High-Protein Pepperoni Mushroom Pizza Casserole
High-Protein Pepperoni Mushroom Pizza Casserole
Cheesy pizza casserole loaded with pepperoni and mushrooms — low-carb, sugar-free, and ready in 35 minutes
This high-protein pepperoni mushroom pizza casserole brings all the classic pizza flavors into an easy, low-carb bake. A creamy, cheesy base is topped with pepperoni and mushrooms for a satisfying one-pan (or foil-pan) meal. Every pan delivers 32 g of protein and only 5 g net carbs.
Low-carb, sugar-free, and perfect for meal prep or a quick family dinner.
Why you’ll love this casserole
- 32g protein per pan — a complete high-protein meal
- Only 5g net carbs and fully sugar-free
- Classic pepperoni + mushroom pizza flavor
- Ready in about 35 minutes
- Great for meal prep in foil pans
- Cheesy, savory, and satisfying
Health notes
- High protein: Cheese, eggs, and optional protein powder deliver the protein.
- Low carb: No crust — just a creamy pizza-style base.
- Sugar-free: Use sugar-free pizza sauce or marinara.
- Meal-prep friendly: Bake in individual foil pans for easy portions.
Key element — don’t overbake
Bake until the cheese is melted and bubbly and the edges are set. Overbaking can dry out the casserole.
Ingredients
Base
- 8 oz (225g) cream cheese, softened
- 4 large eggs
- 1 cup shredded mozzarella
- ½ cup shredded cheddar or Parmesan
- ½ cup sugar-free pizza sauce or marinara
- 1 scoop unflavored or mozzarella-flavored protein powder (optional)
- 1 tsp Italian seasoning
- ½ tsp garlic powder
- ½ tsp salt
- ¼ tsp black pepper
Toppings
- ½–¾ cup sliced pepperoni
- 1 cup sliced mushrooms
- Extra shredded mozzarella for the top
- Optional: sliced black olives, diced green pepper, or red pepper flakes
Swaps
- Sausage: Brown Italian sausage and add it to the base or on top.
- Chicken: Stir in cooked shredded chicken for extra protein.
- Veggie-loaded: Add spinach, zucchini, or more mushrooms.
- Dairy-free: Use dairy-free cream cheese and cheese alternatives.
Instructions
| 1 | Preheat and prep. Preheat oven to 375°F (190°C). Lightly grease 4 small foil pans or one larger baking dish. |
| 2 | Make the base. In a bowl, beat the cream cheese until smooth. Add the eggs, mozzarella, cheddar, pizza sauce, protein powder (if using), Italian seasoning, garlic powder, salt, and pepper. Mix until well combined. |
| 3 | Assemble. Divide the mixture among the pans (or spread into one dish). Top with sliced mushrooms, pepperoni, and a generous sprinkle of extra mozzarella. |
| 4 | Bake. Bake 20–28 minutes until the cheese is melted and bubbly and the edges are set. Let rest 5 minutes before serving. |
Pro tips
- Softened cream cheese mixes more smoothly with the eggs.
- If using foil pans, place them on a baking sheet for easier handling.
- Don’t overbake — the casserole firms as it cools.
- These reheat well and freeze nicely for meal prep.
- Add a sprinkle of Parmesan or red pepper flakes right before serving.
Nutrition
| Nutrient | Per pan |
|---|---|
| Calories | 380 |
| Protein | 32g |
| Net carbohydrates | 5g |
| Total carbohydrates | 7g |
| Fiber | 2g |
| Total fat | 24g |
| Sodium | 780mg |
Estimates based on cream cheese, eggs, mozzarella, pepperoni, and sugar-free sauce. Exact numbers vary with brands and toppings.
Variations
Meat lover’s
Add cooked Italian sausage or ground beef along with the pepperoni.
Veggie pizza
Load up with mushrooms, spinach, olives, and green peppers.
White pizza style
Skip the red sauce and add garlic, ricotta, and extra mozzarella.
Single large pan
Bake the entire mixture in one 9×13-inch dish for 25–30 minutes.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Store covered |
| Freezer | Up to 2 months | Freeze individual pans; thaw and reheat |
| Reheat | Oven or microwave | Oven keeps the cheese bubbly |
FAQ
Test your knowledge
5 quick questions about this pepperoni mushroom pizza casserole
1. Protein per pan?
2. Net carbs per pan?
3. Why not overbake the casserole?
4. About how long does this take?
5. Best way to reheat leftovers?
