Gluten-Free Crust: Keto-Friendly Or Fantasy?

Gluten-free crusts are not always keto-friendly. Gluten-free crusts are often made with alternative grains, such as rice flour, which are still high in carbohydrates. However, there are keto-friendly, gluten-free crusts available, typically made with almond or coconut flour. These crusts are usually thin and crispy, and can be made at home or purchased from select restaurants and stores.

Gluten-free crusts can be made with almond flour

Ingredients:

Firstly, you'll need to gather your ingredients. For an almond flour crust, you'll need:

• Almond flour: Super fine blanched almond flour is ideal, but regular almond flour or even almond meal can also be used.
• Fat: You can use butter, ghee, or coconut oil, depending on your preference and dietary restrictions.
• Egg: This helps bind the ingredients together and provides structure to the crust.
• Sweetener (optional): For a sweet crust, you can add a granulated sweetener like monk fruit allulose blend, erythritol, or coconut sugar. Adjust the amount based on your desired level of sweetness.
• Salt: Salt enhances the flavours and balances the sweetness.
• Herbs and spices (optional): You can add dried herbs like rosemary, basil, thyme, oregano, or garlic powder to give your crust a flavour boost.

Instructions:

Now, let's get into the step-by-step process of making the crust:

• Preheat your oven: Start by preheating your oven to a temperature between 350°F and 425°F, depending on the recipe you're following.
• Mix dry ingredients: In a large bowl or food processor, combine the almond flour, sweetener (if using), and salt. Mix well to ensure there are no lumps.
• Add wet ingredients: Stir in the melted fat of your choice and the egg. Mix until everything is well combined and a dough starts to form. The dough will be crumbly, which is normal.
• Press into a pan: Grease a 9-inch pie pan or line it with parchment paper. Transfer the dough to the pan and press it in evenly, fluting the edges if desired. Poke holes in the surface with a fork to prevent bubbling during baking.
• Bake the crust: Place the pan in the preheated oven and bake for about 6-12 minutes. Keep an eye on it to avoid over-baking. The crust should be slightly golden, not too dark.
• Add toppings: Once the crust is baked, you can add your desired toppings. For a pizza crust, add sauce and toppings, then return the pizza to the oven until everything is heated through and the cheese is melted. For a pie, fill the crust with your chosen filling and bake according to the recipe instructions.

Tips and Variations:

• Dough consistency: The dough consistency can vary depending on your ingredients and measurements. If it seems too dry, add a little extra melted fat. If it's too sticky, chill the dough in the fridge for a few minutes to make it more manageable.
• Make-ahead options: This almond flour crust can be made ahead of time. You can make the dough, press it into the pan, or even pre-bake the crust and store it in the fridge or freezer until you're ready to use it.
• Top crust variation: If you want to create a top crust for a pie, you'll need to modify the recipe by adding gelatin powder and water to make the dough sturdy enough. You can find more detailed instructions in some of the sources provided.
• Customization: Feel free to experiment with different herbs, spices, and seasonings to create unique flavour profiles for your crust. You can also try substituting a portion of the almond flour with hazelnut flour for a nutty twist.

Remember, practice makes perfect! Don't be discouraged if your first attempt doesn't turn out exactly as expected. With a bit of patience and experimentation, you'll be able to master the art of making delicious gluten-free almond flour crusts.

Gluten-free does not mean low-carb

Gluten-free and low-carb diets are not the same thing. While they do require cutting out similar foods, they are different diets. People often choose a low-carb diet as a way to lose weight, whereas gluten-free diets are usually adopted due to gluten sensitivity or Celiac disease.

Gluten is a protein found in wheat, barley, and rye. It is used in baking to help retain moisture and keep the shape of the food item. However, gluten is not essential to the body and can be replaced with other alternatives such as brown rice flour and cassava flour.

Low-carb diets, on the other hand, focus on limiting carbohydrates and increasing protein intake. This can include diets such as keto, paleo, Atkins, and carnivore. These diets tend to be low in or free from gluten since gluten is commonly found in carbohydrate-rich foods.

It is important to note that gluten-free diets are not necessarily low in carbohydrates. Gluten-free foods can be low-carb, but not all gluten-free foods are low in carbs. For example, gluten-free pizza, pasta, and bread may still contain high amounts of carbs.

Therefore, it is important to read food labels carefully and choose gluten-free substitutes that are also low in carbs if following a low-carb diet. Additionally, a gluten-free diet may not be healthier than a gluten-containing diet, as gluten-free foods are often highly processed and lack important nutrients.

In conclusion, while gluten-free and low-carb diets have some similarities, they are not the same. Gluten-free diets focus on eliminating gluten, while low-carb diets focus on limiting carbohydrates. Choosing a gluten-free or low-carb diet should be based on individual needs and preferences, and it is always important to pay attention to the specific foods and nutrients included in the diet.

Gluten-free pizza crusts can be made in the microwave

Ingredients:

• 2 cups mozzarella cheese, grated
• 3/4 cups almond flour
• 1 tablespoon dried herbs (1 tablespoon each of dried rosemary, basil, thyme, oregano, and garlic)
• 1/2 cup crushed tomatoes
• 1/2 green pepper, sliced into strips
• 4 mushrooms (cremini or button), sliced
• 8 pepperoni slices (optional)

Method:

Preheat your oven to 425 degrees Fahrenheit. In a microwave-safe bowl, combine 1 1/2 cups of mozzarella cheese with the almond flour. Microwave on high for 1 minute. Stir until combined.

