Brenda Khan
The ketogenic diet is a low-carb, high-fat diet that strives to achieve a state of ketosis, where the body burns fat for energy instead of carbohydrates. While the keto diet does restrict many foods, it is still possible to enjoy pizza by using a keto-friendly crust and toppings. There are several low-carb crust options available, such as cauliflower or almond flour, that can be paired with keto-friendly sauces and toppings like fresh mozzarella, tomatoes, and basil. By getting creative in the kitchen, those on the keto diet can satisfy their pizza cravings without sacrificing their dietary goals.
| Characteristics | Values |
|---|---|
| Possibility of eating pizza on keto | Yes |
| Crust options | Keto pizza crust, cauliflower pizza crust, almond flour crust, etc. |
| Sauce options | Store-bought or homemade keto pizza sauce |
| Toppings | Fresh mozzarella, tomatoes, basil, ground beef, pickles, mustard, etc. |
| Carb count | Easy to track |
| Preparation | Par-bake the crusts and freeze them |
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What You'll Learn
Keto pizza crust options
There are several keto-friendly pizza crust options available to make low-carb pizza at home. Here are some options:
Fathead Dough
Fathead dough is a popular option for keto dieters as it can be used to make many traditional dishes in a low-carb way. It is made with cream cheese, eggs, almond flour, and mozzarella cheese. It can be customised by adding seasonings like garlic powder, dried oregano, or Italian seasoning. This dough tastes similar to traditional pizza dough and can be used to make keto dinner rolls, keto fathead pizza pockets, and even low-carb cinnamon rolls.
Almond Flour Crust
Almond flour can be combined with cheese and eggs to make a keto-friendly pizza crust. It is important to note that almond flour is not a 1:1 substitute for coconut flour due to its lower absorbency. This option provides an enhanced crust texture and is a good choice for those seeking a chewy and golden crust.
Cauliflower Pizza Crust
This crust is made with cheese, eggs, and cauliflower rice. It is a keto-friendly option but may not provide the same chewy texture as traditional pizza dough.
Zucchini Crust
For a unique flavour option, grated zucchini can be mixed with cheese and eggs to form a pizza crust. This option may require more effort and experimentation but offers a low-carb alternative.
Chicken Crust Pizza
Ground chicken, mozzarella, parmesan, and seasonings such as garlic and basil are baked together to create this keto-friendly crust.
Coconut Flour Crust
Coconut flour is a low-carb alternative that can be used to make a keto pizza crust, especially for sweeter recipes.
Additionally, there are pre-made keto pizza crusts available for purchase, such as those found on Amazon, which can be a convenient option for those who do not want to make their own crust from scratch.
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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)
Sugar-free pizza sauces
Pizza is not off the menu when you're on a keto diet. With a few simple swaps, you can still enjoy your favourite food. The key to a keto-friendly pizza is a low-carb base, sugar-free sauce, and keto toppings.
Basic Sugar-Free Pizza Sauce
This simple recipe requires only tomato paste, oil, water, and spices. Put the tomato paste in a bowl, add oil and stir until thoroughly combined. Then, add water and continue to stir until it reaches your desired consistency. Finally, add your choice of spices and stir until well combined. This sauce is ready to use and can be stored in the fridge for future use.
Keto Pizza Sauce
For a more complex flavour, this keto-friendly pizza sauce adds garlic and herbs to the basic recipe. Start by warming some olive oil in a non-stick saucepan. Add crushed garlic and cook for about 30 seconds until fragrant. Next, stir in crushed tomatoes, tomato puree, tomato paste, herbs, onion powder, salt, and pepper. Cover and simmer on low heat for about 10 minutes. You can add a sweetener at the end if desired. This sauce can be stored in the fridge for up to 3 days or frozen for later use.
Store-Bought Options
If you're short on time, you can also purchase keto-friendly pizza sauces. However, be cautious when selecting a store-bought sauce, as many contain hidden sugars. Check the ingredients list carefully and avoid any sauces with added sugars.
With these sugar-free pizza sauce options, you can enjoy a delicious keto-friendly pizza without sacrificing taste or your dietary goals.
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Keto-friendly toppings
The ketogenic diet is a low-carb, high-fat diet that strives to achieve a state of ketosis. Fortunately, pizza can still be enjoyed on this diet as long as you use a keto-friendly pizza base and toppings.
There are several keto-friendly pizza crust options available, such as cauliflower rice, almond flour, coconut flour, protein powder, and meat. These bases are low in carbohydrates, with some even being referred to as "zero-carb pizza crusts".
Now, for the fun part: toppings! When it comes to keto-friendly toppings, you have a variety of options to choose from. Here are some ideas for different types of toppings:
Meat Toppings
Meat toppings are a great source of protein on a keto diet. Some keto-friendly meat toppings include pepperoni, ham, sausage, bacon, shredded chicken, ground beef, and anchovies.
Vegetable Toppings
Vegetables are an important source of micronutrients, antioxidants, fiber, and prebiotics on a ketogenic diet. Some low-carb vegetable toppings to consider are eggplant, zucchini, and cauliflower.
