Pepperoni And Keto: A Match Made In Heaven?

The ketogenic diet is a low-carbohydrate method of eating that can help with diabetes, epilepsy, autoimmune disorders, acid reflux, inflammation, hormonal imbalances, and other issues. When it comes to snacking on keto, it's important to choose options with very few carbs or none at all. So, is pepperoni keto-approved? The answer is yes! Pepperoni is a keto-friendly deli meat that combines ground beef, ground pork, and spices. A 28-gram serving typically has zero carbs, 5 grams of protein, and 13 grams of fat. However, it's important to check the ingredients and nutrition labels, as some brands may contain unnecessary fillers or added sugar.

Pepperoni pizza on a keto crust

Ingredients:

• 2 cups mozzarella cheese
• 3/4 cup almond flour
• 1 tbsp. psyllium husk powder
• 3 tbsp. cream cheese
• 1 tbsp. Italian seasoning
• 1/2 cup sugar-free marinara sauce
• 8 slices of pepperoni
• Optional: oregano, olive oil, salt, and pepper

Method:

• Preheat your oven to 400°F (200°C).
• Measure out 2 cups of mozzarella cheese and place it in a microwave-safe bowl. Microwave the cheese until fully melted, being careful not to over-brown it.
• Add 3 tablespoons of cream cheese and 1 egg to the melted cheese and mix well.
• Add 3/4 cup almond flour, 1 tablespoon psyllium husk powder, 1 tablespoon Italian seasoning, and season with salt and pepper to taste. Mix all the ingredients together.
• Knead the dough with your hands until it forms a ball.
• Place the dough on a baking sheet lined with parchment paper or a silicone mat. Spread the dough into a circular shape, about 1/4-inch thick.
• Bake the crust for 10 minutes, then remove it from the oven.
• Spread 1/4 cup of sugar-free marinara sauce evenly over the crust.
• Sprinkle 1/2 cup of mozzarella cheese on top of the sauce.
• Place 8 slices of pepperoni evenly on top of the cheese.
• Return the pizza to the oven and bake for an additional 10 minutes, or until the crust and cheese are golden brown.
• Optional: For a crispier crust, toss a little olive oil into a pan and cook the slices for a few minutes longer.
• Let the pizza cool slightly, then cut it into slices and serve. Sprinkle with oregano if desired.

Tips:

• You can use coconut flour instead of almond flour for the crust.
• If you prefer a crispier crust, cook your pizza on an upside-down cookie sheet to allow it to spread out without constriction.
• Feel free to add more keto-friendly toppings such as olives, green and red peppers, chilli flakes, spinach, banana peppers, or jalapenos.
• For a true fat-burning meal, choose organic cheese to avoid hormones and antibiotics found in conventional dairy products.

Pepperoni as a keto-approved snack

Pepperoni is a keto-friendly snack, thanks to its high-fat content and zero carbs. A 28-gram serving of pepperoni typically has zero carbs, 5 grams of protein, and 13 grams of fat. However, it's important to be mindful of the sodium content and preservatives in processed meats like pepperoni. When choosing pepperoni for a keto diet, check the ingredients list and nutrition label to avoid added sugars, fillers, and unnecessary additives that can contribute carbohydrates and hinder your keto diet progress.

Creative Ways to Enjoy Pepperoni on Keto

• Pepperoni Chips: This is a quick and easy snack that satisfies your craving for something crunchy. Simply bake pepperoni slices in the oven or air fryer until crispy, and enjoy them as chips. They go well with dips or topped with cheese.
• Keto Pizza: You can use pepperoni as a topping for a keto-friendly pizza. Opt for a low-carb crust made with almond or coconut flour and a sugar-free marinara sauce.
• Roll-ups and Wraps: Use pepperoni slices as a wrap for cheese, veggies, or other keto-friendly fillings. You can also spread a layer of cream cheese on the pepperoni slices and roll them up for a tasty treat.
• Salads and Bowls: Add pepperoni slices to your keto salads or Buddha bowls for a savory boost of flavor and texture.
• Keto Charcuterie Board: Include pepperoni on a keto charcuterie board alongside other deli meats, cheeses, olives, and low-carb vegetables.

Tips for Choosing and Storing Pepperoni

When selecting pepperoni, look for brands with minimal ingredients and no added sugars or fillers. If you're concerned about the sodium content, opt for lower-sodium varieties or rinse the pepperoni slices under running water to remove some of the excess salt.

To store pepperoni, keep it refrigerated in an airtight container or the original packaging. Proper storage will help maintain its freshness and crispness, especially if you've made a large batch of pepperoni chips.

