Keto Pizza: How Many Net Carbs Are There?

The ketogenic diet is a popular, low-carb, high-fat diet that puts the body into a state of ketosis. To stay in ketosis, a person should consume no more than 50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre and half the amount of sugar alcohols from the total number of carbs. For those on the keto diet, pizza can be made with a variety of bases, including almond flour, coconut flour, meat, whey protein isolate, cheese, eggs, and vegetables like cauliflower and zucchini. The number of net carbs in keto pizza varies depending on the base and toppings used. For example, a slice of keto crustless pizza has 5.4g net carbs, while a slice of keto pizza with a fathead dough base has 2g net carbs.

Crustless keto pizza

As the name suggests, crustless pizza is everything you love about pizza minus the crust. It's a popular dish for those following a low-carb diet as the base involves ground meat, and it's topped with plenty of cheese.

How to Make Crustless Pizza

Ingredients:

• 1/2 pound lean ground turkey (ground beef works too)
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon Italian seasoning
• 1 cup cheddar cheese, grated
• 1/2 cup keto pizza sauce
• 4 small mushrooms, chopped
• 1/4 cup olive slices
• 8 slices pepperoni
• 1/2 cup mozzarella cheese, grated

Instructions:

Preheat the oven to 200C/400F.

Add the olive oil to a skillet and place it over medium heat. Once hot, add the garlic and cook for a minute. Add the ground turkey and break it apart using a rubber spatula. Cook for 4-5 minutes, until no longer pink. Stir through the Italian seasoning.

Remove the skillet from the heat. Stir through the cheddar cheese. Spread the pizza sauce on top, followed by the mushrooms, olives, and pepperoni. Top with the mozzarella cheese.

Place the skillet in the oven and bake the crustless pizza for 10-15 minutes, or until the cheese is bubbly and golden.

Remove the skillet from the oven and slice into four portions. Serve immediately.

Tips for Making Crustless Pizza:

• Adding cheese to the cooked ground meat adds extra cheesy flavor and keeps it moist. Do not omit this, or the pizza may dry out once all the toppings are added and it is baked.
• If you want to add a 'crust' to it, you can make a fathead crust. The carbs are virtually non-existent, and it gives you the much-desired crust.
• The toppings used in this recipe are just a personal preference. You can use any toppings you like, including the ground meat.
• If you are making this pizza ahead of time, leftovers can be stored in the refrigerator, covered, for up to five days.

Nutritional Information:

Serving: 1 slice

Calories: 282kcal

Carbohydrates: 3g

Protein: 25g

Fat: 19g

Sodium: 494mg

Potassium: 272mg

Fiber: 2g

Vitamin A: 419IU

Vitamin C: 1mg

Calcium: 342mg

Iron: 1mg

Net Carbs: 1g

Keto pizza crust with almond flour

Ingredients:

• Almond Flour – Fine blanched almond flour is best to avoid a gritty texture.
• Eggs – The coconut flour version needs an extra egg as it absorbs more moisture.
• Mozzarella Cheese – Shredded mozzarella mimics the gluten in white flour. Use low-moisture, part-skim mozzarella.
• Cream Cheese – This helps to make the crust less dense.
• Baking Powder – For a more airy crust, add 1-2 teaspoons of baking powder.
• Salt, Garlic Powder, and Italian Seasoning – No additional salt is needed as the cheeses are already salty.
• Olive Oil – You can also use avocado oil or melted coconut oil.
• Arrowroot Starch and Ground Flax Seed – These act as a binder. Corn starch or tapioca starch also work.
• Instant Dried Yeast – This is optional but adds a boost of flavor.

Method:

• Mix the dry ingredients in a large bowl.
• Add the wet ingredients and stir until the dough sticks together.
• Preheat the oven and line a baking sheet or pizza pan with parchment paper.
• Transfer the dough to the pan and use your hands to press it out to about 1/4-inch thickness.
• Bake the crust for 10 minutes.
• Add your favorite toppings and return to the oven until the cheese has melted.

Tips:

• Use a food processor to make the dough – it's quicker and easier.
• Make sure the dough is uniform with no streaks of cheese.
• If the cheese hardens before mixing fully with the flour, microwave for 10-15 seconds to soften it.
• If the dough is sticky, chill it in the fridge for 20-30 minutes.
• Use oiled hands to reduce sticking.
• Use a pizza stone for a crispier crust.
• Make the crust thicker for a chewier texture, or thinner for a crispier crust.
• Watch the oven time – it can go from perfect to burnt very quickly.
• Don't let the crust get too dark – it will burn when you add the toppings.
• Freeze leftover slices or the whole pizza for later.

Keto pizza crust with coconut flour

Ingredients:

• 2 large eggs
• 1/2 cup coconut flour
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried oregano
• 1/2 cup grated parmesan cheese
• 1 cup shredded mozzarella cheese
• 2 tbsp cream cheese
• Pizza toppings of your choice

Method:

First, preheat your oven to 400°F. Line a pizza pan with parchment paper and spray with olive oil.

In a large bowl, mix the eggs with water, garlic powder, onion powder, and dried oregano. Break up any lumps in the coconut flour with your hands, then stir it into the egg mixture until smooth. Add the parmesan cheese and allow the mixture to rest for a couple of minutes to thicken.

