Pizza Casserole
A cheesy cauliflower base topped with no-sugar pizza sauce, Italian sausage, pepperoni, peppers and mushrooms and baked until bubbling — pizza night in a sliceable casserole.
Nutrition per serving
1 square (⅙ of a 9 × 13-inch dish)- Net carbs
- 7.5g
- Calories
- 432kcal
- Protein
- 25g
- Fat
- 33g
- Total carbs
- 9.7 g
- Fiber
- 2.3 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Vegetarian: No sausage or pepperoni — instead extra mushrooms, spinach, black olives and a little more mozzarella.
- Cook all the mushrooms and the pepper in the olive oil for 6–7 minutes, until browned and dry, then stir in the spinach just until wilted. Spread over the sauce, top with the olives and all the mozzarella, and bake as written.
Zucchini base: Grated zucchini, squeezed dry and bound with a little almond flour, makes the base instead of cauliflower.
- Toss the grated zucchini with the salt, let it drain 10 minutes, then wring it out very well in a towel — no microwaving needed. Mix in the almond flour along with the eggs and cheese, and bake the base 25 minutes, until golden.
- Cauliflower base
- Toppings
- Nice to have (optional)
- Cauliflower base
- Toppings
-
¾ lb Italian sausageleave out -
2 oz pepperonileave out - Also add
- Nice to have (optional)
- Cauliflower base
- Toppings
- Also add
- Nice to have (optional)
Estimated cost $13.49 for 6 servings ($2.25 each) · how we estimate
Instructions
-
Heat the oven to 400°F (200°C) and line a 9 × 13-inch (23 × 33 cm) baking dish with parchment.
-
Microwave the riced cauliflower in a covered bowl for 5 minutes. Let it cool until you can handle it, then squeeze it very dry in a clean kitchen towel.
-
Mix the cauliflower with the eggs, 1 cup mozzarella, parmesan, Italian seasoning, garlic powder and salt. Press evenly into the dish and bake 20 minutes, until set and golden at the edges.
-
Meanwhile, brown the sausage in a skillet over medium-high heat, breaking it up, until no pink remains (160°F/71°C). Add the pepper and mushrooms and cook 4–5 minutes, until softened and the mushroom liquid has evaporated. Drain off any fat.
-
Spread the sauce over the baked base, then top with the sausage mixture, the remaining mozzarella and the pepperoni.
-
Bake 15–20 minutes, until the cheese is bubbling and the pepperoni curls. Rest 10 minutes, then cut into squares and scatter with basil.
Tips for success
-
Squeezing the cauliflower dry is the difference between a base that holds together and a soggy one. - Use no-sugar marinara or a pizza sauce with no added sugar, and keep the layer thin.
- Swap in your favorite toppings, keeping an eye on sweeter vegetables like onions and red peppers.
Nice to have, not needed
- A nut-milk bag or thin kitchen towel squeezes the cauliflower driest — paper towels work but take a lot of them.
Storage & meal prepMeal-prep friendly
- Keeps 4 days in the fridge
- Freezes up to 2 months
Reheat: Reheat squares at 375°F (190°C) for 10–12 minutes, or in an air fryer, to keep the base firm.
Prep tip: Freeze cooled squares individually wrapped; reheat from frozen at 375°F (190°C) for 20–25 minutes.
Refrigerate up to 4 days. Reheat squares at 375°F (190°C) for 10–12 minutes, or in an air fryer, to keep the base firm.
Variations
2 variations, each with its own ingredients and macrosVegetarian
DietNo sausage or pepperoni — instead extra mushrooms, spinach, black olives and a little more mozzarella.
- + 2 cups extra mushrooms
- + 2 cups baby spinach
- + ⅓ cup sliced black olives
- + ½ cup extra shredded mozzarella
- + 1 tbsp olive oil
- no Italian sausage
- no pepperoni
6.9 g net · 286 kcal · 19 g protein · 20 g fat · ≈$2.08 per serving (−0.6 g net carbs vs the original)
Zucchini base
SwapGrated zucchini, squeezed dry and bound with a little almond flour, makes the base instead of cauliflower.
- riced cauliflower → zucchini
- + ¼ cup blanched almond flour
7.8 g net · 459 kcal · 26 g protein · 35 g fat · ≈$2.44 per serving (+0.3 g net carbs vs the original)
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