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Low-Carb Cauliflower Pizza Bites

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

Calories 104
Protein 7g
Fat 7g
Carbs 6g
Total Time

Whether you’re binge watching your favorite Internet shows or preparing appetizers for a dinner party, these cauliflower pizza bites are a sure winner.  I came up with the recipe while thinking about two of my favorite foods –  pizza and potato chips.

I wanted to create pizza “chips.”  After trying out different combinations of seasonings for homemade potato chips, it occurred to me that I should just create mini-pizzas about the size of potato chips.  This would also solve the flimsy cauliflower pizza crust problem, whereby it’s often hard to pick up and hold like a regular pizza.

Problem solved.  And so was my hunger.  Oh yeah – it’s definitely calorie conscious so enjoy even more.

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Low-Carb Cauliflower Pizza Bites

Ingredients

Ingredients for 6 pizza bites:

  • Crust:
    • 285g cauliflower florets (cut from a medium head of cauliflower)
    • 1 egg white
    • 1/3 cup reduced fat shredded parmesan
    • 3 tablespoons almond flour
    • 1 teaspoon onion powder (or flakes)
    • 1 teaspoon garlic powder
  • Homemade sauce:
    • 2/3 cup tomato sauce (no salt)
    • 3/4 cup chopped cherry tomatoes
    • 1 tablespoon Italian seasoning
    • sea salt & pepper to taste
    • 1 tablespoon minced garlic
    • 1 tablespoon olive oil
  • 1/2 cup reduced-fat shredded mozzarella
Steps
  1. Set oven to 400F.
  2. Place cauliflower florets in a food processor or blender.  Pulse blend until the cauliflower is fine like quinoa.
  3. Empty the cauliflower contents onto a cheesecloth and wrap it up like a ball.  Squeeze the ball of cauliflower in order to get out all of the water.  Once you squeeze out the most amount of water as possible, empty the contents onto another dry piece of cheesecloth and repeat.  After squeezing the second time, I like to spread the cauliflower out on a paper towel and let it air dry for at least 20 minutes so that it can be as dry as possible.
  4. In a bowl, mix together all of the ingredients for the crust.
  5. Spray a muffin mold with cooking spray or olive oil, then add about 1.5 tablespoon of the cauliflower mixture to each mold.  Use your fingers to pat the cauliflower down in the molds, then use your thumb or index finger to create a mini-indenture in the middle of the cauliflower crust to resemble a deep dish pizza.
  6. Bake the crust in the oven for 15 minutes.
  7. While that’s baking, prepare a homemade pizza sauce.  To save time, you can use a store bought marinara.
  8. Set a nonstick skillet on medium heat, then add olive oil and minced garlic.  Cook the garlic in the oil for about 3 minutes to allow it to flavor the oil.  Then, toss in cherry tomatoes and increase to medium-high heat.  Cook the tomatoes for about 4 to 5 minutes so that the tomatoes get soft and explode in the skillet and it begins to resemble tomato sauce/paste.
  9. Add Italian seasoning to the skillet and cook for about 1 minute, then toss in tomato sauce.  Stir it up and season to taste with sea salt & pepper.
  10. Remove the crust from the oven and ensure the edges are golden brown that it’s not soggy to touch.  Add about 1 teaspoon of the homemade sauce to each mold – do NOT drench the crust in sauce as it will make the pizza soggy.
  11. Add a tablespoon of mozzarella to each pizza, then place the mini-pizzas back in the oven to bake for an additional 8 to 10 minutes.
  12. After removing them from the oven, allow them to slightly cool so they are easier to remove from the molds, then immediately garnish with basil (if desired) and enjoy.

Approximate macros for 1 of 6 pizza bites:

Available in the FitMenCook app

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Calories
104
Protein
7g
Fat
7g
Carbs
6g
Sodium
-
Fiber
2g
Sugar
3g
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.