Ahhh…pizza, yum! This delicious staple has been a favorite for years, and many of us have enjoyed this classic food since we were children.
But what about low-carb diets and the keto lifestyle?
Eating pizza while following the keto diet can be difficult but not impossible.
So yes, you can have pizza on Keto, BUT you need to be creative with your recipes.
Several keto-friendly pizza recipes replace traditional high-carb ingredients with lower-carb substitutes such as almond flour, coconut flour, cheese, and low-carb vegetables.
However, it is essential to note that even these recipes should be consumed in moderation and not make up most of your meals while following a keto lifestyle.
In this blog post, we’ll look at some low-carb pizza options for those on the keto diet and what you can do to enjoy pizza while still attaining your weight loss goals.
Firstly, Understanding The Ketogenic Diet.
The keto diet has recently become one of the most popular diets around.
This low-carb, high-fat diet helps to burn fat more rapidly and effectively than many other diets.
By eating a very low-carb and higher-fat diet, it allows keto dieters to shift into a metabolic state called ketosis.
In this state, your body is forced to burn fat for energy instead of relying on glucose from carbohydrates like with other diets.
Not only does this make weight loss easier, but recent studies have shown many health benefits to using the keto diet over other diets.
Why Isn’t Pizza Suitable For The Keto Diet?
When followed correctly, the keto diet requires that only 5-10% of total calories come from carbohydrates.
That would mean per day, and most people should have no more than 30-50 carbohydrate grams.
Of course, the number of carbs you can consume and stay in ketosis depends on your age, lifestyle, metabolism, body composition, and overall health.
However, even the smallest slice of pizza usually contains at least a whopping 30 grams of carbs, making it unsuitable for most people trying to stick with a keto lifestyle.
In addition, the keto diet also calls for high amounts of healthy fats. Although pizza has a high-fat content, it comes mainly from saturated fat.
Pizzas And The Problem With Saturated Fat
Saturated fats are one of the main culprits in cholesterol-related heart diseases.
Studies have proven that too much-saturated fat can clog your arteries, leading to heart attack, stroke, and other cardiovascular diseases.
Too much of this fat can even raise your LDL cholesterol level, which is considered bad cholesterol by medical professionals.
Other research suggests that increasing the intake of polyunsaturated fatty acids while decreasing saturated fat intake can help lower triglycerides and reduce your risk of developing coronary artery disease.
Pizza And Calories
Not only is pizza high in carbohydrates and unhealthy fats, but it is also high in calories.
Since the primary goal of many keto dieters is to lose weight, eating excessive amounts of pizzas seems counterproductive.
The delicious combination of dough, cheese, tomato sauce, and toppings packs a caloric punch, far more than a run-of-the-mill salad or sandwich.
Pizza sauce generally is a calorie bomb, and pizza toppings like Italian sausage, meat toppings, and cream cheese don’t complement your body’s efforts at burning fat very well.
A large pizza can contain over 2,000 calories, almost daily caloric intake. A regular slice of pizza can cost as many as 400 calories!
What About Keto-Friendly Pizzas?
Eating keto-friendly pizzas is an excellent way to reap the health benefits of a ketogenic diet without sacrificing taste.
This type of pizza contains fewer carbs and sugar than traditional pizzas, and it also packs more protein with nutritious ingredients that are bursting with flavor.
Every yummy pizza has two main components – the pizza crust and pizza toppings.
Like bread, most pizza crusts are made with carb-rich dough and loads of hidden sugar from white flour.
This adds significantly to your net carbs, and you’ll risk kicking your body out of ketosis.
Pizza toppings are generally heavy on meat and slathered with cheese, rich in carbs and not precisely what you want to eat on keto.
By making a few swaps, you can enjoy a low-carb pizza and not kick your body out of ketosis.
- Make Or Order A Thin Crust Pizza
Thin crust pizza has all the flavors of a traditional pizza with fewer carbohydrates, which makes it an ideal choice for those following a low-carb diet like the keto diet.
You can enjoy all the pleasures of pizza while still maintaining your plan’s guidelines. Moreover, thin-crust pizza is incredibly convenient and doesn’t require unique ingredients.
