Low Carb Cauliflower Pizza Muffins

By: Annie8 Comments
Posted: 3/25/21 Updated: 3/26/21

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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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low carb cauliflower pizza muffins on cutting board

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!

Recipe video

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.

Ingredient notes

ingredients for low carb cauliflower pizza muffins in a metal bowl

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.

low carb cauliflower pizza muffins before baking, in muffin tins

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.

low carb cauliflower pizza muffins after baking in muffin tin

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.

Recipe tips

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.

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.

Meal prep

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.

FAQ

Can I use a different flour?

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.

Can I change the toppings?

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.

Do these taste like regular muffins?

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!