Milly Gaines
The keto diet is a low-carbohydrate method of eating that restricts certain food groups. Pizza is not off-limits on the keto diet, but adjustments need to be made to keep it keto-friendly. The crust is the main issue, as a typical thin crust can contain up to 20g of carbs per slice. However, there are many low-carb alternatives available, such as cauliflower, almond flour, coconut flour, or even chicken. These options allow pizza fans to continue enjoying their favourite food while adhering to the keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrate content | Should be low |
| Fat content | Should be greater |
| Crust | Should be keto-friendly (low-carb) |
| Sauce | Should be sugar-free and low-carb |
| Toppings | Should be keto-friendly (cheese, meat, vegetables) |
| Eating out options | Blaze Pizza, Papa John's, Papa Murphy's, Marco's Pizza, Jet's Pizza, Little Caesars |
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Keto-friendly pizza crusts
While pizza is not typically considered a keto-friendly food due to its high carbohydrate content, it is possible to make keto-friendly pizza crusts that can fit within the dietary guidelines of a ketogenic diet. Here are some options for creating delicious and satisfying keto-friendly pizza crusts:
Low-Carb Crust Substitutes:
The key to making pizza keto-friendly is to reduce the carbohydrate content of the crust. This can be achieved by using low-carb crust substitutes such as:
- Coconut flour: Coconut flour is a keto-friendly, low-carb alternative to traditional flour. It can be used to make a delicious and chewy pizza crust.
- Almond flour: Almond flour is another nut-based flour that can be used instead of coconut flour for those who prefer its baking properties.
- Fathead dough: Fathead dough is a popular low-carb alternative made with cheese and eggs, creating a crispy and chewy crust.
- Vegetable-based crusts: For a more adventurous option, zucchini or portobello mushroom crusts offer unique flavours and a low-carb profile.
Commercial Keto Crusts:
If you don't want to make your own crust from scratch, there are also commercial keto-friendly pizza crust options available, such as:
- Modern Mountain Baking Company: Their keto pizza crust mix has only 2g net carbs per serving and can be prepared easily with just water and oil. It provides an authentic pizza experience without the carb overload.
- Heylo's Low-Carb Pizza Bases: These bases offer a proper pizza taste without the carbs, with only 3.7 grams of carbs per base.
Tips for Toppings:
When it comes to toppings, it's important to be mindful of your choices to keep the pizza keto-friendly:
- Cheese: Cheese is a keto-friendly topping, especially shredded mozzarella, which melts beautifully. Other keto-friendly cheese options include cream cheese and cheddar.
- Vegetables: Vegetables add nutrients and flavour to your pizza. Avoid high-carb options like onions, sweet peppers, and pineapple. Instead, choose vegetables like zucchini, spinach, or mushrooms.
- Meat: Meats like pepperoni, sausage, and meatballs can be keto-friendly, but be sure to avoid those with added breadcrumbs.
- Sauce: Use a sugar-free pizza sauce or make your own to control the carb content.
Remember, with keto-friendly pizza crusts, you can enjoy the taste of pizza while sticking to your dietary goals. Get creative, experiment with different ingredients, and find the combinations that satisfy your cravings!
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![Stone Baked Pizza Crust by BFree Foods- Gluten Free Pizza Dough – Keto Pizza Crust – Includes 2 Pizza Bases, 12.6 Oz [1 Pack]](https://m.media-amazon.com/images/I/81x8ouL3XZL._AC_UL320_.jpg)
Low-carb pizza bases
Eating pizza while on a keto diet is possible, but it requires some adjustments to keep it keto-friendly. The key is to use a low-carb pizza base and choose toppings wisely. Here are some tips and options for creating delicious low-carb pizza bases:
- Fathead Dough: This is a popular option for those on a keto diet. It is a low-carb, high-fat dough that can be prepared ahead of time and frozen until needed. When ready to use, simply thaw and roll it out. You can also add seasonings like garlic powder or dried oregano to enhance the flavour.
- Coconut Flour Crust: Coconut flour is a low-carb alternative to traditional flour. It can be used to make a tasty keto pizza crust.
- Zucchini or Portobello Mushroom Crusts: These options offer unique flavours and are low in carbs, but they may require a bit more effort and creativity in the kitchen.
- Pre-made Low-Carb Pizza Bases: Several companies offer pre-made low-carb pizza bases specifically designed for keto diets. These bases are thin, versatile, and typically contain minimal ingredients, including low-carb flour, to keep the carb count low (around 1.2 to 1.4 grams of carbs per base). They are a convenient option for a quick and satisfying pizza night.
- Cauliflower Crust: Cauliflower pizza crust is a well-known low-carb option. It serves as a healthy substitute for traditional pizza dough and pairs well with keto-friendly toppings.
- Almond Flour: Almond flour can be used as a base for keto pizza, as seen in some recipes. It can be seasoned with herbs like basil, rosemary, thyme, and salt to enhance the flavour.
When using any of these low-carb bases, remember to pair them with keto-friendly toppings and sugar-free or low-carb sauces to keep your pizza within the guidelines of your keto diet.
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Pizza toppings
Vegetables
Vegetables are an important component of a ketogenic diet as they provide essential vitamins, antioxidants, fibre, and prebiotics. When selecting vegetable toppings for your keto pizza, it is important to choose low-carb options. Some keto-friendly vegetables include eggplant, zucchini, cauliflower, and roasted veggies. While vegetables like onions, sweet peppers, and pineapple should be avoided due to their high-carb content.
