Madeleine Hull
The ketogenic diet is a low-carb, high-fat diet. While pizza is typically viewed as off-limits for those on a diet, it is possible to make keto-friendly pizzas. This can be done by using a keto pizza crust, such as one made from almond flour or cauliflower rice, and a sugar-free pizza sauce. Most pizza toppings are suitable for a keto diet, but some, like pineapple, are too high in carbs. Keto-friendly toppings include meats, cheeses, and vegetables.
| Characteristics | Values |
|---|---|
| Pizza toppings that can be eaten on keto | Pepperoni, chicken, sausage, ham, mozzarella, cheddar, parmesan, goat cheese, blue cheese, herbs (basil, oregano, thyme, Italian herbs), green pepper, banana pepper, onions, sweet peppers |
| Pizza toppings that should be avoided on keto | Pineapple, sauces with added sugar, breadcrumbs |
| Keto pizza crust options | Almond flour, cauliflower, fathead dough, egg, cream cheese, shredded cheese |
| Keto pizza sauce options | Rao's, canned tomatoes and herbs |
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What You'll Learn
Keto-friendly pizza toppings
The ketogenic (keto) diet emphasizes a high-fat, low-carbohydrate intake, so the classic pizza recipe must be modified to be eaten on the keto diet. The good news is that you can still eat pizza on a keto diet as long as you use a keto pizza crust and sugar-free pizza sauce. There are several keto-friendly pizza crust options available, and you can also make your own low-carb pizza crust at home.
When it comes to keto-friendly pizza toppings, most toppings that you would get on a regular pizza are fine, just make sure to avoid pineapple and onions as they are high in carbs. If you like meatballs, check to be sure that they don't have breadcrumbs in them. Here are some keto-friendly pizza topping ideas:
- Herbs like basil, oregano, thyme, and red pepper flakes.
- High-fat meats like pepperoni, chicken, sausage, ham, bacon, ground beef, and anchovies.
- Cheese such as shredded mozzarella, cheddar, parmesan, goat cheese, or blue cheese.
- Low-carb vegetables like sweet peppers, eggplant, zucchini, and cauliflower.
When choosing your toppings, remember that pizza choices that are keto-friendly can still have a lot of calories due to their high-fat content. So, keep an eye on portion sizes and consider the nutritional balance when making your keto pizza. Most of your caloric intake should come from healthy fats, followed by a moderate amount of protein, and a minimal amount of carbs.
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Keto-friendly pizza sauces
When it comes to pizza, the keto diet has many restrictions on what you can and cannot eat. However, with a keto pizza crust and a sugar-free pizza sauce, pizza lovers can continue to enjoy their favourite food.
A keto-friendly pizza sauce is typically made with olive oil, tomato paste or canned whole tomatoes, dried herbs such as oregano, basil, and marjoram, dried spices such as garlic powder, onion powder, and fennel seed, and water to thin out the sauce to the desired consistency. Some recipes also include balsamic vinegar for a touch of sweetness.
Ingredients:
- Extra virgin olive oil
- Tomato paste
- Dried herbs (oregano, basil, marjoram, or Italian seasoning)
- Dried spices (garlic powder, onion powder, red pepper flakes, and fennel seed)
- Balsamic vinegar (optional)
- Water
Directions:
- Stir all ingredients together in a bowl until smooth.
- If the sauce is too thick, add a little extra water to thin it out.
- Use it right away or blend it in a blender for an extra smooth sauce.
This keto pizza sauce is versatile and can be used on any keto pizza crust, as well as in other recipes that call for a marinara sauce, such as low-carb pasta or zucchini fries.
So, get creative and experiment in the kitchen to enjoy your favourite pizza flavours while sticking to your keto diet!
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Low-carb pizza crust options
While on a keto diet, you can still enjoy pizza by opting for low-carb crust options. Here are some ideas for low-carb pizza crusts:
Fathead Dough
Fathead dough is a popular option for those on a keto diet. It typically includes grated mozzarella cheese, almond flour or meal, cream cheese, and sometimes eggs. You can prepare this dough by combining the ingredients, forming a dough, and baking it in the oven. This crust is known for its chewy and golden texture, similar to traditional pizza dough.
Almond Flour Crust
Almond flour can be used as a base for a low-carb pizza crust. It is combined with shredded cheese, eggs, and sometimes additional ingredients like coconut flour or cream cheese to create a dough-like consistency. This option provides a thin and crispy crust. However, it's important to note that almond flour contains a higher level of carbs compared to other low-carb alternatives.
Cauliflower Crust
Another option is to use cauliflower as a base for your pizza crust. This vegetable-based option offers a low-carb alternative to traditional dough. However, some people may find that cauliflower crusts can have a distinct cauliflower odor, which may be off-putting.
