Mini Cauliflower Pizza Bites

Here's the Dish

I have to say, this is by far one of my favorite recipes that I’ve created since I’ve started Dashing Dish… and that’s saying a lot! These cauliflower pizza bites taste like a yummy combination of a piece of pizza and a breadstick all wrapped into a mini little bite.  Plus, they are just perfect for dipping! These pizza bites would make a delicious snack, side, or lunch! Not to mention they are sure to please kids and husbands!


The estimated total time to make this recipe is 40-45 minutes.


Preheat oven to 425. Line 14 mini muffin cups with silicone liners, or foil muffin liners with paper liners removed. Spray liners with non-stick cooking spray. Set aside.


Wash cauliflower, and cut in half, (save the rest for later). Break cauliflower into segments, and place in food processor. Pulse until it reaches a rice-like texture.


Place cauliflower in microwave safe bowl and microwave for 8 minutes. (Do NOT add water or cover).


Remove cauliflower from microwave and add the rest of the ingredients. Stir to combine. Place back in microwave for 2 minutes. Mix again.


Scoop cauliflower mixture into muffin liners, dividing evenly between the 14 mini liners. Fill to the top, and press filling down so it’s compact in liner.


Place muffin tin in the oven and bake muffins for 30-35 minutes, or when top starts to become golden brown. Remove from the oven, let cool completely before popping the muffins out of the liners. Serve warm with pizza sauce for dipping!


2 cupsCauliflower (about 1/2 head of cauliflower)
1/4 cupEgg whites (or 1 large egg white)
1/8 cupLow fat cottage cheese
1/4 cupParmesan cheese
1/2 tsp Dried oregano 1
1/2 tspDried basil 1
1/4 tspGarlic powder
1/4 cupMini turkey pepperoni’s (or regular size turkey pepperoni cut into quarters) 2
Optional Topping: Additional pepperoni’s to place on top just before cooking

1 Or you could use 1 tsp Dried Italian Seasoning.

2 Turkey pepperoni's are often found next to the bacon in your local grocery store.

Katie's Tip!

These Cauliflower Pizza Bites are SO tasty when dipped in pizza sauce!

Nutrition Breakdown

14 Mini Pizza Bites
21 Calories Each
1 g Carbohydrate
2 g Fiber
1 g Fat
0 WWP+*

*Weight Watchers Points per serving


Liz (formerly VeggieGirl) said:

Just bookmarked this recipe :) Can’t wait to try it!

March 5th, 2012 — 6:06am  |  Reply

Tory said:

Zero PPV per Pizza Bite?! Oy vey! I must try these ASAP!

March 5th, 2012 — 6:19am  |  Reply

Lauren said:

Would these work using regular sized muffin cup instead of mini? Obviously it would make less but I’m wondering if a bigger version would hold together.

March 5th, 2012 — 7:08am  |  Reply

Damie said:

I doubled it for regular size.

July 2nd, 2012 — 8:08pm  | 

Linda said:

Once cooling off, are they easy to pop out of pans?

October 11th, 2012 — 12:21pm  | 

Lizzie said:

Great idea to make in mini muffin cups!!!

March 5th, 2012 — 7:20am  |  Reply

Katie Farrell said:

yes they would work in bigger tins too lauren! :)

March 5th, 2012 — 9:04am  |  Reply

Jennifer said:

I miss your step-by-step pictures!

March 5th, 2012 — 12:35pm  |  Reply

Beth said:

This recipe sounds great! My family and I love pizza and this one will please everybody. Just have a few questions. Is a serving size 1 mini pizza bite? Also, do you think these would freeze? Thanks you so much for sharing all of your great recipes:)

March 5th, 2012 — 3:15pm  |  Reply

Amber said:

I love this! These would be great as appetizers or to serve at a party!

March 5th, 2012 — 5:09pm  |  Reply

Pirkko said:

Wonderful recipe. I love cauliflower.
Thank You oodles for this.


March 5th, 2012 — 6:11pm  |  Reply

pure2raw twins said:

yes please!!! those look fantastic. I need to try it out!! YUM

March 5th, 2012 — 7:49pm  |  Reply

Anna said:

What a fun twist on pizza!

March 6th, 2012 — 6:19am  |  Reply

Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate said:

These look super yummy! And 2 grams of fiber per bite? That’s awesome! What a creative way to boost the fiber content of one of my favorite meals – pizza!