Pepperoni chips in the oven

Pepperoni is a keto-approved food, and pepperoni chips are a quick and easy keto snack. Here is a detailed guide on how to make pepperoni chips in the oven:

Ingredients:

You will need:

• Pepperoni slices (as many or as little as you like)
• Parchment paper or a silicone mat (optional)
• Paper towels

Instructions:

• Preheat your oven to between 350°F and 425°F. The ideal temperature seems to be around 400°F, but some sources suggest a lower temperature of 350°F to avoid burning the pepperoni.
• Line a baking sheet with parchment paper or a silicone mat. This step is optional, but it will make cleanup easier.
• Place the pepperoni slices in a single layer on the baking sheet. Make sure there is some space between each slice to allow for even cooking.
• Bake the pepperoni slices for 8 to 10 minutes. Keep an eye on them to avoid burning, as they can brown and crisp up quickly.
• Remove the pan from the oven and use paper towels to blot up the excess grease. This step is important, as it will help the pepperoni slices crisp up.
• Return the pan to the oven and bake for an additional 2 to 4 minutes, or until the pepperoni slices are very crispy.
• Remove the pepperoni chips from the oven and let them cool. They will continue to crisp up as they cool.
• Serve and enjoy! These pepperoni chips make a great keto-friendly snack and can be served on their own or with your favorite dip.

Tips:

• You can use any type of pepperoni or even salami to make these chips, but the nutrition will vary.
• For extra crispy pepperoni chips, place a cooling rack inside the baking sheet before laying down the pepperoni slices. This allows the fat to drip off and the slices to brown on all sides without having to flip them.
• These pepperoni chips will stay fresh and crispy for 1 to 2 days if stored in an airtight container at room temperature.

Pepperoni chips in the air fryer

Ingredients:

• 6 oz. pepperoni slices
• 1-2 tablespoons Parmesan cheese (optional)
• Low-carb marinara sauce for dipping (optional)

Method:

• Lay the pepperoni slices out in the air fryer basket or tray, being careful not to overlap them.
• Set the air fryer to 380°F for 4-5 minutes.
• Allow the pepperoni chips to cool slightly, then sprinkle with Parmesan cheese if desired.
• Serve with low-carb marinara sauce or pizza sauce for dipping.

Tips:

• For extra flavour, try sprinkling the pepperoni chips with garlic powder, onion powder, or chili powder before air frying.
• If you don't have an air fryer, you can also make pepperoni chips in the oven or microwave.
• To make them in the oven, preheat to 400°F and place the pepperoni slices on a baking rack over a baking sheet. Bake for 6-8 minutes until crispy.
• To make them in the microwave, place the pepperoni slices on a paper towel and cook on high for 40-60 seconds until crisp.
• Pepperoni chips are best enjoyed fresh, but they can be stored in an airtight container at room temperature for 1-2 days.

Other keto-approved snacks

While pepperoni is a keto-approved snack, there are many other options to choose from. Here are some ideas for other keto-approved snacks to help you stay on track:

Savory Snacks

• Salami chips: Simply bake your favourite salami or pepperoni slices in the oven for a few minutes to make crispy, no-carb chips.
• Meatball sliders: Use lettuce instead of a bun to make these keto-friendly.
• Keto sandwich: Try smoked salmon and horseradish cream wrapped in lettuce.
• Prosciutto-wrapped asparagus with goat cheese: A tasty and elegant keto snack option.
• Bacon-wrapped halloumi cheese: A delicious, savoury treat.
• Keto ranch dressing with bacon and veggies: A great way to get your crunch fix without the carbs.
• Mini frittatas or egg muffins: Easy to prepare and customise with your favourite low-carb ingredients.
• Caesar salad bites: Make edible Parmesan cups by baking grated Parmesan cheese, then fill with greens and your favourite Caesar salad dressing.
• Veggie sticks with guacamole or nut butter: A simple and nutritious snack option.
• Tuna cucumber bites: Mix canned tuna with mayonnaise, green onions, salt, pepper, and a drizzle of hot sauce, then spoon onto cucumber slices.
• Stuffed mushrooms: Fill button mushroom caps with herbed cream cheese or ground sausage.

Sweet Snacks

• Keto cookies: There are many keto-friendly cookie recipes available, such as magic keto cookies and keto chocolate chip cookies.
• Keto ice cream: Creamy, rich, and slightly sweet, this is a perfect treat for satisfying your sweet tooth.
• Keto cereal: Make a big batch of this cereal and enjoy it as a snack or breakfast throughout the week.
• Keto tortilla chips: These chips are versatile and can be served sweet or savoury. Sprinkle with cinnamon-sugar before baking for a sweet treat.
• Keto peanut butter cup fat bombs: These are perfect for on-the-go snacking when those sweet cravings hit.
• Keto chocolate: Enjoy a small amount of dark chocolate with 70% cocoa or higher.
• Keto pumpkin bread: A seasonal treat that's perfect for the fall months.

Remember, while snacking can be helpful on a keto diet, it's not necessary every day. Keto meals are designed to keep you full for longer, so if you find yourself regularly snacking, try adding more protein or fat to your meals.

Frequently asked questions