Pizza And Keto: How Long Before Your Diet's Ruined?

Pizza is a beloved food for many, but how does it fit into a keto diet? The ketogenic diet is a low-carb, high-fat diet, and the goal is to enter a state of ketosis, where your body switches from using carbohydrates for energy to using fats. The answer is yes, you can enjoy pizza while on keto, but there are some adjustments to be made. The crust is the main issue, as a typical pizza crust contains 25-40 grams of carbs, which can quickly kick you out of ketosis. However, there are low-carb crust options made from cauliflower, almond flour, coconut flour, or even chicken, that can be used as substitutes. In addition, watch out for hidden sugars in the pizza sauce and opt for keto-friendly options or make your own sauce. When it comes to toppings, most meats and vegetables are keto-friendly, but avoid pineapple and meatballs with breadcrumbs. So, while you can still enjoy pizza on a keto diet, it requires some creativity and adjustments to stay within the dietary guidelines.

Keto-friendly pizza crusts

Pizza is a carb-lover's dream, but it can be difficult to enjoy a slice when you're on a keto diet. The good news is that there are now several keto-friendly pizza crust options available that can help you stick to your diet while still enjoying a tasty slice. Here are some ideas for low-carb pizza crusts:

Cauliflower Crust

Cauliflower is an excellent low-carb substitute for rice and mashed potatoes. It can also be used to make a pizza crust! By combining ground cauliflower with grated cheeses and other ingredients, you can create a crust-like consistency with minimal carbs. A slice of cauliflower crust has only around 3g of carbs, making it a popular option for those on a keto diet.

Chicken Crust

For a crust with absolutely zero carbs, you can make your crust out of chicken. Simply combine ground chicken, shredded chicken, or canned chicken with eggs and grated Parmesan cheese. You can also add some salt and pepper to taste. Spread the mixture onto a pan or pizza stone and bake until cooked through. This crust option is perfect for those who want a protein-packed pizza base.

Almond Flour Crust

Almond flour is a popular ingredient in keto baking, and it can also be used to make a delicious and crispy pizza crust. It's important to use blanched almond flour, as almond meal will result in a grittier and more easily burned crust. Combine the almond flour with eggs, mozzarella cheese, and cream cheese to create a dough. Roll out the dough between two sheets of parchment paper and bake until golden. This crust option has just 2g of net carbs per serving.

Coconut Flour Crust

Coconut flour is another keto-friendly flour that can be used to make a pizza crust. This flour has different baking properties than almond flour, so it's important not to substitute one for the other. The coconut flour version of the pizza crust typically requires an extra egg since this flour absorbs more moisture and falls apart more easily. This crust option is a good choice for those with nut allergies.

Fathead Dough Crust

Fathead dough is a popular keto-friendly dough made with shredded mozzarella cheese, cream cheese, egg, almond flour or coconut flour, and baking powder. This dough can be used to make a crispy and chewy pizza crust that tastes similar to regular pizza. The key to this dough is using shredded mozzarella, as it mimics the gluten in white flour to create a chewy texture. You can also add various seasonings, such as garlic powder or Italian seasoning, to enhance the flavor.

With these keto-friendly pizza crust options, you can enjoy a delicious slice of pizza without compromising your diet. So, get creative with your toppings, and enjoy a tasty keto pizza night!

Low-carb pizza sauce options

Pizza sauce is often loaded with sugar and additives, so it's best to make your own at home to ensure it's keto-friendly. Here are some tips and recipes for low-carb pizza sauce options:

Ingredients to Use

The base of a good pizza sauce is typically made with tomatoes, garlic, olive oil, and herbs. Here are some specific recommendations:

• Use canned whole tomatoes, which are puréed just before cooking to maximize flavor. Alternatively, you can use tomato sauce (also known as passata) or crushed tomatoes, but be sure to choose a brand with no added sugar.
• Sauté garlic in olive oil to add an Italian aroma to your sauce.
• For herbs, you can use a mix of dried basil, oregano, and rosemary, or Italian mixed herbs.
• To add a bit of sweetness to your sauce without adding sugar, use a granulated sweetener like erythritol, monk fruit sweetener, or allulose.

Recipes to Try

Recipe 1: Keto Pizza Sauce

Ingredients:

• 2 tablespoons olive oil
• 1 clove garlic, minced
• 2 cups tomato sauce (passata), sugar-free
• 1/2 tablespoon granulated sweetener (erythritol, monk fruit sweetener, or allulose)
• 1 tablespoon Italian mixed herbs (rosemary, basil, and oregano)

Instructions:

• In a saucepan, heat the olive oil and minced garlic over medium heat for 2-3 minutes, until fragrant.
• Add the remaining ingredients to the pan and cover.
• Simmer the sauce for 20 minutes to thicken.
• Remove from the heat and allow the sauce to cool completely before using or storing.

Recipe 2: Low-Carb Pizza Sauce

Ingredients:

• 8 ounces tomato sauce or crushed tomatoes
• 6 ounces tomato paste
• 1/2 teaspoon each of dried oregano, basil, parsley, minced onion flakes, onion powder, and garlic powder
• 1/4 teaspoon sea salt

Instructions:

• Combine all ingredients in a medium saucepan over low heat.
• Simmer for about 10 minutes.

Remember to check the nutrition labels and choose brands with no added sugar when purchasing store-bought tomato sauce or crushed tomatoes. You can also adjust the spices and herbs to your taste preferences and add red pepper flakes or cayenne pepper for a spicy kick.

