Cauliflower Pizza Muffins
Nutrition Facts per serving (4 bites, without tomato dipping sauce) : 110 calories; 5 g fat; 1 g saturated fat; 286 mg sodium; 124 mg potassium; 6 g carbohydrates; 2 g fiber; 2 g sugar; 12 g protein
  • Cauliflower Crust:
  • • 1 head of cauliflower, riced/grated (about 3 cups) – buy riced (frozen or fresh to save time!)
  • • 2 eggs
  • • 3 Tbsp. almond flour (or coconut flour—or whole wheat flour if you’re not Paleo)
  • • 2 tsp. Italian seasoning
  • • ¼ tsp. black pepper
  • Pizza Topping:
  • • 1 cup tomato sauce, low sodium (if you are trying to lower your sodium intake) (divide in half and reserve half for topping)
  • • ¾ cup light mozzarella cheese* (we used one with 60 calories per ounce, 9 g protein & 200 mg sodium, so look for one similar)
  • • ½ cup mushroom (or veggie of choice)
  • *You can substitute light cheese for fat free cheese to reduce the calories even more (see below) but it won’t be as ooey-gooey.
  1. Preheat oven to 400 degrees.
  2. In a medium size bowl, add cauliflower, egg s, almond flour, Italian seasoning, and black pepper and mix thoroughly.
  3. Spritz a muffin tin with oil in a spray jar to prevent the cauliflower crust from sticking to the pan. Place 2 tablespoons of the cauliflower mixture into each muffin hole to make the crust.
  4. Bake for about 25 to 30 minutes until completely cooked and the edges are a crisp brown. Remove the muffin tin from oven.
  5. Without removing the crust from the muffin tin, spread 1 teaspoon of tomato sauce over each crust and top with 1 tablespoon of cheese and veggies.
  6. Place back in the oven until cheese is melted. Meanwhile, in a small sauce pan or in the microwave, warm remaining tomato sauce for dipping. Once warm, place in a small bowl.
  7. Remove the pizzas from the oven when cheese had melted. Let cool for several minutes then gently loosen the pizza from the tin.
  8. Serve warm and enjoy!
Recipe by Nutrition Twins at