Leena Watts
Pizza is often considered a high-carb food due to its wheat-based crust, which is typically made with flour. However, for those following a keto diet, there are ways to enjoy pizza without compromising their dietary goals. The key is to choose keto-friendly crust options and toppings that align with the low-carb, high-fat principles of the keto diet. From gluten-free crusts made with almond or coconut flour to creative alternatives like cauliflower, chicken, or zucchini bases, there are numerous ways to craft a delicious keto-friendly pizza at home or when dining out.
| Characteristics | Values |
|---|---|
| Eating pizza on keto | Possible |
| Crust options | Gluten-free, cauliflower, almond flour, coconut flour, zucchini, portobello mushroom, chicken, meat, egg and cheese |
| Toppings | Fresh vegetables (mushrooms, peppers, onions, spinach), meat |
| Sauce | Sugar-free, homemade |
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What You'll Learn
Keto-friendly pizza crusts
Yes, it is possible to eat pizza while on a keto diet. The key difference between a traditional pizza and a keto-friendly pizza is the crust, which determines the amount of carbs in the pizza. Traditional pizza crusts can contain up to 80 net carbs, while keto-friendly pizza crusts typically have around 6 net carbs or even less.
Almond Flour Crust
This crust is made with almond flour, which is a keto-friendly alternative to wheat flour. Almond flour has a different baking property than wheat flour, so it creates a unique, chewy and golden crust. To make this crust, you'll need almond flour, mozzarella cheese, cream cheese, and eggs. The cheeses are melted and combined with the flour and eggs to form a dough. This crust can be baked in the oven for a crispy and golden pizza base.
Coconut Flour Crust
Coconut flour is another low-carb alternative to wheat flour. It has a higher absorbency rate than almond flour, so less is needed in recipes. Coconut flour can be used in a similar way to almond flour to create a keto-friendly pizza crust. However, it is important to note that the two flours cannot be substituted at a 1:1 ratio due to their different properties.
Fathead Dough Crust
Fathead dough is a popular option for keto dieters as it can be used to create a bread-like consistency for pizza crusts, dinner rolls, and even sweet treats like cinnamon rolls. The main ingredients in fathead dough are mozzarella cheese, cream cheese or butter, and almond or coconut flour. The dough can be customized with additional seasonings or sweeteners to suit different recipes.
Vegetable Crusts
For a more adventurous option, vegetable crusts made from cauliflower, zucchini, or portobello mushrooms can be a unique and low-carb choice. These crusts may require more preparation and have distinct flavours, but they offer a creative way to enjoy a keto-friendly pizza.
Gluten-Free Crusts
Some restaurants offer gluten-free crusts that are ideal for keto diets. These crusts may be made with alternative flours, such as gluten-free flour or almond flour, and are prepared with fresh dough, honey instead of sugar, and generous amounts of cheese. Gluten-free crusts allow individuals on a keto diet to enjoy pizza without compromising their health goals.
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Low-carb pizza toppings
When it comes to pizza toppings for a keto diet, meat and low-carb vegetables are popular choices.
Meat toppings include pepperoni, ham, sausage, bacon, shredded chicken, ground beef, and anchovies. If you're vegetarian or simply want a meat-free option, low-carb veggies are a great alternative. Good options include mushrooms, green and red peppers, red onions, spinach, eggplant, zucchini, and cauliflower.
Some people also recommend seasoning the dough while mixing the flour and cheese. For example, you could add basil, rosemary, thyme, and salt to your almond flour.
When choosing a pizza sauce, it's important to keep it simple and sugar-free. A basic tomato sauce can work well, or you could get creative with pesto, sour cream, crème fraîche, or salsa sauce.
Remember, the key to a keto-friendly pizza is not only the toppings but also the crust. There are various low-carb crust options available, such as those made with almond flour, coconut flour, or meat.
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Keto-friendly pizza sauces
When it comes to keto-friendly pizza, the key consideration is the carb content of the ingredients. While traditional pizza crusts can contain as many as 80 net carbs, keto-friendly alternatives typically have significantly fewer carbs, with options like cauliflower, chicken, or gluten-free flour crusts available.
For the pizza sauce, it's important to be mindful of hidden sugars in store-bought options. Many pre-made pizza sauces contain added sugars, which can compromise the keto-friendliness of your pizza. To avoid this, some people opt for making their own keto-friendly pizza sauces at home.
Mutti's Pizza Sauce:
This sauce has received mixed reviews online, with some praising its low carb content of 2 grams of net carbs, while others express a desire for a better alternative.
Rao's Pizza Sauce:
Rao's is another popular option for keto dieters, with some enthusiasts stocking up when it goes on sale. It typically has 3 grams of carbohydrates per serving, but be sure to check the specific variety, as the carb count may vary.
Wholesome Yum's Keto Pizza Sauce:
This recipe features a bold, rich flavor with a smooth, savory texture, reminiscent of your favorite pizzeria sauce but without the added sugar. It's incredibly easy to make, requiring just basic pantry staples and two minutes of your time. The key ingredients include olive oil, tomato paste, dried herbs like oregano, basil, and marjoram, dried spices like garlic powder, onion powder, and fennel seed, and balsamic vinegar for a touch of sweetness. You can adjust the consistency with water, making it thicker or thinner to your liking.
