This pizza crust is made with ground sunflower seeds instead of almond flour or coconut flour, so it is a good fit for anyone avoiding nuts or coconut. The dough is five ingredients: mozzarella, cream cheese, an egg, sunflower seed meal, and salt. I melt the cheeses in the microwave, knead in the rest, chill it, and then roll it thin and bake it until golden before any toppings go on. It has a savory, cheesy chew and a mild, toasty flavor from the sunflower seeds. One crust cuts into ten slices, and taco pizza is the way we make it most often.
The dough comes together in one microwave-safe bowl. It chills in the refrigerator for 20 to 30 minutes so it is firm enough to roll, and I preheat the oven while it chills.
Rolling the dough between two sheets of parchment paper keeps it from sticking to the rolling pin. I roll it to about a quarter inch thick and prick it all over with a fork before it goes in the oven, which keeps it from puffing up as it bakes.
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💛 Why you’ll love this recipe
- There is no almond flour or coconut flour in it, and most low-carb pizza crusts are built on one or the other, so it works for pizza lovers with a peanut, tree nut, or coconut allergy.
- You can bake the crust ahead and keep it in the refrigerator for up to three days or the freezer for up to two months, so pizza night only takes the toppings and one more trip through the oven.
- The dough has no yeast, so there is no waiting for it to rise.
- The crust bakes on its own first, so it is set and golden before any sauce or toppings go on.
➡️ Ingredients
- Shredded mozzarella cheese
- Cream cheese
- Egg
- Ground sunflower seed meal
- Salt
(Need ingredient substitution suggestions? See that section below for my recommendations.)
⏲ How to make sunflower seed flour pizza crust
This is an overview of the recipe’s instructions. The full instructions can be found in the recipe card at the bottom of this post.
- Melt the mozzarella and cream cheese in the microwave, then add the egg, ground sunflower seed meal, and salt to the bowl.
- Knead together to form a dough then chill in the refrigerator.
- Roll the chilled dough into a crust then transfer it to a baking sheet.
- Bake at 400°F until golden, about 10 to 12 minutes, then add your toppings and bake again until the cheese melts, about 8 to 15 minutes.
🍴 Net carbs
Per serving, this sunflower seed flour pizza crust contains 1.8 grams of net carbs. The recipe, as written, yields 10 servings. One serving is equivalent to 1 slice of the crust.
Net carbs are calculated by taking total carbs, subtracting fiber, and subtracting sugar alcohols.
The full nutrition information for this recipe, including the calorie content, total carbs, protein, and fat per serving, can be found in the nutrition label located below the recipe instructions.
👉 Ingredient substitution suggestions
- Shredded Mozzarella Cheese: Shredded provolone, white cheddar, or Monterey Jack cheese can be subbed in at a 1:1 ratio for this recipe.
- Cream Cheese: If you eat nuts, almond milk cream cheese can likely replace regular cream cheese at a 1:1 ratio. I have not tested it because of my allergies.
- Egg: A flax egg works here in place of the 1 egg this recipe calls for. To make the flax egg, mix together 1 tbsp ground flax seeds with 3 tbsp water. Set aside for 5-10 minutes until the mixture thickens, then use as instructed in the recipe for the 1 egg.
- Ground Sunflower Seed Meal: Make your own ground sunflower seed meal by pulsing raw sunflower seeds in a food processor until fully ground. Almond flour can be used at a 1:1 substitution ratio, if you eat nuts.
Any of these swaps will change the nutrition numbers on the recipe card.
✨ Variations
- Taco Pizza: The way we make it most often. We follow this recipe for Keto Taco Pizza.
- Pepperoni and/or Sausage Pizza: We make this with Rao’s Homemade Sensitive Marinara Sauce mixed with some tomato paste, Italian seasoning, and garlic powder, topped with shredded mozzarella cheese, and pepperoni and/or Italian sausage. After baking the crust and adding toppings, I return the baking sheet to the oven to bake until the cheese has melted, which usually takes anywhere from 8-15 minutes, depending on how many toppings we’ve added.
- Bacon Cheeseburger Pizza: Pizza meets bacon cheeseburger. This is really good. We use this recipe for making keto-friendly bacon cheeseburger pizza.
- Veggie Pizza: Packed with veggies and really delicious. We use this recipe for Keto Green Pizza.
- Breakfast Pizza: This one makes a good breakfast-for-dinner meal. We use this recipe for our keto-friendly breakfast pizza.
💬 FAQs
Where can I purchase sunflower seed flour?
I buy mine from Amazon and have it shipped to me (this is the sunflower seed flour that I use). You can also choose to make your own by pulsing raw sunflower seeds in a blender or a food processor until it has the consistency of flour.
Can I store this crust in the refrigerator?
Once cooked and fully cooled, you can store this nut-free pizza crust in an airtight container in the refrigerator for up to 3 days.
Can I freeze this crust?
After being cooked and cooled, the crust can be stored in the freezer for up to 2 months. The challenge would be to find an airtight container or storage bag that would fit the whole crust. You would likely need to cut it into smaller pieces. Regardless, the baked crust will store very well in the freezer to eat later. When you’re ready to eat it, heat it up in the oven from frozen at 400 degrees before adding desired toppings.
📚 Keto pizza recipes to try
🍽 Recipe
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Keto Sunflower Seed Flour Pizza Crust
Ingredients
- 1 ½ cups shredded mozzarella cheese (168g)
- 2 tbsp cream cheese (1 oz)
- 1 egg
- ¾ cup ground sunflower seed meal, plus 2 tbsp (96g)
- ¼ tsp salt
Instructions
- To a microwave-safe bowl, add shredded mozzarella and cream cheese and transfer bowl to microwave. Microwave on high for 1 minute. Mix cheese mixture with spatula and microwave again for additional 30 seconds.
- Remove bowl from microwave, add egg, and mix until ingredients are well-combined. (If mixing becomes too difficult, return bowl to microwave and microwave on high for about 20 seconds. Mix again with a spatula.) To bowl, add ground sunflower seed meal and salt and, using hands, knead mixture together until fully incorporated. Cover bowl with foil and transfer to refrigerator to chill dough for 20-30 minutes.
- Preheat oven to 400°F to come to temperature while dough chills.
- After dough has chilled, remove bowl from refrigerator and transfer dough to parchment paper or silicone baking liner. Place another piece of parchment paper atop dough and, using a rolling pin, roll dough out to about ¼ inch thick. Remove and discard top piece of parchment paper. Carefully slide a baking sheet beneath the parchment paper with the dough on top. Using a fork, gently prick dough all over. Transfer baking sheet to oven and bake until golden, about 10-12 minutes.
- Remove baking sheet with crust from oven. Add your favorite toppings and return the baking sheet to the 400°F oven until the cheese has melted and any meat or vegetables are heated through, about 8-15 minutes depending on how many toppings you add.
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