This Vegan Lentil & Cauliflower Pizza Crust is packed with wholesome ingredients, offering a tasty, oil-free, and easy-to-make base for your favorite toppings!
Are you on the journey to better health, trying to lose weight, and craving a delicious pizza that supports your plant-based lifestyle? Look no further!
This Vegan Lentil & Cauliflower Pizza Crust is not only easy to make but also gluten-free, oil-free, and packed with nutrients. Perfect for individuals seeking healthier alternatives without sacrificing flavor, this crust is the ideal way to enjoy pizza guilt-free.
I'm honestly obsessed with this crust. It gives a super flavorful thin crust pizza that has enough structure that I can actually pick it up! (I've had way too many crust experiments that I ended up eating with a fork.)
I love how filling it is, that I can eat a whole pizza to myself and that it's SO easy to make!
Jump to:
- Why This Lentil & Cauliflower Pizza Crust Is a Game Changer
- Ingredients for Vegan Lentil & Cauliflower Pizza Crust
- Instructions: How to Make the Perfect Lentil Pizza Crust
- Topping Ideas
- Tips for the Best Vegan Lentil Pizza Crust
- Substitutions
- Why This Pizza Crust Is Perfect for Your Health Goals
- Storage
- Recipe
Why This Lentil & Cauliflower Pizza Crust Is a Game Changer
If you’re trying to lose weight or boost your health, choosing this vegan, gluten-free, and oil-free crust can make all the difference. Here's why:
- Lentils are a fantastic source of plant-based protein and fiber, keeping you full longer and supporting muscle health.
- Cauliflower rice adds vitamins, minerals, and antioxidants while keeping the crust light and lower in calories.
- This crust is easy to make, even on your busiest days, and it eliminates the need for complex ingredients and prep work.
Now, let’s get into the details of this simple yet delicious recipe!
Ingredients for Vegan Lentil & Cauliflower Pizza Crust
- 1 cup red lentils – High in protein and fiber, red lentils are an excellent choice for a gluten-free base.
- ½ cup frozen cauliflower rice – Adds a boost of nutrients while keeping the pizza crust light.
- ¾ cup hot water – Helps blend the ingredients into a smooth dough.
- ½ tablespoon ground flax seed – Adds a touch of omega-3 fatty acids and helps the texture of the crust.
- ½ teaspoon dried oregano – For a burst of flavor.
- ¾ teaspoon garlic powder – Adds an aromatic, savory taste.
- ½-¾ teaspoon sea salt – Enhances all the flavors.
Instructions: How to Make the Perfect Lentil Pizza Crust
Step 1: Preheat the Oven
Preheat your oven to 400℉ (200°C). Line a pizza pan with parchment paper to prevent sticking.
Step 2: Blend the Base
Start by adding the red lentils and frozen cauliflower rice to a high-power blender. Pour in ¾ cup of hot water, and let the mixture sit for about 5 minutes to soften. This gives the ingredients time to rehydrate and become easier to blend into a smooth batter.
Next, toss in the ground flax seed, oregano, garlic powder, and sea salt to the blender. Blend until smooth and creamy. You should have a thick batter that holds together well.
Step 3: Shape the Pizza Crust
Pour half of the batter onto the prepared pan. Use a spatula to smooth it out into a circle, making sure the crust is even and thin. The size should be about 8 inches in diameter. Repeat this, and the remaining steps, for the second pizza crust.
Step 4: Bake the Crust
Place the pan on the bottom rack of your preheated oven. Bake the crust for about 10-12 minutes or until the top appears dry and stable enough to flip. If your crust is thicker, it may take a little longer, so keep an eye on it.
Step 5: Flip and Add Toppings
Carefully use the parchment paper to flip the crust. Peel off the parchment and add your favorite vegan toppings. Whether it's fresh vegetables, tomato sauce, or dairy-free cheese, the choice is yours!
Step 6: Final Bake
Bake your pizza with toppings for another 8-10 minutes, until everything is hot and the toppings are well-cooked.
Topping Ideas
This crust can be a stable base for any of your favorite pizza toppings! I would recommend not going too heavy on the toppings, since this is a thin crust pizza (like I tend to do!)
