Can You Eat Pepperoni On A Keto Diet?

Pepperoni is a popular pizza topping, but can it be enjoyed as part of a keto diet? The keto diet is a low-carb, high-fat diet, so it may seem like all meats are suitable. However, it is important to remember that the keto diet focuses on nutritious, non-starchy vegetables, unsaturated fats, and lean, unprocessed protein sources. Pepperoni is a processed meat, made from a combination of finely ground pork and beef, spiced with garlic, paprika, and cayenne pepper. It is a good source of vitamins, minerals, and protein, and is low in carbs, but it also contains nitrites, sodium, and saturated fat, which can have negative health effects. So, while pepperoni can be enjoyed as an occasional treat on the keto diet, it should not be a regular feature due to its high levels of sodium and saturated fat.

Pepperoni's nutritional value on keto

Pepperoni is a keto-friendly food, often used as a snack or to add flavour to meals. It is a combination of finely ground pork and beef, spiced with garlic, paprika and cayenne pepper.

Macronutrients

Per 1-ounce piece (28 grams/5 thin slices):

• Calories: 141
• Fat: 84%
• Saturated Fat: 4.5 g
• Vitamin B12: 15% Daily Value (DV)
• Pantothenic Acid: 5% DV

Micronutrients

• Selenium
• Iron

Keto-Friendly Snacks and Meals

Pepperoni is a convenient, portable snack that can be eaten straight from the packet or baked in the oven to make pepperoni chips. It can also be added to meals, such as keto pizza bites, keto pepperoni rolls and keto pizza.

Things to Consider

Although pepperoni is keto-friendly, it should be consumed in moderation as it is high in sodium, saturated fat and calories. It is also important to read the labels of different pepperoni brands, as some are loaded with additives, preservatives, sugar and hidden carbs.

Keto-friendly pepperoni brands

Pepperoni is a keto-friendly food due to its negligible carb content. However, it should be consumed in moderation as part of a balanced diet. When looking for keto-friendly pepperoni brands, there are a few things to keep in mind. Firstly, opt for high-quality protein sources such as antibiotic-free pork and grass-fed beef. Secondly, avoid products with added MSG, nitrates, or nitrites. Instead, look for natural spices like garlic and paprika for flavouring. Here are some recommended keto-friendly pepperoni brands:

• Chomps: Offers a variety of pepperoni products, including Pepperoni Seasoned Turkey sticks and keto pepperoni chips.
• Sweetwood Smokehouse: Their FATTY Pepperoni Snack Sticks are crafted with care and are 100% natural.

When choosing pepperoni, be mindful of the high sodium, sugar, saturated fat, artificial preservatives, and hidden carbs that may be present in some products. Always read the labels to ensure the product aligns with your dietary goals.

Keto pepperoni chips

Ingredients:

• Pepperoni slices (pre-sliced or sliced from a stick)
• Mozzarella cheese (grated)
• Italian seasoning

Optional Ingredients:

• Parmesan cheese
• Low-carb dips (e.g., guacamole, marinara sauce, queso, or ranch dressing)

Instructions:

Preheat your oven to 400 degrees Fahrenheit. Line a baking pan with parchment paper, being careful not to use wax paper, as the pepperoni will stick. Place the pepperoni slices on the parchment paper, leaving some space between each slice. Sprinkle mozzarella cheese on top of each pepperoni slice, followed by a sprinkle of Italian seasoning.

Bake in the oven for about 9 minutes, then remove and let cool. The pepperoni chips will become crispier as they cool. If you prefer them more browned, you can bake them a little longer.

Tips:

• These keto pepperoni chips are best enjoyed fresh, but you can store them in an airtight container for a day or two.
• To reduce greasiness, blot the chips with a paper towel after baking.
• For variety, try using different types of meat, such as salami, or adding cheese on top.

Serving Suggestions:

• Low-carb guacamole
• Low-carb marinara sauce
• Queso
• Low-carb ranch dressing

Other keto snacks

Keto-friendly pepperoni

While pepperoni is generally keto-friendly, it's important to be mindful of the brand you choose. Some pepperoni sticks are loaded with additives, sodium, sugar, saturated fat, calories, artificial preservatives, and hidden carbs from flavourings. Therefore, it's crucial to read the labels carefully. Look for options that are made from high-quality protein, such as antibiotic-free pork and grass-fed beef, and avoid those that contain added MSG, nitrates, or nitrites.

