Low-Carb Pizza Casserole
Low-Carb Pizza Casserole
Pepperoni, beef, melted cheese – 35 minutes, one glass dish
This is a pizza casserole, not a crust pizza. Cauliflower, browned beef, sugar-free sauce, mushrooms, and peppers bake under mozzarella and pepperoni until the cheese is gold and the slices curl, like the dish in the photo. No dough. Thirty-five minutes.
Six servings. Squeeze the cauliflower dry or the pan goes watery.
Why you’ll love this pan
- 28g protein per serving – pizza night that holds you
- Only 7g net carbs – cauliflower instead of crust
- About 35 minutes, one glass dish
- Pepperoni, beef, mushrooms, peppers, gold cheese, like the photo
- No dough, no flour
- Leftovers reheat for lunch
Health notes
- High protein: Ground beef, mozzarella, and pepperoni.
- Low carb: Cauliflower base and sugar-free pizza sauce.
- Six servings: One 9×13 glass dish.
- Macros are per serving, not the whole pan. Regular pizza sauce often has sugar.
Key element – squeeze the cauliflower, and put the pepperoni on last
Wet cauliflower makes a soggy casserole. Steam or microwave it, then squeeze hard in a towel. Pepperoni goes on top of the cheese so the slices curl and spot, like the photo. Buried slices stay pale and greasy.
Ingredients
Casserole (6 servings)
- 1 medium head cauliflower, cut into small florets (about 5 cups)
- 1 lb (450g) lean ground beef
- 1/2 small onion, diced
- 2 garlic cloves, minced
- 1 cup sugar-free pizza sauce or crushed tomatoes
- 1 tsp Italian seasoning
- 1/2 tsp salt + 1/4 tsp black pepper
- 1 1/2 cups shredded mozzarella, divided
- 1/2 cup sliced mushrooms
- 1/3 cup diced green bell pepper
- 20 to 24 slices pepperoni
- 2 Tbsp grated Parmesan, optional
Swaps
- Italian sausage: Use 1 lb, casings off. Drain extra fat.
- Turkey: Same weight. Add 1 tsp oil so it browns.
- No cauliflower: Use 4 cups zucchini coins, salted and patted dry.
- Olives: Scatter 1/4 cup sliced olives with the peppers.
Instructions
| 1 | Cauliflower. Heat oven to 400 F (200 C). Microwave or steam florets 5 minutes until just tender. Drain, then squeeze hard in a clean towel until almost dry. |
| 2 | Brown. In a skillet, brown beef and onion 6 to 7 minutes. Drain fat. Stir in garlic, pizza sauce, Italian seasoning, salt, and pepper. Simmer 2 minutes. |
| 3 | Layer. Spread squeezed cauliflower in a greased 9×13 glass dish. Toss with 1/2 cup mozzarella. Spoon the beef sauce over it. Scatter mushrooms and green pepper. |
| 4 | Cheese and pepperoni. Cover with remaining mozzarella and Parmesan. Lay pepperoni on top so the slices sit on the cheese, like the photo. |
| 5 | Bake. Bake 20 to 22 minutes until the cheese is bubbling and the pepperoni edges curl. Rest 5 minutes. Cut 6 servings. |
Pro tips
- Squeeze the cauliflower twice if it still drips. Water ruins the sauce.
- Sugar-free sauce only. Regular pizza sauce often hides sugar.
- Pepperoni on top, not mixed in, so it curls like the photo.
- Broil 60 seconds at the end if you want darker cheese spots.
- Rest 5 minutes so the slices hold when you cut.
Nutrition
| Nutrient | Per serving (1 of 6) |
|---|---|
| Calories | 360 |
| Protein | 28g |
| Net carbohydrates | 7g |
| Total carbohydrates | 10g |
| Fiber | 3g |
| Total fat | 22g |
| Sodium | 780mg |
Estimates with lean beef, cauliflower, sugar-free sauce, and mozzarella. Regular pizza sauce or a flour crust will raise carbs.
Variations
Supreme
Add 1/4 cup sliced olives and extra green pepper with the mushrooms.
Spicy
Use hot Italian sausage and a pinch of red pepper flakes in the sauce.
Chicken
Swap the beef for 1 lb shredded cooked chicken. Stir it into the sauce, no extra brown time.
Meat lovers
Add 4 slices cooked, chopped bacon with the pepperoni.
Storage
| Method | Time | Notes |
|---|---|---|
| Refrigerator | Up to 4 days | Reheat 12 minutes at 350 F |
| Freezer | Up to 2 months | Cool, wrap, then freeze by the slice |
| Meal prep | 6 boxes | One square per box |
FAQ
Test your knowledge
5 quick questions about this pan
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the dish?
4. What stands in for the pizza crust?
5. Where do the pepperoni slices go?
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