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Home > Recipes > Low-Carb Cauliflower Pizza Bites
Author:

Kevin Curry

Low-Carb Cauliflower Pizza Bites

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Have you ever wished you could enjoy pizza without all the guilt and carbs? Well, now you can with our delicious and healthy cauliflower crust pizza bites recipe! These mini pizzas are made with a crust made from cauliflower, egg white, parmesan, almond flour, onion powder, and garlic powder. The crust is simple to prepare – just pulse blend the cauliflower in a food processor or blender, squeeze out as much water as possible, then mix it with the other ingredients and bake it in a muffin mold. The result is a crispy and flavorful crust that is perfect for holding all your favorite pizza toppings.
To make the homemade pizza sauce, we recommend using cherry tomatoes, Italian seasoning, minced garlic, and tomato sauce. Simply heat a nonstick skillet on medium heat, add the olive oil and garlic, and cook for about 3 minutes. Then, add the cherry tomatoes and increase the heat to medium-high. Cook the tomatoes for about 4 to 5 minutes until they get soft and resemble tomato sauce/paste. Add the Italian seasoning and cook for about 1 minute then stir in the tomato sauce and season to taste with sea salt and pepper. The result is a flavorful and fresh pizza sauce that is sure to impress.
To assemble the pizza bites, remove the crust from the oven and add approximately one teaspoon of the sauce to each mold, try not to put too much sauce on the crust as it will make them soggy. Add a tablespoon of mozzarella to each pizza, and then place the mini-pizzas back in the oven to bake for an additional 8 to 10 minutes. 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. These cauliflower pizza bites are sure to be a hit with the whole family.

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Low-Carb Cauliflower Pizza Bites

Ingredients

* Optional Substitution Note

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

Step 1

Set oven to 400F.

Step 2

Place cauliflower florets in a food processor or blender. Pulse blend until the cauliflower is fine like quinoa.

Step 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.

Step 4

In a bowl, mix together all of the ingredients for the crust.

Step 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.

Step 6

Bake the crust in the oven for 15 minutes.

Step 7

While that’s baking, prepare a homemade pizza sauce. To save time, you can use a store bought marinara.

Step 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.

Step 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.

Step 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.

Step 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.

Step 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

Low-Carb Cauliflower Pizza Bites

Kevin Curry



Category Uncategorized
Calories 104

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

  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.


Nutrition per serving

Calories104cal
Protein7g
Fats7g
Carbs6g
Fiber2g
Sugar3g
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Details

Nutrition per serving

Calories104cal
Protein7g
Fats7g
Carbs6g
Fiber2g
Sugar3g
About Kevin - author

ABOUT THE AUTHOR

Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!