Cauliflower Pizza Bites

By Jessica Hylton - - Updated

These Cauliflower Pizza Bites will satisfy your pizza cravings! Everyone from kids to college students love them, and they are low carb!

Top down view of cauliflower pizza bites with dipping sauce no the side.

Oh friends, you’re in for a treat today. Ever since I made my Quinoa Pizza Bites, I’ve been thinking of another way to make delicious and easy pizza bites. These Cauliflower Pizza Bites fit the bill PERFECTLY. I love that they are packed with hidden veggies (take it from the Mr. – you would never know!!), are low carb and super kid to adult friendly. Also – such an easy on the go snack/meal.

You’ve got to try these.


Top down view of cauliflower pizza bites in a muffin mold.

I’m always trying to find ways to sneak in more veggies into these recipes for you guys. So much so that I did a whole post on it. These cauliflower pizza bites are actually low carb, with 2g of carbs per bite, and a whole lot of cauliflower in there. The thing is – you wouldn’t know. They taste like mini pizza bites, complete with the marinara sauce or homemade tomato sauce, all while being really healthy. I made these without a food processor on purpose because who wants to wash all those parts all the time?! Also, if you don’t have a food processor, I wanted to show you how to make these anyhow and cauliflower rice in general.

A close up of cauliflower pizza bites next to a dipping sauce.

Just like you would cauliflower rice, you grate the cauliflower until it’s completely shredded. Use the finest setting on your mandolin/grater for this. To ensure this recipe is crisp on the outside and fluffy on the inside, I cook the cauliflower, then squeeze allllll that liquid of it. Let me tell you – it is a LOT of liquid. I’m pretty sure the Mr. and I squeezed almost a cup out of ours! It’s so important to squeeze it all out to ensure that the cauliflower bites are divine, and not at all soggy. Done properly – they are just wonderful.

You can add any toppings you’d like to these. I like to just add cheese, but if I ever get my hands on mini vegan “pepperoni” slices I would jazz these up, or even tiny sun-dried tomatoes on top. They’re also super freezer friendly so MEAL prep time friends! Enjoy!

Top down view of cauliflower pizza bites on a white background.

Cauliflower pizza bites with tomato sauce on the side.


Cauliflower pizza bites with a bowl of tomato sauce next to them.

Cauliflower Pizza Bites (Gluten Free)

These Cauliflower Pizza Bites will satisfy your pizza cravings! Everyone from kids to college students love them, and they are low carb!
by: Jessica in the Kitchen
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 12 servings
Course Appetizer, Snack
Cuisine American
  • 1 medium head of cauliflower 935 grams
  • ½ cup vegan shredded cheese + 2 extra tablespoons of cheese
  • 1 flax egg or egg replacement
  • ¼ teaspoon sea salt to taste
  • ½ teaspoon ground pepper
  • 3 tablespoons of marinara sauce
  • ½ teaspoon garlic powder
  • 3 teaspoons italian seasoning
  • ¼ teaspoon crushed red pepper flakes optional


  • Preheat oven to 400 ° F/ 205° C. Layer a 12 mini muffin tin pan with parchment paper strips - it makes it so easy to remove.
  • Remove the cauliflower leaves. Using a mandolin/grater, shred the cauliflower to make a "cauliflower" rice. Place the cauliflower rice in a large bowl with a paper towel over it and microwave it for 5 minutes.
  • Remove and allow it to cool down. Put the cauliflower in a thin kitchen towel, and over a bowl or the sink, and bundle and squeeze tightly. A lot of liquid will be released! Keep squeezing until you can't get any liquid out. The cauliflower will look thick and fluffy and almost mealy.
  • In a bowl, mix the cauliflower, cheese, flax egg, salt, pepper, marinara sauce, garlic powder, italian seasoning, and crushed red pepper, except the extra 2 tablespoons of cheese. Using a tablespoon measuring, scoop the mix and put one tablespoon into each cup, then distribute the rest evenly among the cups. press them down tightly together.
  • Bake for 12-15 minutes. When finished, remove from over, top the cups with the remaining 2 tablespoons cheese, then broil for about 1 minute (please watch them, they burn easily).
  • After broiling, allow to cool on a wire rack for about 15 minutes and then remove from pan by lifting the parchment paper edges out.
  • Serve with extra marinara sauce or
    - enjoy!!
This can last for about one week in the fridge in an air-tight tupperware container. You can freeze these items and pop them in the oven to heat them up.


Calories: 34kcal | Carbohydrates: 5g | Protein: 1g | Fat: 2g | Saturated Fat: 1g | Sodium: 130mg | Potassium: 169mg | Fiber: 2g | Sugar: 1g | Vitamin A: 37IU | Vitamin C: 23mg | Calcium: 24mg | Iron: 1mg

Disclaimer: Although attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

by Jessica

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Recipe Rating


  1. Lauren says:

    5 stars
    Just found this recipe and knew I had to try it! I’m a huge cauliflower fan and this recipe was delicious! Perfect for a healthy snack 🙂

    • Gavin | Jessica in the Kitchen says:

      We’re so happy that you enjoyed this recipe Lauren! Thank you so much for reading and leaving such a nice comment!

  2. Payal Doshi says:

    Hi I loved the dish but quick question. My bites tend to fall apart once I took them out of the parchment. Would you suggest I need to add anything more into them?

    • Gavin | Jessica in the Kitchen says:

      We’re so happy you loved the dish Payal. It sounds like you could benefit from squeezing more liquid from your cauliflower. If not maybe adding another flax egg to help bind it if it’s larger than a normal cauliflower head.

  3. Andrea says:

    5 stars
    My husband and I love them!

    Definitely be sure to squeeze the liquid from the cauliflower.

  4. Kathy says:

    If I’m using frozen cauliflower rice is it necessary to precook it or can I just thaw, squeeze out excess moisture and then mix all the ingredients together? I think I’ve seen it both ways but wasn’t sure. Can’t wait to try it though – looks delicious!

    • Gavin | Jessica in the Kitchen says:

      Removing extra liquid by putting it in the microwave is a good bet too, Kathy. I hope this helps and thank you so much for reading

  5. Nielle says:

    5 stars
    I saw this shared on your Instagram story last night, had a head of cauliflower sitting in the fridge, and just knew I HAD to make this. It was easy and quick and so so delicious. And best of all even the pickiest kids were tricked and ate their veggies. Next time I’ll make a double batch because we were all left wanting more. Thank you!!

    • Gavin | Jessica in the Kitchen says:

      Thanks so much Nielle! We’re happy that you found it easy and delicious.

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