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Keto Cauliflower Pizza Muffins

4.3 stars, average of 57 ratings

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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.

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Hands-on Overall

Serving size muffin

Allergy information for Keto Cauliflower Pizza Muffins

✔  Gluten free
✔  Nut free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
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Nutritional values (per serving, 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

  1. 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.
  2. In a large bowl combine all of the ingredients and mix together.
    Keto Cauliflower Pizza Muffins
  3. Divide the mixture between 8 regular sized muffin tin compartments. Press the mix together to create a dome shaped top.
  4. Bake for 30-35 minutes until set and golden brown on top.
    Keto Cauliflower Pizza Muffins
  5. Store in an airtight container in the refrigerator for up to 3 days.
    Keto Cauliflower Pizza Muffins

Ingredient nutritional breakdown (per serving, muffin)

Net carbsProteinFatCalories
Cauliflower rice, homemade (cauli-rice, KetoDiet app)
1.8 g1.2 g0.2 g15 kcal
Eggs, free-range or organic
0.1 g2.4 g1.8 g27 kcal
Pepperoni, salami, pork or beef
0 g3.2 g6.2 g70 kcal
Mozzarella cheese (low moisture, for pizza)
0.8 g3.4 g2.8 g42 kcal
Black olives
0 g0.1 g1.3 g13 kcal
Olive oil, extra virgin
0 g0 g1.7 g15 kcal
Italian seasoning (mixed herbs)
0.1 g0 g0 g1 kcal
Onion powder, spices
0.2 g0 g0 g1 kcal
Garlic powder, spices
0.2 g0.1 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Total per serving, muffin
3.3 g10.3 g14 g185 kcal

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Lauren Lester
Creator of Healthful Creative

Lauren Lester

Lauren is a food photographer, recipe developer, and author.

She is the founder of the creative content agency, Healthful Creative. HC specializes in helping food centered brands share their story through recipe development + food photography.

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Comments (6)

I made two servings, and had one after baking, and then I saved the other for breakfast the next day. To my delight the second one had intensified in flavor and the texture was firmer. I thoroughly enjoyed it. Thanks!

Reply

Thank you so much for your feedback! I found that with flavoured cauliflower rice it tastes best the next day so that may be why 😊

Reply

What could be a good substitute for the eggs on this recipe?

Reply

I think that more shredded cheese like mozzarella should help keep them together.

Reply

I made this, and it tasted good but was not a firm muffin. Perhaps it was the altitude as I live just below 7000 ft. I used frozen, organic, riced cauliflower from Costco and added the eggs first, which caused them to clump because of the cold cauliflower.  Next time, I will add a second cup of cheese, use either fresh cauliflower or let it thaw, and add a fourth egg and scramble the eggs a bit before adding them last. It tased good, even my 14 year old son liked it.  

Reply

Thank you for your feedback Kristy! I'd try one extra egg. It might be that the riced cauliflower had more water.

Reply