Madeleine Hull
Pizza is often seen as an indulgent food that is incompatible with the keto diet. However, with the growing popularity of low-carb lifestyles, it is possible to enjoy pizza while staying true to your keto diet. The key to making pizza keto-friendly lies in the choice of crust and toppings. Traditional pizza crusts, typically made with yeast and white flour, are high in carbohydrates and can easily exceed an individual's daily carb limit. As a result, keto dieters have gotten creative, substituting alternative ingredients to create low-carb crusts that still satisfy their pizza cravings.
| Characteristics | Values |
|---|---|
| Pizza base | Gluten-free, low-carb, cauliflower, almond flour, coconut flour, zucchini, portobello mushroom, chicken |
| Sauce | Sugar-free, low-carb, tomato, salt, oregano, basil, erythritol |
| Toppings | Meat, mozzarella, vegetables, cheese, eggs |
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What You'll Learn
Keto-friendly pizza toppings
When it comes to keto-friendly pizza toppings, you can choose from a variety of options that include proteins, vegetables, and cheeses.
For the protein category, you can top your pizza with pepperoni, chicken, sausage crumbles, ham, bacon, salami, prosciutto, Italian sausage, or Canadian bacon. These meat toppings provide your body with the protein it needs while keeping you in ketosis.
Vegetables are an essential part of a ketogenic diet, offering micronutrients, antioxidants, fiber, and prebiotics. Some keto-friendly veggie toppings include mushrooms, green and red peppers, red onions, spinach, and other organically grown vegetables.
Cheese lovers can rejoice, as there are several keto-friendly options. Mozzarella, cream cheese, and other plain cheeses are excellent choices that complement the other toppings well.
Remember, the key to a successful keto pizza experience is not only the toppings but also choosing a suitable low-carb crust and a sauce that is simple and sugar-free. With these combinations, you can enjoy delicious pizza while sticking to your keto diet.
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Low-carb pizza crusts
It is possible to eat pizza while on a keto diet, but it requires the right crust and toppings. A traditional pizza crust may contain as much as 80 net carbs, whereas a keto pizza crust has approximately six net carbs.
One option for a keto-friendly pizza crust is to use cauliflower. This crust is made with almond flour, eggs, and cheese as the base, and is low in carbs and high in fat. It can be made in just 30 minutes and is baked in the oven for 15 minutes. Another option is to use coconut flour, which is a low-carb alternative. If you're feeling adventurous, you can try a zucchini or portobello mushroom crust. These options offer unique flavours and are low in carbs, but may require more preparation time.
For those who are not sensitive to the carbs in almond flour and cheese, another simple recipe for a keto-friendly pizza crust involves combining grated mozzarella cheese with almond meal and cream cheese in a microwave-safe mixing bowl. After microwaving for one minute, or until the cheese is melted, an egg is added, and the mixture is stirred until it forms a dough. This dough is then spread out between two pieces of parchment paper and rolled into a circle. The top piece of parchment paper is removed, and the crust is transferred to a pizza tray, sheet pan, or stone. This crust can be baked in the oven at 350F for 15 minutes.
There are also pre-made low-carb pizza crusts available, such as Heylo's Low-Carb Pizza Base, which offers a convenient option for those who don't want to make their own crust. Beau Jo's also offers keto-friendly pizzas with gluten-free, low-carb crusts made from fresh dough, honey, mozzarella cheese, and healthy toppings.
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Gluten-free pizza crusts
If you're on a keto diet, you can still enjoy pizza by using a gluten-free crust and keto-friendly toppings. Here are some ideas for gluten-free pizza crusts that are also keto-friendly:
Almond Flour Crust
This is a popular option for a gluten-free and keto-friendly pizza crust. You can use almond flour, mozzarella, cream cheese, and an egg to make the dough. The crust will be thin and crispy, similar to a New York-style pizza, and can be made in about 10 minutes. You can also add olive oil to the dough for extra flavour.
Coconut Flour Crust
Coconut flour is another low-carb alternative that can be used to make a keto pizza crust. You can combine it with almond flour for a slightly different flavour and texture.
Stovetop Crust
For a quick and easy option that doesn't require an oven, you can make a gluten-free and keto-friendly stovetop pizza crust. This crust uses a mixture of almond flour, coconut flour, xanthan gum, baking powder, and salt. You can also add apple cider vinegar and an egg to the dough. This crust is sturdy and thin, similar to pita bread pizza.
Yeast Crust
If you're looking for a fluffy and tasty pizza crust, you can try using yeast in your dough. This option is gluten-free, dairy-free, paleo, and keto-friendly. In addition to yeast, you can add maple syrup, flaxseed meal, psyllium husk, and xanthan gum.
Low-Carb Crusts
There are also pre-made low-carb pizza crusts available, such as Heylo's Low-Carb Pizza Base. These crusts are designed to be keto-friendly and provide a convenient option for those who don't want to make their own dough.
Remember, when making gluten-free and keto-friendly pizza crusts, you can adjust the thickness to your preference and get creative with keto-friendly toppings to satisfy your pizza cravings while sticking to your diet.
