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Pizza Bites

By February 23, 2010June 8th, 2020Breakfast, Snack

TESTIMONY ON 30 DAY Accelerated Package

“Maria, I have to thank you for your recipes, I’ve been following the guidelines in the 30 day plan and have tried the dutch babies, and protein buns, super salad dressing and have been making my own mayonnaise! and love them. It has made life SOOOOO much easier being able to take a bun, my salad dressing and own mayo with me when traveling to see my daughter. It is so much less messy using a bun for a burger than just wrapping in lettuce. PLUS I’m finally over a 2 month period of NO weight loss. so thank you” – Tammy

Click HERE to start your journey to a keto-adapted diet!

 pizza bites


1/4 cup coconut flour
3/4 tsp baking powder
1 TBS Italian seasoning
pinch of Celtic sea salt
4 eggs, lightly beaten
1 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1 cup cubed nitrate free pepperoni
1/2 cup no sugar added pizza sauce

Preheat the oven to 375 degrees. Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the coconut flour, baking powder, Italian seasoning, and salt; whisk in the egg. Stir in the mozzarella, Parmesan and pepperoni; let stand for 10 minutes.

Stir the batter and place in the mini-muffin cups. Bake until puffed and golden, 20 to 25 minutes. Meanwhile, heat the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping. Makes 24 mini muffins. Makes 4 servings.

Traditional Totino Rolls = 385 calories, 39.5 carbs, 2.3g fiber
“Healthified” Bites = 227 calories, 3.8 carbs, 3g fiber

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • My co-blogger, Tracey, called me this morning to tell me about this post in case I happened to miss it, and she asked, “Did you see all the ingredients in Pizza Rolls?!” It turns out I had scrolled right by them, totally daunted by the hugehuge paragraph in italics. That’s awful! And yours look so much better in every way.

  • grace2882 says:

    I made these today and loved them. I will be sharing on my blog on Tuesday with a link to your post. I can’t wait to share these with my grandson next weekend. He loves to eat my healthy foods and I love that he isn’t getting all of that processed junk. Thanks for sharing.

  • Molly K says:

    We made these a few days ago and loved them! They are even better the 2nd day. My 2-year old put down at least half of them! We didn’t have mini-muffin pans, so just used a regular cupcake tin and they worked great, we didn’t have to adjust the baking time at all. We’ll be making these for Easter breakfast using ham or turkey, green onion, and red pepper as components and serving them as mini-quiche!

  • Yeah Molly! That makes me very happy!!!

  • Liz says:

    Maria!!! I swear I have THE PICKIEST 4 yr old….but I just threw these together and he LOVES them. I got a ‘thumbs up’ from my 7yr old after he stuffed one in his mouth too 😉

  • Thanks for writing Liz! This makes me very happy!!!

  • Ellen R says:

    Maria – I was thinking about trying these to add to my snack ‘collection’ of recipes and was wondering if you used golden flaxseed or the darker kind… I wonder if golden would be more neutral in this? I don’t want to waste ingredients, so I’ll go to Whole Foods and get some golden if you think that might be better. I’m not crazy about the darker flaxseed in stuff unless it’s already masked with chocolate 🙂

  • ashley mae says:

    did you freeze the leftovers? I love on my own and i would like to freeze some since I cannot eat them all! 🙂

  • Tricia says:

    I’m making these again this evening…my kids beg for them! They’re so versatile, too! Thanks for providing such wonderful recipes. I have purchased all of your cookbooks and pass out your info to anyone willing to listen. Your recipes have helped making our transition to a grain free lifestyle much easier this year.

  • Jennifer C says:

    I love your recipes! My daughter and I made these and the power waffles for her to have during the week. She tried both of them and loved them. We are working our way through your kids cookbook. She is so picky about her food and is more willing to try something new if she helps make it. Thank you!

  • Unknown says:

    These were really great, thank you! I had to sub in almond meal, and it worked just fine (allergy to flax). Also just plopped them on parchment on a cookie sheet to make it easier. I think this will be a staple from now on. Maybe I’ll try sausage and other things in there too.

  • Marissa Hols says:

    Could you use chia seeds in place of the flax seeds?

  • Dani says:

    Where do you find the nitrate free pepperoni? Would love to make these as my son likes the pizza rolls.

  • Anonymous says:

    Great potluck idea!
    Thanks so much for sharing 🙂

  • Jason Mayoff says:

    Mine are in the oven now. Just curious, though. Is that 3.8 grams NET carbs or would it work out to 0.8 net carbs (3.8 carbs – 3.0 fiber = 0.8)?

  • Is there a substitution for flaxseed? I have every ingredient except that. Thanks!

  • Elaine says:

    Could you make these w/o cooking and freeze ? Then cook when ready to snack?

