Madeleine Hull
The ketogenic diet is a low-carbohydrate diet that many people try because it makes them feel healthier. While pizza is typically made with wheat flour, which is high in carbohydrates, it is possible to make or buy keto-friendly pizza. This involves using a low-carb pizza crust, such as one made from cauliflower or almond flour, and a sugar-free pizza sauce. Cheese is a popular topping for pizza, and there are many cheese types that are compatible with a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | Pizza toppings such as cheese, meats, and vegetables are generally low in carbohydrates. |
| Fats and protein | Pizza toppings like cheese and meat are high in fats and protein. |
| Crust | Wheat flour, which is commonly used to make pizza dough, is high in carbohydrates. Keto-friendly crust options include almond flour, cauliflower, cheese, and psyllium husk. |
| Sauce | Tomato-based pizza sauces are typically high in carbohydrates. Keto-friendly alternatives include sugar-free and low-carb options. |
| Toppings | Keto-friendly pizza toppings include vegetables, meat, and cheese. |
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What You'll Learn
Keto-friendly pizza crusts
While traditional pizza dough is made with wheat flour, which is high in carbohydrates, there are several keto-friendly alternatives for pizza crusts. These crusts are typically made with low-carb and gluten-free ingredients, such as almond flour, coconut flour, cauliflower, cheese, and psyllium husk. Here are some specific examples and recipes for keto-friendly pizza crusts:
Fathead Dough:
Fathead dough is a popular option for keto dieters as it creates a bread-like consistency using low-carb ingredients. The basic ingredients for this dough are mozzarella cheese, cream cheese or butter, and almond or coconut flour. Eggs and baking powder can also be added to create a fluffier crust. To make the dough, shred and melt the mozzarella cheese, combining it with the cream cheese or butter. Whip the eggs with baking powder separately, allowing time for the baking powder to "fluff" the eggs. Then, combine the cheese mixture with the flour and eggs. This dough can be used for various dishes, including pizza, dinner rolls, and even sweet treats like cinnamon rolls.
Almond Flour or Coconut Flour Crust:
Almond flour is a popular choice for keto pizza crusts due to its low-carb content. To make this crust, preheat the oven to 200C/400F and grease a pizza pan or baking sheet. Whisk the almond flour in a mixing bowl to ensure there are no clumps. In a microwave-safe bowl, melt mozzarella cheese and cream cheese in short intervals, then whisk them together. Add the cheese mixture to the almond flour and combine thoroughly. For a coconut flour crust, use a ratio of 1/4 cup of coconut flour to 1 cup of almond flour.
Pre-made Keto Crusts:
Several companies offer pre-made keto-friendly pizza crusts, such as Cali'flour Pizza Crust, Kbosh Keto Crusts, Modern Mountain Keto Pizza Crust, and King Arthur Baking Keto Pizza Crust. These crusts are typically made with low-carb and gluten-free ingredients like cauliflower, cheese, almond flour, and coconut flour. They are convenient options for those who want a quick and easy keto-friendly pizza.
Creative Alternatives:
Some creative alternatives to traditional pizza crust include using ground sunflower seeds instead of almond flour, especially if you have a nut allergy. You can also experiment with adding ingredients like fresh garlic and basil to enhance the flavour of your keto pizza crust. Additionally, baking techniques can be modified to achieve your desired crust texture. For example, baking the crust on both sides results in a crispier pizza base.
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Low-carb pizza sauce
Pizza is life, and life without pizza is no life at all. So, it's good to know that you can still eat pizza on a keto diet. The key is in the base and the sauce.