March 6th, 2012 — 7:44am  |  Reply

viviane said:

Can’t wait to try them.
Bravo, très appétissant, j’ai bien hâte de l’essayer.

March 6th, 2012 — 7:50am  |  Reply

Nataly said:

Can you please cottage cheese with anything else? like greek yogurt or something…? Thanx! looks delish

March 6th, 2012 — 10:27am  |  Reply

Shasha said:

I made these but I used feta cheese and Parmesan and chop bell pepper up with the Califlower After fully cooked, I them add piza sauce n top with a little low fat mozzarella cheese and top with BBQ chicken or pineapple or olives and mushrooms. Toppings of choice

December 9th, 2013 — 4:56am  | 

Nataly said:

Will Greek Yogurt not substitute well? I’m generally not a fan of cottage cheese if the texture or taste is detectable, but id like to keep it low in fat

March 6th, 2012 — 2:20pm  |  Reply

Krissy's Creations said:

I love that you can make anything pizza related and it be totally delicious! And healthy! Great recipe {as usual!} Katie!

March 6th, 2012 — 4:19pm  |  Reply

Aggie said:

I saw these floating on Pinterest today and am so glad I did! I love your site!

March 6th, 2012 — 5:18pm  |  Reply

Life's a Bowl said:

These sound absolutely delicious! I have a bag of frozen cauliflower in the freezer and ironically bought some turkey pepperoni’s yesterday :D

March 7th, 2012 — 4:28am  |  Reply

Kerrie said:

why does it say save the rest of the cauliflower in parentheses? do you only process half of the cauliflower and mix in the nonprocessed half? Because nowhere in the recipe does it say to do anything with the other half of cauliflower. confusing

March 7th, 2012 — 7:19am  |  Reply

Sherri said:

Do you know if these can be frozen? Great on the go item for a quick lunch if you could pop them in the microwave.

Thanks so much for sharing!

March 7th, 2012 — 8:59am  |  Reply

Nataly said:

These were DELICIOUS! nobody could even tell that they were made of cauliflower of all things!

March 8th, 2012 — 10:31am  |  Reply

Laura said:

These were fantastic! My husband usually refuses to eat cauliflower, but he ate these and requested I make more! Will definitely be making these again and again. Thanks for such a great recipe!

March 8th, 2012 — 11:41am  |  Reply

Stacia said:

I wouldn’t mind some step by step pictures too because while the ones that I made were very yummy I wasn’t sure if I cooked the cauliflower right. My microwave is a high wattage so I wasn’t sure if it was suppose to look like what it did after it was in there for 8 mins. I just cooked it at a different time and temp in the oven till it seemed ready. Was still good!

March 16th, 2012 — 10:53am  |  Reply

Ashley said:

I made these and they were absolutely delicious! thank you so much :) I’m sooo glad I found your website on pinterest; it is filled with wonderful recipes. Thanks again!
love and blessings, ashley. xo

March 19th, 2012 — 8:14pm  |  Reply

Tasha said:

I’m dying to make these, but I cannot track down any mini muffin foil liners or silicone mini muffin molds locally. I do have a nonstick mini pan, would spraying that with nonstick spray work in place of the liners or would they still stick?

March 21st, 2012 — 12:04pm  |  Reply

Shasha said:

I don’t use liners. I own a ceramic mini muffin pan and once they cool a little they come out with no problem

December 9th, 2013 — 5:01am  | 

Tasha said:

Well, I tried making my own foil liners by basically stuffing foil in the pan and trimming it to size, then sprayed them with nonstick spray. Unfortunately, this was anything but successful! But I ended up eating a few using a spoon and saving what I could. Live and learn! I didn’t think to try World Market for the liners, I think I’ll make a trip over there later tonight to see if I can find some :).

March 21st, 2012 — 5:35pm  |  Reply

Becca said:

Hi, I tried making these last night and I struggled a bit with the weights as I work in grams (in UK). They taste nice but don’t look quite so cake like as your pic and I only got 6 servings (used cupcake/mini muffin cases) Help. Thanks :)

March 27th, 2012 — 2:40am  |  Reply

Becca said:

I used 200g of Cauliflower, 2 smallish egg whites, 30g Cottage Cheese and 25g grated cheese. Thanks :)

March 28th, 2012 — 2:04am  |  Reply

Darcie said:

What kind of “grated” parm are you suppose to use? The grated that goes through a cheese grater or gated that you shake out of a Kraft canister?

