Cauliflower Pizza Crust

Cauliflower Pizza Crust // nutritionstripped.com Earlier this week we talked about the amazing cruciferous vegetable cauliflower, now let’s put that knowledge into practice and make one of my (new) favorites with cauliflower… Cauliflower Pizza Crust! Cauliflower crust has become very popular within the low carb and paleo communities because it’s loaded with all the flavors of pizza without using refined carbohydrates or any fuss with baking breads. I pair cauliflower with familiar pizza seasonings such as oregano, garlic, and onion amongst an entire menu/meal plan with ideas on how to make your own pizza crust.

I’ve played around with this recipe for a couple weeks now and it was hard work, you know eating all these pizza crust “failures”, but hey, all in the work of a good recipe. When I think of pizza crust I think of a several variations- doughy, crispy, thick crust, thin crust, New York style, Chicago style, flatbread, etc. This pizza crust recipe is more thick and doughy than thin. If a thin crust is what you’re after, a couple modifications to the recipe should lend a thinner crust (see in the Note section of the recipe).

Cauliflower pizza crust is great on so many levels. First and foremost, we forgo all the heavily processed carbohydrates that taste great for a second on the tongue; but leave us feeling heavy, weighted down, and down right lethargic afterwards. Food should not only taste great, but it’s gotta make us feel great! If you’re eating foods that make you feel like there’s a brick in your stomach or you want to take a nap after, check out what you’re putting in that beautiful body of yours (and let’s start with that pizza we all love so much).

Cauliflower Crust Tutorial |  

Cauliflower Pizza Crust, step 1 // nutritionstripped.com Cauliflower Pizza Crust // nutritionstripped.com Cauliflower Pizza Crust // nutritionstripped.com Cauliflower Pizza Crust // nutritionstripped.com Cauliflower Pizza Crust // nutritionstripped.com Cauliflower Pizza Crust // nutritionstripped.com

This pizza crust is made without any of the standard “dough” ingredients, no gluten, no dairy, no grains, nothing but goodness from cauliflower and some fun ingredients you’ve seen here before on Nutrition Stripped. I love incorporating chia seeds into this pizza crust as it creates a “doughy” texture and moistens the overall crust (if you don’t have chia seeds, this recipe still works). Since this may be a very new concept using a vegetable as a “dough”, I thought it’d help everyone out to show you step by step how to make the crust. Let’s take a peek at the recipe and dig in!

Cauliflower Pizza Crust // nutritionstripped.com

Tips to keep in mind | 

  • Crust // This isn’t going to be like standard pizza crust you’re used to, so open your mind to a new experience of a “crust”.
  • Baking // All ovens are different, therefore the time it takes to cook this may take longer/shorter and also depending on how thick you make the crust, keep this in mind.
  • Texture // This dough can be very fragile after it’s been baked, just handle with love (and if it falls a part, it’s still darn good).
  • Nutritional yeast is optional // It’s purely used for taste. Perfect for non-dairy lovers as it has a cheesy flavor and is loaded with B vitamins and protein. Read here for more on nutritional yeast.
  • Sauce // Top with whatever marina or pizza sauce you enjoy (hopefully organic if not homemade!).
  • Have fun with your toppings! Load on them veggies!

Cauliflower Pizza Crust // nutritionstripped.com

Toppings | *think outside the box with this one and the possibilities are endless!

Sauce // red marinara, white sauce, Basil Pesto (my favorite), sun-dried tomato puree, roasted red pepper compote, etc.
Greens // arugula, spinach, kale, micro greens, sprouts
Veggies // onions, peppers, tomatoes, corn (organic, non-GMO), mushrooms, broccoli, artichokes, asparagus spears
Proteins // beans, tofu, tempeh, hemp seeds, farm fresh egg, shrimp, ham, chicken, beef [follow the NS philosophy if you consume animal proteins]
Sweets // pineapple, sun-dried tomatoes
Spices // fresh garlic, red pepper flakes, shallots
Herbs // fresh basil, cilantro, parsley, rosemary, thyme, chives

These are some combination ideas to get you started, other than that comment below and let me know what your combination was!

