Cauliflower Pizza Crust + 'mozzarella Cheese'
CAULIFLOWER PIZZA CRUST + 'MOZZARELLA CHEESE' is a medium Italian (Vegan) recipe that serves 4. 250 calories per serving. Recipe by Tess Begg on YouTube.
Prep: 50 min | Cook: 35 min | Total: 1 hr 40 min
Cost: $6.10 total, $1.53 per serving
Ingredients
- 2 cups Rolled Oats (blended into oat flour)
- 3.5 cups Cauliflower (roughly chopped, steamed or raw then pulsed)
- 1 tablespoon Ground Flaxseed (mixed with water to make a flax egg)
- 3 tablespoons Water (for flax egg)
- 1.5 tablespoons Lemon Juice (half a lemon, divided between crust and mozzarella)
- 1 teaspoon Oregano (dried)
- 1 teaspoon Mixed Herbs (dried (e.g., basil, thyme, rosemary))
- 0.5 teaspoon Black Pepper (freshly ground)
- 0.5 teaspoon Red Chili Flakes
- 2 tablespoons Nutritional Yeast (1 tbsp for crust, 1 tbsp for topping sprinkle)
- 1.5 cups Oat Flour (made from blended oats)
- 1 cup Raw Cashews (soaked 2‑4 hrs for smoother mozzarella)
- 0.75 cup Water (for mozzarella blend)
- 2 cloves Garlic (1 for crust, 1 for mozzarella)
- 2 tablespoons Tapioca Starch (helps mozzarella stretch)
- 2 tablespoons Tomato Paste (base sauce)
- 0.5 cup Bell Pepper (diced)
- 0.25 cup Onion (diced)
- 0.5 cup Mushrooms (sliced)
- 0.5 cup Fresh Tomatoes (diced)
Instructions
Make Oat Flour
Add 2 cups of rolled oats to the high‑speed blender and blend on high until a fine flour forms. Transfer to a bowl and set aside.
Time: PT5M
Process Cauliflower
Cut the cauliflower into florets. Working in two batches, add half the florets to the blender, pulse until finely chopped but not pureed. Transfer to a bowl and repeat with the remaining florets.
Time: PT5M
Remove Excess Moisture
Place the chopped cauliflower into a nut milk bag (or fine mesh sieve) and squeeze firmly to extract as much water as possible. Discard the liquid.
Time: PT5M
Prepare Flax Egg
Combine 1 tablespoon ground flaxseed with 3 tablespoons water in a small bowl. Stir and let sit for 5 minutes until gelatinous.
Time: PT5M
Mix Crust Ingredients
In a large mixing bowl, combine the drained cauliflower, oat flour, flax egg, 1.5 tbsp lemon juice, oregano, mixed herbs, black pepper, chili flakes, and 1 tbsp nutritional yeast. Mix with hands until a sticky dough forms. If the mixture feels too wet, add a little more oat flour (up to ¼ cup).
Time: PT10M
Preheat Oven & Shape Crust
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper. Transfer the dough onto the sheet and, using wet hands, press it into a ½‑inch thick round or rectangle shape.
Time: PT10M
Temperature: 425°F
Par‑Bake Crust
Bake the crust for 15 minutes, or until the edges turn golden brown and the surface feels firm.
Time: PT15M
Temperature: 425°F
Blend Vegan Mozzarella
While the crust bakes, place 1 cup raw cashews, 0.75 cup water, 1 tbsp lemon juice, 1 tbsp nutritional yeast, 1 clove garlic, and 2 tbsp tapioca starch into the blender. Blend on high until completely smooth.
Time: PT5M
Cook Mozzarella
Transfer the blended mixture to a saucepan over medium heat. Stir continuously for 4‑5 minutes until it thickens, becomes glossy, and pulls away from the sides (similar to a stretchy cheese). Remove from heat.
Time: PT5M
Temperature: Medium heat
Prepare Toppings
In a small bowl, mix 2 tbsp tomato paste with 1 minced garlic clove, a pinch of mixed herbs, and a drizzle of olive oil. Dice bell pepper, onion, mushrooms, and fresh tomatoes.
Time: PT10M
Assemble Pizza
Spread the tomato‑paste sauce evenly over the pre‑baked crust. Distribute the diced vegetables over the sauce. Dollop the cooked vegan mozzarella in chunks and gently spread. Sprinkle an additional tablespoon of nutritional yeast on top.
Time: PT5M
Final Bake
Return the assembled pizza to the oven and bake for 10 minutes, or until the edges are crisp and the mozzarella is melted and slightly golden.
Time: PT10M
Temperature: 425°F
Serve
Remove pizza from the oven, let cool for 2 minutes, slice with a pizza cutter, and enjoy while hot.
Time: PT2M
Nutrition Facts
- Calories
- 250
- Protein
- 8 g
- Carbohydrates
- 30 g
- Fat
- 10 g
- Fiber
- 5 g
Dietary info: Vegan, Gluten‑Free (with certified gluten‑free oats), Dairy‑Free
Allergens: Tree nuts (cashews), Potential gluten (if oats are not certified gluten‑free)
Ingredient Substitutions
- Instead of Rolled Oats: Gluten‑free oat flour
- Instead of Cauliflower: Broccoli florets
- Instead of Ground Flaxseed: Chia seed gel
- Instead of Lemon Juice: Apple cider vinegar (1 tsp)
- Instead of Oregano: Italian seasoning
- Instead of Mixed Herbs: Italian seasoning
- Instead of Red Chili Flakes: Paprika
- Instead of Nutritional Yeast: Vegan cheese powder
- Instead of Oat Flour: Almond flour (different texture)
- Instead of Raw Cashews: Macadamia nuts
- Instead of Garlic: Garlic powder (1/2 tsp)
- Instead of Tapioca Starch: Arrowroot powder
- Instead of Tomato Paste: Crushed tomatoes (1/4 cup)
- Instead of Bell Pepper: Red onion
- Instead of Onion: Shallots
- Instead of Mushrooms: Zucchini
- Instead of Fresh Tomatoes: Canned diced tomatoes (1/4 cup)
Equipment Needed
- High‑Speed Blender (e.g., Vitamix Professional Series 750)
- Nut Milk Bag or Fine Mesh Sieve
- Mixing Bowls
- Baking Sheet or Pizza Stone
- Oven
- Saucepan
- Spatula
- Knife
- Cutting Board
Critical Steps — Do Not Skip
- Thoroughly squeeze excess water from the cauliflower using a nut milk bag.