Pre-Made Low-Carb Bases
If you don't want to make your own crust, there are pre-made low-carb pizza bases available on the market, such as those offered by brands like Heylo. These bases provide a convenient option for those who want a quick and easy way to enjoy keto-friendly pizza without the hassle of making their own crust.
Other Options
There are also various other low-carb crust options you can experiment with, such as pork rind crust or coconut flour crust. You can explore different recipes and find the one that best suits your taste preferences and dietary needs.
Remember, when making a keto-friendly pizza, it's essential to consider not only the crust but also the toppings and sauces you use. Opt for keto-friendly toppings like meats, cheeses, and vegetables, and choose sugar-free and low-carb sauces to stay within your dietary guidelines.
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Nutritional balance in keto pizza
The ketogenic (keto) diet emphasizes a high-fat, low-carbohydrate intake, which means that the classic pizza recipe must be modified to be eaten on the keto diet. However, this does not mean that pizza lovers need to give up their favourite food entirely. With a few simple substitutions, it is possible to make a keto-friendly pizza that hits all the right nutritional notes.
The first step is to choose a keto-friendly pizza base. Traditional pizza dough is made with white flour, which is high in carbohydrates. A good alternative is to use a low-carb base made from almond flour, or a pre-made base such as Heylo's pizza bases. For those who are feeling adventurous, it is also possible to make a pizza crust from shredded cheese, almond flour, an egg, and some cream cheese.
The next step is to choose a suitable pizza sauce. Traditional pizza sauce is typically high in sugar, which can quickly add up to a significant number of carbohydrates. Instead, opt for a low-carb tomato sauce, such as Rao’s, or make your own using canned tomatoes and herbs. It is important to check the labels of store-bought sauces to ensure they do not contain added sugar.
Now comes the fun part: choosing the toppings. Most toppings that you would find on a regular pizza are fine on a keto pizza, but there are a few things to keep in mind. Meat lovers can load up on pepperoni, chicken, sausage, and ham, but be sure to check that meatballs do not contain breadcrumbs. For a vegetarian option, go for low-carb vegetables like sweet peppers, onions, and fresh mozzarella cheese. Avoid pineapple, as it is high in carbohydrates. To add an extra dimension of taste without adding carbs, enhance your pizza with herbs like basil, oregano, thyme, and red pepper flakes.
Finally, no pizza is complete without cheese. Good options include shredded mozzarella, cheddar, parmesan, and goat cheese or blue cheese. However, it is important to use pre-shredded mozzarella as fresh mozzarella can make the base soggy, and to avoid cheese blends, as they often contain hidden carbohydrates. With these tips, anyone can create a delicious and nutritionally balanced keto pizza.
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Keto pizza toppings to avoid
While on a keto diet, it is important to watch out for toppings that are high in carbohydrates. The toppings you choose can make or break your keto diet goals. Here are some pizza toppings to avoid when on a keto diet:
Pineapple
Pineapple is a popular fruit that is often used as a pizza topping. However, it is high in carbohydrates and should be avoided when creating a keto-friendly pizza.
Breaded Meatballs
Meatballs are a tasty protein option for pizza, but they can be problematic on a keto diet if they contain breadcrumbs. Breadcrumbs are high in carbohydrates and will increase the overall carb count of your pizza.
Onions
Onions are a common vegetable topping for pizzas, but they are not keto-friendly. They are high in carbohydrates and can quickly increase the overall carb count of your meal. If you are looking for a vegetable topping, consider options like olives, mushrooms, or green bell peppers.
Fresh Mozzarella Cheese
While cheese is a great option for keto pizzas, not all cheeses are created equal. Fresh mozzarella is wetter than other options and can make your pizza soggy. It is also harder to control the portion size and can easily add more calories and carbohydrates than you intend. Pre-shredded mozzarella is a better option as it melts well and allows for better portion control.
High-Carb Sauces
While pizza sauce is a must for many, traditional tomato-based sauces can be high in carbs. Look for sugar-free or low-carb options, and be mindful of the portion size to avoid consuming too many hidden carbohydrates.
When creating a keto-friendly pizza, remember that creativity and experimentation are key. You can still enjoy delicious pizzas by making smart choices and substitutions to ensure your toppings align with the keto diet's emphasis on high-fat, low-carbohydrate intake.
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Frequently asked questions
Yes, you can eat pizza toppings on keto. However, not all pizza toppings are keto-friendly. For example, you should avoid pineapple and vegetables like onions and sweet peppers.
Keto-friendly pizza toppings include meats such as pepperoni, chicken, sausage, ham, and meatballs (as long as they don't contain breadcrumbs). You can also add herbs like basil, oregano, thyme, and red pepper flakes to enhance the flavour without adding carbs.
Cheese is generally considered keto-friendly. Good options for keto pizza include shredded mozzarella, cheddar, parmesan, and goat cheese or blue cheese. However, it's best to avoid cheese blends and fresh mozzarella, as these can add unnecessary carbs or make your pizza soggy.