Cheese
Cheese is a staple topping for pizzas, and the good news is that there are several keto-friendly options. Shredded mozzarella cheese is a perfect choice as it melts beautifully and adds a great texture to your pizza. Other keto-friendly cheese options include those that go well with a low-carb, high-fat diet. Just be mindful of overly processed cheese, which may contain hidden carbs.
Meat
Meat toppings can add a delicious savoury element to your keto pizza. Some keto-friendly meat options include pepperoni, ham, sausage, bacon, shredded chicken, ground beef, and anchovies. Just be sure to check the ingredients in pre-made meat toppings, such as meatballs, to ensure they do not contain breadcrumbs or other hidden carbohydrates.
Herbs and Spices
Enhance the flavour of your keto pizza with various herbs and spices. Basil, oregano, thyme, and red pepper flakes are excellent choices that can take your pizza to the next level without adding any unwanted carbohydrates.
Sauces
While traditional tomato-based pizza sauces may be high in carbs, there are still ways to enjoy sauce on your keto pizza. Opt for sugar-free and low-carb options. You can make your own sauce using tomatoes, salt, oregano, and basil, ensuring it fits within your keto diet parameters. Other keto-friendly sauce options include sour cream, crème fraîche, sun-dried tomato pesto, green pesto, and salsa.
Remember, when creating your keto pizza, it's essential to be creative and experiment with different combinations of toppings to find your perfect flavour profile. Enjoy your keto pizza journey!
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Sauces
Ingredients:
- Olive oil: Extra-virgin olive oil adds a subtle, yet delicious flavour to your sauce. If you don't have olive oil, avocado oil can be used as a substitute.
- Tomato paste or canned whole tomatoes: Tomato paste provides a bold, concentrated flavour, while canned whole tomatoes can be pureed to achieve a similar result.
- Dried herbs and spices: Oregano, basil, marjoram, garlic powder, onion powder, and fennel seed are great for adding flavour and creating a classic pizza taste profile. For some heat, include red pepper flakes or cayenne pepper.
- Balsamic vinegar: This ingredient adds a touch of sweetness and depth to the sauce. Alternatively, you can use a sweetener like powdered Besti.
- Salt and pepper: Seasoning with salt and pepper helps to enhance the overall flavour of the sauce.
Preparation:
- In a saucepan, heat olive oil over medium heat.
- Add minced or crushed garlic to the oil and sauté until fragrant (about 2-3 minutes).
- If using canned whole tomatoes, puree them in a food processor or blender before adding to the saucepan.
- Add the tomato paste or pureed tomatoes to the saucepan and combine with the garlic and oil.
- For a thicker sauce, simmer the mixture for 20-35 minutes over medium heat. Stir occasionally to prevent sticking.
- If the sauce becomes too thick, add water to adjust the consistency to your liking.
- Season with salt and pepper to taste.
- Allow the sauce to cool. It will continue to thicken as it cools.
Storage:
Keto pizza sauce can be stored in the refrigerator for up to two weeks or frozen for up to six months.
Variations:
- For a more authentic Italian flavour, use sautéed garlic in generous amounts of olive oil.
- To increase the fat content, add more olive oil to the sauce.
- If you prefer a sweeter sauce, use a sweetener or add more balsamic vinegar.
- Experiment with different herbs and spices to find your perfect flavour combination.
Remember, when making keto pizza, it's important to pair your sauce with a low-carb crust and keto-friendly toppings to stay within the dietary guidelines of the keto diet.
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Cheese
Some of the best cheeses for the keto diet include:
- Parmigiano Reggiano: This cheese has a strong flavour, so a little goes a long way. It has zero grams of carbohydrates and is a good source of protein and fat, making it an excellent choice for keto.
- Cheddar: Cheddar is a hard cheese with a low carb count, making it a good option for keto. It also provides an interesting flavour and can add taste and texture to dishes.
- Swiss: Swiss cheese is a full-flavored cheese that can enhance the taste and texture of meals without significantly increasing the carbohydrate content.
- Blue Cheese: Blue cheese, such as Gorgonzola, is known for its high fat and protein content and minimal carbohydrates. It also offers a unique flavour that can elevate keto dishes.
- Cream Cheese: Cream cheese is a popular choice for keto as it is low in carbohydrates and high in fat, with 8 grams of fat per 1-ounce serving. It is also a good source of probiotics, which can aid digestion.
- Goat Cheese: Minimally processed and low in lactose, goat cheese is a great option for those on the keto diet. It adds healthy fats to salads or omelets and can be easily incorporated into various recipes.
When choosing cheese for the keto diet, it is important to consider the carbohydrate and fat content. While cheese can be a good source of protein and calcium, some varieties may have higher carbohydrate levels, so checking the nutritional information is essential. Additionally, some sources suggest that consuming full-fat cheese may impact cholesterol levels, so moderation is key.
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Frequently asked questions
Yes, but you'll need to make some changes. A slice of regular crust pizza contains 30 grams of carbs, which is virtually all the carbs you can eat in a single day. You can make your own low-carb pizza at home with a keto pizza crust and sugar-free pizza sauce.
There are several keto-friendly pizza crusts available, including cauliflower, almond flour, coconut flour, zucchini, portobello mushroom, and even chicken.
Cheese, meat, and vegetables are all keto-friendly pizza toppings. Just make sure to avoid pineapple and meatballs with breadcrumbs. You can also add herbs like basil, oregano, thyme, and red pepper flakes to enhance the flavor of your pizza.