Keto-friendly pizza toppings

When it comes to pizza toppings, the good news is that keto dieters have a lot of options to choose from! Here are some ideas for keto-friendly toppings to satisfy your pizza cravings:

Meats

Meat toppings are generally keto-friendly, as long as you watch out for breadcrumbs in meatballs. Go for options like pepperoni, Italian sausage, bacon, ham, shredded chicken, ground beef, and anchovies.

Cheese

Cheese is a great source of fat and protein on a keto diet. The most common choice for pizza is mozzarella, but you can also use cheddar, Parmesan, ricotta, goat cheese, blue cheese, or feta cheese.

Vegetables

Vegetables add vitamins and minerals to your pizza and most are keto-friendly. Some options include green peppers, mushrooms, onions, tomatoes, olives, artichokes, green bell peppers, cherry tomatoes, and broccoli.

Pizza Sauce

You can use a store-bought pizza sauce, but be mindful of hidden sugars. Alternatively, make your own sauce at home using crushed tomatoes, tomato paste, salt, basil, and oregano. You can also add a little erythritol to sweeten it up without adding carbs.

Other Toppings

In addition to the classics, you can get creative with your toppings. Try options like sun-dried tomato pesto, salsa sauce, sour cream or crème fraîche, and even keto-friendly fruits like pineapple (in moderation due to its high sugar content).

Remember, while the toppings are important, the real key to making pizza keto-friendly is choosing the right crust. Traditional pizza crusts are usually off-limits due to their high carb content. Instead, opt for low-carb alternatives like cauliflower crust, almond flour crust, or even a crust made from chicken or other meats.

How to make keto pizza

Ingredients:

• 2 1/2 cups almond flour
• 3 cups mozzarella cheese (low moisture)
• 1/4 cup cream cheese (from a block, not a tub)
• 1/4 cup keto pizza sauce
• 1/4 cup mozzarella cheese (shredded)
• 1/4 cup mushrooms
• 1/4 cup bell peppers
• 1 teaspoon Italian seasoning
• Olive oil
• Eggs

Method:

• Preheat the oven to 200C/400F and lightly grease a pizza pan or baking sheet.
• Make the dough: Add the almond flour to a large bowl. In a microwave-safe bowl, melt the mozzarella and cream cheese in 20-second intervals until melted. Whisk together, then transfer to the bowl of almond flour. Add the eggs and mix until a sticky dough remains.
• Shape the dough: Place a piece of parchment paper on a flat surface and the dough on top. Place a second piece of parchment paper over it. Roll out the dough with a rolling pin until it is 1/2 inch thick. Remove the top sheet and shape the dough into a pizza shape.
• Pre-bake the crust: Place the dough on the pizza pan and bake for 12 minutes.
• Add toppings and bake again: Remove the crust from the oven and add the sauce, cheese, and toppings. Brush the sides with olive oil and bake for 10-12 minutes or until golden around the edges and the cheese has melted.

Tips:

• Use blanched almond flour, not almond meal, as this will yield a grittier pizza crust that will burn easily.
• Use low-moisture mozzarella cheese to keep the crust chewy and fluffy.
• Use cream cheese from a block as this will make the crust crisp.
• Use room-temperature eggs.
• Store-bought pizza sauces are usually low in sugar.
• You can use any toppings you like, but be aware that some are higher in sugar than others (e.g. pineapple).

Storage:

• Leftover pizza can be stored in the refrigerator, covered, for up to 1 week.
• To freeze, place slices in a ziplock bag and store in the freezer for up to 6 months.
• To reheat, microwave the slices for 30 seconds, use a preheated oven (180C/350F), or toast them in a non-stick pan.

How long before pizza kicks you out of ketosis

Pizza is a well-loved comfort food, but it can be a problem for those on a keto diet. The ketogenic diet is a low-carb, high-fat diet, and the goal is to enter a state of ketosis, where your body switches from using carbohydrates for energy to using fats.

The amount of time it takes for a pizza to kick you out of ketosis will depend on the number of carbs in the pizza and your daily carb limit. To stay in ketosis, you need to limit your daily carb intake to a set level, usually about 20-50 grams of net carbs.

The crust alone on an average slice of pizza can contain a substantial quantity of carbohydrates, which can quickly stack up and surpass the daily carb limit for keto dieters. A typical regular crust pizza slice (about ⅛ of a 14-inch pizza) might contain around 25-35 grams of carbs. A thin-crust pizza slice (about ⅛ of a 14-inch pizza) may contain 20-30 grams of carbs. If you eat two slices of regular pizza, you may easily take in 50-80 grams of carbs or more, which will kick you out of ketosis.

The amount of carbs in a typical slice of pizza can vary depending on the size and thickness of the slice, as well as the type and quantity of toppings. However, it's important to note that most of the carbs in a standard pizza are found in the crust and sauce, so these should be avoided if trying to keep net carbs as low as possible.

So, how long before pizza kicks you out of ketosis? It depends on the number of slices you eat and the carb content of each slice. If you stick to one slice of thin-crust pizza, you may be able to stay within your daily carb limit and maintain ketosis. However, if you eat two or more slices of regular crust pizza, you are likely to exceed your daily carb limit and be kicked out of ketosis.

To avoid being kicked out of ketosis, you can make your own keto-friendly pizza at home using a low-carb crust and sugar-free pizza sauce. There are several delicious keto-friendly pizza crust options available, such as cauliflower pizza crust, almond flour crust, fathead dough, zucchini crust, or chicken crust pizza. You can also get creative with your toppings, as most pizza toppings are keto-friendly, except for pineapple and meatballs with breadcrumbs.

Frequently asked questions