90-Calorie Stovetop Skillet Pizza Recipe: High Protein and Low Carb

90-Calorie Stovetop Skillet Pizza Recipe: High Protein and Low Carb

Having a picky eater in the house means that when I make a recipe that’s a hit around here, I roll with it. In this case, I’m talking about the high protein cauliflower buns. We’ve been having black beans burgers, grilled cheese sandwiches, toast in soup, and even just the bread by itself. In the process of coming up with new ways to repurpose the buns, I started thinking about what I could do with a giant bun. Because while I’m one state east of Texas, everything is bigger in Arkansas. So, one thing led to another and boom, this high protein stovetop skillet pizza was created.

Like I mentioned, the base ingredient will be cauliflower but before you head for hills, know that you won’t need to rice your own cauliflower. That’s right, I use frozen pre-riced cauliflower and this recipe should take you 15 minutes from start to finish. If you’re totally anti-cauliflower in pizza crust but still want lower calorie pizza, check out this recipe for a crust that’s made from meat — a meatza. That said, I know you’ll love this pizza and the crispy, crunchy cauliflower crust.

High Protein Stovetop Skillet Pizza

High Protein Stovetop Skillet Pizza Ingredients

First and foremost, you’ll need cauliflower. Like I mentioned above, I use pre-riced cauliflower, but you could certainly rice your own. 1 medium to large head of cauliflower will likely yield the same amount for this stovetop skillet pizza recipe.

In addition to cauliflower, you’ll need a bit of unflavored protein powder. If you don’t have unflavored protein powder, I’ll cover a few potential swaps you can try below.

high protein cauliflower pizza crust recipe

You won’t need an egg as a binder as long as you leave a bit of moisture in the cauliflower. As you can see in the image below, it will look a bit granular at first but with enough mixing, the moisture comes out and turns into a smooth batter-like texture. Be careful not to over stir and turn your cauliflower rice into cauliflower soup.

For the protein powder, I use Now Sports Whey Concentrate unflavored.

This is the same spill I give in most recipes that use unflavored protein, but I’ll say it again. If you’re hesitant to buy unflavored protein for the fear of not using it outside of this recipe, know that you can easily flavor it with stevia, cocoa powder, and other sweeteners. Most of my recipes call for vanilla protein powder and end up as totally non-vanilla dishes. Here are a few recipes I’ve made recently with unflavored protein:

cauliflower wings vs buffalo wild wings

Not too shabby, right?

Making This Recipe without Unflavored Protein Powder

Okay, moving on. If you don’t have protein powder, you could always triple the amount of breadcrumbs but know you’ll have around 50 fewer grams of protein. Though your pizza will still be low calorie compared to other pizza.

Another option might be nutritional yeast, which has a nearly equal amount of carbs and protein and a delicious cheesy flavor. To be honest, I’m not sure how swapping nutritional yeast for protein powder equally would turn out. I would start with 6 tablespoons (30g) of nutritional yeast to replace one scoop of protein powder and replace the remaining amount with breadcrumbs.

Please let me know if you try a non-protein powder version and love it!

Outside of the crust ingredients, you can top your pizza however you like. I used roasted red peppers from a jar that you can find in the pickle section but would highly recommend something like peppadew peppers and freshly sliced bell peppers. Get creative!

High Protein Stovetop Skillet Pizza
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High Protein Stovetop Skillet Pizza

An easy-to-make stovetop skillet pizza that has 12 grams of protein and only 90 calories per slice! 

Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 8 slices
Calories 90 kcal
Author Mason Woodruff


Pizza Crust

  • 1 12 oz bag Frozen Cauliflower Rice thawed or microwaved and cooled
  • 2 scoops (60g) Protein Powder unflavored
  • 1/4 C (28g) Breadcrumbs
  • 1/4 tsp Salt, Pepper, and Italian Seasoning optional

Pizza Toppings

  • 17 slices (30g) Turkey Pepperoni
  • 1/2 C (56g) Fat-Free Mozzarella
  • 1/4 C (28g) Shredded Parmesan
  • 1/2 C (122g) Tomato Sauce or pizza sauce of your choice
  • 1 tsp Minced Garlic optional
  • 1 oz (28g) Canned Roasted Red Peppers optional


  1. Mix thawed cauliflower rice with protein powder and breadcrumbs. (If you make your own cauliflower rice, be sure not to remove the moisture with a cloth or paper towel like in other recipes.)

  2. Heat a large skillet over medium heat and spray with nonstick cooking spray.

  3. Add cauliflower mixture to heated skillet, uncovered. 

  4. While your crust cooks, heat a second skillet or small pan over medium-high heat.

  5. Add minced garlic, red peppers, other toppings, and pepperoni. Cook until pepperoni is crisp, likely 2-3 minutes. 

  6. Once the cauliflower mixture has slightly browned on the bottom (around 5 minutes), add tomato sauce, cheese, and pepperoni mixture. Cover for an additional 2-3 minutes until cheese is melted. (If you'd like an extra crispy crust, you can flip the crust before adding any sauce or toppings. Be careful not to burn.) 

  7. Plate, cut, and serve. 

Recipe Notes

1/8 Slice: 90 Calories | 12P | 6C | 2F

Nutrition Facts
High Protein Stovetop Skillet Pizza
Amount Per Serving
Calories 90
* Percent Daily Values are based on a 2000 calorie diet.

low carb pizza cups recipe

If you’re looking for more low-calorie or low carb recipes, start with my high protein pizza cups (pictured above) which pack 9 grams of protein into 61 calories per pizza cup.

And as always, if you try this recipe or any recipe on my site, I want to see your creations on Instagram. Be sure to tag me in your photos and I’ll share it around so we can all admire your work!

P.S. I think you’ll enjoy my free cookbook for chocolate lovers. I’ve combined my most popular high protein chocolate recipes into one easy-to-read cookbook, and you can have it for free. Simply enter your info below and I’ll send you a copy.

high protein cookbook mason woodruff

A high protein and low carb skillet pizza that's ready in 15 minutes on the stovetop. You can top it however you'd like, but the recipe creates a pizza with 90 calories and 12 grams of protein per slice!

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