The Base
The traditional pizza base is a no-go for keto enthusiasts, as it's usually made from flour and can contain as many as 80 net carbs. However, there are plenty of keto-friendly alternatives. You can buy a low-carb pizza base, or you can make your own. Some options for keto bases include:
- Almond flour
- Coconut flour
- Zucchini
- Portobello mushroom
- Cauliflower
- Chicken
- Gluten-free flour
The Sauce
Commercial pizza sauces are often loaded with sugar and additives, so it's better to make your own. A keto pizza sauce is usually a low-carb, sugar-free take on the classic marinara sauce. Here's a simple recipe for a keto-friendly pizza sauce:
Ingredients:
- Olive oil
- Minced garlic
- Chopped tomatoes (fresh or tinned)
- Tomato paste (optional)
- Balsamic vinegar or coconut aminos (optional)
- Low-carb sweetener (optional)
- Herbs and seasonings (e.g. basil, oregano, onion flakes)
Instructions:
- Add olive oil and minced garlic to a saucepan and place over medium heat.
- Fry the garlic for 2-3 minutes until fragrant.
- Add the remaining ingredients to the pan and cover.
- Simmer for 15-20 minutes.
- Remove from the heat and allow to cool.
This sauce is versatile and can be used on any keto pizza base, as well as in other recipes that call for a marinara sauce, such as pasta or casseroles.
Toppings
When it comes to toppings, load up on meat and low-carb veggies. Cheese is also a go, but avoid blends and US brands.
Storage
This keto pizza sauce can be stored in the refrigerator for up to 2 weeks or frozen for up to 6 months. For smaller batches, freeze in ice cube trays.
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Keto pizza toppings
When it comes to keto pizza toppings, there are plenty of options to choose from. The key is to opt for low-carb, high-fat, and high-protein toppings that align with the ketogenic diet. Here are some ideas for keto-friendly pizza toppings:
Proteins and Meats:
- Pepperoni
- Ham
- Sausage
- Bacon
- Shredded chicken or ground chicken
- Anchovies
- Ground beef
Cheese:
- Mozzarella
- Goat cheese
- Cheddar
- Blue cheese
- Feta cheese
- Parmesan
- Cream cheese
Vegetables:
- Olives
- Mushrooms
- Onions
- Artichokes
- Green bell peppers
- Cherry tomatoes
- Pickled jalapeños
- Broccoli
- Eggplant
- Zucchini
Sauces:
- Tomato paste
- Sour cream or crème fraîche
- Sun-dried tomato pesto
- Green pesto
- Salsa sauce
- BBQ sauce
Herbs and Spices:
- Oregano
- Rosemary
- Basil
- Thyme
- Italian herbs
Remember, when following a keto diet, it's important to monitor your carbohydrate intake. While these toppings are keto-friendly, it's crucial to consider the overall quantity and balance of your food choices to ensure they align with your dietary goals and maintain ketosis.
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Keto pizza recipes
Pizza is a food that many people crave, and it is possible to make or buy pizzas that are suitable for a keto diet. The key to making a pizza keto-friendly is to use a low-carb base and avoid sugary sauces. Here are some ideas for keto pizza recipes.
Pizza Base
A traditional pizza base made with wheat flour is high in carbohydrates. However, there are several keto-friendly alternatives that can be used to make a low-carb pizza base:
- Cali'flour Pizza Crust - Made from cauliflower, cheese and psyllium husk. This base contains 1 gram of net carbs per slice.
- Kbosh Keto Crusts - Crust made from cauliflower, cheese, eggs, almond and coconut flour.
- Modern Mountain Keto Pizza Crust - A mix that you add water and oil to. This base contains 1 net carb per slice.
- King Arthur Baking Keto Pizza Crust - A mix that you add water and oil to. This base contains 1 gram of net carbs per slice.
- Fathead Pizza Crust - This crust is made by combining mozzarella cheese and cream cheese in a microwave-safe bowl and microwaving in 30-second intervals until melted. The cheeses are then mixed with almond flour and eggs to form a dough.
Sauce
Store-bought pizza sauces are usually low in sugar, but you can also make your own keto-friendly pizza sauce.
Toppings
Meat, vegetables and cheese are generally low in carbohydrates and can be used as keto-friendly pizza toppings. Here are some topping combinations that can be used to make a keto pizza:
- BBQ chicken - Use keto BBQ sauce instead of tomato sauce and add shredded chicken, onions and bacon.
