Are gluten-free pizza crusts nutritious?

Gluten-free pizza crusts can be a nutritious addition to a balanced diet. When looking for nutritious gluten-free pizza crusts, take a good look at the food label. Choose products that contain whole food ingredients like chickpeas, cauliflower, and almond and rice flours. Be mindful of the saturated fat and sodium content to keep your choice heart healthy. Additionally, consider adding healthy toppings like lean proteins and veggies to make it a complete and satisfying meal.

What are the common ingredients in gluten-free pizza crust?

Though you can find gluten-free pizza made from a range of gluten-free foods—such as cauliflower, almond flour, or chickpeas—most of these crusts have common ingredients. In addition to the main ingredient, you may find tapioca flour, yeast, and salt in various brands of gluten-free pizza crust. Yeast helps the crust rise during the baking process and adds flavor, as does the salt. Tapioca flour is made from cassava—a root vegetable—and is a common ingredient in many gluten-free baked goods because of its high starch content. You may also find xanthan gum and guar gum in many of your ready-made gluten-free pizza crusts. These food additives are gluten-free and are often used together as a thickening agent and food stabilizer.

Does gluten-free pizza crust usually contain fiber?

Many of the ready-made, gluten-free pizza crusts contain fiber from base ingredients like chickpeas, cauliflower, and brown rice and almond flours. The amount in each product varies, but typically ranges from 1 gram to 4 grams per serving. You can also add fiber when making your pizza by adding fiber rich ingredients like vegetables.

What are the benefits of gluten-free pizza crust?

When you need to avoid gluten-containing foods because you have celiac disease, gluten-intolerance, or a wheat allergy, you may be searching for ways to fit pizza in your diet. The benefits of ready-made, gluten-free pizza crusts is that it’s a great way for you to satisfy your taste buds and food cravings without the gluten. Plus, choosing healthier, gluten-free crusts—like those made from whole foods that are high in fiber—may boost the nutritional quality of your diet.

The Best Gluten-Free Pizza Crusts, According to a Dietitian

Ready-made, gluten-free pizza crusts are a great way for people with Celiac Disease or those with a gluten sensitivity to enjoy a delicious, homemade pizza. Pre-made crusts allow for quick and easy meal prep while giving you the flexibility to customize your toppings. To create a healthy, satisfying pizza, choose a sauce base like traditional marinara or pesto, then add a protein like cheese or meats, and top it with vegetables (try peppers, tomatoes, mushrooms or eggplant) for added nutrients and fiber.

Eliza Savage, MS, RD, CDN says, "Ready-made gluten-free pizza crust is a convenient way to enjoy pizza while sticking to a gluten-free diet. Always take a close look at the ingredient list and nutrition facts label, as some frozen gluten-free items add large amounts of additives and salt to make up for taste and texture changes when using gluten-free ingredients."

Each crust on our list is prepared to the strictest gluten-free standards set forth by the FDA-regulated "gluten-free" label. Consistent with FDA regulations, all of the crusts are also tested to ensure that gluten is kept to anywhere from 20 to less than five parts per million (ppm). To help you find the best crust for your needs, we researched various options, considering nutrition, taste, texture, availability, labels and certifications, and price. We also had a registered dietitian from our Review Board review the contents of this article for accuracy surrounding gluten-free products and how to evaluate gluten-free pizza crusts.

Our Top Picks

Best Overall:

Cappello's Naked Pizza Crust at Cappellos.com

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Best Budget:

Udi's Gluten Free Pizza 9’’ Crusts at Amazon

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Best Cauliflower:

Caulipower Cauliflower Pizza Crust at Amazon

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Best Vegan:

Schar Pizza Crust at Amazon

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Best Mix:

Simple Mills Almond Flour Pizza Dough Mix at Amazon

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Best Chickpea:

Banza Plain Crust Pizza at Amazon

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In This Article

Our Picks
How We Selected
What to Look for
FAQ
Why Trust Verywell Fit

4.6

Courtesy of Cappellos

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Pros

Contains 4 grams of protein and 3 grams of fiber
Simple ingredient list
Does not contain gums or preservative additives

Cons

More expensive

We like Cappello's gluten-free crust because it's made with simple ingredients including almond flour, which is a rich source of digestion-supporting dietary fiber, containing 3 grams of fiber per serving. It's also made with a handful of other high-quality ingredients, including eggs, organic coconut milk, cassava flour, and extra virgin olive oil.

Cappello’s crust is also totally grain-free, dairy-free, soy-free, yeast-free vegetarian, paleo-certified, and is made from non-GMO ingredients. It contains 4 grams of protein, and 3 grams of dietary fiber, but it is higher amount of sodium, with 430 grams per serving, so keep this in mind if you are watching your sodium intake. It also contains 6 grams of saturated fat from the coconut milk and coconut oil, which should be consumed in moderation for optimal heart health.

