Gluten-Free And Keto-Friendly: Pizza Hut's Crust Options

Pizza Hut is a famous American global restaurant chain with over 17,000 locations worldwide. While it is not the best option for a low-carb or keto diet, it does offer a selection of low-carb options that can be safely ordered.

Pizza Hut offers gluten-free crusts at certain locations, however, it does not recommend its gluten-free pizza option if you have celiac disease. This is because Pizza Hut uses gluten and wheat-containing ingredients in its kitchen and does not have a completely gluten-free environment.

If you are on a keto diet, it is best to prepare your meals at home. However, if Pizza Hut is your only option, there are ways to order low-carb. You can order a pizza and scrape off the crust, or eat the toppings only. Salads and naked wings are also good options, but be sure to avoid the croutons and high-carb dressings.

Pizza Hut's gluten-free crust options

Pizza Hut offers gluten-free crust options at certain locations. The availability of gluten-free crusts varies across different Pizza Hut restaurants. It is important to check with your nearest Pizza Hut location to confirm if they offer gluten-free crusts.

Pizza Hut's gluten-free crust is made by Udi's, a gluten-free brand. The crust contains the following ingredients:

• Water
• Tapioca Starch
• Brown Rice Flour
• Canola Oil
• Egg Whites
• Dried Cane Syrup
• Tapioca Syrup
• Tapioca Maltodextrin
• Salt
• Xanthan Gum
• Yeast
• Cultured Corn Syrup Solids And Citric Acid (Mold Inhibitor)
• Enzymes

The gluten-free crust option is available in a 10-inch size, which is cut into eight slices and typically serves one to two people.

While Pizza Hut offers gluten-free crusts, it is important to note that their kitchens are not entirely gluten-free environments. The company advises customers with celiac disease to consult their medical advisors before consuming their gluten-free crusts.

To ensure the safety of customers with gluten intolerance or celiac disease, Pizza Hut takes certain precautions, such as using a separate dedicated roller cutter for gluten-free pizzas and delivering them in designated boxes. However, due to the handcrafted nature of their menu items, variations in ingredients, and shared cooking and preparation areas, there is still a risk of gluten exposure.

Therefore, if you have a gluten intolerance or celiac disease, it is essential to carefully consider your options and make an informed decision about dining at Pizza Hut.

Keto-friendly Pizza Hut salads

While Pizza Hut is not the first choice for keto-friendly meals, it is possible to eat keto at the restaurant. Salads are a good option, but remember to remove croutons and stay away from dressings with a high carb count.

Garden Salad (no croutons, no dressing)

This salad contains a blend of leafy greens such as iceberg lettuce, cheddar cheese, cucumbers, red onions, and sliced Roma tomatoes. It's a great choice for those who are keto and vegetarian. The nutrition information for this salad is as follows: 50 calories, 1g fat, 3g protein, 10g total carbs, and 8g net carbs.

BLT Salad (no croutons, no dressing)

This salad features a leafy greens blend, applewood smoked bacon, Parmesan cheese, and sliced Roma tomatoes. Be sure to skip the croutons and dressing. You can choose a different dressing from the keto-friendly options listed below. The nutrition information for this salad is: 170 calories, 12g fat, 10g protein, 9g total carbs, and 6g net carbs.

Chicken Caesar Salad (no croutons, no dressing)

This salad includes a leafy greens blend, baked chicken, and Parmesan cheese. Avoid the croutons and dressing, and opt for a keto-friendly dressing like the Royal Cesar Marzetti salad dressing. You can also get a Classic Caesar Salad on the side. The nutrition information for this salad is: 290 calories, 17g fat, 29g protein, 9g total carbs, and 7g net carbs.

Zesty Italian Salad (no croutons, no dressing)

This salad is a blend of leafy greens, ham, pepperoni, fresh red onions, Mediterranean black olives, Parmesan cheese, sliced banana peppers, and sliced Roma tomatoes. The nutrition information for this salad is: 270 calories, 19g fat, 15g protein, 13g total carbs, and 9g net carbs.

Keto-Friendly Salad Dressings

When choosing a salad dressing at Pizza Hut, go for these keto-friendly options:

• Blue Cheese Marzetti (1.5 oz): 200 calories, 21g fat, 1g protein, 2g total carbs, and 2g net carbs
• Buttermilk Ranch Marzetti (1.5 oz): 200 calories, 22g fat, 0g protein, 2g total carbs, and 2g net carbs
• Light Italian Marzetti (1.5 oz): 15 calories, 1g fat, 0g protein, 2g total carbs, and 2g net carbs
• Royal Caesar Marzetti (1.5 oz): 180 calories, 18g fat, 1g protein, 2g total carbs, and 2g net carbs

Remember, when eating keto at Pizza Hut, it's best to stick to salads, create your own pizza without the crust, and avoid temptations like soda and breaded wings.

