Low carb cauliflower pizza muffins are flourless, made with a cauliflower rice base topped with pizza sauce, pepperoni, and cheese! Only 3 g net carbs per muffin.
It's amazing how creative you can get with a simple muffin pan...from baked eggs to mini meatloaves to single serving cornbread and these cauliflower pizza muffins.
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If you're looking for a savory, veggie-packed snack option, this is the recipe for you! With a base made of cauliflower rice, these pizza muffins have great flavor and are so simple to prepare.
Reasons you'll ♡ this recipe
- the muffins are made with a base of cauliflower rice and almond flour, making them veggie-packed and flourless
- with just 3 g net carbs, they can fit into a low carb or keto diet
- they work for meal prep and taste great!
Watch the video below to see exactly how I made these pizza muffins. It’s so easy! You can find more of my recipe videos on my YouTube channel, or on Facebook.
- cauliflower rice- you may purchase grocery store cauliflower rice or make your own. If using frozen riced cauliflower, allow it to thaw completely and wring out the moisture before baking it up. If your cauliflower rice is large (more like 'crumbles' than 'rice'), you will need to process or chop it to make it finer.
- almond flour- this helps to compensate for moisture that the cauliflower releasees while baking; alternative flours have not been tested.
- eggs- help to bind the muffins together; flax eggs have not been tested (leave us a note if you try an egg-free alternative!)
- cheese- we add cheese into and on the tops of the muffins; the cheese adds flavor and also helps to bind the ingredients together
- baking powder- helps the muffins puff up while baking, though they are still more dense than a traditional muffin with all purpose flour
Step by step directions
1. Mix together ingredients- In a large bowl, stir together the riced cauliflower, eggs, salt, basil, oregano, 1 ½ cups shredded cheese, almond flour and baking powder.
2. Divide mixture- Prepare a muffin pan with silicone or parchment muffin liners. Divide the batter evenly between the 12 muffin liners.
3. Add toppings- Add a teaspoon of pizza sauce to the top of each muffin and gently swirl it in. Add a few slices of thinly sliced pepperoni, then top with reserved shredded cheese.
4. Bake- Bake at 350°F for 25-28 minutes, until baked through in the middle (you can insert a toothpick or a knife into a tester muffin to check).
5. Cool- Cool for 10 minutes in the pan, then transfer to a wire rack to cool completely.
Start with raw cauliflower rice
This recipe does not require you to cook or even to wring out your riced cauliflower before cooking.
EXCEPTION- If you are using frozen cauliflower rice, you will need to thaw completely and wring out the extra moisture using cheesecloth or a clean kitchen towel.
Use parchment or silicone muffin liners
These cauliflower pizza muffins can be prone to sticking to paper muffin liners; to avoid any issues, use parchment muffin liners or silicone muffin liners.
A cookie scoop makes portioning easy
I love using a cookie scoop to divide the batter evenly between the muffin cavities without spilling it everywhere. I recommend this 1.5 tablespoon cookie scoop to get the job done.
This recipe can be baked ahead and stored in the fridge for 3-4 days. Cauliflower does not smell great when stored in the fridge, but these guys will still taste great! Reheat in the microwave until warmed through, and enjoy.
These muffins have only been tested as written (with almond flour). I suspect they'd work well with all purpose flour but haven't tested yet.
Absolutely! You could add some olives, red onion, finely chopped mushrooms or green peppers. You could also swirl some ingredients into the batter; use caution when adding water-heavy toppings like vegetables; you may wish to sauté them before adding to the batter.
These cauliflower pizza muffins do not taste like muffins made with all purpose flour; they are denser and do taste like cauliflower, yet are still delicious!
More low carb meals
- Lasagna Stuffed Portobello Mushrooms
- Healthy Breakfast Egg Muffins
- 26 Low Carb Recipes Perfect for Meal Prep
Did you make this? Tag me on social @sweetpeasandsaffron and be sure to leave a comment and rate the recipe!
Low Carb Cauliflower Pizza Muffins
- 3 cups riced cauliflower (320 g)
- 3 large eggs (164 g)
- ½ teaspoon salt
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 ½ cups shredded cheese (78 g; mozzarella or cheddar)
- ¾ cup almond flour (68 g)
- ½ teaspoon baking powder
- 12 teaspoons pizza sauce
- 3-4 pepperoni sticks (sliced)
- ½ cup shredded cheese for tops
- Heat oven to 350°F. Line a muffin tray with parchment or silicone liners OR spray generously with spray oil.
- In a large bowl, stir together the cauliflower, eggs, salt, basil, oregano, shredded cheese, almond flour and baking powder.
- Divide between 12 muffins. Top each muffin with 1 teaspoon of pizza sauce, several slices of pepperoni and a sprinkle of cheese.
- Bake in the heated oven for 25-28 minutes, until cooked through.
- These muffins may be stored in the fridge for 3-4 days in a sealed container or in the freezer for up to 3 months. To freeze, wrap each muffin in plastic and store in a larger bag or storage container.
- Heat in the microwave until the cheese on top is melty again. These are also great served cold!
© Sweet Peas & Saffron - Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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