This crust comes frozen, and all you need to do is add your favorite toppings to it and pop it in the oven. If you love a thin and crispy pizza crust, Cappello’s is the perfect gluten-free option for you.

Price at time of publish: $8 (1 crust)

Key Specs:

_{Serving Size: 1/3 crust (55 grams) | Base Ingredients: Almond flour, arrowroot flour, cassava flour, eggs | Calories: 240 | Carbohydrates: 19 grams | Fiber: 3 grams | Sodium: 430 milligrams | Protein: 4 grams}

Amazon

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Pros

More affordable
Allergen-friendly
Gets crispy in the oven

Cons

Contains gums, corn syrup and preservatives

Some gluten-free products are more expensive than traditional gluten containing products. If you need to follow a gluten-free diet on a budget, try Udi’s Gluten Free Pizza Crust. This delicious product offers two crusts for a budget-friendly price.

Udi’s utilizes brown rice flour as the gluten-free alternative to wheat flour, a common gluten-free flour in many products. Udi’s Gluten Free Pizza Crust is also dairy-free, nut-free, and soy-free, so it makes a great option for those who have multiple food allergies. You can purchase these pizza crusts fresh or frozen, and they bake up thin and crispy in the oven in less than 10 minutes.

Price at time of publish: $6 (2 crusts)

Key Specs:

_{Serving Size: 1/2 crust (57 grams) | Flour Base: Brown rice flour, tapioca starch, egg whites | Calories: 200 | Carbohydrates: 34 grams | Fiber: <1 grams | Sodium: 350 milligrams | Protein: 4 grams}

Courtesy of Amazon

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Pros

Vegetable-based
Lower in sodium

Cons

Contains gums

Cauliflower is a nutrient-dense vegetable that has become a popular substitute for various starches, including pizza crust. A one-cup serving of cooked cauliflower contains 3 grams of dietary fiber and many micronutrients, including vitamin C, vitamin K, folate, and iron, so you will get some of these nutritional benefits by consuming cauliflower-based products.

Cauliflower is the main ingredient in Caulipower Pizza Crust cauliflower crust, and it also contains brown rice flour, corn starch, and eggs to provide structure. This cauliflower pizza crust is a great option if you are looking to experiment with a vegetable-based crust alternative that yields a crunchy, thin crust.

Price at time of publish: $10 (2 crusts)

Key Specs:

_{Serving Size: 1/3 crust (52 grams) | Base Ingredients: Cauliflower, brown rice flour, corn starch, tapioca starch, eggs | Calories: 170 | Carbohydrates: 29 grams | Fiber: 1 gram | Sodium: 180 milligrams | Protein: 3 grams}

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Pros

Approved by Monash as Low FODMAP
Lactose-free, Vegan and Non-GMO

Cons

Contains additives

Schar makes a delicious gluten-free pizza crust! This plant-based pizza crust is perfect for those needing to avoid dairy and gluten or follow a vegan diet.

This pizza crust is very close in texture to actual dough, especially in comparison to an almond or cauliflower-based crust. This is due to the rice flour as one of its main ingredients. While it does contain additives, Schar is a popular brand for gluten-free products that are closer to non-gluten free textured versions.

Each serving contains 140 calories with 2 grams of fiber and 1 gram of added sugar.

Price at time of publish: $10 for 2 crusts

Key Specs:

_{Serving Size: 1/3 crust (50 grams) | Base Ingredients: Corn starch, rice flour and potato starch | Calories: 140 | Carbohydrates: 29 grams | Fiber: 2 grams | Sodium: 260 milligrams | Protein: 1 gram}

Amazon

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Simple ingredient list
Does not contain gums or preservative additives
Contains 4 grams of protein and 3 grams of fiber

Cons

Requires more prep time

Looking for a gluten free pizza crust that feels a little more homemade, but still quick and easy? Simple Mills makes an excellent gluten free pizza crust mix, made from simple ingredients including almond flour, arrowroot, flax meal, and cauliflower and flavored with organic oregano and garlic.

This mix is easy to prepare too. All you have to do is add water, apple cider vinegar, and olive oil for a a delicious crust with similar taste and texture to regular pizza dough crust.

Price at time of publish: $26 (pack of 3)

Key Specs:

_{Serving Size: 1/8 crust (35 grams) | Base Ingredients: Almond flour, arrowroot, flax meal, cauliflower | Calories: 160 | Carbohydrates: 18 grams | Fiber: 3 gram | Sodium: 110 milligrams | Protein: 4 grams}

Courtesy of Amazon

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Pros

Chickpea based
Contains 4 grams of protein and 3 grams of fiber

Cons

Contains gums

One of the original chickpea pasta companies, Banza, recently came out with a gluten free pizza crust, which is also made with chickpeas. Banza Chickpea Pizza Crust is gluten-free and vegan, made with quality ingredients, including chickpeas, olive oil, and seasonings like oregano and garlic powder.