July 12th, 2014 — 11:57am  | 

Dashing Dish said:

more like the kraft kind :)

July 12th, 2014 — 5:33pm  | 

Melissa said:

I made these, did not add water, and for some reason hey came out very wet. Almost mushy like quiche. Is this how its supposed to be?

My only guess is that I over processed the collie flower. Also I did mine on the stop top, is it possible it was just over cooked?

Oh also I did cook them in the over until they were golden brown, so I don’t think I undercooked it.

I love the idea of this, and would love to try again. Any suggestions?

April 1st, 2012 — 7:56am  |  Reply

Shasha said:

I used a cast iron frying pan . I put the Califlower in the hot pan with noting I but Califlower I just flip around the Califlower for a few min then remove from heat. Let cool , then mix in the egg white , and my spices and cheeses. Then I put the mixture in my ceramic mini muffin pan. Let it totally turn golden brown. Then I add sauce and toppings of choice and back in oven for several more min. Let cool for a few min and them lift right out of pan

December 9th, 2013 — 5:16am  | 

Shannon Conklin said:

If we made these regular sized muffins rather than mini muffins do you know what calorie count and other nutritional info would be? Also, would baking time differ? Can’t wait to get my kids today cauliflower pizza!!!!!

April 1st, 2012 — 2:21pm  |  Reply

Kelly said:

I am really excited to try this recipe for my SUPER picky eater! I would just love to see an option for a printer friendly version.

April 12th, 2012 — 8:06am  |  Reply

Sammy said:

Made these tonight– so yummy! I used what I had on hand in the house, so there were some substitutions… I used fat free ricotta instead of cottage cheese, as well as fresh basil, parsley, and oregano from the garden– came out REALLY good! I could eat them every night! I also made a sauce from roasted cherry tomatoes, more cheese, more fresh herbs, and tomato paste. Thanks for the great recipe!!

April 13th, 2012 — 8:55pm  |  Reply

Donna said:

I just made these for my kids (10 and 8 yrs.) and they are all gone! I did not tell them it was cauliflower – they had no idea. They want to know when I am making these again. Thank you so much for great recipes. Can’t wait to try more….

April 29th, 2012 — 9:08pm  |  Reply

Jennifer said:

These were so delicious! My husband, boys and even my dogs enjoyed these! There were no leftovers, thanks so much for this healthy recipe!

May 2nd, 2012 — 9:06am  |  Reply

Josephine Peyton Sturkey said:

these look awesome! how many servings does this make?

May 4th, 2012 — 10:32am  |  Reply

Dashing Dish said:

thanks! :) 14 servings

May 4th, 2012 — 11:07am  | 

Sarah said:

So excited to try! In your opinion, how many of these would one have to eat to get to 1 WW pointsplus value?

May 8th, 2012 — 2:20am  |  Reply

Dashing Dish said:

I’m pretty sure 4 would equal 1 pp

May 8th, 2012 — 8:35am  | 

sabrina faith said:

can you make these with a meat substitute???

May 14th, 2012 — 5:36pm  |  Reply

Dashing Dish said:

sure can! what were you thinking? you dont need to add teh pepperonis if you dont want to!

May 14th, 2012 — 9:13pm  | 

Tiffany Mascho said:

I tried this recipe today and unfortunately mine didn’t turn out like it was supposed to. When I microwaved the cauliflower it started burning and there wasn’t much cauliflower left after being microwaved. I was wondering if by adding water it would help but it said don’t add water so I didn’t…

May 22nd, 2012 — 5:55pm  |  Reply

Dashing Dish said:

hmm…it may have been that your microwave was at a high heat.. some microwaves do that… I microwave cauliflower like this all the time and have never had that problem.. you could try changing your settings to low heat on the microwave, or you could try adding a little bit of water (like 1/4 cup) next time.. sorry that happened!

May 22nd, 2012 — 10:54pm  | 

Carm said:

I made these last night and they were a BIG hit with my husband!! We both loved them!!

June 4th, 2012 — 5:08pm  |  Reply

Janis said:

I made these for dinner tonight!! DELISH!! Thanks. I’ve already made cauliflower pizzas before, but this is a different spin on that. Loved it.

