Cauliflower Pizza Bites

Healthy Living, Recipes

These light pizza bites have a cauliflower crust, making them low-calorie and a great appetizer for anyone who needs a gluten-free diet.

If you haven’t heard of the cauliflower craze yet, this is a great time to find out why people are swapping cauliflower for potatoes, rice, and even pizza dough! Cauliflower has a mild taste that can stand in for these other carbohydrate sources at fewer calories while counting as a veggie serving.

Americans still don’t eat enough vegetables despite knowing we should. These mini pizza bites are a great way to eat more vegetables toward the current Dietary Guidelines for Americans recommendation of 5 (or more) each day. Cauliflower is a member of the same family of vegetables as broccoli and brussels sprouts with a much milder flavor and all the nutrition. These veggies are high in Vitamin C, folate and vitamin K, antioxidants, and fiber.

While the nutrition information for this recipe is per pizza bite, we know you won’t just eat one! So multiply the number you might be considering, say calories, by how many of them you gobble up! Four pizza bites is just about 100 calories, with 8 grams of fat, 108mg of cholesterol, 300mg sodium, 4g carbohydrates, 4 grams of fiber, and 8 grams of protein.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital


  • 2 eggs
  • 3 cups cauliflower rice
  • 2 Tbsp almond flour
  • 1 Tbsp coconut flour
  • 1 garlic clove minced
  • 1/4 tsp salt
  • Black pepper to taste
  • 1 tsp Italian seasoning
  • 1/4 tsp crushed red-pepper flakes
  • 1/2 cup crushed tomatoes
  • 1/8 tsp dried oregano
  • 1/2 cup grated mozzarella cheese
  • 2 Tbsp fresh basil leaves shredded


Preheat oven to 400°. Lightly coat a baking pan with nonstick cooking spray.

In a bowl, combine eggs, cauliflower rice, almond flour, coconut flour, garlic, 1/8 teaspoon of the salt, 1/4 teaspoon pepper, the Italian seasoning and red-pepper flakes. Scoop 2 tablespoons cauliflower mixture per pizza bite, place on the baking pan, and press down to form crust. Repeat with remaining cauliflower mixture. Bake for 25 to 30 minutes, until fully cooked and golden brown.

In a small bowl, combine the tomatoes, oregano, remaining 1/8 teaspoon salt and black pepper to taste. Top each cauliflower pizza with about 1 teaspoon of sauce and 1 teaspoon of cheese. Bake for 5 minutes, or until cheese is melted. Let sit for a few minutes.

With a metal spatula, gently remove the pizzas from the pan and transfer to a plate. Top with shredded fresh basil and serve immediately.

Yield: 16 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 1 pizza bite

Calories: 26

Sodium: 75mg

Fat: 2g

Carbohydrates: 1g

Saturated Fat: 0g

Fiber: 1g

Cholesterol: 27mg

Protein: 2g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.