You can find pre-made versions or even make thin-crust pizza at home in a concise amount of time, ensuring you stick to your dietary goals without spending too much effort.
2. Use Cauliflower Crust
Cauliflower crust pizzas are an easy way to get your fix and stay on track with your nutrition plan. Plus, they are gluten-free!
Unlike some store-bought options, these pizzas can be made with whole-food, nutrient-dense ingredients like cauliflower, cheese, eggs, and herbs – offering the perfect balance of taste and texture without straying from your dietary goals.
In addition, this keto crust can also be made with almond flour or coconut flour instead of the usual carb-heavy pizza dough made with white flour.
3. Choose Your Pizza Toppings Wisely
Most pizza toppings are meat and cheese-based which can dramatically increase your net carbs and blood sugar levels.
For an excellent low-carb pizza meal, you can opt for more keto-friendly pizza toppings like grilled chicken, green peppers, onions, garlic, spinach, and portobello mushrooms.
All these toppings offer unique flavors and provide a boost of vitamins and fiber to satisfy you.
These keto-friendly alternatives also look great when presented on a pizza due to their various shapes and sizes.
4. Skip The Tomato Sauce
Traditional tomato sauce contains hidden sugars and carbs, so it’s best to avoid it when making a keto-friendly pizza.
Instead, opt for pesto, olive oil, cream cheese, or guacamole as an alternative base for your pizza.
5. Be Careful With Cheeses
Cheese is another one of those ingredients that can be high in carbohydrates, so it’s essential to choose wisely when selecting which type of cheese you want on your keto-friendly pizza.
You might opt for low-carb cheeses like mozzarella or parmesan cheese, which are both high in protein and low in carbs.
6. Add Some Spices For Flavor
To take things up a notch and add some flavor, top off your keto-friendly pizza creation with herbs such as basil or oregano, spices such as garlic powder or red pepper flakes, or even some freshly cracked ones black pepper.
This will give your pizza an extra kick without compromising its nutritional integrity.
Keto Pizza Recipes
Keto pizzas might not be as readily available in the next-door pizza place.
Fret not! With a few simple adjustments, you can make delicious keto-friendly pizzas in the comfort of your home.
- Taco-Style Keto Pizza
This recipe has all the flavors of a taco but in pizza form! Start by preheating your oven to 350°F, then prepare the crust.
Begin with almond flour, ground flaxseed, baking powder, Italian seasoning, garlic powder, salt, and pepper.
Mix those ingredients before adding melted butter and eggs to bind them into a thick dough.
Once the dough is ready, roll it onto a parchment paper-lined baking sheet to your desired thickness and shape, then bake for 15 minutes until lightly golden brown.
Top your keto pizza with your favorite taco toppings, such as cooked ground lean beef or turkey seasoned with chili powder, cumin, and garlic powder.
Then add shredded cheese, thinly sliced tomatoes, and lettuce leaves before returning it to the oven until the cheese melts.
2. Zucchini Crust Pizza
This is another easy recipe for something lighter than a traditional dough-based pizza.
Preheat oven again to 350°F before grating two medium zucchinis into thin shreds using a box grater. Then, transfer them to a large bowl with ¼ cup of olive oil and ½ teaspoon each of oregano, sea salt, and black pepper.
Toss everything together until evenly coated, then spread onto a lined baking sheet in an even layer about ½ inch thick.
Bake for 20 minutes until lightly golden brown, then cool completely before topping with favorite keto-friendly ingredients such as thinly sliced mushrooms or bell peppers, red onions, or fresh mozzarella slices.
Return to oven for 10-15 more minutes until cheese has melted and bubbled, then remove from oven once done cooking.
3. Cauliflower Crust White Pizza
Preheat oven again to 375°F before preparing the crust by pulsing two cups of riced cauliflower in a food processor until broken down into tiny grains.
Transfer cauliflower grains to a medium bowl along with ¼ cup Parmesan cheese and one egg, beat well, plus any other desired seasonings such as oregano or basil flakes.
Mix everything well until thoroughly combined, then press firmly into a 9×13-inch baking dish lined with parchment paper sprayed lightly with nonstick cooking spray.
Bake 25 minutes at 375°F until golden brown around the edges, then top as desired using your favorite keto-friendly ingredients.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.