Add the egg and 2 teaspoons of each of the herbs. Stir to combine.

Lay out 2 large pieces of parchment paper and place the dough between them. Roll or press the dough to form your pizza base.

Slide the parchment paper and pizza base together onto a pizza stone or baking sheet. Bake for about 14 minutes or until golden.

Flip the pizza base over. Stir the remaining herbs into your sauce and spread it over the pizza crust. Add your desired toppings and sprinkle with the remaining mozzarella.

Bake for another 5 minutes and enjoy!

Tips:

• This recipe can also be made dairy-free by using dairy-free shredded cheese and almond milk cream cheese.
• For a chewier texture, you can add 1/4 to 1/2 teaspoon of xanthan gum to the dough before mixing in the cheeses.
• To make the crust thicker and chewier, or thinner and crispier, adjust the thickness of the dough before baking.
• If the dough is sticky, chill it in the fridge for 20-30 minutes to make it more manageable.
• For a crispier crust, transfer the pizza to a pizza stone after adding the toppings and bake directly on the stone without parchment paper.

Gluten-free pizza crusts can be made with coconut flour

Ingredients:

• 1 1/2 cups mozzarella cheese, shredded
• 2 tablespoons cream cheese, cut into cubes
• 1-2 large eggs, beaten
• 1/3 cup coconut flour (some recipes call for almond flour, but coconut flour is a great alternative)
• Dried herbs (optional)
• Your choice of pizza toppings (sauce, cheese, vegetables, meats, etc.)

Instructions:

• Preheat your oven to a temperature between 400°F and 450°F (this may vary depending on the recipe).
• In a microwave-safe bowl, combine the shredded mozzarella cheese and cream cheese. Microwave this mixture for about 1 minute, stirring halfway through, until well combined and melted.
• In a separate bowl or a food processor, mix the coconut flour and eggs. You can also add dried herbs to the mixture for extra flavour.
• Add the melted cheese mixture to the coconut flour mixture and combine until a uniform dough forms. You can use a food processor or knead the dough with your hands.
• Place the dough between two large pieces of parchment paper and roll it out to your desired thickness (usually around 1/4" to 1/3" thick). You can use a rolling pin or your hands to shape the dough.
• Slide the parchment paper with the dough onto a baking sheet, pizza pan, or pizza stone.
• Bake the crust for about 6-15 minutes. Keep an eye on it to avoid over-baking. The crust should be slightly golden.
• Remove the crust from the oven and add your desired toppings. Be creative and choose your favourite sauce, cheese, vegetables, and meats.
• Return the pizza to the oven and bake for an additional 5-10 minutes, or until the cheese is melted and the crust is golden brown.
• Enjoy your delicious gluten-free pizza!

Tips:

• It is important to measure the ingredients accurately, especially the coconut flour. Too much flour can make the dough dry and crumbly.
• Let the dough rest in the refrigerator for a while to make it less sticky and easier to handle.
• If the dough is still sticky, you can sprinkle a little coconut flour on it or oil your hands to make it easier to work with.
• Pre-baking the crust before adding toppings can help create a crispier base and prevent sogginess.
• If you want a chewier texture, you can add xanthan gum to the dough before mixing.
• For dairy-free options, use dairy-free cheese alternatives and almond milk cream cheese.

Making gluten-free pizza crust with coconut flour is a great way to enjoy pizza while accommodating dietary restrictions. It is a versatile recipe that you can customise with your favourite toppings, and it is sure to satisfy your pizza cravings!

Gluten-free pizza crusts can be made with lupin flour

Ingredients:

• 1¼ teaspoons active dry yeast
• 1¼ teaspoons pure maple syrup, honey, or inulin powder (to feed the yeast; no sugar will remain post-bake)
• 101g lukewarm water (between 105-110°F)
• 240g lupin flour sourdough starter
• 35g golden flaxmeal, finely ground
• 32g psyllium husk, finely ground
• 1¾ teaspoons glucomannan (or xanthan gum)
• 2 teaspoons baking powder
• ¾ teaspoon fine sea salt
• 1 teaspoon caraway seeds, finely ground (optional, for a Reuben pizza crust)
• 1 egg, room temperature (or a flax egg for a vegan option)
• 2 tablespoons extra virgin olive oil

Instructions:

• Add the yeast and maple syrup to a large bowl and pour lukewarm water over the mixture. Cover and let rest for 7-10 minutes until bubbly.
• In a separate bowl, whisk together the lupin flour sourdough starter, flaxmeal, psyllium husk, glucomannan, baking powder, salt, and caraway seeds (if using).
• Whisk the egg, olive oil, and yeast mixture into the dry ingredients.
• Gradually add the flour mixture to form a dough, kneading with your hands for 60-90 seconds until the dough becomes thick. Form into two balls and let rest for 10 minutes.
• Line a baking tray with parchment paper and spread one dough ball into an 8" circle, about ¼" thick.
• Cover the dough with a kitchen towel and let it proof in a warm, draft-free space for 40-50 minutes until it becomes lighter in texture.
• Preheat your oven to 350°F and place a pizza stone inside to heat up.
• Gently transfer the pizza dough to the pizza stone and blind bake for 14-17 minutes until lightly browned.
• Remove from the oven, add your desired toppings, and bake for an additional 17-20 minutes.
• Cut and serve immediately.

This lupin flour pizza crust is a delicious and healthy alternative to traditional pizza dough, perfect for those following a gluten-free or keto diet. Enjoy your homemade pizza!

Frequently asked questions