Protein Pizza Crust: Keto-Friendly Or Carb Nightmare?

Pizza is a beloved dish worldwide, but traditional pizza crust can be problematic for those on a high-protein or keto diet. However, a protein pizza crust is a healthier alternative that is packed with protein and low in carbohydrates, making it perfect for those on a keto diet.

There are several recipes for protein pizza crusts, some of which include chicken, coconut flour, almond flour, or protein powder as a base. These crusts can be made in the oven, air fryer, or even a cast-iron pan.

Not only are these crusts delicious and healthy, but they are also easy to make and can be customised with your favourite toppings. So, if you're looking for a new way to enjoy pizza that fits your dietary needs, a protein pizza crust is a great option!

Can you make a protein pizza crust on a paleo diet?

Yes, you can make a protein pizza crust on a paleo diet.

A paleo diet typically involves eating whole, unprocessed foods and avoiding anything processed. This includes grains, some dairy products, legumes, and most refined sugars.

There are several paleo pizza crust recipes that use protein-rich ingredients such as eggs and almond flour. For example, one recipe includes eggs, coconut flour, baking powder, and spices. Another recipe uses almond flour, tapioca flour, Italian seasonings, garlic powder, baking powder, Greek-style yogurt, apple cider vinegar, and water.

These recipes typically involve mixing the dry ingredients, adding in the wet ingredients, and then forming the dough into a pizza crust shape before baking it in the oven.

It is important to note that while these recipes are paleo-friendly, they may not be suitable for those with specific food allergies or dietary restrictions. It is always a good idea to read through the ingredients and instructions carefully before attempting any new recipe.

How to make a protein pizza crust

Ingredients:

• 1 cup of protein flour (or self-rising flour with added protein)
• 1 cup of Greek yoghurt (non-fat)
• 1/4 teaspoon of salt
• 1 teaspoon of Italian seasoning
• 1 teaspoon of olive oil
• 1/2 cup of pizza sauce
• 1/2 cup of low-fat mozzarella cheese
• 1/2 cup of low-fat pepperoni (optional)

Method:

• Preheat your oven to 200°C/400°F. Line a large baking sheet or pizza tray with parchment paper.
• In a mixing bowl, add the protein flour, Greek yoghurt, salt, and Italian seasonings. Mix well. If the dough is too thick, add more yoghurt. If it is too thin, add more flour.
• Using your hands, shape the dough into a smooth ball.
• Transfer the ball of dough onto a floured surface and roll it out into a large pizza shape.
• Transfer the pizza dough onto the lined baking sheet.
• Brush the edge of the crust with olive oil.
• Spread the pizza sauce over the pizza, followed by the cheese, pepperoni, and any other toppings of your choice.
• Bake the pizza for 15-20 minutes, or until the crust is golden and the cheese has melted.
• Remove the pizza from the oven and slice it into eight pieces.

Tips:

• If you can't find protein flour, you can use regular self-rising flour and add 1/4 to 1/2 cup of unflavoured protein powder to the dough.
• You can also add more protein to the pizza by using protein-rich toppings such as deli meat, grilled chicken, meatballs, lean bacon, cottage cheese, or ricotta cheese.

Tips for making the best protein pizza crust

Ingredients

Using the right ingredients is crucial for making a protein-rich pizza crust. Here are some tips to help you choose:

• Flour: Use a high-protein self-rising flour. If you can't find this, use regular self-rising flour and add 1/4 cup of unflavoured protein powder to the dough. Alternatively, you can use all-purpose flour, but this may not have as much protein.
• Greek Yogurt: Non-fat Greek yogurt is packed with protein and will help bind your dough. If you don't like yogurt, you can use sour cream or thick plain yogurt.
• Protein Powder: If you want to boost the protein content even more, swap out 1/4 to 1/2 cup of flour with unflavoured protein powder.
• Toppings: Choose high-protein toppings such as lean meats, low-fat cheese, or plant-based proteins like tofu or tempeh.