    • cemmerich says:

      Not sure how that would work. It should if you keep them level when freezing so they don’t spill. I cook them and then freeze for a quick easy snack. 🙂

  • Debbie says:

    My grandson has severe nut allergy so am wondering what I can use instead of the almond flour?

  • Luana says:

    Maria, I couldn’t help but count the ingredients in the Totino’s Pizza Rolls. It came to 70! And there about 7 different forms of sugar. Other than convenience, it’s almost impossible to understand why anyone would want to eat these. Since you said they freeze well, sounds like a great idea to double or triple a batch and have them handy.

  • Jacqueline says:

    Made these last night – kids and me loved them!

  • sjanette says:

    We had them for dinner tonight! Awesome! Thanks!

  • Stephanie says:

    I omitted the pepperoni and used chives and cheddar, they taste just like biscuits from Red Lobster! Thanks for another great snack.

  • arleen says:

    I just <3 you..that is all 🙂

  • Corinne says:

    I couldn’t have gotten my husband to eat anything with flax seed if it was the last food on earth! But I just made these for the first time and he LOVED them. He’s by means not diving into eating healthier, but at least he dipped his toe in the water.

  • diana says:

    Hi Maria and Craig! Saw someone post this on fb tonight, they look great, can’t wait to try them. One question – Maria, I know you recently said you don’t like to use flax seed anymore because of it being too estrogenic. What would you recommend substituting the flax with for this recipe. Have you tried it with anything else?

    • cemmerich says:

      You an use Chia seeds. 🙂

      • Hélène says:

        Can i have some links to flax being estrogenic? Ive found them to be recommended for CLEARING estrogen due to the lignans, if im not mistaken, and not just being high fiber.

        • cemmerich says:

          There are several, but this exerpt is from here:
          Soy is the greatest food source of phytoestrogens, and one group of researchers discovered significant estrogenic activity in soy lecithin. (15) Interestingly, none of the soy lecithin they tested contained genistein, which is the predominant phytoestrogen in soy. They concluded that “a so-far unidentified estrogen-like compound” is present in soy lecithin that accounts for its estrogenic activity.

          We know how problematic phytoestrogens can be, but again, the dose makes the poison. Remember, soy isn’t the only source of phytoestrogens we’re exposed to. (Did you know that flaxseed is also a significant source of phytoestrogens? In fact, one study showed that supplementation with ground flaxseed altered estrogen metabolism even more than supplementation with soy flour.) It’s definitely best to keep phytoestrogens to a minimum, and individuals dealing with cancer or fertility problems might want to avoid them more strictly. But for most generally healthy people, the small amounts of phytoestrogens from soy lecithin shouldn’t be a problem.”

          • Hélène says:

            Thanks; I was more looking for the studies themselves, not the write ups about them. I’m also asking around other ppl now too that you’ve brought it up. Ppl that still recommend flaxseeds as GOOD for clearing estrogens. Food research never sleeps!

  • Claire says:

    Hi Maria,

    Just noticed in your recipe above your saying to grease a 24 mini muffin pan, and at the end of the recipe your saying it gave 30 mini muffin, just wondering if you get 24 or 30, I made the recipe and I got 24 and by the way they were really good….


  • shelley says:

    Made them with the almond flour….so awesome!

  • Peg says:

    what is the serving size? This looks terrific!
    I am going to make them this weekend!!

  • Robin says:

    I noticed the the recipe calls for coconut flour but when I read the comments they refer to using flax. I’m assuming you changed it up.

  • Char Roetman says:

    Maria!! These are awesome! I saw your post on Facebook tonight and ran upstairs to make them for our grandsons who are here tonight. They were a HUGE hit! I had to make a second batch to feed everyone. These are perfect for kids and adults, a great appetizer/snack when we have company! Thank you!

  • Sandy says:

    These look really good, but under servings, you’ve got 5, but it makes 24. I did the math and it looks like you meant 4 servings (6 each). I’m looking forward to trying them!

  • Melissa says:

    these were delicious! Just wanted to know if you can clarify the calories for 1 mini muffin or 6 mini muffin (which is 1 serving?)

  • Meaghann says:

    This recipe looks fantastic! However, I have a question. I put the ingredients into MyFitnessPal, and while I know using different brands will slightly adjust things, I’m getting 359 calories per serving and over 7 grams of carbs (before adding the pizza sauce). Does the nutritional information you posted reflect the coconut flour version or flaxseed? Either way, 7 grams isn’t terrible by any means but it is a good deal higher and I’m wondering what I might be doing wrong! Thanks!

  • Jaimi says:

    Just made these…delish and easy! Next time I think I’ll add a bit of garlic and onion.

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