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These easy cauliflower pizza cups are a great low-carb snack option!
Feel free to switch up the pepperoni for any protein - prosciutto and chicken is a personal favorite! You can also pair them with a side salad as a main meal or add them to your lunchbox for a quick healthy energy boost.
Hands-on Overall
Serving size muffin
Nutritional values (per muffin)
Net carbs3.3 grams
Protein10.3 grams
Fat14 grams
Calories185 kcal
Calories from carbs 7%, protein 23%, fat 70%
Total carbs5 gramsFiber1.7 gramsSugars1.5 gramsSaturated fat4.7 gramsSodium744 mg(32% RDA)Magnesium20 mg(5% RDA)Potassium284 mg(14% EMR)
Ingredients (makes 8 muffins)
- 4 cups riced cauliflower (480 g/ 1.1 lb)
- 3 large eggs
- 1 pack pepperoni (113 g/ 4 oz)
- 1 cup shredded mozzarella (113 g/ 4 oz)
- 1 can sliced black olives (70 g/ 2.5 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- 1 tbsp Italian seasoning
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp sea salt, or to taste
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted) and grease a muffin tin. To rice the cauliflower, follow these instructions.
- In a large bowl combine all of the ingredients and mix together.
- Divide the mixture between 8 regular sized muffin tin compartments. Press the mix together to create a dome shaped top.
- Bake for 30-35 minutes until set and golden brown on top.
- Store in an airtight container in the refrigerator for up to 3 days.
Cauliflower Pizza Muffins
Step by Step
Ingredients
- 4 cups riced cauliflower (480 g/ 1.1 lb)
- 3 large eggs
- 1 pack pepperoni (113 g/ 4 oz)
- 1 cup shredded mozzarella (113 g/ 4 oz)
- 1 can sliced black olives (70 g/ 2.5 oz)
- 1 tbsp extra virgin olive oil (15 ml)
- 1 tbsp Italian seasoning
- 1 tsp onion powder
- 1 tsp garlic powder
- 1 tsp sea salt, or to taste
Instructions
- Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted) and grease a muffin tin. To rice the cauliflower, follow these instructions.
- In a large bowl combine all of the ingredients and mix together.
- Divide the mixture between 8 regular sized muffin tin compartments. Press the mix together to create a dome shaped top.
- Bake for 30-35 minutes until set and golden brown on top.
- Store in an airtight container in the refrigerator for up to 3 days.
Nutrition (per muffin)
Calories185kcal
Net Carbs3.3g
Carbohydrates5g
Protein10.3g
Fat14g
Saturated Fat4.7g
Fiber1.7g
Sugar1.5g
Sodium744mg
Magnesium20mg
Potassium284mg
Detailed nutritional breakdown (per muffin)
| Total per muffin |
| 3.3 g | 10.3 g | 14 g | 185 kcal |
| Cauliflower rice, homemade (cauli-rice, KetoDiet app) |
| 1.8 g | 1.2 g | 0.2 g | 15 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.4 g | 1.8 g | 27 kcal |
| Pepperoni, salami, pork or beef |
| 0 g | 3.2 g | 6.2 g | 70 kcal |
| Mozzarella cheese (low moisture, for pizza) |
| 0.8 g | 3.4 g | 2.8 g | 42 kcal |
| Black olives |
| 0 g | 0.1 g | 1.3 g | 13 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 1.7 g | 15 kcal |
| Italian seasoning (mixed herbs) |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Onion powder, spices |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Garlic powder, spices |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
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