Leena Watts
Many people wonder if they can eat pizza while on a keto diet. The short answer is yes, but you'll have to make some changes. A slice of regular crust pizza contains 30 grams of carbs, which is virtually all the carbs you can eat in a single day. The good news is that there are many keto-friendly pizza toppings and bases that you can enjoy without feeling guilty. You can load up on your favourite toppings like cheese, meat, and low-carb vegetables. However, it's important to watch out for hidden sugars in the sauce and choose a low-carb base.
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What You'll Learn
Keto-friendly pizza toppings
It is possible to eat pizza while on a keto diet, but some adjustments are required. The key is to use keto-friendly pizza toppings and a low-carb base.
When it comes to toppings, there are numerous options that are compatible with the keto diet. These can be broadly categorised into proteins, vegetables, and cheeses.
For protein, pepperoni is a classic keto-friendly choice, as are Italian sausage and Canadian bacon. Other meat toppings to consider include chicken (grilled, rotisserie, or diced), sausage crumbles, and ham.
In terms of vegetables, mushrooms, green and red peppers, onions, spinach, and tomatoes are all suitable toppings that provide vitamins and minerals, fibre, and prebiotics.
Cheese is also an excellent source of fat and protein for a keto diet. Mozzarella is the most common variety used on pizzas, but cheddar, Parmesan, and ricotta are also good options.
It is important to note that while these toppings are keto-friendly, the sauce and crust choices can significantly impact the overall carb count. Shop-bought pizza sauces, for example, often contain high levels of sugar, so checking labels is essential. Making your own sauce from scratch or choosing a low-carb base can help ensure that your pizza remains keto-compliant.
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Keto pizza crust alternatives
While it is possible to eat pizza toppings without the crust on keto, there are several alternatives to regular pizza crusts that can be used to make keto-friendly pizzas.
One popular option is to use cauliflower as a base. This can be done by replacing grains with cauliflower to make a pizza crust, or by using a pre-made cauliflower crust, such as the Caulipower crust. Another option is to use shredded chicken as the base, which has less than 1 gram of net carbs for the entire crust. For those who want a nut-free and gluten-free option, a crust made with broccoli, spinach, avocado, cheese, and eggs is a good choice, providing 2.8 grams of net carbs per serving.
There are also several other unique keto pizza crust alternatives, such as a crust made with almond flour and mozzarella cheese, which apparently tastes very similar to bread. Another option is to use pork rind crumbs, cream cheese, shredded cheese, and eggs to make a low-carb pizza crust.
In addition to these alternatives, there are also pre-made keto-friendly pizza crusts available, such as the Golden Home Ultra Thin Protein Pizza Crusts, which are the perfect individual-sized crusts with only 110 calories and 16 grams of protein.
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Keto pizza sauces
There are several keto-friendly pizza sauces available on the market, such as Yo Mama's Foods Keto Classic Pizza Sauce and Primal Kitchen's Unsweetened Red Pizza Sauce. These sauces are typically made without added sugar or preservatives and are marketed as paleo-friendly, low-carb, and vegan.
However, some people prefer to make their own keto pizza sauce to control the ingredients and sweetness. Many recipes for keto pizza sauce involve a combination of olive oil or avocado oil, garlic, tomato paste or sauce, and dried herbs such as oregano, basil, and marjoram. Some recipes also include onion powder, garlic powder, fennel seed, red pepper flakes, and balsamic vinegar for added flavour.
To make a keto pizza sauce, one typically sautés garlic in oil before adding the remaining ingredients and simmering the sauce for 20 minutes. The sauce can be adjusted for thickness by simmering it for longer or thinning it with water. It can be stored in the refrigerator for up to two weeks or frozen for up to six months.
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Keto pizza restaurants
While it may be challenging to find keto-friendly pizzas that taste like the traditional variety, several restaurants offer low-carb options that can satisfy your pizza cravings without compromising your dietary goals. Here are some popular choices for keto pizza restaurants:
Papa Murphy's
Papa Murphy's offers a range of crustless keto-friendly pizzas that can be customized to your preference. You can choose your sauce or opt for no sauce at all, and select from a variety of keto-friendly toppings marked with "KF". Some popular topping choices include pepperoni, sausage, mushrooms, black olives, cheddar, and whole-milk mozzarella. 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 provides the nutritional information for each pizza, so you can make an informed choice.