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Pizza toppings to avoid
While on a keto diet, it is best to avoid pizza toppings that are high in carbohydrates. This includes most vegetables, such as carrots, celery, broccoli, and eggplant. Some people also find mushrooms, onions, olives, and peppers unappealing on pizza. If you're looking for a keto-friendly option, it's best to steer clear of these veggie toppings.
Meat lovers, on the other hand, have more options to choose from. While on a keto diet, you can enjoy pepperoni, chicken, sausage, ham, bacon, salami, prosciutto, and Italian sausage as pizza toppings. These meats are high in protein and flavor and won't hinder your keto journey.
When it comes to the sauce, it's important to be mindful of hidden sugars. Shop-bought pizza sauces can be loaded with sugar, so it's best to make your own or opt for a keto-friendly alternative. Keep your sauce simple, sugar-free, and low-carb to stay on track.
While some people enjoy unique combinations like egg and melted ice cream or grated carrot on their pizza, these toppings might not be everyone's cup of tea. It's best to stick to more conventional toppings if you're catering to a crowd with varied tastes.
Lastly, don't forget about the crust! Traditional pizza crusts are often high in carbohydrates. Instead, opt for a low-carb alternative such as almond flour, coconut flour, zucchini, portobello mushroom, or a gluten-free option. This will ensure that your pizza night stays keto-friendly.
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Keto-friendly pizza sauces
When following a keto diet, it is important to be mindful of the sauces you use, as they can be loaded with sugar and additives. However, you can still enjoy pizza with the right keto-friendly pizza sauce. Here are some tips and suggestions for creating delicious and keto-friendly pizza sauces:
Keto-Friendly Sauce Ingredients
Firstly, it is essential to choose ingredients that are low in carbohydrates and free from added sugar. Here are some recommended ingredients for a keto-friendly pizza sauce:
- Olive oil: Extra virgin olive oil adds a subtle and pleasant flavour to the sauce. Avocado oil can also be used as an alternative.
- Tomato paste or sauce: Tomato paste provides a bold, concentrated tomato flavour, while tomato sauce can be used for a milder flavour.
- Dried herbs: Oregano, basil, and marjoram create a classic pizza flavour. Italian seasoning can also be used as a convenient alternative.
- Dried spices: Garlic powder, onion powder, and fennel seed give the sauce an authentic pizzeria taste. Red pepper flakes can be added for a spicy kick.
- Balsamic vinegar: This ingredient adds a touch of sweetness and depth to the sauce.
- Water: Water is used to thin out the sauce to the desired consistency.
Commercial Keto-Friendly Sauces
If you prefer the convenience of a store-bought sauce, there are some keto-friendly options available. Here are some recommended brands:
- Rao's: This brand offers a keto-friendly marinara sauce with 2 grams of net carbs.
- Mutti: Mutti's pizza sauce has 2 grams of net carbs, according to some users.
- Hunt's Tomato Sauce: This sauce has 2 grams of carbs from sugar but does not explicitly market itself as keto-friendly.
Homemade Keto-Friendly Sauce
For those who prefer a homemade sauce, you can create a keto-friendly pizza sauce with simple ingredients. Here are some tips for making your own:
- Avoid sugar and additives: Ensure that your sauce is truly keto-friendly by omitting sugar and unnecessary additives.
- Use wholesome ingredients: Opt for simple, wholesome ingredients that are naturally low in carbs.
- Customise to your taste: Feel free to experiment with different herbs and spices to create a sauce that suits your flavour preferences.
- Control carb intake: By making your own sauce, you can precisely control the carb count and avoid hidden sugars found in some store-bought sauces.
Restaurants Offering Keto-Friendly Pizzas and Sauces
If you're looking for a convenient option when dining out, some restaurants offer keto-friendly pizzas with specially prepared sauces:
- Beau Jo's: This restaurant offers keto-friendly pizzas with low-carb crusts and fresh toppings. Their pizza sauce is prepared with fresh ingredients and is mindful of your health needs.
- Heylo: Heylo offers a low-carb pizza base that pairs well with various keto-friendly toppings, allowing you to create a delicious keto pizza experience.
Remember, when choosing a keto-friendly pizza sauce, always read the labels carefully and opt for options with minimal added sugars and carbohydrates. Enjoy experimenting with different sauces and toppings to find your perfect keto pizza combination!
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Frequently asked questions
Yes, you can eat pizza on a keto diet, but you will need to make some adjustments to the crust and toppings.
Traditional pizza crusts are typically made with yeast and white flour, which are high in carbs and should be avoided on a keto diet. Instead, you can use low-carb alternatives such as cauliflower, almond flour, coconut flour, chicken, or zucchini.
Keto-friendly toppings include meat, such as pepperoni, chicken, and bacon, as well as vegetables like green peppers, spinach, and mushrooms. Cheese is also a good option, with mozzarella being a popular choice. However, avoid high-sugar toppings like pineapple.
Yes, some restaurants offer keto-friendly pizzas with low-carb crusts. However, be mindful of the ingredients used and always check with the restaurant to ensure their options align with your keto diet.