Ketofocus' Keto Pizza Sauce:
This recipe uses canned whole tomatoes that are puréed and then cooked to maximize flavor. It also includes garlic sautéed in olive oil for that classic Italian aroma. The addition of olive oil not only enhances the flavor but also adds a silky texture and helps the sauce cling to the crust. You can cook this sauce for about 13 minutes to achieve the perfect thick consistency.
Heylo's Tips for Keto Pizza:
While Heylo doesn't offer a specific sauce recipe, they provide valuable insights for creating keto-friendly pizzas. They emphasize the importance of a good pizza sauce, recommending a simple, sugar-free option. They also suggest loading up on cheese, plain meats, and low-carb veggies as toppings.
Remember, when creating a keto-friendly pizza, the crust and toppings are just as important as the sauce. By combining a keto-friendly crust, a sugar-free sauce, and low-carb toppings, you can enjoy a delicious pizza that aligns with your dietary goals.
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![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)
Keto-friendly pizza restaurants
If you're craving pizza but want to stick to your keto diet, there are several restaurants that offer keto-friendly options. Here are some places to consider:
Beau Jo's
Beau Jo's offers keto-friendly pizzas with low-carb crusts and fresh toppings. They use fresh, gluten-free ingredients in their pizza sauce and crust, which is made from dough, honey instead of sugar, and mozzarella cheese. You can also choose from a variety of fresh vegetable toppings, including mushrooms, peppers, onions, and spinach, as well as meat toppings. Beau Jo's is located in Colorado, so it's a great option if you're in that area.
Pizza Boy
Pizza Boy in Glendale offers several keto-friendly pizzas with unique crust options. Their crusts are made from chicken, zucchini, cauliflower, broccoli, almond flour, or coconut flour. They offer a variety of keto-friendly pizzas, including BBQ chicken, chicken alfredo, and feta and sujuk versions, as well as build-your-own options. While the chicken crust might not be for everyone, Pizza Boy is a great choice if you're dedicated to a low-carb lifestyle and want some creative crust alternatives.
Papa Murphy's
Papa Murphy's offers crustless keto-friendly pizzas that you can customize with your choice of sauce and toppings. They provide a variety of keto-friendly toppings, marked with "KF," such as pepperoni, sausage, mushrooms, and cheddar. To make your pizza even more keto-friendly, they suggest changing the traditional red sauce to creamy garlic or olive oil and garlic sauce. Papa Murphy's allows you to tailor your pizza to your specific keto needs.
Blaze Pizza
Blaze Pizza, primarily located in Southern California, offers a keto-friendly crust option. They also have a crustless pizza option, allowing you to enjoy just the toppings and sauce. While Blaze Pizza is known for its keto-friendly offerings, be sure not to confuse their keto crust with their cauliflower crust, which is not low-carb.
In addition to these dedicated keto-friendly restaurants, some popular pizza chains like Domino's, Papa John's, and Pizza Hut have been known to offer "low-carb" options, which are essentially pizza toppings and sauce without the crust. However, these options might be harder to find on their menus.
Remember, when ordering keto-friendly pizza, it's always a good idea to check the ingredients and nutritional information to ensure it aligns with your specific keto diet guidelines.
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Keto pizza alternatives
There are several alternatives to traditional pizza that can be made keto-friendly. The key difference is in the crust, which is usually made from wheat flour and contains a high number of carbs.
One option is to use a gluten-free crust, which can be made from cauliflower, chicken, or almond flour. These alternatives are low-carb and can be combined with eggs and cheese to form a base. Another option is to use coconut flour, which is a low-carb alternative to wheat flour. For those feeling adventurous, zucchini or portobello mushroom crusts are also options, although they may require more effort to prepare.
When it comes to toppings, keto-friendly options include meat, such as pepperoni or chicken, and low-carb vegetables like mushrooms, peppers, onions, and spinach. It is important to be mindful of the pizza sauce used, as shop-bought sauces can be high in sugar. A simple, homemade sauce made from fresh ingredients can be a healthier alternative.
Some restaurants, such as Beau Jo's and Big Mario's Pizza, offer keto-friendly pizzas with low-carb crusts and fresh toppings. For those who prefer to make pizza at home, Heylo offers low-carb pizza bases that can be topped with your choice of ingredients. Fontana Forni also provides suggestions for keto-friendly pizza toppings and recipes that can be made in a backyard pizza oven.
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Frequently asked questions
Yes, you can eat pizza on keto, but you'll need to make some adjustments.
There are several options for keto-friendly pizza bases, including cauliflower, almond flour, coconut flour, and zucchini. You can also opt for a gluten-free base, but be sure to check the ingredients as some gluten-free options are high in carbs.
Keto-friendly pizza toppings include meat, low-carb vegetables, and cheese. Just be mindful of your carb intake and avoid sugary sauces.
Yes, but you may want to skip the crust as it tends to be high in carbs. You can also make your own keto-friendly pizza at home using a low-carb base and your favorite toppings.
Yes, several restaurants offer keto-friendly pizzas, including Beau Jo's and Big Mario's Pizza. These restaurants offer a variety of low-carb crusts and fresh toppings to satisfy your pizza cravings while sticking to your keto diet.