Preparation

Once you've gathered your ingredients, it's time to start making the dough:

• Mixing: In a large mixing bowl, combine your flour, Greek yogurt, a pinch of salt, and any seasonings you like. Mix well until a smooth dough forms. If the dough is too sticky, add a little extra flour. If it's too thick, add a touch more yogurt.
• Kneading: Transfer the dough to a floured surface and gently knead it several times. This will help develop the gluten in the flour and give your crust a chewier texture.
• Rolling: Use a rolling pin to roll out the dough into a circle, with the edges slightly thicker than the centre. This will give you a nice, even crust.
• Toppings: Get creative with your toppings! In addition to high-protein options, you can also choose colourful vegetables, avocado, or different types of cheese. Just be mindful of the overall calorie count and macronutrient ratios if you're on a specific diet.

Cooking

Now it's time to bake your protein pizza:

• Preheat the oven: Set your oven to 200°C/400°F. You can also cook your pizza in an air fryer at 190°C/390°F.
• Baking time: Bake your pizza for 15-20 minutes, or until the cheese has melted and the crust is golden brown. Keep an eye on it to make sure it doesn't burn.
• Storage: Let your pizza cool completely, then store leftovers in an airtight container in the fridge for up to 3-5 days. You can also freeze slices for up to 6 months.

How to store and reheat protein pizza crust

Storing and reheating protein pizza crust is a great way to enjoy your leftovers and reduce food waste. Here are some tips to help you store and reheat your protein pizza crust:

Storing Protein Pizza Crust:

• Let the pizza cool completely before storing. Storing hot pizza will trap moisture and cause it to spoil faster.
• Store the pizza in an airtight container or a resealable storage bag. This will help keep the crust from drying out or becoming soggy.
• If the pizza is greasy or saucy, place it in a single layer and separate the slices with paper towels or parchment paper to absorb any excess moisture.
• Refrigerate the pizza for up to 3-5 days.
• For longer storage, consider freezing the pizza. Wrap each slice individually in parchment paper and store it in a freezer-safe container for up to 3 months.

Reheating Protein Pizza Crust:

• Oven: Preheat the oven to 350°F (180°C). Place the pizza on a hot baking sheet and bake for 5-10 minutes. Alternatively, use a toaster oven, which will cook the pizza more quickly.
• Stovetop: Heat a non-stick skillet over medium heat. Place the pizza slice in the pan and cook for about 2 minutes until the crust is crisp. Sprinkle a few drops of water, cover the pan, and cook for a few more minutes to melt the cheese.
• Air Fryer: Set the air fryer to 350°F (180°C) and cook the pizza for 2-4 minutes until heated through.
• Microwave: Place the pizza on a microwavable plate and microwave in 30-second intervals until heated through. For best results, place a mug of water alongside the pizza to prevent the crust from drying out.

Can you make a protein pizza crust without eggs?

Yes, it is possible to make a protein pizza crust without eggs. Here are some alternative ingredients and methods you can use:

Using Greek Yogurt

This method uses a combination of flour, olive oil, salt, baking powder, and non-fat Greek yogurt to add protein. This dough does not require yeast, so it comes together quickly. Simply combine the ingredients and adjust with flour or yogurt until the desired consistency is reached. Then, shape the dough into a round, thin crust, add your desired toppings, and bake in the oven or an air fryer.

Using Whey Protein Isolate

This recipe creates a dough using almond flour, whey protein isolate (or casein), water, olive oil, xanthan gum, and baking powder. Mix the dry ingredients, then add the wet ingredients and form a dough. Use wet hands to flatten the dough into a pizza shape, as it will not work with a rolling pin. Bake the dough for 10 minutes, add your desired toppings, and bake for another 15-20 minutes or until the crust is golden brown.

Using Coconut Flour and Egg Whites

This paleo pizza crust uses coconut flour (or almond flour), egg whites (or a combination of whole eggs and egg whites), baking powder, and spices of your choice. Whisk the ingredients together until well combined, being careful not to overmix the dough. Heat a greased pan over low heat and pour the batter into it. Cook each side for a few minutes until done, then poke holes in the crust and dust with coconut flour. You can bake the crust for a few minutes before adding toppings for a crispier base.

Using Pea Protein Powder

This high-protein pizza dough uses a combination of all-purpose flour, whole wheat flour, pea protein powder, water, olive oil, and salt. Mix the dry ingredients, then add the wet ingredients and form a dough. Knead the dough, then let it rise in a warm spot for an hour. After rising, roll out the dough and place it on a pizza pan. Bake the dough for 4-5 minutes, add your desired toppings, and bake until the cheese is bubbly and the crust is browned.

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