Low Carb Cauliflower Pizza Casserole

Servings: 4–6
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

This Low Carb Cauliflower Pizza Casserole delivers all the cheesy, saucy flavor of pizza—without the crust. Made with cauliflower “rice,” Italian sausage, bell peppers, and plenty of melted cheese, this easy baked casserole is perfect for keto-friendly dinners, meal prep, or satisfying comfort food without the carbs.

Ingredients

1 large head cauliflower, chopped

1 tablespoon olive oil

1 teaspoon garlic powder

1 teaspoon onion powder

Salt and black pepper, to taste

1 cup low-sugar marinara sauce

1 ½ 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

Directions

Preheat Oven
Preheat your oven to 400°F (200°C).

Rice the Cauliflower
Place the chopped cauliflower into a food processor and pulse until it resembles rice-sized pieces.

Cook the Cauliflower
Heat olive oil in a large skillet over medium heat. Add the cauliflower rice and cook for 5–7 minutes, stirring occasionally, until softened. Season with garlic powder, onion powder, salt, and pepper.

Assemble the Casserole
Spread the cooked cauliflower evenly into baking dishes or casserole pans.
Spoon the marinara sauce evenly over the cauliflower layer.

Add Cheese & Toppings
Sprinkle half of the mozzarella cheese and all of the Parmesan over the sauce.
Top with cooked Italian sausage, red bell pepper, and green bell pepper.
Finish with the remaining mozzarella cheese and sprinkle with dried oregano.

Bake
Bake uncovered for 25–30 minutes, or until the cheese is melted, bubbly, and lightly golden.

Cool & Serve
Let the casserole cool for 5–10 minutes before serving so it sets slightly.

Tips & Variations

Keto-friendly: Use a marinara with no added sugar to keep carbs low.

Extra pizza flavor: Add sliced pepperoni, olives, or mushrooms.

Vegetarian option: Skip the sausage and add zucchini or mushrooms.

Spicy twist: Use hot Italian sausage or sprinkle red pepper flakes on top.

Make ahead: Assemble up to 24 hours in advance and bake when ready.