Cauliflower Pizza Bites

Planning a party, potluck, or play-date? Try these tasty little Cauliflower Pizza Bites for a fun and filling snack stuffed with veggies and a hearty meat sauce.

hand holding a cauliflower pizza bite over a plate

Is there anything riced cauliflower can’t do? With its mild taste and crispy texture straight out of the oven, cauliflower has become a star as a crust for pizza, cheesy breadsticks, and more.

We’ve dreamed up a new installment in the cauliflower craze: fun, portable Cauliflower Pizza Bites. Cooked up right in a muffin tin, these bites are more than tasty. They’re also super nutritious, thanks to three different veggies, ground beef, egg, and cheese.

Just try to resist popping one in your mouth right out of the oven! Serve the rest to guests at a party or play date, or even as a main course at dinnertime. (Wondering what to pair these with? Look to the food groups that aren’t included in these bites: a grain, and a fruit.)

cauliflower pizza bites on a plate with muffin tin in background

Snack Healthy with Cauliflower Pizza Bites

We’ve dispelled the myth that pizza is “junk food” before, but I want to say this again: traditional wheat flour crust is not the enemy. (While we’re at it, here’s a healthy whole wheat pizza dough recipe.)

While you can certainly make and serve a healthy pizza using a flour crust, there are still a couple of great reasons to use riced cauliflower as the base in these Cauliflower Pizza Bites.

First of all, it ups your kids’ veggie intake, and that’s something that most kids really need. Second of all, it gives kids a chance to explore new tastes and textures. If they’ve tried cauliflower in other ways and haven’t loved it, try this next!

cauliflower pizza bites

Tips for Crispy Cauliflower Pizza Bites

These cute little cups of deliciousness taste their very best when you can get the cauliflower nice and crispy in the oven. The most important way to get that crispy texture is to make sure your cauliflower is dry before you add the egg and spices.

Don’t be afraid to really wring out that veggie. Pile it into a clean dish towel, hold it over the sink, and go to town.

You can also maximize the texture of your cups by aiming for a uniform thickness when pressing the crust into the muffin pan. The bottom will never quite get as crispy as the edges, but a crust that’s consistent in thickness gets you close.

Enjoy your Cauliflower Pizza Bites, and have fun! Tell us: will you get creative with your toppings?

cauliflower pizza bites


Cauliflower Pizza Bites | Healthy Ideas and Recipes for Kids

Cauliflower Pizza Bites

Cauliflower Pizza Bites
Serves: 12
Serving Size = 1 bite/muffin
Prep Time: 15 m
Cook Time: 40 m


  • 4 cup – cauliflower rice
  • 3 large – egg
  • 1 tablespoon – Italian Seasoning
  • 1 teaspoon – onion powder
  • 1 teaspoon – garlic powder
  • 1 medium – bell pepper, green
  • 1/2 pound – beef, ground, 95% lean
  • 1/4 teaspoon – salt
  • 1/4 teaspoon – black pepper, ground
  • 1 cup – spaghetti or marinara sauce
  • 4 ounce – mozzarella cheese


  1. Heat a large skillet over medium heat . Dice pepper and add to hot skillet. Saute for 1-2 minutes; add beef. Cook and stir to break up beef into crumbles. Cook until no longer pink. Add salt and pepper to the meat. Stir in marinara and remove from heat.
  2. Preheat oven to 400 degrees F.
  3. Transfer cauliflower rice to a microwavable bowl and loosely cover with a paper towel. Microwave on high for 5 minutes. Once the cauliflower rice has cooled, transfer to a dish cloth, and squeeze out as much of the liquid as possible. Place the dried cauliflower to a bowl and mix in the eggs and seasonings.
  4. Spray muffin tin with cooking spray. Scoop approximately 2 tablespoons of cauliflower mixture into each muffin cup and press firmly, forming a cup to fill. Bake cauliflower cups for 15 minutes or until edges are golden brown.
  5. Remove cauliflower cups from the oven and add 2 tablespoons of beef mixture to each. Sprinkle with cheese. Bake for an additional 15 minutes or until cheese is melted.
  6. Freeze remaining in an airtight container or freezer bag. Reheat by cooking in a 375 degree F oven for 15 minutes or until hot.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 97 5%
  • Fat: 3 g 5%
  • Carb: 4 g 1%
  • Fiber: 1 g 4%
  • Protein: 9 g 18%
  • Sugar: 2 g
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