- Meat lovers - Shredded ham, pepperoni, bacon and sausage.
- Pepperoni and parmesan.
- Cheeseburger - Sharp cheddar cheese, caramelized onion and ground beef or taco meat.
- Mozzarella, dry smoked sausage, fresh pepper, cherry tomatoes and chilli flakes.
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Pre-made keto pizzas
There are several options for pre-made keto pizzas, which can be purchased frozen and cooked at home. However, it is also possible to make your own keto pizzas from scratch.
Pre-made Frozen Keto Pizzas
One option for a pre-made keto pizza is the popular Quest pizza. This pizza has a crust made from a dairy protein base, which likely includes milk protein isolate, whey protein isolate, and mozzarella cheese. It has a net carb count of 6 grams for half a pizza, which is impressive given the total carbs of 25 grams. The pizza also has the highest protein content of all the pizzas at 56 grams for the whole pizza. The crust is also said to be the closest to a real pizza dough out of all the frozen keto options.
Another frozen keto pizza option is the one reviewed by Hip2Keto, which has a crust made from cauliflower, low-moisture mozzarella cheese, and egg whites. The crust is said to be floppy and tastes strongly of cauliflower. It has 7 grams of net carbs per serving, which is still considered a good keto option.
Making Your Own Keto Pizza
If you would like to make your own keto pizza, there are several recipes available online. Most recipes include a crust made from almond flour, mozzarella cheese, and cream cheese, with added ingredients such as eggs, baking powder, and salt, and seasonings. The crust is typically pre-baked before being topped with low-carb pizza sauce, cheese, and toppings of your choice. The pizza is then baked again until the cheese is melted and the crust is golden.
Some popular keto-friendly pizza crust options include:
- Cali'flour Pizza Crust: Made from cauliflower, cheese, and psyllium husk, with 1 gram of net carbs per slice.
- Kbosh Keto Crusts: Crust made from cauliflower, cheese, eggs, almond, and coconut flour.
- Modern Mountain Keto Pizza Crust: A mix that requires the addition of water and oil, with 1 net carb per slice.
- King Arthur Baking Keto Pizza Crust: A mix that only needs water and oil, with 1 gram of net carb per slice.
Keto Pizza Toppings
When it comes to toppings for your keto pizza, you can get creative and experiment with various options. Some popular choices include:
- Meat lovers: Pepperoni, bacon, sausage, and shredded ham.
- Vegetarian: Mushrooms, peppers, onions, olives, spinach, and tomatoes.
- BBQ chicken: Keto BBQ sauce, shredded chicken, onions, and bacon.
- Cheeseburger: Sharp cheddar cheese, caramelized onion, and ground beef or taco meat.
Remember to avoid high-carb toppings like pineapple and focus on ingredients that are low in carbohydrates and higher in fats and protein.
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Frequently asked questions
Yes, you can eat pizza on a keto diet, but you need to be careful about the crust and toppings you choose. Opt for a low-carb, keto-friendly crust and avoid high-carb toppings like traditional pizza sauce.
There are several keto-friendly pizza crust options available, including those made from cauliflower, almond flour, coconut flour, and egg. You can also make your own crust by combining shredded cheese, almond flour, egg, and cream cheese.
Keto-friendly pizza toppings typically include proteins, vegetables, and cheese. Some specific examples are pepperoni, bacon, mushrooms, peppers, onions, olives, spinach, and various types of cheese.
Yes, if you are on a keto diet and find yourself craving pizza, you can satisfy your craving by scraping off the toppings and cheese from a slice of pizza and leaving the crust behind. Just be mindful of the type of pizza sauce used, as some may contain hidden sugars and carbs.
![Stone Baked Pizza Crust by BFree Foods- Gluten Free Pizza Dough – Keto Pizza Crust – Includes 2 Pizza Bases, 12.6 Oz [1 Pack]](https://m.media-amazon.com/images/I/81x8ouL3XZL._AC_UL320_.jpg)
