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If carby foods had villains, this one would most likely be considered a super villain amongst the ranks of keto dieters. Its entire existence is predicated on a base layer of gluten charged bread, with many of its most popular producers using sugary sauce atop of the bread.
I’m talking about pizza, of course. And once you started your keto diet, it was one of the first things to go. But the only problem is – IT’S SO DAMN GOOD.
And if you live in America, the odds are stacked against anyone trying to adhere their appetite to a Ketogenic Diet Menu. Here are some astonishing facts about American pizza consumption (per pizza.com):
- Americans eat approximately 100 acres of pizza a day or about 350 slices per second.
- Each person in America eats about 46 pizza slices a year.
- 94 percent of Americans eat pizza regularly
When you look at these stats, it’s not hard to conceive our country as the leader in every major obesity category. But does this mean that pizza is completely off limits on the keotgenic diet? Is there any way we can branch out, and still have some joy with our food?
Filling up your refrigerator and cupboards for different ketogenic diet recipes can sometimes become redundant. Eggs, bacon, red meat, etc. If you don’t work hard enough, you’re menu board can become bland, lacking creativity and variety.
But what makes the keto community so impressive is its ability to adapt. Adaptation of recipes to a low-carb format continually grows the ketogenic diet menu, so that we’re not stuck eating lard and eggs all day.
Normal pizza crust contains things that can be toxic for the low-carb dieter, like high-gluten flour, sugar, and yeast. Although these things make for a great traditional pizza, they’re killer on the stomachs of the gluten intolerant and the low-carb alike. The contents of these crusts are going to spike your blood sugar and have you so far north of ketosis, you’ll have to hit fast for weeks to get back (KIDDING).
And that’s where the low-carb pizza’s value is put to the test. How does it avoid using these carby ingredients and still maintain the integrity of pizza?
Traditional Crust (Per Allrecipes.com)
- 1 (.25 ounce) package active dry yeast
- 1 teaspoon white sugar
- 1 cup warm water (110 degrees F/45 degrees C)
- 2 1/2 cups bread flour
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1¾ cups pre shredded Mozzarella Cheese
- ¾ cup almond flour/meal
- 2 tbsp cream cheese
- 1 egg
- Salt to taste
- 2 cups Mozzarella Cheese
- 3/4 cup Almond Flour
- 1 tbsp Psyllium Husk Powder (sounds weird, I know)
- 3 tbsp Cream Cheese
- 1 egg
- 1 tbsp Italian Seasoning
- Salt and pepper to taste
Fat Burning Toppings
Now that you have a keto friendly crust, it’s time to think about toppings that will help you gain essential fats, protein, and the occasional healthy carbs. Listed below are a few of our favorite topping assortments!
1. Uovo Pizza topping:
- Sunny side up egg at center of pizza
- Mozzarella Cheese
- Sliced Salami
2. Pepperoni Pizza:
- Low-Carb Tomato
- Mozzarella Cheese
3. Fat Cheese:
- (Full Fat) Mozzarella
- Grated Parmesan
- Creamy, White Cheese (like Ricotta)
- Gorgonzola Cheese
Options when you’re eating out
It’s not always easy to stay low-carb when you’re out with friends at the pizza shop. So what do you do when that piping hot plate of za comes to you and there’s no ketogenic diet menu at the establishment you’re frequenting?
Just take your pieces and slide all the delicious, low-carb parts of the pizza onto your plate – leaving the bread out of the equation! This will take a few more pieces of pizza, but after piling some cheese and meat on top of your, you’ll have a delicious entree. Just think of it as deep dish pizza! Or – go with hot wings!
Building a Ketogenic Diet Menu with diversity can be difficult if the effort isn’t made to adapt popular foods to a ketogenic version of themselves. But, with some work in the kitchen, you can create delicious italian entrees that will have your friends ditching their Pizza Hut and taking pieces of your Keto Pizza!
About the Author Nate Arnold
I started this website because it was hard to find trustworthy, evidence-based information about the ketogenic diet. Information that was published and peer reviewed by respected scientific journals. After years of research, I'm sure you'll achieve great results in a healthy way following my advice. I do my best to translate scientific research jargon into plain English. Remember, it's always a good idea to consult a doctor before starting a new diet!