Spread the dough onto the prepared pan, using your hands or a rolling pin to form an 8-inch circle. Bake the crust for 10-15 minutes, until the edges are browned and the middle is set.

Remove the crust from the oven and add your desired toppings. Return the pizza to the oven and bake for about 5 minutes, until the cheese is melted and the crust is golden brown.

Tips:

• This recipe yields a soft and delicious crust that's sturdy enough to hold with your hands.
• The seasonings mask the sweetness of the coconut, resulting in a pleasantly savoury crust.
• You can top this pizza simply with sauce and cheese, or add your favourite toppings like pepperoni, olives, mushrooms, or veggies.
• It's important to pre-bake the crust before adding toppings to ensure it cooks properly and has a crispy texture.
• This crust is more delicate than a traditional crust, so avoid piling on too many toppings.
• For a crispier bottom crust, transfer the pizza to a pizza stone after adding toppings and bake directly on the stone without parchment paper.
• Leftovers can be stored in the fridge for up to 4 days or frozen for up to 3 months.

Keto pizza toppings

Protein

A keto diet requires daily protein consumption for the proper functioning of the body. The heart, muscles, kidneys, and liver all need protein, which can be added to a pizza with toppings such as:

• Grilled/ground/rotisserie chicken
• Pepperoni
• Sausage
• Canadian bacon
• Ground beef
• Shredded chicken

Vegetables

Vegetables are an important part of a ketogenic diet as they provide micronutrients and antioxidants, as well as fiber and prebiotics. Some vegetable topping ideas include:

• Mushrooms
• Bell peppers
• Onions
• Olives
• Spinach
• Sliced tomatoes
• Sun-dried tomatoes
• Asparagus
• Eggplant
• Avocado

Cheese

There are several types of cheese that complement a keto diet. Some options include:

• Mozzarella cheese (shredded or fresh)
• Sharp or medium cheddar cheese
• Mexican-blend cheese
• Blue cheese crumbles

Other Tips

• Pre-cook meats as the pizza only cooks with toppings for a short time.
• Avoid pineapple, a high-sugar fruit.
• Avoid low-fat cheese, as it is higher in carbs.

Keto pizza crust with meat

Overview

Keto pizza is a low-carb, gluten-free alternative to traditional pizza, and there are many ways to make it. This guide will focus on creating a meat-based crust, which is a popular option for those on a keto diet. The result is a delicious, protein-rich pizza with a meaty base and lots of cheesy goodness.

Ingredients

• Ground beef: Use lean ground beef with a ratio of 85/15. Avoid extra-lean ground beef as it tends to be too dry for this recipe.
• Seasonings: Kosher salt, black pepper, garlic powder, dried oregano, and red pepper flakes to taste.
• Pizza sauce: Opt for a sugar-free brand, such as Rao's, or make your own keto-friendly sauce.
• Cheese: Shredded mozzarella is the key. Use pre-shredded, low-moisture, part-skim mozzarella for best results.
• Toppings: Choose your favorites! Popular options include pepperoni, black olives, pre-cooked vegetables (such as roasted peppers and sauteed mushrooms), and extra cheese.

Instructions

• Preheat your oven to 400°F (200°C). Line a 14-inch rimmed, non-perforated pizza pan with parchment paper. You can also use a rimmed baking sheet and make a slightly smaller pizza.
• Flatten the ground beef: Take the ground beef and form it into a very thin, large circle on your prepared pan. Use your hands or a rolling pin to spread it out evenly, aiming for a thickness of about 1/8 inch.
• Season the meat: Sprinkle the ground beef with kosher salt, black pepper, garlic powder, dried oregano, and red pepper flakes.
• Bake the meat crust: Place the pan in the preheated oven and bake until the meat is fully cooked. This should take around 10 minutes, depending on the thickness of your crust.
• Prepare the toppings: While the meat crust is baking, you can prepare your toppings. If using vegetables, make sure they are pre-cooked.
• Assemble the pizza: Remove the pan from the oven and spread the pizza sauce evenly over the meat crust. Sprinkle the shredded mozzarella cheese on top, followed by your desired toppings.
• Broil the pizza: Change the oven setting to broil and place the pizza under the broiler for a brief period (1-2 minutes) to melt the cheese. Keep a close eye on it to avoid over-browning.
• Rest and serve: Allow the pizza to rest for about 5 minutes before cutting it into triangles and serving. Enjoy the delicious, meaty goodness!

Tips and Variations:

• Make sure to flatten the meat crust as thinly and evenly as possible. This ensures it cooks through and provides a better base for your toppings.
• For a crispier crust, transfer the meat crust to a foil-lined baking sheet after baking and before adding the toppings. This will help reduce the amount of cooking liquid and result in a firmer texture.
• Get creative with your toppings! While pepperoni and black olives are classic choices, you can also experiment with other meats, vegetables, or even extra cheese.
• For a fun twist, try making mini pizzas. Form the ground beef into 4-ounce patties, top them with sauce, cheese, and your favorite toppings, and broil briefly.
• If you're short on time, you can cook the ground beef and assemble the pizza with toppings all on the stovetop in a skillet. Just be sure to brown the beef on high heat to get that delicious crispy texture.
• For those who prefer a less meaty option, there are other keto-friendly crust alternatives, such as almond flour or coconut flour crusts.

Frequently asked questions