Keto snacks

• Meats: Red meat (beef, pork, lamb), poultry (chicken, turkey), and seafood (fish, shrimp) are all excellent keto-friendly options as they contain zero carbs.
• Natural fats: Butter and olive oil are perfect keto snacks with zero carbs.
• Eggs: Hard-boiled eggs make a great keto snack, providing 1 gram of carbs and a good balance of fats and protein.
• Cheese: Most cheeses have 1 gram of carbs per serving, making them a tasty and convenient keto snack.
• Vegetables: Opt for low-carb veggies like leafy greens, eggplant, cauliflower, broccoli, and tomatoes, which range from 1 to 5 grams of carbs per serving.
• Nuts: While nuts are great keto snacks, watch your portions as they can have higher net carb counts. Some keto-friendly options include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, almonds, and pine nuts.
• Fruits: Avocados, strawberries, blackberries, raspberries, and blueberries are excellent choices for keto snacks due to their lower carb content and high fibre and antioxidant content.
• Fermented vegetables: Fermented foods like pickles, sauerkraut, and kimchi are rich in beneficial bacteria, supporting digestive health and reducing the risk of diabetes and heart disease.
• Olives: Olives are a great source of heart-healthy fats and other nutrients. Enjoy them plain or stuffed with cheese for an extra boost of fat.
• Keto granola bars: Making your own granola bars at home can be a delicious and nutritious keto snack option. Look for recipes that use nut butter, coconut flakes, nuts, and sugar alternatives like monk fruit.
• Zucchini chips: Thinly sliced zucchini chips baked or air-fried with olive oil, salt, and pepper make a tasty, low-carb alternative to potato chips.
• Smoothies: Create keto-friendly smoothies by using a base of coconut, avocado, or nut butter, and add low-carb fruits like berries, lime, or lemon, along with nutrient-dense veggies.
• Bone broth: Bone broth is a tasty and unexpected keto snack option, providing protein and warmth. You can make your own or choose commercially prepared options, being mindful of added sweeteners and sodium.
• Mini frittatas or egg muffins: These are easy to prepare and fully customisable. Simply beat eggs with salt and pepper, add your favourite low-carb ingredients like spinach, mushrooms, or cheese, and bake in a muffin pan.
• Caesar salad bites: Create mini edible salad cups by melting grated Parmesan cheese on a baking pan and shaping them into cups. Fill them with your favourite greens, dressing, and toppings like roasted pumpkin seeds or chopped chicken.
• Cajun-style shrimp and bell pepper kebabs: Season shrimp with Cajun spices, skewer them with bell pepper slices, and bake or grill until cooked.
• Veggie sticks with nut butter: Pair fresh or lightly cooked vegetables like carrots, celery, or sweet bell peppers with your favourite nut butter for a simple and nutritious keto snack.
• Salmon salad celery boats: Combine canned salmon with mayonnaise, fresh herbs, and spices to make a keto-friendly salad. Stuff the mixture into celery stalks for a crunchy and satisfying snack.
• Keto sushi rolls: Use nori seaweed sheets and fill them with your choice of raw fish, smoked fish, or veggies like avocado, bell pepper, or cucumber. Add cream cheese or serve with a spicy peanut sauce for extra fat.
• Collard green sandwich wraps: Blanch collard greens and fill them with your favourite sandwich ingredients like deli meats, cheese, or veggies.
• Avocado egg salad: Mash avocados and combine them with diced hard-boiled eggs, minced red onion, and salt and pepper for a creamy and nutritious keto snack.
• Guacamole with veggie sticks: Mash avocados with lime juice, red onion, and salt and pepper to make a delicious guacamole. Dip veggies like bell peppers, radishes, celery, or broccoli for a healthy keto snack.
• Deviled eggs with cream cheese: Take your traditional deviled eggs up a notch by mixing in some cream cheese for extra flavour and fat.
• Fruit leather: Make your own fruit leather by blending low-carb berries and spreading the mixture onto a baking tray to dehydrate.
• Cauliflower hummus with veggies: Blend roasted cauliflower with ingredients like olive oil, tahini, lemon juice, and garlic to make a low-carb hummus. Enjoy it with celery sticks, carrots, or homemade roll-ups.
• Stuffed mini bell peppers: Slice mini bell peppers in half, remove the seeds, and fill them with cream cheese and your favourite seasonings. You can also bake them for a warm and savoury snack.

Keto pepperoni recipes

Keto Pepperoni Pizza Bites

This recipe is perfect for a low-carb lunch. It is very simple and only requires a handful of ingredients.

Ingredients:

• 2 cups chopped or sliced pepperoni
• 4 ounces cream cheese, softened
• 1/3 cup coconut flour
• 1/2 teaspoon baking powder
• 1 teaspoon minced garlic
• 1 teaspoon Italian seasoning
• 3 large eggs, beaten
• 1 1/4 cups shredded mozzarella

Instructions:

• Preheat oven to 350 degrees F.
• Combine cream cheese, pepperoni, shredded cheese, and eggs until completely combined.
• Add in the remaining ingredients until well combined and chill for 10 minutes to allow the flour to absorb the moisture. If there is still a lot of moisture after 10 minutes, chill for another 10 minutes.
• Drop the mixture onto a greased baking sheet and bake for 18-20 minutes until golden brown.

Low Carb Pepperoni Cups

This is a fun and easy-to-make snack that will help curb your cravings.

Ingredients:

• 24 slices of "sandwich-style" pepperoni (2+ inches wide)
• 24 small basil leaves
• 1 jar of pizza sauce/marinara/tomato sauce (small jar)
• 24 mini mozzarella balls
• Black olives (optional)

Instructions:

• Preheat the oven to 400 degrees F.
• Using kitchen shears, cut four 1/2-inch slits around the edges of each pepperoni slice, leaving the centre uncut.
• Press each pepperoni slice down into a mini muffin pan.
• Bake for 5-6 minutes until the edges are crispy but the pepperoni is still red.
• Let the pepperoni cups cool in the pan for 5 minutes, then place them on a paper towel to remove excess oil.
• Wipe the grease out of the muffin pan and return the cups to the pan.
• Place a small basil leaf, followed by 1/2 teaspoon of pizza sauce, a mini mozzarella ball, and an olive slice (if using) into each cup.
• Place back in the oven for 2-3 minutes until the cheese starts to melt.
• Allow the cups to cool for 3-5 minutes before serving.

Keto Pepperoni Chips

This is a great option for a savoury and crunchy keto snack.

Ingredients:

• Pepperoni slices
• Mozzarella cheese
• Italian seasoning

Instructions:

• Preheat the oven to 400 degrees F and cover a baking pan with parchment paper.
• Lay the pepperoni slices on the parchment paper, making sure to leave room between each slice.
• Sprinkle mozzarella cheese on top of each pepperoni slice, followed by Italian seasoning.
• Bake for 9 minutes, then remove from the oven and let cool. The pepperoni chips will continue to crisp as they cool.

Frequently asked questions