Chickpeas are a good source of dietary fiber and plant-based protein. Each serving of Banza chickpea crust has 3 grams of filling fiber and 4 grams of satiating protein. This crust comes frozen and is the perfect blank canvas for all your favorite pizza toppings. You can also purchase Banza chickpea crust pizza already sauced, cheesed, and topped, if you want to do even less prep work.

Price at time of publish: $10 (2 crusts)

Key Specs:

_{Serving Size: 1/4 crust (48 grams) | Base Ingredients: Chickpeas, tapioca, cocoa butter, olive oil | Calories: 150 | Carbohydrates: 22 grams | Fiber: 3 gram | Sodium: 135 milligrams | Protein: 4 grams}

How We Selected

When picking the best gluten-free pizza crusts, we considered ingredients, nutrients, taste, texture, availability, certifications, and price.

We also spoke to Eliza Savage, MS, RD, CDN for her input.

What to Look for in Ready-Made Gluten-Free Pizza Crusts

Ingredients

When choosing a gluten-free pizza crust, look for products with whole food based ingredients—think brown rice or almond flour, chickpeas, or cauliflower. Gums, texturing agents and preservatives found in food products on the market are FDA approved and safe for consumption. However, some research suggests that high intakes of processed foods containing these ingredients can have negative impacts on gastrointestinal health, but more research is needed.

In general, we prioritize products that are less processed and contain simple ingredients that provide protein, fiber, healthy fats, vitamins and minerals. Typically, less processed foods are more nutrient dense, but consuming processed foods with additives in moderation can certainly be a part of a healthy, balanced diet.

Sodium

Frozen foods can be higher in sodium, so if you are following a low-sodium diet or are sensitive to high sodium intakes, look for products with less than 300 milligrams of sodium per serving. The USDA Dietary Guidelines for Americans recommends consuming less than 2,300 milligrams of sodium per day, so consider the amount of sodium per serving in the pizza crust and how that factors into your total sodium intake for the day.

Protein and Fiber

Look for products that contain some protein and fiber, which help to make a satisfying and nutritious meal. If the product is lower in protein, try adding protein rich ingredients as toppings like cheese, sliced meats or chicken. If you want to boost the fiber content, add veggies as a topping.

Frequently Asked Questions

Are gluten-free pizza crusts nutritious?

Gluten-free pizza crusts can be a nutritious addition to a balanced diet. When looking for nutritious gluten-free pizza crusts, take a good look at the food label. Choose products that contain whole food ingredients like chickpeas, cauliflower, and almond and rice flours. Be mindful of the saturated fat and sodium content to keep your choice heart healthy.
Additionally, consider adding healthy toppings like lean proteins and veggies to make it a complete and satisfying meal.
What are the common ingredients in gluten-free pizza crust?

Though you can find gluten-free pizza made from a range of gluten-free foods—such as cauliflower, almond flour, or chickpeas—most of these crusts have common ingredients. In addition to the main ingredient, you may find tapioca flour, yeast, and salt in various brands of gluten-free pizza crust.
Yeast helps the crust rise during the baking process and adds flavor, as does the salt. Tapioca flour is made from cassava—a root vegetable—and is a common ingredient in many gluten-free baked goods because of its high starch content.
You may also find xanthan gum and guar gum in many of your ready-made gluten-free pizza crusts. These food additives are gluten-free and are often used together as a thickening agent and food stabilizer.
Does gluten-free pizza crust usually contain fiber?

Many of the ready-made, gluten-free pizza crusts contain fiber from base ingredients like chickpeas, cauliflower, and brown rice and almond flours. The amount in each product varies, but typically ranges from 1 gram to 4 grams per serving. You can also add fiber when making your pizza by adding fiber rich ingredients like vegetables.

Learn More: The Many Health Benefits of Fiber
What are the benefits of gluten-free pizza crust?

When you need to avoid gluten-containing foods because you have celiac disease, gluten-intolerance, or a wheat allergy, you may be searching for ways to fit pizza in your diet. The benefits of ready-made, gluten-free pizza crusts is that it’s a great way for you to satisfy your taste buds and food cravings without the gluten. Plus, choosing healthier, gluten-free crusts—like those made from whole foods that are high in fiber—may boost the nutritional quality of your diet.

Why Trust Verywell Fit

As a registered dietitian, Alex Aldeborgh takes food product recommendations seriously. She would happily enjoy any of these gluten-free pizza crusts herself, and would recommend them to clients who follow a gluten -free diet.

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