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This Low-Carb, Nut-Free Pizza Flatbread Crust recipe opens a new world of cooking for those who eat low-carb, but have nut allergies. This recipe requires only three-ingredients and can be part of low-carb, ketogenic, Atkins, gluten-free, LC/HF, or Banting diet.
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I developed this recipe because people were asking for it. I have noticed on several Facebook groups that some people eating keto who have allergies to nuts were looking nut-free foods, but they didn’t like the taste of coconut flour. I even had a few people comment on my blog asking for recipes that were free of both nuts and coconut. So I went in search of alternative flours and started experimenting in the kitchen.
I decided to start with sunflower seed flour. I love the taste of sunflower seeds and the flour is fairly low in carbs. I started with the dough recipe I used for ourLow-Carb Caramelized Onion, Pear, and Brie Flatbread. The dough for this recipe was very loosely based on what everyone calls “fathead”dough.
It took a few tries to perfect my recipe for Low-Carb, Nut-Free Pizza Flatbread Crust. The dough had a tendency to get a bit soggy. I found that by eliminating the cream cheese and cooling it on a rack before adding toppings eliminated this problem. The final crust has a thin and crisp texture.
Since the crust is made of sunflower seeds, it does taste like sunflower seeds. The flavor is pleasant and not overpowering. I find that while the crust works for a traditional red sauced pizza, I like it even more with toppings that truly compliment the sunflower seed flavor.
Need ideas for toppings? No worries. Check out our recipe for Low-Carb Spinach and Feta Flatbread Pizzaor this recipe for rainbow keto pizza.
I liked the idea of working with the sunflower seed flavor instead of trying to hide it, and worked to develop a topping that is amazing with this crust. I’m excited to share this recipe with you and will be releasing it on Friday.
If you need another nut-free low-carb recipe, you might want to check out this nut-free keto bread from Real Balanced.
This recipe forLow-Carb, Nut-Free Pizza Flatbread Crust tastes delicious even if you don’t eat low-carb and don’t need to be nut-free. Top it with your favorite topping and enjoy it any time of the day!
-Annissa
This Low-Carb, Nut-Free Pizza Flatbread Crust recipe opens a new world of cooking for those who eat low-carb, but have nut allergies. This recipe requires only three-ingredients and can be part of low-carb, ketogenic, Atkins, gluten-free, LC/HF, or Banting diet.
5 from 7 votes
This Low-Carb, Nut-Free Pizza Flatbread Crust recipe opens a new world of cooking for those who eat low-carb, but have nut allergies. This recipe requires only three-ingredients and can be part of low-carb, ketogenic, Atkins, gluten-free, LC/HF, or Banting diet.
Course Appetizer, Main Course
Cuisine American, Italian, low-carb
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
Servings 8
Author Annissa Slusher
Ingredients
- 1 cup sunflower flour (nut-free)
- 1/2 teaspoon sea salt
- 8 ounces part-skim mozzarella cheese finely shredded
Instructions
Preheat oven to 425º Fahrenheit. Have a cookie sheet or pizza pan and two sheets of parchment paper, about 15" long, a rolling pin and a cooling rack available. Set up a double boiler. I use a sauce pan with a metal mixing bowl that fits on top.
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Fill the bottom of the double boiler with 1-2 inches of water. Place over high heat to bring to a simmer. Turn heat to low to continue simmering the water.
Meanwhile, stir together the sunflower seed flour, salt, and grated mozzarella in the top part (mixing bowl) of the double boiler.
Place the mixing bowl containing the sunflower seed mixture over the simmering water.
Stir constantly, being sure to protect yourself from the hot bowl and any steam that escapes from the pot. I use a silicone mitt to hold the bowl. Mixture will begin to stick together and will form a dough.
Remove the dough from the bowl and place onto a sheet of parchment. Knead a few times to finish mixing the ingredients, then shape into a disk. Cover with a second sheet of parchment and roll out into a 12 inch circle.
Place dough and the bottom sheet of parchment onto a cookie sheet. Using a fork, poke several holes in the dough to allow air to escape.
