-rich, and perfect for gluten-reduced diets—ready in under an hour.

Ingredients

1 small Cauliflower head, about 400 g (cut into florets)
2 tbsp Spelt Flour
1 Medium Egg
1 tbsp Olive Oil
¼ tsp Garlic Powder
¼ tsp Dried Oregano
⅛ tsp Sea Salt
Pinch of Black Pepper (optional)
Toppings of choice, e.g. tomato sauce, mozzarella, vegetables, herbs

Instructions

Prep the cauliflower:

1
Preheat oven to 200°C (fan 180°C) / 400°F. Blitz cauliflower florets in a food processor until fine like rice.

Cook and drain:

2
Microwave the cauliflower for 4–5 minutes. Let it cool slightly, then place in a clean tea towel and squeeze out as much moisture as possible. This step is key.

Make the crust mixture:

3
In a bowl, mix the cooked cauliflower, spelt flour, egg, olive oil, garlic powder, oregano, salt, and pepper. Stir until it forms a sticky dough.

Shape the base:

4
Place the mixture onto a baking sheet lined with parchment. Flatten into a round pizza base, around 0.5 cm thick.

Bake the crust:

5
Bake for 20 minutes or until golden and firm at the edges.

Add toppings:

6
Remove from oven, top with your chosen ingredients, then bake for another 5–7 minutes or until toppings are cooked.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 320kcal

% Daily Value *
Total Fat 15g24%
Saturated Fat 4g20%
Cholesterol 70mg24%
Sodium 340mg15%
Potassium 610mg18%
Total Carbohydrate 26g9%
Dietary Fiber 5g20%
Sugars 3g
Protein 13g26%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Crust thickness affects texture—thinner = crispier.
Drain cauliflower thoroughly or the crust may turn soggy.

Substitutions & Variations:

Flour swap: Use oat flour or wholemeal flour instead of spelt.
Vegan version: Use a flax egg (1 tbsp flaxseed + 2.5 tbsp water).
Cheesier crust: Add 30 g grated Parmesan to the base mix.

Keywords: healthy pizza, gluten-light, spelt flour, cauliflower crust, easy pizza base

Tips & Variations

Make it crispy every time

Squeeze out the cauliflower well. Moisture is the enemy of crisp.
Try preheating your baking tray before adding the crust for extra crunch.
Go creative with toppings: Roasted peppers, rocket, pesto, or vegan cheese all work beautifully.

This recipe is flexible and easy to adjust to taste or dietary needs.

Conclusion

This spelt pizza with cauliflower crust is perfect for anyone looking for a lighter, fibre-filled alternative to traditional dough. It’s quick to make, crisp, and carries bold toppings like a champ. Give it a go—your pizza night just got healthier.

Read it online: https://greatbritishspeltrecipes.com/recipe/spelt-pizza-with-cauliflower-crust/

Valentina

A dietitian with a passion for spelt cooking. After trying different diets, I found spelt works best in my kitchen. Join me for simple, delicious recipes that bring out the best in this ancient grain!