Saucy Pizza Base
- Classic red marinara
- Vegan White Pizza Sauce
- Vegan Cheeze Sauce
- Your favorite pesto
- Barbeque Sauce
Toppings
- Vegan Cheese of choice- Sometimes I like to add the cheeze from this recipe.
- Tofu Sausage
- Tofu Ricotta
- Veggies- the options are endless, pick your favorites!
Tips for the Best Vegan Lentil Pizza Crust
Use a Pizza Pan: A pizza pan with holes (like this one) will give you the best results for a legume or grain-based crust. The additional air flow to the bottom promotes even cooking and will let the crust release from the parchment with ease.
Make it your own: Feel free to experiment with different herbs and spices to customize the flavor. A little basil or thyme can go a long way!
Toppings matter: This crust is versatile! Add sautéed veggies, a vegan cheese alternative, or a drizzle of tahini for an extra kick.
Substitutions
As written, this pizza crust recipe is oil free, gluten free & vegan. Here's a couple swaps that have worked for me.
- Red Lentils- Red lentils are my favorite, however this recipe will also work with quinoa & millet.
- Salt- If you are salt free you can omit the salt, though it does add to the flavor of this crust. You could also choose to swap it with ½ tablespoon of miso paste.
- Cauliflower- The point of the cauliflower in this crust is to bulk up the crust and lower the calorie density a little. I think it adds to the texture of the crust as well, but you can leave it out if you desire.
- Flaxseed- Again, I believe the little addition of flax helps improve the texture of the crust. But you can omit it if you choose, and the crust will still work.
Why This Pizza Crust Is Perfect for Your Health Goals
This lentil and cauliflower pizza crust is the perfect addition to a balanced plant-based diet. It’s an excellent choice for anyone trying to lose weight or maintain a healthy lifestyle because:
- Low in calories, allowing you to enjoy pizza without the guilt!
- Gluten-free and oil-free, making it easier on your digestive system and helping to maintain stable blood sugar levels.
- Low in Fat: With just around 4g of fat in each serving, this crust is low in fat and ideal for anyone following a low-fat or heart-healthy diet.
- High in Protein: Lentils are an excellent plant-based source of protein, making this crust a filling option.
- High in Fiber: Both lentils and cauliflower rice are rich in fiber, which is great for digestion and helps you stay full longer.
This Vegan Lentil & Cauliflower Pizza Crust is a simple, healthy alternative to traditional pizza dough, made with wholesome ingredients that align with your health goals. Whether you’re enjoying it as a satisfying dinner or serving it at a gathering, it’s sure to be a hit. Plus, it’s quick to prepare, making it a perfect meal for those busy days when you need something healthy, filling, and easy!
Give it a try today and enjoy a pizza that's as nourishing as it is delicious!
Storage
You can store leftover in the fridge for up to 3 days. It will hold its texture well and it' pretty good enjoyed cold!!
You can store the crust with or without the toppings. I have not tested freezing this crust; however, I suspect it would work fine if frozen after baked without toppings.
Pairing
These are my favorites to serve with pizza:
Recipe
Lentil & Cauliflower Pizza Crust
Ingredients
- 1 cup red lentils (uncooked)
- ½ cup frozen cauliflower rice
- ¾ cup hot water
- ½ tablespoon ground flax seed
- ½ teaspoon oregano
- ¾ teaspoon garlic
- ½-¾ teaspoon sea salt omit for salt free or sub ½T miso paste
Instructions
- Preheat oven to 400℉ (200℃) and line a pizza pan* with parchment paper.
- Add the lentils and frozen cauliflower rice to a high-power blender with the hot water. Let it sit for 5 minutes.
- Add the remaining ingredients to the blender and process until smooth.
- Pour half of the batter onto prepared pan and smooth the mixture into a circle with a spatula. Make sure the batter is spread evenly and thin, this should make a pie measuring about 8-inches in diameter. (Repeat for the second pie.)
- Bake on the bottom rack of the oven for 10-12 minutes or until the pizza appears to be dry on the top and stable enough to flip. (If you made your pizza crust thicker it may make the bake time longer. If the pizza is sticking to the parchment, bake it for a few more minutes and try again.)
- Use the parchment paper to carefully flip the pizza crust onto the pan. Peel the parchment off the crust and add your desired toppings. Bake another 8-10 minutes until your toppings are hot. Remove from the oven, slice it up and enjoy!
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