June 7th, 2012 — 7:14pm  |  Reply

Tiffany Buss said:

These were fantastic!! Is there any protein in the recipe? Trying to calculate WWP and just wanted to make sure there were zero since an amount wasn’t listed. These were SO good!!!!!!!

June 23rd, 2012 — 7:45pm  |  Reply

Dawn said:

I am so going to try these tonight. I am always trying to find a way to incorporate vegies my son does not care for into his diet. Thanks for the recipe!!

July 6th, 2012 — 6:09am  |  Reply

Lindsey said:

Any thoughts on using frozen cauliflower in place of fresh? Fresh is just so expensive where I live..

July 29th, 2012 — 6:25pm  |  Reply

greg said:

Just for kicks I made some without any cheese or meat. Topped with a bit of pizza sauce. Very tasty and about half the calories !

August 9th, 2012 — 9:07am  |  Reply

greg said:

Made these today without cheese or meat just for kicks. Topped with a dallop of pizza sauce. Really tasty and calorie count is so low I think I burned more calories making them than I did eating them!

August 10th, 2012 — 11:46am  |  Reply

jessica garcia said:

They turned out great. Thank you

August 14th, 2012 — 11:28pm  |  Reply

Hillary said:

Looks and sounds delicious. How might one go about preparing there without a microwave? Would you use the oven or steam?

October 22nd, 2012 — 10:34am  |  Reply

Yummy Mummy said:

What about just using regular paper muffin liners? I don’t have foil or silicone.

February 5th, 2013 — 3:27pm  |  Reply

Dashing Dish said:

they will most likley stick to paper :(

February 5th, 2013 — 5:25pm  | 

Suzuki said:

Can you verify how many mini muffins this makes?
I made this for the Super Bowl and it made almost twice as many.
In th

February 5th, 2013 — 5:54pm  |  Reply

Dashing Dish said:

14 :)

February 5th, 2013 — 9:14pm  | 

Suzuki said:

Can you verify how many mini muffins this makes?
I made this for the Super Bowl and it made almost twice as many.
In this case the calories per muffin would be half!!
I just want to make sure I did it right. Do you measure the cauliflower after you put it in the food processor?

February 5th, 2013 — 5:56pm  |  Reply

Yummy Mummy said:

I have a non-stick muffin pan the industrial strength kind, would I still need foil muffin or silicon muffin liners? I was at the store yesterday and didn’t see any such animal.

February 7th, 2013 — 3:46pm  |  Reply

Dorinda said:


I was wondering if you could use frozen cauliflower in this recipe? thanks

February 21st, 2013 — 11:57pm  |  Reply

Dorinda said:

Hello, I was wondering if you cold use frozen cauliflower in this recipe? thanks

February 21st, 2013 — 11:59pm  |  Reply

Dashing Dish said:

no sorry :(

February 22nd, 2013 — 7:02am  | 

Shelly said:

I made these last night. I doubled the recipe but added three egg whites. I put them in a regular sized muffin tin with silicon liners. They are just fantastic! I have never really bought cauliflower because I wasn’t sure what to do with it… because of Pinterest I have been able to find amazing recipes like this one! Thanks!

February 27th, 2013 — 1:15pm  |  Reply

Erin Brady said:

Did you use three egg whites total or four. I’m making these in a few weeks and will need to double it as well.

October 17th, 2013 — 6:28pm  | 

Shelly @ Pastry Shells said:

Three egg whites! Enjoy!

October 18th, 2013 — 2:32pm  | 

OrnaBakes said:

Hi Katie,

I made these tonight and they were so yummy that I just posted them on my site—giving you full credit of course! Thank you for sharing!
Your site is lovely—I will definitely be following you.
Please check out my site and let me know what you think. I’m a newbie to this whole blogging thing.

March 6th, 2013 — 12:12am  |  Reply

Dashing Dish said:

Hi Orna,
Thank you for posting it on your website! It looks great :) Glad you liked them :)

March 6th, 2013 — 8:34am  | 

mel318g said:

these are very delicious! i had to make my own minor adjustments because I have a dairy allergy, so no cheese. they came out a big crumbly, no biggy, still awesome. Im making them for a second time tonight and used a bit of ground flax and some dairy free butter to stiffen them up. either way, they’ll be tasty :)

March 7th, 2013 — 8:12pm  |  Reply

Rebecca said:

I have made these twice in the past week!! First time I made it, I checked them at 25 minutes and they were pretty burnt but my hubby gobbled them up anyway. Second time, I only cooked them for 15-18 minutes and they were perfectly browned on the bottom and sides. Done! If you wait for the top to get all brown, the bottom and sides will burn. I also substituted cream cheese for the cottage cheese. EVERYONE loved them.