Cauliflower Pizza Crust // nutritionstripped.com

cauliflower-pizza-crust15    cauliflower-pizza-crust11

Pizza Combinations |

The Classic // marinara sauce + Classic Cashew Cheese 
Nutrition Stripped Style // sun dried tomato puree + fresh sliced tomato + fresh basil + arugula + hemp seeds + nutritional yeast
Greek Isles // sun-dried tomato puree + kalamata olives + pepperoncini’s + capers + Classic Cashew Cheese 
Skinny Italy // basil pesto +  fresh sliced tomatoes + eggplant +spinach + fresh basil + Classic Cashew Cheese 
The Hawaiian Tropic // marinara sauce + sliced pineapple  + fresh cilantro
White on white // white sauce + hemp seeds + organic tofu
Mexican // roasted red pepper compote + roasted corn + beans + Classic Cashew Cheese + jalapeños + fresh cilantro
Mushroom Madness // marinara sauce + portabella mushrooms + shiitake mushrooms + white button mushrooms + Classic Cashew Cheese 
Rose // white sauce + rosemary + chicken + Classic Cashew Cheese 
The Californian // marinara sauce + zucchini + tomato + arugula + fresh avocado
Farm Land // marinara sauce + spinach + any and all veggies! + vegan cheese + farm fresh egg (optional)

Cauliflower Pizza Crust // nutritionstripped.com

4.7 from 10 reviews
Cauliflower Pizza Crust
 
Prep time
Cook time
Total time
 
A naturally gluten-free, vegetarian friendly pizza crust made only from cauliflower to be topped with your favorite toppings.
Author:
Recipe type: pizza crust
Serves: 2
Ingredients
  • 1 small head cauliflower (550-600g), before steaming
  • 2 whole eggs
  • 3 tablespoons of nutritional yeast (or use dairy cheese)
  • 1 tablespoon of coconut flour
  • 1 tablespoon ground chia seed
  • 1 garlic clove, minced
  • 1 teaspoon sea salt
  • ½ teaspoon dried basil
  • ½ teaspoon dried oregano
  • fresh ground black pepper
Instructions
  1. Preheat oven to 350 degrees.
  2. To create the pureed cauliflower, simply chop all the cauliflower florets into small pieces, place into a blender and blend until pureed (it doesn't have to be perfectly smooth).
  3. Lightly steam cauliflower for 3-5 minutes or until slightly soft, puree again to help smooth. (You have an option of leaving this a bit chunky or smooth if you prefer)
  4. Place the lightly steamed cauliflower into a nut-milk bag//cheesecloth//paper towels over a large bowl (to catch the liquid) and squeeze the excess water from the cauliflower.
  5. Let the cauliflower sit within the nut-milk//cheesecloth//paper towel for about 5 minutes, returning to squeeze any further water.
  6. Discard the cauliflower liquid.
  7. The end result will resemble a firm puree.
  8. Combine the remaining ingredients into the large bowl and hand mix with a large spoon or whisk until thoroughly combined.
  9. Spread the "dough" into either 1 large pizza shape or 2 small pizza rounds on a lightly greased pizza pan or cooking sheet.
  10. Avoid spreading the "dough" too thin as the moisture will cause it the crack and pull away from rest of the dough, I like leaving mine about ½ inch thick.
  11. Bake at 350 degrees for about 20-25 minutes, until the top is golden brown and firm to touch. You can flip this half way through the baking process to make sure both sides are cooked well to your liking.
  12. Take out of the oven and top with your favorite toppings.
  13. Bake for another 10-15 minutes at 400 degrees or until everything on the top has warmed and melted.
  14. Enjoy!
Notes
THIN CRUST: Simply spread the mixture to a thinner thickness. You may also turn over the crust mid way through the baking process to help “dry” out the bottom so both sides are “crispier”
BAKING: All ovens are different, and the time may take longer if you choose to make a thicker dough
TOPPINGS: Some toppings are more moist than others, this will require more baking after you've put on the toppings
NUTRITIONAL YEAST: optional (see note in blog post)
NOTE* be careful when flipping, this is a very fragile “dough”
Nutrition Information
Serving size: 1 recipe Calories: 250 Fat: 8 Trans fat: 0 Carbohydrates: 24 (net 10) Sugar: 3 Fiber: 14 Protein: 20 Cholesterol: 210

Cauliflower Pizza Crust // nutritionstripped.com

I want to hear from you! What are your favorite pizza toppings? Have you ever had cauliflower pizza crust before? Be sure to click “save” on the recipe to save this recipe to your Recipe Box to use later.