- Do not over‑blend the cauliflower; keep a rice‑like texture.
- Stir the mozzarella constantly while cooking to prevent burning.
- Par‑bake the crust until firm before adding toppings.
Chef Tips from the Video
- Soak cashews for at least 2 hours or overnight for the creamiest mozzarella.
- Add a pinch of smoked paprika to the tomato sauce for a subtle smoky flavor.
- For extra crunch, sprinkle toasted pumpkin seeds on top just before serving.
Troubleshooting
Crust falls apart after baking.
Make sure the cauliflower is well‑drained; add an extra ¼ cup oat flour to increase binding.
Mozzarella is grainy or separates.
Blend the cashew mixture longer for a smoother base and keep the heat at medium, stirring constantly.
Pizza toppings make the crust soggy.
Pre‑bake the crust longer (up to 20 minutes) and pat dry any watery vegetables before adding.
Storage
Refrigerator: Store leftover crust or pizza in an airtight container for up to 3 days.
Freezer: Wrap individual slices tightly in foil and freeze for up to 1 month. Reheat directly in the oven.
Room temperature: Do not store at room temperature for more than 2 hours.
Make-Ahead Tips
- The crust can be baked fully, cooled, and stored in the fridge for up to 3 days; reheat before topping.
- Vegan mozzarella can be made ahead and kept in an airtight jar in the refrigerator for 5 days.
Frequently Asked Questions
What is the cultural significance and history of cauliflower pizza crust in vegan Italian cuisine?
Cauliflower pizza crust emerged as a low‑carb, gluten‑free alternative to traditional wheat dough, gaining popularity among health‑conscious Italians and vegans in the early 2000s. It reflects the Italian tradition of using seasonal vegetables creatively while honoring the classic pizza format.
What are the traditional regional variations of cauliflower‑based pizza in Italian cuisine?
In Southern Italy, cauliflower is often paired with robust tomato sauces and spicy Calabrian peppers, while Northern regions may add creamy mushroom‑ricotta blends. Vegan adaptations replace cheese with cashew‑based mozzarella, keeping the regional flavor profiles intact.
How is cauliflower pizza crust traditionally served in Italy?
When served in Italy, cauliflower crust pizza is typically presented hot from the oven, sliced into wedges, and enjoyed with a drizzle of extra‑virgin olive oil and a sprinkle of fresh basil or oregano. It is often accompanied by a simple arugula salad.
What occasions or celebrations is cauliflower pizza crust traditionally associated with in vegan communities?
Vegan gatherings, wellness retreats, and plant‑based holiday meals often feature cauliflower pizza crust because it offers a festive, crowd‑pleasing dish that accommodates dietary restrictions while still feeling indulgent.
What makes this cauliflower pizza crust special or unique in vegan Italian cuisine?
This recipe uses oat flour and a flax “egg” to bind the cauliflower, creating a crust that is both crunchy on the outside and tender inside. The homemade cashew mozzarella adds authentic stretch and a nutty flavor that mimics dairy cheese without any animal products.
What are the most common mistakes to avoid when making cauliflower pizza crust with vegan mozzarella?
Common errors include not removing enough moisture from the cauliflower, over‑blending the cauliflower into a puree, and cooking the mozzarella at too high a heat, which can cause it to separate. Following the drainage step and stirring the mozzarella constantly prevents these issues.
Why does this recipe use oat flour instead of almond flour for the crust?
Oat flour provides a neutral flavor and a slightly lighter texture, allowing the cauliflower’s taste to shine. Almond flour can make the crust denser and adds a stronger nutty flavor that may overpower the vegetables.
Can I make the cauliflower pizza crust ahead of time and how should I store it?
Yes, you can bake the crust fully, let it cool, and store it in an airtight container in the refrigerator for up to three days. Reheat it at 350°F (175°C) for 5‑7 minutes before adding toppings.
What texture and appearance should I look for when the vegan mozzarella is done?
The mozzarella should be glossy, stretchy, and pull away from the sides of the pan, resembling melted dairy mozzarella. It will thicken to a smooth, slightly elastic consistency without any grainy spots.
How do I know when the cauliflower crust is fully baked and ready for toppings?
The crust is ready when the edges are golden brown, the surface feels firm to the touch, and a slight crispness is audible when you tap it. If it still feels soft, bake an additional 2‑3 minutes.
What does the YouTube channel Tess Begg specialize in?
The YouTube channel Tess Begg focuses on wholesome, plant‑based recipes, kitchen gadget reviews, and approachable cooking tutorials that emphasize healthy, sustainable meals for home cooks.
How does the YouTube channel Tess Begg's approach to vegan Italian cooking differ from other vegan cooking channels?
Tess Begg combines classic Italian flavor profiles with modern vegan techniques, often using high‑speed blenders and minimal processed ingredients. Her videos prioritize step‑by‑step clarity and practical tips, making sophisticated dishes feel accessible.
Last updated: September 3, 2026
