Low-Carb Pizza Casserole

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Of course! A Low-Carb Pizza Casserole is a fantastic, satisfying dish that delivers all the flavors of pizza without the carb-heavy crust. It’s essentially a deconstructed pizza baked in a dish, making it easy to prepare and perfect for meal prep.

Here is a classic, highly-rated recipe along with tips and variations to make it your own.

Classic Low-Carb Pizza Casserole

This recipe uses cauliflower as the base, but it’s so hearty and cheesy you won’t miss the dough.

Prep Time: 20 minutes
Cook Time: 35-40 minutes
Servings: 6

Ingredients

· 1 large head of cauliflower (about 2 lbs), cut into small florets
· 1 lb Italian sausage (mild or hot), casings removed (or use ground beef/turkey)
· 1/2 cup onion, chopped
· 2 cloves garlic, minced
· 1 (15 oz) jar sugar-free pizza sauce or marinara sauce (check the label for added sugar)
· 4 oz (1/2 cup) pepperoni slices, divided
· 2 cups shredded mozzarella cheese, divided
· 1/2 cup shredded Parmesan cheese
· 1 tsp dried oregano
· 1/2 tsp red pepper flakes (optional, for heat)
· Salt and black pepper to taste
· Fresh basil or parsley for garnish (optional)

Instructions

  1. Prepare the Cauliflower: Preheat your oven to 375°F (190°C). Steam the cauliflower florets until tender but not mushy (about 8-10 minutes). Alternatively, you can microwave them in a covered dish with a little water for 5-7 minutes. Drain very well and let it cool. Once cool, use a clean kitchen towel or paper towels to squeeze out as much excess moisture as possible. This is a crucial step to prevent a watery casserole. Transfer the dried cauliflower to a greased 9×13 inch baking dish.
  2. Cook the Meat: While the cauliflower cools, in a large skillet over medium-high heat, cook the Italian sausage and onion, breaking up the meat with a spoon until it’s browned and cooked through. Add the minced garlic and cook for one more minute until fragrant. Drain off any excess grease.
  3. Combine the Base: To the skillet with the meat, add the pizza sauce, half of the pepperoni slices, 1 cup of the mozzarella cheese, the Parmesan cheese, oregano, and red pepper flakes. Stir until everything is well combined.
  4. Assemble the Casserole: Pour the meat and sauce mixture over the cauliflower in the baking dish. Stir gently to combine and spread it into an even layer.
  5. Top and Bake: Sprinkle the remaining 1 cup of mozzarella cheese evenly over the top. Arrange the remaining half of the pepperoni slices on top of the cheese.
  6. Bake: Bake for 20-25 minutes, or until the cheese is melted, bubbly, and starting to turn golden brown.
  7. Serve: Let it cool for 5-10 minutes before serving. This allows it to set slightly. Garnish with fresh basil or parsley if desired.

Important Tips for Success

· REMOVE MOISTURE FROM CAULIFLOWER: This is the #1 rule. If you skip this, you’ll have a soupy casserole. Squeeze it until no more water comes out.
· Customize Your Toppings: This recipe is incredibly versatile. Feel free to add:
· Vegetables: Sliced mushrooms, bell peppers, black olives, or jalapeños. If using veggies with high water content (like mushrooms or fresh peppers), sauté them first to remove moisture.
· Proteins: Cooked, diced chicken, bacon crumbles, or ham.
· Cheeses: Blend in some cream cheese for extra creaminess or use a provolone/Italian cheese blend.
· Make it Keto: Ensure your pizza sauce has no added sugar and that your sausage and pepperoni are sugar-free. Most major brands offer these options.
· Meal Prep Friendly: This casserole reheats beautifully. Portion it into containers for easy lunches throughout the week.

Easy Variations to Try

  1. “Meat Lover’s” Version
    Use a combination of Italian sausage, ground beef, and pepperoni. Add some cooked, crumbled bacon on top with the cheese.
  2. Chicken Alfredo Pizza Casserole
    Swap the pizza sauce for 1.5 cups of Alfredo sauce. Use 2 cups of cooked, shredded chicken instead of Italian sausage. Top with mozzarella and Parmesan.
  3. Egg-Based “Crustless” Version (Great for Breakfast Pizza!)
    Skip the cauliflower entirely. In a bowl, whisk 6-8 large eggs with salt and pepper. Pour the raw eggs directly into the greased baking dish. Then, layer your cooked meat, sauce, and cheeses on top. Bake as directed. The eggs will cook through and create a firm, sliceable base.
  4. Zucchini or Eggplant Base
    Replace the cauliflower with 4-5 medium zucchini or 1 large eggplant, diced. Salt them and let them sit for 20 minutes to draw out water, then rinse and pat dry before using. Sauté briefly before adding to the casserole.

Enjoy your delicious, guilt-free pizza night

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