Ciao! Ciao!
xo McKel
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Share Your Thoughts

  1. says

    Gosh I’ve been searching all over for a cauliflower crust that doesn’t involve cheese. And I love nutritional yeast! Definitely will be trying this recipe soon. Thank you.xo

  2. K-all says

    Interesting! Although, I think the 2 eggs counters some of the “health” benefits you mention. Of the classic pizza crust recipes I’ve used, they only required water and 1 tbs of olive oil (for a pizza dough the size of a cookie sheet). Perhaps using olive oil instead to bind it will work. Good vegan option too.

    Anyway, wwill have to give it a try! Thx for posting!

    Oh, and btw, you don’t “take a peak” at a recipe. You take a PEEK! =]

  3. says

    I just made this for dinner. It was very satisfying and tasty, but the crust was pretty mushy even after cooking an extra 5 minutes in the oven. Is it supposed to remain soft, or does it get crispy at all? Any tips would be appreciated. I want to make this again!!

    • says

      Excellent! A couple tips, make sure the cauliflower is very well drained and squeezed before mixing it with the other ingredients, that is key- the chia seeds help absorb any additional liquids. Also, the thinner you make the crust the quicker it will cook. The end result will be a soft crust no matter what, hope that helps!

      • says

        I like anything that vlageuy resembles pizza. I do have my favorites, though. I really like Pagliai’s, too. It is about the balance, as far as I am concerned. I like to be able to taste the sauce and the toppings SO .if the crust overpowers those things, it is a bad crust. I have had some thin crusts that are terrible and some thick crusts that are great, but I usually prefer thin crust.

  4. says

    Just made this and it was absolutely fantastic! I shared a link on my blog to this recipe! Thanks for the great recipe. Can’t wait to try more of your recipes.

  5. Michele says

    This sounds awesome, what is the nutritional information on the crust. The addition of the eggs adds a decent amount of fat. I do not eat bread, pasta, rice or potatoes…I have tried almond flour before for the paleo granola….could that be substituted for the cocunut flour? If you are vegan, is there something you can do to substitute the eggs. I am not totally vegan, but moving towards it.

    • says

      Thank you! Just updated the nutrition information for you (and others). Don’t be afraid of fat, especially naturally occurring fat found in organic eggs, they contain essential minerals and nutrients (and for one serving of this pizza crust it’s only about 8g of fat). You may try almond flour, but coconut flour creates a more “bread” like texture, almond flour may make it too dry or dense but try! If you wish not to use the egg, you may replace the egg by using a flax egg- this is update on the recipe as well. 1 part liquid 1 part flax seed or egg replacer (vegan substitute) hope that helps!

      • Michele says

        Thanks for the information. I am surprised by the amount of fat and calories considering it has no sauce on it yet. I will probably still try it. I miss pizza, but just nit willing to put that garbage in my body anymore. Can you make this mixture and keep in the fridge for a few days? I would lime to make individual pizzas and then make another one a few days later…as I am single I can not eat a whole pizza, does it store after cooked?

    • says

      You can try it out with almond flour, but I haven’t tried that for this recipe yet. Coconut flour is nice because it makes the crust very “doughy” and moist, almond flour may make it more dense and “hard”. One way to find out… try! ;)

  6. says

    Hi there! This recipe looks amazing! This may be a silly question but could you puree the cauliflower in a blender instead of a food processor? Would that change the texture at all? I am a college student and don’t have a food processor at school with me! Thanks!

  7. says

    I am trying this tonight! We are coming off detox and are looking for some fun, satisfying pizza like option! I’ll let you know how it turns out! Thank you for posting!

  8. Jason says

    Just wondering what the purpose of using raw vs. cooked cauliflower is. I have only recently started working with it and noticed that microwaving it will take out most of the moisture as does baking, but I’m lazy like that :)
    I just figure, cooked + chia would dry it out pretty good then add the egg for binding. Seems like it would work…I’ll try it both ways.

    • says

      Good question, it’s really a matter of taste/texture preference. I personally like this process using it raw then baking it (so technically it is cooked) after combined with all the ingredients rather than cooking the cauliflower first, then cooking it again. Experiment with what works for you though Jason ;) Thanks for stopping by!

