Jeffrey Salazar
The ketogenic diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances. While following a keto diet, it is still possible to enjoy pizza by substituting a few ingredients. Many store-bought pizza sauces contain added sugar, so a keto-friendly alternative is to make a sauce using olive oil, tomato paste, dried herbs, and dried spices. This sauce can be used on keto-friendly pizza bases such as Fathead, almond flour, or cauliflower crust.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Sugar | Sugar-free |
| Calories | 96kcal |
| Protein | 2g |
| Fat | 7g |
| Sodium | 1224mg |
| Potassium | 424mg |
| Fiber | 3g |
| Vitamin A | 552IU |
| Vitamin C | 9mg |
| Calcium | 38mg |
| Iron | 2mg |
| Net Carbs | 3g |
| Storage | Refrigerate covered for 2 weeks or freeze for up to 6 months |
| Ingredients | Olive oil, garlic, tomato sauce/tomato paste, sweetener, salt, Italian mixed herbs, dried herbs, dried spices, balsamic vinegar, water |
| Recipe | Saute garlic in olive oil, add other ingredients, simmer for 20 minutes, cool |
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What You'll Learn
Keto pizza sauce recipe
Ingredients:
- Olive oil
- Freshly minced garlic
- Tomato sauce (passata) or tomato paste
- Granulated sweetener (optional) e.g. erythritol, monk fruit sweetener, allulose, or golden erythritol
- Salt
- Italian mixed herbs: dried basil, oregano, rosemary, and/or marjoram
- Onion powder, garlic powder (optional)
- Red pepper flakes (optional)
- Balsamic vinegar (optional)
Method:
- Add olive oil and freshly 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 completely.
Tips:
- If you prefer a thicker sauce, allow it to simmer for up to 35 minutes.
- Add other spices or herbs to taste, such as red pepper flakes, cayenne pepper, or onion powder.
- Store leftover sauce in the refrigerator for up to 5 days or freeze for up to 6 months.
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Store-bought keto pizza sauce options
While many store-bought pizza sauces contain added sugar, preservatives, and other non-keto-friendly ingredients, there are some keto-friendly options available in the market. Here are some store-bought keto pizza sauce options:
Rao's Homemade Pizza Sauce
Rao's pizza sauce is a popular choice among those following a keto diet. It has 3 grams of net carbs per serving and can be found at Costco or your local grocery store. Some people prefer to blend the sauce to make it smoother and less chunky.
Mutti's Pizza Sauce
Mutti's pizza sauce is another option, with 2 grams of net carbs. However, some people may find it lacking in flavour or not as satisfying as other options.
Yo Mama's Classic Pizza Sauce
This pizza sauce is crafted from fresh tomatoes, garlic, onions, olive oil, and basil. It is keto-friendly, with no added sugar, GMOs, preservatives, dairy, or gluten. You can find it at your local store.
Classico Signature Recipes Traditional Pizza Sauce
Classico's pizza sauce is available in 14 oz jars and can be purchased online or at select retailers. However, the product's nutritional information and carb count are not readily available.
While these store-bought options exist, some people prefer to make their own keto pizza sauce at home to control the ingredients, ensure it aligns with their dietary needs, and customise the flavour and texture to their preferences.
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Nutritional information
The Ketogenic Diet is a low-carbohydrate method of eating. Many people follow this diet to help manage health issues such as diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, and hormonal imbalances.
Pizza is one of the most popular foods in the world, and many people wonder if they can eat pizza while following a keto diet. The answer is yes, but with some modifications. Most commercial pizza sauces are loaded with sugar and contain very few actual tomatoes. Therefore, people on a keto diet often make their own pizza sauce or buy specific low-carb sauces.
A keto pizza sauce typically includes olive oil, freshly minced garlic, tomato sauce or tomato paste, a granulated sweetener, salt, and Italian mixed herbs such as basil, oregano, rosemary, and marjoram. This sauce is cooked in a saucepan over medium heat for up to 15-20 minutes, and it can be used on various keto-friendly pizza crusts, such as Fathead, almond flour, or cauliflower crust.
The nutritional information for a keto pizza sauce varies depending on the specific ingredients and quantities used. However, a serving of keto pizza sauce (approximately 1/4 cup) typically contains:
- Calories: 96 kcal
- Carbohydrates: 6g
- Net Carbs: 3g
- Protein: 2g
- Fat: 7g
- Sodium: 1224mg
- Potassium: 424mg
- Fiber: 3g
- Vitamin A: 552 IU
- Vitamin C: 9mg
- Calcium: 38mg
- Iron: 2mg
This sauce is not just for pizza but can also be used as a dipping sauce for vegetables, meat, or breadsticks, or as a marinara sauce for keto pasta and lasagna. It is a versatile and tasty option for those following a keto diet who want to enjoy their favorite foods without compromising their dietary restrictions.
