High-Protein Supreme Pizza Casserole
All the classic supreme pizza flavors in a high-protein, low-carb casserole — ready in 35 minutes
This is supreme pizza turned into a hearty high-protein casserole. A base of seasoned ground beef and cauliflower (or low-carb alternative) is layered with pizza sauce, pepperoni, mushrooms, peppers, and plenty of melted mozzarella. Every serving delivers 32 g of protein and only 6 g net carbs.
One dish, completely sugar-free, and perfect for a satisfying pizza-night dinner that still fits your macros.
Why you’ll love this casserole
- 32g protein per serving — pizza night without the carb crash
- Only 6g net carbs and fully sugar-free
- Classic supreme pizza toppings in every bite
- Ready in about 35 minutes
- One baking dish, minimal cleanup
- Excellent for meal prep and leftovers
Health notes
- High protein: Ground beef and mozzarella keep the protein high and the dish filling.
- Low carb: Cauliflower base and sugar-free pizza sauce keep net carbs controlled.
- Sugar-free: No added sugar in the sauce or toppings.
- Satisfying: Pepperoni, mushrooms, and peppers deliver classic pizza flavor.
Key element — well-drained cauliflower
If using riced cauliflower, squeeze out as much moisture as possible after cooking. Excess water makes the casserole watery instead of firm and sliceable.
New High Protein Recipes
High-Protein Supreme Pizza Casserole
- Prep10 min
- Cook25 min
- Total35 min
- Servings6 servings
- Calories420 kcal
Ingredients
Instructions
- Prep and cook the base. Preheat oven to 375°F (190°C). In a large skillet over medium-high heat, cook the ground beef with the onion until browned and cooked through, about 7–8 minutes. Drain excess fat. Stir in the garlic, Italian seasoning, garlic powder, salt, and pepper.
- Add cauliflower. Stir in the well-drained riced cauliflower and cook 3–4 minutes until heated through and any remaining moisture evaporates. Taste and adjust seasoning.
- Assemble. Spread the beef-cauliflower mixture evenly in a 9×13-inch baking dish. Spoon the pizza sauce over the top and spread it evenly. Sprinkle with half the mozzarella.
- Add toppings. Layer the pepperoni, mushrooms, and green pepper over the cheese. Top with the remaining mozzarella and any optional toppings. Sprinkle with a little extra Italian seasoning if desired.
- Bake. Bake 20–25 minutes until the cheese is melted, bubbly, and lightly golden. Let rest 5 minutes before slicing. Garnish with fresh basil or parsley and serve.
Notes & Tips
- Squeeze the cauliflower thoroughly — excess moisture is the main cause of a watery casserole.
- Use a good melting mozzarella for the best stretch and golden top.
- For extra browning, broil the last 1–2 minutes while watching closely.
- Let the casserole rest a few minutes after baking so it sets and slices cleanly.
- This reheats beautifully and makes excellent leftovers for lunch.
Variations & serving ideas
- 1–1½ cups sugar-free pizza sauce or low-carb marinara
- 2 cups shredded mozzarella cheese
- 20–25 slices turkey or regular pepperoni
- 1 cup sliced mushrooms
- ½ green bell pepper, diced
- Optional: black olives, red onion, or banana peppers
- Turkey or chicken: Use lean ground turkey or chicken for a lighter version.
- No cauliflower: Use cooked spaghetti squash or zucchini noodles (well-drained).
- Extra cheesy: Add a layer of ricotta or cream cheese mixed with an egg for a ricotta-style base.
- Spicier: Use hot Italian sausage and extra red pepper flakes.
- Meat-lover’s: Add cooked crumbled Italian sausage or chopped cooked bacon along with the pepperoni.
- Veggie supreme: Load up with extra mushrooms, peppers, olives, and red onion; reduce the meat slightly if desired.
- Spicy version: Use hot Italian sausage, extra red pepper flakes, and spicy pepperoni.
- White pizza style: Skip the red sauce and use a garlic-cream or ricotta base with mozzarella and toppings.
- To finish:
- Extra Italian seasoning or red pepper flakes
- Fresh basil or parsley for garnish
Storage
- Refrigerator: Up to 4 days (Covered; reheat in oven or microwave)
- Freezer: Up to 2 months (Freeze in portions; thaw overnight in the fridge)
- Meal prep: Up to 4 days (Perfect for grab-and-go lunches)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 420 kcal |
| Total fat | 28 g |
| Sodium | 780 mg |
| Total carbohydrate | 9 g |
| Fibre | 3 g |
| Protein | 32 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this casserole keto-friendly?
Yes. At 6g net carbs per serving it fits most keto plans when using sugar-free pizza sauce and well-drained cauliflower.
Can I use frozen cauliflower rice?
Yes. Thaw it completely and squeeze out as much moisture as possible before adding it to the skillet.
Why is my casserole watery?
The cauliflower still had too much moisture. Squeeze it thoroughly after cooking or thawing, and cook it a few extra minutes in the skillet to drive off liquid.
Can I make it ahead?
Yes. Assemble the casserole up to a day ahead, cover, and refrigerate. Add a few extra minutes to the bake time if going into the oven cold.
What can I serve with it?
A simple green salad or roasted broccoli pairs well and keeps the meal low-carb.
Can I freeze leftovers?
Yes. Freeze individual portions for up to 2 months. Thaw in the refrigerator and reheat in the oven or microwave.
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