  9. Maddy says

    I am wondering the same thing as Jason. Has anyone tried this recipe and cooked the cauliflower in the microwave before baking it? That is usually how I make cauliflower pizza crust but I want to add the chia seeds in and am worried the combo will dry it out. If anyone has suggestions let me know! Thanks!! Looks amazing.

      • TirzahJoy Giroux says

        In regards to this question: I misunderstood the instructions and steamed by adding in additional liquid before popping it in the microwave, then I wrung it out in a nut milk bag (whooo, THAT was hot… Maybe waiting a few min might’ve been wiser. Hindsight 20/20)
        But I didn’t add chia seeds (like others, didn’t have them on hand and wasn’t about to drag the 2 under 2 to the store). I got the cauliflower pretty dry though, it took a lot of wringing, waiting, then wringing. Those used to making nut milk may have more patience than others.
        That being said, at the 15 min mark, I was able to flip it successfully and there was nice golden brown toasting on the bottom. I did end up cooking it a little longer, as I wanted more browning all over, but it was done at the 25 min mark.
        I’m really happy with how it came out- I think it will work fine either way as long as one is diligent about removing as much water as possible and not making it too thick.
        ** I CANNOT believe how many people posted such rude things here in the comment section! it’s like the equivalent of someone coming into your house and telling you they hate your curtains. Way to keep a calm head and a civil tongue when people tell you just how wrong you are about stuff, or how much they disliked this. You’re a better woman than I.

        • says

          HI Tirzahjoy,
          Thank you so much for sharing- I’m glad it worked out for you. Cauliflower Pizza Crust can vary greatly depending on the process, how much water you squeeze out of it, how thick/thin you make the crust, toppings you add, and oven settings. I don’t mind the comments from others- sometimes people just need another reminder of what I already state in the blog haha. Best to you! :)

  10. ellen says

    Hi. Thanks for presenting this recipe. I tried it out last night, with a couple of changes, and it worked out well. I made it as a “pizza” but I can see it would be wonderful for pies or quiche as well. The changes I made were to add twice the amount of coconut flour, a bit of coconut oil, and left out the chia seeds (didn’t have any) also the black pepper (I don’t use it) and the nutritional yeast. I got no cracking but it took twice as long to cook as the recipe states. Though I wrung out the “dough” quite thoroughly, I still found it was a bit soft in the middle, especially after topping with fresh tomatoes and basil and garlic. The edge, though, which I rounded and built up a bit got a very nice texture. A bit chewy and even a bit crisp. At any rate, I think this is a good base from which to start.

  11. Candice says

    I didn’t have chia seeds on hand, but used everything else and made a pizza topped with roasted eggplant, sauteed mushrooms, and of course pizza sauce and mozzarella. The crust is so flavorful I think I might like it than traditional pizza! I had leftover cauliflower puree and a couple days later made breadsticks topped with just a little bit of mozzarella. So easy and so delicious. Thank you for sharing!!

  12. Colton Pinto says

    How did you get the cauliflower to puree in a blender? My blender isn’t the highest quality for sure but the cauliflower was just staying put and not going down into the blades. I ran into a similar problem with my food processor, so I think my cauliflower was more of the “snow” that other recipes describe than “pureed.” I then found that when I mixed all the ingredients it was too dry and didn’t stick together to form a dough. Any suggestions?

    • says

      I use a high speed blender with all my recipes that require a blender, the Vitamix. I’m an affiliate for Vitamix so by clicking on the right hand side where the Vitamix picture is you can also get one with a discount. If not, what I would recommend is pre-cutting the cauliflower with a knife before putting small amounts in at a time into your food processor or blender. This will help get more pureed. If this doesn’t work for you still, you can try steaming the cauliflower before putting it into the blender to get it more pureed. And if this doesn’t work for you still, you can possibly add in more egg to create a better binder for it. Hope that works! Thanks for sharing :)

      • Colton Pinto says

        I tried it and still couldn’t get it pureed. I ended up just throwing it all in the blender with a bunch of water to make a cauliflower smoothie and then strained it as best as possible with cheese cloth. I got a lot of water out but even after baking for almost twice as long the crust was still wet and mushy on the inside. What is the final texture of the crust supposed to be like?