Keto-friendly Pizza Hut sandwiches

While Pizza Hut does not offer keto-friendly sandwiches, there are a few other options for keto dieters.

Firstly, you can order a pizza and skip the crust. This is a little messy, but you can scrape off the low-carb toppings and eat them without the crust. You can also get a side salad with a keto-friendly dressing.

Secondly, you can stick to salads, but be careful as not all of them are keto-friendly. The following salads are keto-friendly if you remove the croutons and dressing:

• Garden Salad
• BLT Salad
• Chicken Caesar Salad
• Zesty Italian Salad

Thirdly, you can order naked traditional wings, which are low-carb. The following dry rubs are keto-friendly:

• Ranch
• Cajun
• Garlic Parmesan
• Lemon Pepper

Finally, you can drink water or Coke Zero, but be aware that diet soda contains artificial sweeteners.

Pizza Hut's gluten-free preparation

Pizza Hut offers gluten-free crust pizzas at about 1/3 of its restaurants in the US. The gluten-free crust is made by Udi's Gluten Free, the No. 1 gluten-free brand in North America. The gluten-free pizzas are available in two options: Cheese-only and Pepperoni, with the option to create your own pizza. The pizzas are 10 inches, cut into 6-8 slices, and are priced at $9.99, with standard topping charges applying.

To prepare the gluten-free pizzas, Pizza Hut has partnered with the Gluten Intolerance Group (GIG), a pioneer non-profit organisation in verifying gluten-free food, to develop customised procedures. The Udi's gluten-free crust, cheese, marinara sauce, and pepperoni are kept in a designated Gluten-Free Kit inside each restaurant. All team members preparing the gluten-free pizzas wear gloves, bake the fresh-to-order pizzas on parchment paper, and use a designated gluten-free pizza cutter. The pizzas are then placed in pizza boxes featuring Udi's Gluten-Free crust for delivery.

While Pizza Hut offers gluten-free crust options, it is important to note that their kitchens are not gluten-free environments. They use shared cooking, storage, and preparation areas, and some ingredients contain gluten. Therefore, they cannot guarantee that their menu items or restaurant environment will be completely free of gluten. Customers with gluten intolerance or celiac disease are advised to consult their medical advisor before consuming Pizza Hut's gluten-free pizzas.

Gluten-free vs keto-friendly

A gluten-free diet is one where the only rule is to avoid gluten. Gluten is a grain-based protein that adds structure and chewiness to food. It is commonly found in carbohydrate-rich foods such as bread, pasta, crackers, and most processed and packaged foods. For those with Celiac disease or gluten sensitivities, consuming gluten can have adverse effects on the body. A gluten-free diet can also be beneficial for people with irritable bowel syndrome (IBS) or Crohn's disease.

The ketogenic or keto diet is a very low-carb and high-fat diet. On a keto diet, the body replaces carbohydrates with fat, which can put it into a state of ketosis. During ketosis, the body produces ketone bodies from fats and uses them for energy instead of carbohydrates. The keto diet is often used for weight loss and can also help reduce blood sugar and insulin levels, making it beneficial for those with diabetes.

The main difference between a keto diet and a gluten-free diet is the reason behind following one. A gluten-free diet is typically chosen to avoid the pain and discomfort caused by consuming gluten, while a keto diet is often chosen to lose weight. Additionally, slipping up and consuming gluten while on a keto diet won't necessarily cause intense pain or discomfort, whereas consuming gluten when one is gluten intolerant can have adverse health effects.

While a keto diet is generally gluten-free as it eliminates most gluten-containing foods, the opposite is not true. Many gluten-free products contain too many carbohydrates to be considered keto-friendly. For example, Pizza Hut's gluten-free crust option is not keto-friendly as it contains too many carbs. Therefore, if one is following a keto diet, it is important to check the carbohydrate content of gluten-free products to ensure they fit within the keto macros.

Tips for following a keto diet at Pizza Hut:

Following a keto diet at Pizza Hut can be challenging as there are limited keto-friendly options. Here are some tips to help you stay on track:

• Stick to salads without croutons or dressing.
• Create your own pizza and skip the crust, opting for low-carb toppings.
• Order naked traditional wings, which are fried without breading.
• Avoid high-carb temptations like soda and breaded wings.

Frequently asked questions