CiCi's Pizza Chain
CiCi's Pizza Chain offers a unique option called the Atkins bowl. You can choose your preferred toppings, and they will bake it for you with or without sauce. This option gives you the flexibility to create your own keto-friendly pizza bowl.
Papa Johns
While Papa Johns doesn't offer keto-specific pizzas, their pizza toppings served in a bowl can be a creative solution for those on a low-carb diet. You can choose from various toppings and create your own pizza using low-carb tortillas. Simply toast the tortilla, add your chosen toppings, finish it under the broiler with some cheese, and enjoy your DIY low-carb pizza.
Local Restaurants in Southern California
If you reside in Southern California, you're in luck! Several savvy businesses in the region have recognized the demand for low-carb and keto-friendly pizzas. While these pizzas may not taste exactly like the traditional Margherita, they can help you satisfy your pizza cravings while adhering to your dietary goals. Remember that when it comes to keto-friendly options, it's best to stick to cheese or meat toppings and choose a suitable sauce.
In conclusion, while there may be no perfect substitute for traditional pizza while on a keto diet, these restaurants offer creative solutions and tasty alternatives that can help you stay on track with your dietary goals. Remember to check the ingredients and nutritional information to ensure that your chosen pizza aligns with your keto diet plan.
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Keto pizza toppings to avoid
While on a keto diet, it is best to avoid pizza toppings that are high in carbohydrates and sugars. Here are some toppings to avoid when making a keto-friendly pizza:
High-Carb Vegetables
Although most vegetables are keto-friendly, some vegetables are higher in carbohydrates and should be avoided or consumed in moderation. For example, starchy vegetables like potatoes, sweet potatoes, and corn should be avoided as they are high in carbs. Other vegetables, such as beets and carrots, have a relatively higher carbohydrate content compared to other low-carb options.
Breadcrumbs and Battered Toppings
Breadcrumbs are often used in meatballs or as a coating for fried toppings, such as onion rings or battered vegetables. These toppings should be avoided as breadcrumbs are high in carbohydrates and can quickly add up, disrupting your keto diet.
Sweet and Fruity Toppings
Fruits that are commonly used as pizza toppings, such as pineapple, should be avoided due to their high sugar content. Similarly, sweetened sauces or toppings, like barbecue sauce or candied nuts, can also be high in sugar and should be used sparingly, if at all.
Carb-Loaded Crusts
Traditional pizza crusts are typically made with flour and can contain up to 80 net carbs per pizza. Instead, opt for low-carb alternatives such as gluten-free flour, almond flour, or even vegetable-based crusts like zucchini or portobello mushroom.
Sugary Pizza Sauces
Pizza sauce can be a sneaky source of added sugars and carbohydrates. Shop-bought pizza sauces often contain high amounts of sugar, so it is recommended to make your own sauce using crushed tomatoes, tomato paste, and herbs to control the carbohydrate and sugar content.
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Frequently asked questions
Yes, you can eat pizza while on a keto diet, but you will have to make some changes. A slice of regular crust pizza contains 30 grams of carbs, which is virtually all the carbs you can eat in a single day. So, if you are on a keto diet, you can opt for a low-carb base and load up on keto-friendly toppings.
Keto-friendly pizza toppings can be categorised into three groups: protein, vegetables, and cheese. Some examples of keto-friendly protein toppings include pepperoni, chicken, sausage crumbles, ham, and bacon. Vegetables that can be used as keto-friendly pizza toppings include mushrooms, green and red peppers, red onions, spinach, and tomatoes. Cheese is a great source of fat and protein and can be used as a keto-friendly pizza topping. Some common keto-friendly cheeses include mozzarella, cheddar, parmesan, and ricotta.
Traditional pizza crusts may contain as many as 80 net carbs, so it is recommended to opt for a low-carb base when eating pizza on a keto diet. Some examples of keto-friendly pizza bases include cauliflower crust, almond flour crust, gluten-free crust, and crust made from fresh dough, honey instead of sugar, and mozzarella cheese.
Pizza sauce can be a source of hidden carbs and sugar, so it is important to choose a sauce with fewer carbs. Some keto-friendly pizza sauce options include making your own sauce at home using crushed tomatoes, tomato paste, salt, basil, and oregano, or buying a jarred sauce with no added sugar.