        • says

          First step is having a good quality blender (I use a vitamix) which purees it in less than 1 minute. Food processors should work well too. You may also try to lightly steam the cauliflower before pureeing it to achieve a “doughy” texture. The crust shouldn’t be mushy inside if anything it’d be comparable to a soft thick crust/doughy bread, but have some crisp on the outside where it’s thinner. You may also need to cook it longer depending on your oven settings. Hope that helps! Thanks for stopping by and come back soon :)

  13. Allie says

    Delicious! Tonight was pizza night and I was looking for something healthier than the usual – so glad I stumbled across your website! Looks like there are a lot of great recipes for me to try! Thanks so much!

  14. Miranda says

    So I made this yesterday, and may I say it was quite delightful!(: I just have a question, so when you cook the cauliflower and the other veggies to put on the pizza are some of the nutrients in the veggies lost after the oven?

    • says

      Wonderful! Great question, any type of cooking, chopping, blending etc. will cause subtle nutrient loss in the fruit/vegetable. Especially vitamin C. BUT roasting and baking vegetables as a part of a diet with many raw fruits and vegetable, you will be getting plenty of nutrients! Thanks for stopping by and come back soon! :)

  15. Carole says

    Thank you for this recipe! If it’s okay, I will credit you and your website on a blog and surely refer people. Mine turned out fantastic for the first time. We baked it ‘Mediterranean’, such as kalamata olives, artichokes, sun-dried tomato, fresh tomato, red onion, peppers with just a touch of Italian sheep cheese and mozzarella grated (sorry dairy-free & vegans:) ) but it was AWESOME!

  16. Cathy P says

    I made your crust this evening. I didn’t have eggs so I used flax seed & water. I didn’t want to flip them over during baking as I don’t have a large spatula, so my first attempt was mushy- but the flavor was wonderful! I topped mine with pizza sauce, caramelized onions, mushrooms, and fresh mozzarella and basil. Next time I’ll use eggs and bake them longer. I think I’ll also make four mini crusts,so they’re easier to flip and bake on both sides- I may even try baking them on a pizza stone. Thanks for sharing your knowledge and all your fantastic recipes!

  17. Ayesha says

    Great recipe! I tried it out with a few alterations, I couldn’t find coconut flour so I used 2 tablespoons of soya flour and and instead of chia seeds I used guar gum, the texture of the crust came out great, very doughy couldn’t believe it was cauliflower! Thanks for sharing such a great recipe! :)

  18. zwaan says

    I am so so glad I stumbled upon your account on Instagram. Your website and recipes are amazing! This particular one is definitely one that I’m going to recreate very soon.
    I love that I can now eat pizza without feeling guilty and bleh afterwards. Thanks so much for sharing (:

  19. xioly says

    Hi, thank u for this recipe!!! I’d like to know if it’s ok for yoy if I share the recipe in spanish on instagram, I’d tag you and also put a link to your blog. I’d like to know your opinion befor doing it. I’ll make it anyway, but, if it’s not ok for you, I’ll tag you without the recipe.
    thanks again! (sorry for my english, sometimes is terrible..)
    Xioly

  20. Lindsay says

    Love that this is a vegan version of the cauliflower crust I see all over Pinterest! Do you need a high speed blender to purée the cauliflower, or do you think a food processor could do the job?

    • says

      Hi Lindsay, I haven’t personally tried the vegan version but have had others try (in the comments above). A high speed blender will ensure that the cauliflower is pureed enough to create a “dough” texture, but again others have used a regular blender or food processor and had success ;)

  21. says

    Definitely will try this! Just had our first cauliflower crust and it was a huge hit. All 6 kids loved it, which is a rarity.

    I was hoping to find a crust that had less cheese and used less eggs. Not sure no cheese will be yummy enough for them, but I’m willing to give it a go.

    Thanks!

  22. Tyrel says

    My wife and I absolutely love this crust. I’ve tried a lot of variations with it and I’ve found it to be so much easier to run the Cauliflower through the juicer and use the pulp instead of processing and squeezing out the liquid. I was also able to get more than twice as much liquid out on top of being much faster and more efficient.

