Keto Cauliflower Pizza Muffins

4.3 stars, average of 38 ratings

Keto Cauliflower Pizza MuffinsPin recipeFollow us 88.0k

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

Nutritional values (per muffin)

3.3 grams 1.7 grams 10.3 grams 14 grams 4.7 grams 185 calories
Total Carbs5grams
Fiber1.7grams
Net Carbs3.3grams
Protein10.3grams
Fat14grams
of which Saturated4.7grams
Calories185kcal
Magnesium20mg (5% RDA)
Potassium284mg (14% EMR)

Macronutrient ratio: Calories from carbs (7%), protein (23%), fat (70%)

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
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Instructions

  1. Preheat oven to 205 C/ 400° F 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
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Lauren Lester
Creator of WickedSpatula.com

Lauren Lester

Lauren is the food photographer, recipe developer, and author behind the healthy living website Wicked Spatula.

With a focus on mindful and sustainable living she aspires to show her audience that healthy eating doesn't have to be boring, complicated, or tasteless and that healthy living is all about getting in touch with yourself and your surroundings.

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Comments (4)

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.

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