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Keto-friendly pizza toppings
A ketogenic diet, or keto, is a popular diet that many people try out to feel healthier. While on a keto diet, there are restrictions on what you can eat, and some favourite treats may be off the menu. However, pizza lovers can still enjoy a slice as long as they use the right crust and toppings.
Firstly, it is important to note that many store-bought pizza sauces contain added sugar, so it is better to make your own. A keto-friendly pizza sauce can be made with olive oil, minced garlic, tomato sauce or tomato paste, a granulated sweetener, salt, and Italian mixed herbs. This sauce is low-carb and sugar-free, and you can adjust the consistency to your preference.
When it comes to keto-friendly toppings, protein and vegetables are important. Meat toppings can include pepperoni, ham, sausage, bacon, shredded chicken, ground beef, and anchovies. For a vegetarian option, a pizza can be topped with vegetables such as eggplant, zucchini, or cauliflower, which can also be used as a base.
Cheese is another keto-friendly topping, with many varieties being suitable. In addition, a pizza crust can be made from cheese, providing a high-protein, low-carb base.
So, for those on a keto diet, pizza can still be enjoyed, with a few simple adjustments.
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Keto pizza crust options
While on a keto diet, pizza lovers can still enjoy their favourite food by making some adjustments to the traditional pizza recipe. In addition to swapping store-bought pizza sauce for a keto-friendly alternative, pizza crust can also be made keto-friendly. Here are some keto pizza crust options:
Fathead Dough
Fathead dough is a popular choice for keto pizza crust. It is made with simple ingredients such as almond flour or coconut flour, mozzarella cheese, cream cheese or butter, and eggs. The dough can be seasoned with garlic powder, dried oregano, or Italian seasoning to enhance the flavour. Fathead dough has a bread-like consistency and can be used to make a variety of keto-friendly dishes, including pizza, dinner rolls, and calzones.
Almond Flour Crust
Almond flour can be used as a base for keto pizza crust, creating a chewy and golden crust without the need for yeast or cauliflower. It is important to note that almond flour should not be substituted with coconut flour as they have different baking properties. The recipe typically includes other ingredients such as mozzarella cheese, cream cheese, and eggs, which are combined to form a dough.
Coconut Flour Crust
While almond flour is a popular choice, some people prefer the taste of coconut flour, especially when making sweeter recipes. Coconut flour is much more absorbent than almond flour, so the quantity used needs to be adjusted accordingly. Coconut flour can be used as a base for keto pizza crust, providing a bread-like consistency when combined with ingredients like mozzarella cheese.
Cauliflower Crust
Another option for a keto-friendly pizza crust is to use cauliflower. This vegetable-based crust provides a low-carb alternative to traditional pizza dough, allowing individuals on a keto diet to enjoy pizza without compromising their dietary restrictions.
Store-Bought Keto Crusts
For those who don't want to make their own crust, there are store-bought options available. Some companies offer keto-friendly pizza crusts that can be purchased online or in specialty stores. These crusts aim to provide a similar texture and taste to traditional pizza dough while adhering to the requirements of a keto diet.
With these keto pizza crust options, individuals on a keto diet can still enjoy the taste and experience of pizza without deviating from their dietary goals.
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Frequently asked questions
Keto pizza sauce is a sugar-free, low-carb alternative to traditional pizza sauce. It typically contains ingredients such as olive oil, garlic, tomato sauce or paste, herbs, and spices.
You can buy keto pizza sauce, but some people choose to make their own to avoid added sugars and preservatives found in store-bought options. Popular store-bought brands include Mutti's, which has 2g of net carbs per serving.
Making your own keto pizza sauce allows you to control the ingredients, ensuring it aligns with your dietary preferences and restrictions. It also lets you customize the flavor, thickness, and sweetness to your liking.
The basic ingredients for keto pizza sauce include olive oil, garlic, tomato sauce or canned tomatoes, and herbs and spices. Some people also add a granulated sweetener, salt, and Italian mixed herbs or dried herbs such as oregano, basil, and marjoram.
To make keto pizza sauce, sauté garlic in olive oil over medium heat until fragrant. Then, add the remaining ingredients, such as tomato sauce, herbs, and spices, and simmer the sauce for 15-20 minutes. Allow the sauce to cool and thicken before using it on your favorite keto pizza crust.