  23. jo says

    Just tried it today! It was a success. Though I didn’t have ground chia seed and yeast at hand. Will definitely try it with again adding those ingredient too. thank you for this great recipe. x

  24. says

    I made the vegan version and it never firmed up. It tasted great with pesto on it but it didn’t serve very well. I’m guessing the eggs make quite a difference. I also had to bake it a lot longer to get it to brown and I do believe my oven holds the right temperature. I’ll have to mess around with the recipe a bit more to figure out why the texture was much closer to polenta than pizza crust. This is a good start though, thanks for figuring out the details.

    • says

      Hi Julie, The vegan version is not as successful as using eggs- as noted, I haven’t tried the vegan version it was a suggestion to be used- the eggs do a great job of holding everything together. Also in the Tips section I make a note of the texture of the crust; it will not be like regular pizza crust, it’s a softer dough. Also read excerpt:
      Vegan version: The eggs used in the original recipe are made to bind everything together, flax eggs or psyllium husk may be used to replace the eggs, although I have not personally tried this route and can’t guarantee the same end result.

      I hope you find a way to make this that you enjoy and thanks for stopping by! :)

  25. Alisha says

    This was wonderful!!! My daughter is allergic to eggs, so I used Enr-G egg replacer and the whole family gobbled it up!!! I have been getting a head of cauliflower in my CSA box for the last 4 or 5 weeks and hadn’t found an inspiring recipe until this one! You can bet, we will be having this a lot this week to use up all the cauliflower that has been claiming space in my fridge. Thank you!

  26. Larissa Ignacio says

    I found this recipe and had to try it immediately. Which led to me grocery shopping at five this morning…totally worth it. Best breakfast EVER! ;-) This site seriously rocks. I might have to try another recipe as breakfast #2 in a bit. Why? Because food is amazing that’s why.

  27. Misty says

    I feel like I’ve wasted so much time and money on healthy recipes that end up looking nothing like the picture and tasting nasty. And I’m not picky with taste as much as I’m picky with health. But seriously EVERYTHING I’ve made from NS is beautiful, yummy and easy to make! Not only do I love your creations but my husband and kids do to! Your recipes are quickly becoming my “staples” in this house. Batch cooking post, stripped smoothie etc. PURE genius! I can’t thank you enough!

  28. Monica says

    I made this for my boyfriend and I last night with the juicer. We just used the remaining pulp after the liquid was extracted…. It was absolutely fantastic!!! I bought more cauliflower already to make some more :) Great job with this one!!

  29. Sarah says

    I have to say: do NOT discard the cauliflower juice! It has a delicious sweet flavor and makes an excellent broth for soups or any recipe calling for broth. If you don’t use it within a day or so, just freeze it for later use!

  30. Leo says

    Tried your cauliflower “rice,” and it was AMAZING!

    Can’t wait to try a vegan version of this crust

    What amount of chia constitutes a chia “egg?”

    A flax “egg?”

    Do you recommend grinding the flax to make the flax “egg,” or leave it whole?

  31. Kate says

    Hi,

    I just stumbled across this recipe and can’t wait to try it! Quick question: at the end of the post you say “NOTE* be careful when flipping, this is a very fragile ‘dough'” … Am I suppose to flip it half way through baking? I didn’t see that step in the instructions and just want to be sure.

      • Kate says

        Hi McKel! This is my second time making the pizza crust, I love it! The only issue I have is both times it got really stuck to the baking sheet and completely tears apart (still tastes ago but gets a -10 for presentation). Anyone else experiencing this and can offer any advice? I tried coating the pan with olive oil this, but same problem. Maybe next time I will try flour.

        Anyway, delicious recipe – I love your blog!

    • Lynn says

      I would think frozen cauliflower would be fine, after it’s thawed and steamed. You may just have a little extra moisture to squeeze out of it in the process.

  32. Lynn says

    Thank you for this recipe and for leaving out the dairy! This turned out wonderfully and was a lot of fun to make. Such a great way to get protein, choline, fiber and other nutrients without the starchiness and calories of grains. Eggs, cauliflower and nutritional yeast are a nutritional power house. I made the crust pretty thin and it still held together really well. Next time, however, I will probably use a thicker tomato paste or simply sliced tomatoes on top instead of the marinara sauce that I tried; the moisture seeped into the already-softish crust and and took a lot of the potential crispiness and firmness away. Still very tasty, just rather soft. I’ve been making cauliflower tortillas (only ingredients being cauliflower and eggs), and they’ve kept really well for up to three days in the fridge, so I imagine this recipe would do the same.

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