Cheese Toppings
Cheese is another keto-friendly option, providing protein and healthy fats. Some cheese toppings to consider are fresh mozzarella, cheddar, parmesan, and gouda.
Sauce Toppings
When it comes to pizza sauce, you can opt for a traditional tomato sauce, as long as it's not too high in carbs. You can also get creative with other keto-friendly sauce options such as sour cream, crème fraîche, sun-dried tomato pesto, green pesto, or salsa sauce.
Remember, the key to enjoying pizza on a keto diet is creativity and experimentation. With the right combination of keto-friendly toppings and a suitable pizza base, you can enjoy your favorite food while staying true to your dietary goals.
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Low-carb pizza bases
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. There are several delicious keto-friendly pizza base options available to make your own low-carb pizza at home.
One option is to use a combination of almond flour, eggs, and cheese as the base. This pizza crust is low in carbs, high in fat, and perfect for those on the keto diet. Another option is to use coconut flour, which is a low-carb alternative that can be used to make a delicious keto pizza crust. However, it is important to note that coconut flour has different baking properties than almond flour and may require additional liquids and eggs.
If you're feeling adventurous, you can try using zucchini or portobello mushroom crusts. These options offer unique flavours and are low in carbs, but they may require a bit more effort to prepare.
Another popular choice for a keto-friendly pizza base is the "fathead" dough, which is made with cream cheese, eggs, almond flour, and mozzarella cheese. It tastes similar to traditional pizza dough and is a great option for those who want a more familiar flavour.
Additionally, you can experiment with a cauliflower pizza crust, which is made with cheese, eggs, and cauliflower rice. This option is also keto-friendly and can be a tasty and satisfying way to enjoy pizza while sticking to your dietary goals.
When making a keto pizza, it is important to use a sugar-free or keto-approved tomato sauce or pizza sauce as the base. You can also get creative and use pesto as the base or make your own sauce from scratch to control the ingredients and carb count. With these low-carb pizza base options, you can enjoy your favourite pizza flavours without sacrificing your dietary goals.
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Food intolerances and keto pizza
While pizza is not forbidden on the keto diet, it does require some adjustments to fit within the diet's restrictions. The ketogenic diet emphasizes a high-fat, low-carbohydrate intake, so the classic pizza recipe must be modified.
When it comes to food intolerances and keto pizza, there are a few considerations to keep in mind. Firstly, it is important to choose the right ingredients for your keto pizza crust and toppings to ensure they align with your specific dietary needs. Here are some tips and alternatives for creating a keto pizza that takes into account potential food intolerances:
- Gluten Intolerance: Since the keto diet is naturally low in gluten due to its emphasis on reducing carbohydrate intake, most keto-friendly pizza crusts are inherently gluten-free. However, be cautious of gluten-free alternatives that use highly processed, high-carb flours like tapioca or rice flour, as these are not keto-friendly. Instead, opt for gluten-free, low-carb flour alternatives such as almond flour, coconut flour, or cauliflower flour for your pizza crust.
- Lactose Intolerance: For those with lactose intolerance, it is important to limit or avoid dairy products. When making a keto pizza, you can substitute dairy cheese with dairy-free alternatives, such as vegan cheese options. Additionally, you can explore other keto-friendly toppings that are naturally dairy-free, like certain vegetables, meats, and herbs.
- Egg Allergy: Eggs are commonly used in keto pizza crusts to bind the ingredients together. However, if you have an egg allergy, you can simply omit them from your crust recipe. There are egg-free keto pizza crust options available, such as the cauliflower crust, where you can combine cauliflower rice with cheese, or the zucchini crust, which uses grated zucchini and cheese.
- Allergen Awareness: When dining out or purchasing pre-made keto pizza, always inquire about potential allergens. While a keto pizza may be low in carbohydrates, it could still contain ingredients that trigger food intolerances. Be mindful of hidden allergens in sauces, toppings, and crusts.
Remember, it is important to consult with a healthcare professional or a registered dietitian if you suspect you have a food intolerance or allergy. They can provide personalized advice and guidance based on your specific needs and symptoms.
By being mindful of your food intolerances and making the necessary adjustments, you can still enjoy a delicious keto pizza that aligns with your dietary restrictions.
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Frequently asked questions
Yes, you can. There are many keto-friendly pizza crusts and bases available, including cauliflower pizza crust, almond flour pizza crust, and tapioca starch pizza crust. You can also use keto pizza dough, which can be par-baked and frozen for later use.
You can use your favorite pizza toppings as long as they are keto-friendly. Some examples include mozzarella cheese, ground beef, pickles, mustard, fresh mozzarella, tomatoes, and basil.
Store-bought pizza sauces are usually low in sugar and can be used. However, you can also make your own keto pizza sauce at home.
Yes, there are several restaurants that offer keto-friendly pizzas, including Fresh Brothers and Big Mario's Pizza. These restaurants offer keto crusts and a variety of toppings to choose from.
Keto pizza allows individuals following a ketogenic diet to enjoy their favorite food while staying within their dietary restrictions. It is a low-carb, high-fat option that can help individuals achieve a state of ketosis.
