Cauliflower Pizza Muffins – Low Carb Meal Prep Recipe

My low carb cauliflower pizza muffins are the perfect lunch, snack, or healthy appetizer to prep in advance when you’re looking for a high-protein and veggie-filled recipe. The bottom layer is a cheesy cauliflower rice base that’s topped with pizza sauce, pieces of turkey pepperoni, and extra cheese. They are delicious, give you 10 grams of protein per muffin, and just 3 net carbs!

Cauliflower Pizza Muffins – Low Carb Meal Prep Recipe

If you’ve made a cauliflower crust pizza before that hasn’t held up great, you’ve got to give my cheesy keto-friendly pizza bites a try.

By making them in a muffin form it keeps the crust together and makes them incredibly easy to hold. They’re the perfect size to add to lunch boxes or have as an after-school snack!

I love that they’re mixed in one bowl too. They are quick to make and a huge hit with the whole family!

Plus we’re using a few strategic ingredients to up to the protein from your tradition low-carb pizza muffins.

What you need for low carb pizza bites

Scroll down to view the recipe card below for the full ingredients list, nutrition facts, and step-by-step instructions.

• riced cauliflower
• egg
• egg whites
• shredded mozzarella cheese
• almond flour
• dried oregano
• dried basil
• sea salt
• baking powder
• pizza sauce
• turkey pepperoni

How to make cauliflower pizza muffins

Step 1: Preheat the oven to 350 degrees. Line a 12-hole muffin tin with silicone molds or paper muffin liners. Oil the liners to prevent sticking.

Step 2: In a large bowl add the cauliflower rice, eggs, egg whites, 1 cup of shredded cheese, almond flour, oregano, basil, sea salt, and baking powder. Stir to combine fully.

Step 3: Divide the batter between the 12 muffin holes, gently pressing the cauliflower mixture down. Spread the pizza sauce between each muffin, then the diced pepperoni, and lastly sprinkle the remaining cheese between them.

Step 4: Bake for 25-28 minutes, or until the pizza muffins look crispy around the edges and the cheese in melted.

Watch me make keto pizza bites in my Monday meal prep

The full video can be watched below, or on my YouTube channel!

Can you make these into mini keto pizza muffins?

While this recipe makes 12 regular-size muffins, you can totally use a mini muffin pan here!

You’ll end up making closer to 36 mini muffins. Be sure to line your mini muffin tin. Try using mini pepperoni instead of diced pepperoni!

Baking time will decrease by 1/3-1/2 the time.

How to store

I love prepping these savory muffins in advance.

Once cooled, allow them to fully cool to room temperature before storing them in an airtight container.

Check out my favorite no-plastic food storage containers.

Substitutions, optional variations & dietary adjustments

Below you’ll find a list of substitutions that will work well in this perfect recipe. 

If you try something different out, please leave a comment below letting us all know how it turned out!

Riced cauliflower – You can use whole cauliflower that you process into small bites in a food processor.

Egg/egg whites – Any combination of 1-3 eggs and egg whites will work. I like using the egg whites to up the protein in the muffins.

Mozzarella cheese – Try with other cheeses like cheddar, parmesan, or jack cheese!

Almond flour – Almond meal is a good alternative. You can also swap and use coconut flour, however, you’ll want to reduce the amount in half.

Dried oregano/dried basil – Italian seasoning is a good alternative to use in place of these two seasonings.

Pizza sauce – A sugar-free marinara sauce works just as well here! You can also make your own no sugar pizza sauce at home.

Turkey pepperoni – In place of turkey pepperoni, regular pork pepperoni slices will work here.

More awesome meal prep recipes you’ll love

• 4 ingredient tuna cakes
• Chicken pickle salad
• Curry chicken salad

If you try this cauliflower pizza keto muffins recipe, I’d love it if you left a star rating and comment below letting me know how it turned out!

XO

Heather