These Low Carb Cauliflower Pizza Muffins are firm, cheesy, and packed with classic pizza flavor—without the crust or carbs. Perfectly baked in a muffin tin, they hold together beautifully and are never soggy thanks to proper cauliflower prep. Ideal for keto and low-carb lifestyles, these pizza muffins are great for meal prep, snacks, lunchboxes, or easy appetizers.
Ingredients
- Main Ingredients
- 4 cups cauliflower rice cooked and very well drained
- 2 large eggs
- 1½ cups shredded mozzarella cheese
- ½ cup grated Parmesan cheese
- Pizza Flavor Base
- ½ tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
- Toppings
- ⅓ cup low-carb marinara or pizza sauce no added sugar
- ¼ cup mini pepperoni or cooked sausage optional
- Red pepper flakes optional
- Pantry Staples
- Olive oil or cooking spray for greasing pan
Instructions
- Pre-Cooking Prep
- Preheat oven to 400°F (205°C).
- Grease a muffin tin generously or use silicone liners.
- Cook cauliflower rice according to package directions.
- Let cool slightly, then squeeze out as much liquid as possible using a clean kitchen towel or cheesecloth.
- Assemble the Muffins
- In a large bowl, combine drained cauliflower rice, eggs, mozzarella, Parmesan, Italian seasoning, garlic powder, salt, and pepper.
- Mix until fully combined.
- Spoon mixture evenly into muffin cups and press down firmly to compact.
- Top each with a small spoonful of marinara and add pepperoni or toppings if using.
- Bake
- Bake for 20–25 minutes, until muffins are set and lightly golden around the edges.
- Remove from oven and cool in the pan for 5–10 minutes before removing.
- Doneness & Texture Check
- Muffins feel firm when pressed
- No excess liquid in the pan
- Edges lightly browned and cheese fully melted
Notes
- Squeezing the cauliflower thoroughly is non-negotiable for firm muffins.
- Don’t overload with sauce—less is more for structure.
- Pressing the mixture firmly helps the muffins hold together.