I find this recipe is perfect when I’m craving pizza but want to skip the crust. It gives me all the delicious pizza flavors without the heaviness. The cauliflower base soaks up the seasoning beautifully and holds up under all that gooey cheese and savory sausage. It’s a great family-friendly meal that’s easy to prepare and feels indulgent, even though it’s a healthier choice. Plus, it’s perfect for meal prepping or sharing with guests.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
1 large head of cauliflower, chopped 1 tablespoon olive oil 1 teaspoon garlic powder 1 teaspoon onion powder Salt and pepper to taste 1 cup marinara sauce, preferably low sugar 1 1/2 cups shredded mozzarella cheese 1/2 cup grated Parmesan cheese 1/2 pound Italian sausage, cooked and crumbled 1/2 red bell pepper, sliced 1/2 green bell pepper, sliced 1 teaspoon dried oregano
Directions
I preheat the oven to 400°F (200°C).
I chop the cauliflower and pulse it in a food processor until it resembles rice.
In a large skillet over medium heat, I heat the olive oil and cook the cauliflower “rice” for about 5–7 minutes, until softened. I season it with garlic powder, onion powder, salt, and pepper.
I spread the cooked cauliflower evenly into two round aluminum foil containers.
Then I pour the marinara sauce over the cauliflower base and spread it evenly.
I sprinkle half the mozzarella and all the Parmesan cheese over the sauce.
I top everything with the cooked sausage, sliced red and green bell peppers, and the remaining mozzarella.
I finish by sprinkling dried oregano on top.
I bake the casserole for 25–30 minutes, or until the cheese is bubbly and golden brown.
I let it cool slightly before serving.
Servings and timing
This recipe makes about 4 to 6 servings. From start to finish, it takes roughly 45 minutes—about 15 minutes for prep and 30 minutes to bake. It’s perfect for a cozy evening meal or a casual gathering with friends or family.
Variations
If I want to switch it up, I sometimes make it vegetarian by skipping the sausage and adding mushrooms, black olives, or spinach. When I’m feeling extra cheesy, I mix in cheddar or gouda with the mozzarella for a deeper flavor. For a spicier version, I toss in some red pepper flakes or sliced jalapeños before baking. This dish is really easy to customize depending on what I have in the fridge or what toppings I’m craving.
storage/reheating
Leftovers store really well in the fridge. I keep them in an airtight container for up to 4 days. When I’m ready to reheat, I pop a serving in the microwave for about 1–2 minutes, or warm it in the oven at 350°F until heated through. It even freezes well—just wrap portions tightly and freeze for up to 2 months. I thaw it overnight in the fridge before reheating.
FAQs
How do I make the cauliflower base less watery?
I usually sauté the cauliflower “rice” thoroughly to release moisture. If it still seems wet, I’ll press it lightly with a paper towel before assembling the casserole.
Can I use frozen cauliflower rice?
Yes, I can! I just make sure to thaw it completely and squeeze out any excess moisture before cooking it in the skillet.
What kind of marinara sauce should I use?
I look for a low sugar or no-added-sugar marinara to keep things low carb. Homemade or store-bought both work as long as the flavor is good.
Can I make this casserole ahead of time?
Absolutely. I sometimes prepare the entire casserole the night before and store it in the fridge. Then I just bake it fresh when I’m ready to serve.
Is this dish keto-friendly?
Yes, this casserole fits well into a keto lifestyle, especially if I use a low-carb marinara and avoid any high-carb toppings.
Conclusion
This low carb cauliflower pizza casserole has become one of my go-to comfort meals. It’s hearty, flavorful, and easy to make, and I love that I can enjoy all the pizza flavors without feeling weighed down. Whether I’m making it for a family dinner or just meal prepping for the week, it always hits the spot.
This easy low carb cauliflower pizza casserole is the perfect healthy dinner option for pizza lovers. Packed with cheese, sausage, and bell peppers, it’s a flavorful weeknight meal the whole family will love.
Author:Ella
Prep Time:15 minutes
Cook Time:30 minutes
Total Time:45 minutes
Yield:4–6 servings
Category:Dinner, Casserole, Low Carb
Method:Baking
Cuisine:American, Italian-Inspired
Diet:Gluten Free
Ingredients
1 large head of cauliflower, chopped
1 tablespoon olive oil
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper, to taste
1 cup marinara sauce, preferably low sugar
1½ cups shredded mozzarella cheese
½ cup grated Parmesan cheese
½ pound Italian sausage, cooked and crumbled
½ red bell pepper, sliced
½ green bell pepper, sliced
1 teaspoon dried oregano
Instructions
Preheat oven to 400°F (200°C).
Pulse chopped cauliflower in a food processor until it resembles rice.
In a large skillet, heat olive oil over medium heat. Add cauliflower rice and cook for 5–7 minutes, until softened. Season with garlic powder, onion powder, salt, and pepper.
Spread the cooked cauliflower evenly in two round aluminum foil containers.
Top with marinara sauce, spreading evenly.
Sprinkle half of the mozzarella and all the Parmesan over the sauce.
Add cooked sausage, red and green bell peppers, and remaining mozzarella.
Sprinkle dried oregano on top.
Bake for 25–30 minutes, or until cheese is bubbly and golden brown.
Let cool slightly before serving.
Notes
For a vegetarian version, skip the sausage and add more veggies like mushrooms or olives.
Spice lovers can add red pepper flakes before baking.
Try a cheese blend like cheddar or gouda for added flavor.
