High-Protein Mini Pizza Cups

Individual mini pizza cups loaded with meat, cheese, and toppings — low-carb, sugar-free, and ready in 25 minutes

These high-protein mini pizza cups deliver classic pizza flavor in perfect individual portions. A simple low-carb base is filled with seasoned meat, sauce, cheese, pepperoni, and veggies for a quick, satisfying meal or snack that packs 18 g of protein and only 3 g net carbs per cup.

Low-carb, sugar-free, and ideal for meal prep or parties.

Prep10 min

Cook15 min

Servings12

Protein18g

Net Carbs3g

Calories180

Why you’ll love these pizza cups

18g protein per cup
Only 3g net carbs and fully sugar-free
All the classic pizza flavors in individual portions
Ready in about 25 minutes
Customizable with your favorite toppings
Perfect for meal prep, snacks, or parties

Health notes

High protein: Ground beef or sausage plus cheese deliver solid protein.
Low carb: No traditional crust — use a simple low-carb base or go crustless.
Sugar-free: Use a sugar-free pizza sauce or crushed tomatoes.
Portion-controlled: Individual cups make it easy to enjoy without overdoing it.

Key element — don’t overfill the cups

Leave a little space at the top so the cheese can melt and bubble without overflowing. This keeps the edges neat and the portions tidy.

Ingredients

Pizza cups (makes 12)

1 lb (450g) ground beef or Italian sausage
1 tsp Italian seasoning
½ tsp garlic powder
½ tsp salt
¾ cup sugar-free pizza sauce or crushed tomatoes
1½ cups shredded mozzarella cheese
20–24 slices pepperoni
Optional toppings: diced bell peppers, black olives, mushrooms
Optional base: low-carb tortillas cut into rounds, cheese wraps, or a thin almond-flour crust pressed into the cups

Swaps

Higher protein: Use extra-lean ground beef and add an extra egg white to the base if using one.
Chicken version: Swap for ground chicken or shredded cooked chicken.
Dairy-free: Use dairy-free cheese alternatives.
Crustless: Skip the base and bake the meat and sauce mixture directly in the cups.

Instructions

Cook the meat. In a skillet over medium heat, cook the ground beef or sausage with Italian seasoning, garlic powder, and salt until browned. Drain excess fat.

Prep the cups. Preheat the oven to 400°F (200°C). If using a low-carb base, press a tortilla round or wrap into each mini foil cup or muffin cup. Spoon a layer of pizza sauce into each cup, then divide the cooked meat on top.

Add toppings and cheese. Top each cup with mozzarella, pepperoni, and any optional vegetables (bell peppers, olives, etc.).

Bake and serve. Bake 12–15 minutes until the cheese is melted, bubbly, and lightly golden. Let cool 1–2 minutes, then serve hot.

Pro tips

Use mini foil cups or a muffin tin for easy individual portions and cleanup.
For extra crisp edges, broil for the last 1–2 minutes (watch carefully).
These reheat well in the oven or air fryer.
Make a double batch and refrigerate or freeze for quick meals later.
Customize each cup with different toppings for variety.

Nutrition

Nutrient	Per cup
Calories	180
Protein	18g
Net carbohydrates	3g
Total carbohydrates	5g
Fiber	2g
Total fat	10g
Sodium	420mg

Estimates based on ground beef, mozzarella, sugar-free sauce, and pepperoni. Exact numbers vary with meat lean percentage, cheese, and whether a low-carb base is used.

Variations

Pepperoni pizza cups

Load extra pepperoni on top of the cheese before baking.

Supreme

Add diced peppers, mushrooms, olives, and onion.

Chicken pizza cups

Use cooked shredded chicken seasoned with Italian herbs instead of ground beef.

Spicy

Add red pepper flakes or diced jalapeños to the meat mixture.

Storage

Method	Time	Notes
Refrigerator	Up to 4 days	Store covered
Freezer	Up to 2 months	Freeze in the foil cups for easy reheating
Reheat	Oven or air fryer	Best for crispiness; microwave for speed

FAQ

Yes. At only 3g net carbs per cup they fit easily into most keto and low-carb plans.

No. You can bake the meat, sauce, and cheese directly in the cups for a fully crustless version.

Yes. Assemble up to a day ahead, cover, and refrigerate. Bake when ready, adding a couple of extra minutes if cold.

Yes. Ground turkey works well. Season generously and drain any excess liquid.

A simple side salad or roasted vegetables pair nicely for a complete meal.

Yes. Cool completely and freeze in the foil cups. Reheat from frozen or thawed in the oven or air fryer.

Test your knowledge

5 quick questions about these high-protein mini pizza cups

1. Protein per cup?

2. Net carbs per cup?

3. Why avoid overfilling the cups?

4. About how long does this take?

5. Best way to reheat leftovers?

High-Protein Mini Pizza Cups