low carb cauliflower pizza casserole

by

The “No-Soup” Cauliflower Pizza Casserole

This dish delivers all the satisfaction of a deep-dish pizza with a fraction of the carbs and none of the “soggy vegetable” blues.

CategoryDetails
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Yield4–6 servings

🍴 Ingredients

  • The “Crust” Base:
    • 1 large Head of cauliflower, cut into bite-sized florets
    • 2 tbsp Olive oil
    • 1 tsp Italian seasoning & ½ tsp Garlic powder
  • The Pizza Layers:
    • 1 cup Low-carb Marinara sauce (check for no added sugar)
    • 2 cups Shredded Mozzarella cheese
    • ½ cup Freshly grated Parmesan
  • The Toppings:
    • ¼ cup Mini pepperonis (or full-sized, halved)
    • ¼ cup Diced green bell peppers
    • ¼ cup Sliced black olives
    • Optional: Red pepper flakes for heat

👩‍🍳 Instructions

1. The Essential Dry-Roast

  • Preheat your oven to 220°C (425°F).
  • Toss the cauliflower florets with olive oil, Italian seasoning, and garlic powder. Spread them in a single layer on a large baking sheet.
  • Roast for 15–20 minutes, tossing halfway through. You want the cauliflower to be tender-crisp with brown, caramelized edges.

2. The Assembly

  • Reduce the oven temperature to 200°C (400°F).
  • Transfer the roasted cauliflower into a 9×9 inch baking dish (or a small skillet).
  • Pour the marinara sauce over the cauliflower and toss gently to coat.

3. The Cheese “Blanket”

  • Sprinkle the Mozzarella and Parmesan evenly over the top. The Parmesan adds a salty “crust” feel that Mozzarella lacks on its own.

4. Top It Off

  • Layer your pepperoni, peppers, and olives (or your favorite pizza toppings) over the cheese.
  • The Pro Move: Pat your toppings dry with a paper towel before adding them to prevent any extra oil or moisture from pooling on the cheese.

5. The Meltdown

  • Bake for 10–15 minutes until the cheese is bubbly and starting to brown in spots.
  • The “Rest” Period: Let the casserole sit for 5 minutes before serving. This allows the sauce to thicken and the cheese to set, making it easier to scoop.

The “Meat-Lover” Upgrade: Stir ½ cup of cooked Italian sausage or crispy bacon bits into the cauliflower before adding the sauce for an extra protein punch.

Print 🖨

Leave a Comment