Grain Free Cauliflower Pizza + Low Fodmap Marinara Sauce

Pizza. Its basically everyone’s favorite food. Have you ever talked to someone who *doesn’t like* pizza? I mean…

I remember when I was competing and every Friday night for my *reward* meal I would order a personal pizza from this local place, load it with veggies and call it dinner. It was something that I always looked forward to. I don’t see food as a *reward* but when I was competing, thats just what it was! Anyway, pizza is always amazing, no matter where and when. If you don’t like pizza, I just don’t trust you. 

Just kidding, just kidding. 

But seriously, who doesn’t like pizza? 

Fast forward a bit and I come to terms with the fact that I can no longer tolerate onions or garlic. I have to come to terms with the fact that its freakin hard to eat pizza out of the house and have my stomach agree with me. We’ve gone to a couple places and the restaurants are always so nice and offer to put sauce on the side or just crushed tomatoes instead of the traditional sauce. I get it, but it’s not the same. 

Okay so this cauliflower crust. I have been seeing it everywhere. I know that you’re thinking “ummm gross, Naomi. Give me the real thing” but hear me out. I didn’t make this recipe to *replace* crust. I eat gluten, all of it and would never give up a certain food unless I was allergic or severely intolerant to it (hence zero onions and garlic) Other than that, I eat it all.  I got the riced cauliflower *pre riced* from Trader Joes. I just didn’t have the patience to buy the whole ones, then steam them, then blend them to make the *rice*. If thats your jam, then go for it! 

I wanted to make this recipe because I was more intrigued than anything. I talked to a few people who made one and all raved about the ease of prep. Sure, it’s kind of cool that it’s grain free, can be adjusted to those following a paleo, keto, grain free diet, and me being the health concious gal that I am loves to try a new recipe that I can share with my readers and clients alike. 

Can we talk about the beauty? As I’m writing this, I’m also realizing how versitile the crust can be. It doesn’t have to be just for pizza. You can use it as *bread* for a sandwich, top it with eggs + avocado for a delicious breakfast, top it with beans + cheese and salsa for an open faced quesadilla. Cauliflower pizza bites for the kids or just fun new toppings like ricotta + berries or whipped feta and heirloom tomatoes + basil. 

UGH okay…now I’m hungry again. 

But really, this crust is super versatile and super delicious. Feel free to add in other spices to the crust and if you want to make it dairy free, just skip the cheese! I love the nutty flavor that the parmesan give to the dough, but again, you can leave it out, add in garlic, other spices…go wild. 

So no, the cauliflower pizza doesn’t taste like the real thing and I would never substitute this for that. BUT its really good and a great, healthy alternative. PLUS its pretty fun to make and personally I find it crazy how something so simple as cauliflower rice can be made into crust for a pizza! 


Cauliflower Pizza Crust

This is a low carb, keto friendly, paleo friendly, low FODMAP, gluten free, grain free alternative to enjoy pizza! I love this take on traditional dough to switch things up! 

Course Main Course
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 1


  • 2 Cups Riced cauliflower
  • 1 TBSP coconut flour
  • 1 TBSP Almond flour
  • 1 TBSP Grated parmesan cheese
  • 1/2 TBSP Dried basil or Italian seasoning
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 whole egg


  1. Preheat oven to 425 degrees and line a baking sheet with aluminum foil or parchment.

  2. Microwave riced cauliflower until soft, 4-5 minutes. Transfer to a clean, dry kitchen towel and allow to cool.

  3. Once cooled, place the cauliflower in a paper towel and ring out all of the access water. This is an important step, as you want the cauliflower to be as dry as possible. 

  4. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, flours, egg, salt and pepper. 

  5. Once formed into a dough like ball, transfer to the baking sheet and press into an evenly sized circle (or square) 

  6. Bake for about 10-15 minutes until the crust begins to get golden.

  7. Top with ingredients of choice and place back in the oven for 10 minutes. Garnish with fresh basil or oregano! 

Oh and the homemade tomato sauce  *LOW FODMAP* garlic and onion free? Of course I will share it below! It’s packed to the brim with fresh vegetables and the longer it sits, the better it gets.



Veggie Packed LOW FODMAP Marinara Sauce

This delicious and thick marinara sauce contains NO onions or garlic, packed to the brim with vegetables and is DELICIOUS!! 

Course Side Dish
Cuisine Italian
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 4


  • 1 18oz Container of diced tomatoes (I used Jovial Brand)
  • 2 TBSP Tomato Paste
  • 1/2 TBSP Balsamic Vinegar
  • 1 TBSP Dried basil
  • 1/2 TBSP Italian seasoning
  • 1/4 tsp Salt
  • 1/4 tsp pepper
  • 3-4 TBSP water
  • 1 TBSP Sugar (optional)
  • 2-3 TBSP Olive Oil
  • 1 Small Zucchini, chopped small
  • 10 Baby carrots, Chopped small
  • 1 palm sized Piece of eggplant, chopped small
  • 1 TBSP Fresh basil for garnish


  1. Heat a large skillet over medium heat and add 2T olive oil. 

  2. Add the veggies to the skillet, salt and pepper and continue mixing until veggies are tender. About 7-8 minutes.

  3. Once veggies are tender, add in the jar of tomatoes, tomato paste, balsamic vinegar, basil, Italian seasoning and optional sugar.

  4. Add in additional olive oil and water to your preferred thickness (I like the sauce really thick!)

  5. Simmer on low for about 15 minutes and garnish with fresh basil! (You can let it simmer longer but 15 minutes is minumum!)