March 16th, 2013 — 1:06pm  |  Reply

Ellen said:

Anyone have a good idea for an egg substitute to use in this? My son has egg & dairy allergy….I guess I could give his powdered egg substitute a whirl?

April 11th, 2013 — 2:14pm  |  Reply

Anna Aliza Rosenbaum said:

These were delicious!! Thank you!

April 25th, 2013 — 8:28pm  |  Reply

rachel said:


October 7th, 2013 — 12:33pm  |  Reply

Erin Brady said:

Can you also top with a little mozzarella, or is that too much cheese.

October 17th, 2013 — 3:39pm  |  Reply

Sandra said:

Grating the cauliflower is a good alternative to using a food processor.

February 1st, 2014 — 6:32pm  |  Reply

celinda said:

just made these for a party and they were delicious…but they wouldn’t come out of the foil cupcake liners…we had to eat them with a spoon…what did i do wrong?

February 3rd, 2014 — 1:47am  |  Reply

Susan said:

Thanks for the recipe! These were a hit at our Superbowl party. I made a few modifications, which might address earlier comments/questions:
* I doubled the recipe (used the whole cauliflower)
* I used a whole egg instead of egg whites (I used 1 egg for the doubled recipe)
* I used regular (instead of mini) muffin cups (the doubled recipe made 12 muffins, about 1/2 – 3/4 full)
* I did not have foil liners for the muffin tin so I just sprayed with cooking spray instead. It did the trick, they did not stick!
* I did not include the pepperoni’s since we had quite a few vegetarians. They were still delicious!

February 6th, 2014 — 9:55am  |  Reply

Katie Farrell said:

nataly, you could use mozzerella cheese in place of the cottage cheese!

March 6th, 2012 — 10:52am  |  Reply

Katie Farrell said:

thank you krissy! you are so sweet! and i have to say, you are just as creative! must be the Lord! :)

March 6th, 2012 — 4:21pm  |  Reply

Katie Farrell said:

you could always try greek yogurt! i’m sure it would work, but it may be a bit too wet, i promise you dont taste the ccheese at all… but you could give yogurt a whirl! :)

March 6th, 2012 — 4:21pm  |  Reply

Katie Farrell said:

I fixed it so hope that clarifies kerrie! :)

March 7th, 2012 — 7:38am  |  Reply

Katie Farrell said:

Hi Sherri, they can be frozen! :)

March 7th, 2012 — 11:26am  |  Reply

Katie Farrell said:

Hi Tasha, I wish I knew, I have only ‘tested’ them out with the silicone liners… I got mine at world market! I guess you could always try! Sorry I can’t say for sure!

March 21st, 2012 — 4:44pm  |  Reply

Katie Farrell said:

Hi Becca…I actually only use cups…do you know what grams you used? I’ll see if I can help! :)

March 27th, 2012 — 3:46am  |  Reply

Katie Farrell said:

Hi Melissa, for sure it’s the stovetop… it probably didn’t dry the cauliflower out enough… did they still taste good? :)

April 1st, 2012 — 8:11am  |  Reply

Katie Farrell said:

hi shannon! i haven’t made them in regular size muffin pans yet, but i’m guessing it would make about 6 full size ‘muffins’ so in that case it would be 47 cals each (the whole batch is 280 calories, so just multiply by how ever many it makes!) :) Also, I’m guessing the baking time will just be about 5-10 minutes longer!

April 2nd, 2012 — 6:58am  |  Reply

Tempra said:

If using stove top, think skillet- no oil. I do not own a microwave either so I use a toaster oven or real oven. Line your sheet pan with parchment for non stick & simply ‘roast’ (high heat, short time). Don’t use convection on this process. It won’t ‘dry’ the veggie

July 1st, 2012 — 11:54pm  |  Reply

Dashing Dish said:

thanks for sharing that tip! :)

July 2nd, 2012 — 5:06am  |  Reply

Kristina said:

Just made lots and froze them! Thanks !

August 10th, 2015 — 12:20pm  |  Reply

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