Bake in preheated oven for 7-10 minutes or until top is golden brown. Remove from oven and loosen the crust from the parchment paper using a wide spatula. Slide the crust onto a cooling rack. Don't skip this step or the dough may hold too much moisture. Allow to cool before adding toppings.
Decrease oven temperature to 375º Fahrenheit. Return crust to the parchment lined sheet. Place desired toppings on the crust and return oven for 8-11 minutes or until toppings are hot and cheese is melted.
Recipe Notes
Serving size: 1 slice (with crust cut into 8 equal portions)
Calories: 162
Fat (g): 12
Carbs (g): 4
Fiber (g): 2
Protein (g): 10
Net carbs (g): 2
Patti on July 21, 2017 at 11:54 am
As soon as I can find sunflower flour I an going to try this! Sounds great!
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Harper and Annissa Slusher on July 21, 2017 at 11:59 am
I found mine on Amazon. There is a link in the recipe. If you live near a good health food store, they may have it too. I haven’t seen it locally, but then, I live in the middle of nowhere!
-AnnissaReply
Roz on July 21, 2017 at 6:17 pm
All you need to do is grind sunflower seeds in a food processor or I even do it in the Ninja blender. It’s super cheap and easy.
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Harper and Annissa Slusher on July 21, 2017 at 9:46 pm
See AlsoLow-Carb Coconut Popsicle RecipeYes, grinding sunflower seeds in a food processor should work fine!
-AnnissaReply
Diane on July 21, 2017 at 5:32 pm
Can we substitute the flour with something else… like almond flour. Is there anything else we can use in the place of sunflower flour? My husband is a diabetic and I’m not sure if he can use this flour… although the end-result looks delicious!
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Harper and Annissa Slusher on July 21, 2017 at 9:49 pm
You could use the crust recipe for my Low-Carb Caramelized Onion, Pear and Brie Flatbread. This recipe uses almond flour. You can change out the topping to anything you want it to be.
-AnnissaReply
Mary Bostow on December 31, 2018 at 7:20 am
I just happen to have these ingredients so am going to make it tonight for dinner – – if I can wait that long!
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Monica | Nourish + Fete on December 31, 2018 at 7:51 am
How great that you were able to experiment and create this for people looking for a nut-free solution! Everyone deserves a great pizza crust! 🙂
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Claudia Lamascolo on December 31, 2018 at 7:53 am
i love flatbread and everyone thats diabetic here will appreciate this one! this is a winner in flavors thanks and great job
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Demeter on December 31, 2018 at 8:14 am
Such a fantastic alternative for those with food allergies! You did a great job and it looks amazing!
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Lisa | Garlic & Zest on December 31, 2018 at 8:35 am
I would never have thought to use sunflower seeds to make a crust and I give you props for coming up with options for those who can’t have nuts or coconut. This would be great as a healthier option for my family!
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sue on March 25, 2020 at 7:47 pm
you may have just solved a problem i have been trying to solve for years. brilliant brilliant brilliant
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Annissa Slusher on March 27, 2020 at 11:37 pm
Yay! Glad this one works for you!
-AnnissaReply
miya on May 18, 2020 at 2:54 pm
hello! thank you for this recipe 🙂
could it work without the cheese? is there something I could use besides cheese? I eat a plant-based diet and really try to stick with low carb and grain-free as well, due to allergies. thank you!!
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Annissa Slusher on May 20, 2020 at 5:49 pm
This recipe will not work without the cheese. Sorry. I just don’t know of anything that could be used in its place.
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Liz on January 7, 2021 at 3:03 pm
Husband is pre-diabetic and allergic to nuts, and we are trying to cut down on carbs in big way. We used to eat pizza every week so I’ve been researching alternatives to pizza dough that do not include almond flour. This turn out awesome! Obvs a lot of cheese in there so don’t put too much on top or it’s a bit overwhelming, but that’s my only advice. Otherwise delish!
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Christian on May 9, 2022 at 12:35 pm
Add a little boiling water to the mixture, and you’ll end up with that chewiness pizza crust you loong for. Great recipe. Love it
Cheers from Denmark 🙂Reply
Annissa Slusher on May 25, 2022 at 3:04 pm
I’m going to have to try that!
-AnnissaReply
