Enjoy healthy, bite-sized cauliflower pizzas loaded with tomato sauce and creamy mozzarella cheese. These gluten-free appetizers are a game day or party favorite that proves you don't need heavy dough to satisfy a pizza craving. By using a clever blend of cauliflower rice, almond flour, and coconut flour, we’ve created a sturdy, flavorful base that holds up to your favorite toppings without the extra carbs. With Italian-inspired seasonings and quick cooking time, these 26-calorie bites are the perfect solution for staying on track with your health goals.
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These mini pizzas replace traditional refined flour crusts with fiber-rich cauliflower and heart-healthy nut flours. This swap significantly reduces the glycemic impact and calorie count while providing a gluten-free base that fits a variety of therapeutic diets.
The secret is using almond and coconut flours, which help absorb moisture. If using fresh cauliflower, ensure it is pulsed finely and any excess water is squeezed out using a kitchen towel.
Yes! You can freeze the baked crusts (without toppings) for up to a month. Bake from frozen for a few minutes before adding sauce and cheese.
Because this recipe uses cauliflower and nut flours instead of wheat, it has a much lower glycemic index and is generally a safer option for those monitoring blood sugar levels.
Absolutely. You can bake the crusts (Step 2) up to 24 hours in advance and finish Step 3 just before serving.
These easy, flavorful appetizers are all gluten free and sure to be a hit with everyone.
Classic Italian flavors shine in these zesty recipes loaded with garlic, tomato and herbs.
Recipe yields 16 servings
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.
Air Fryer Method: To get an even crispier crust, cook the cauliflower bases in the air fryer at 375°F for 10–12 minutes. Add your toppings and air fry for an additional 2–3 minutes until the mozzarella is melted and golden.
Swap the mozzarella for a vegan cashew-based cheese or nutritional yeast for a cheesy flavor without the dairy.
If you don't have coconut flour, you can increase the almond flour slightly, though the texture may be softer.
A low-sodium traditional marinara or even a dollop of pesto works beautifully.
You can use frozen cauliflower rice; just ensure you steam and squeeze out all excess moisture before mixing.