Gluten free pizza has become increasingly popular as more people adopt gluten free diets. Pizza crust is a key component of pizza, so an important question is whether gluten free pizza crust contains carbs like regular pizza crust. In this article, we’ll take a detailed look at the carb content of different types of gluten free pizza crust and factors that affect the carb amount.
The Basics of Gluten Free Pizza Crust
Gluten free pizza crust is made without wheat, barley, or rye, which contain the protein gluten. Instead, gluten free crusts are typically made from ingredients like:
- Rice flour
- Tapioca flour
- Potato starch
- Cornstarch
- Nut flours like almond flour
- Xanthan gum or guar gum as binding agents
So while gluten free crusts avoid gluten, they do still contain carbohydrates from ingredients like flour and starch. However, the amount of carbs can vary greatly depending on the specific ingredients and quantities used.
Carb Counts in Different Gluten Free Crusts
Here’s a look at the carb counts for some popular store-bought and homemade gluten free pizza crust recipes:
Store-bought crusts
| Crust | Serving Size | Total Carbs |
|---|---|---|
| Udi’s Gluten Free Pizza Crust | 1 crust (113g) | 24g |
| Against the Grain Gluten Free Pizza Crust | 1 crust (142g) | 41g |
| Calise & Sons Bakery Pizza Crust | 1 crust (132g) | 35g |
| Caulipower Cauliflower Pizza Crust | 1 crust (113g) | 17g |
Homemade crusts
| Crust | Serving Size | Total Carbs |
|---|---|---|
| Almond flour crust | 1 crust (132g) | 18g |
| Chickpea flour crust | 1 crust (120g) | 36g |
| Cauliflower crust | 1 crust (113g) | 13g |
| Rice flour crust | 1 crust (132g) | 40g |
As you can see, carb amounts range from 13-41g per crust depending on the specific recipe. Some key things that affect the carb content:
- Flours used – Rice and chickpea flours are higher carb than almond flour
- Use of starchy vegetables like cauliflower reduces carbs
- Thicker, dense crusts use more flour so have more carbs
- Presence of added sugars or starch
So pay attention to ingredients and nutrition labels when choosing a gluten free crust option.
Comparing to Regular Pizza Crust
How does the carb content of gluten free crust compare to regular pizza crust made with wheat flour?
A serving of regular pizza crust (132g) contains around:
- Total carbs: 42-50g
- Fiber: 2-3g
- Net carbs: 40-47g
So regular pizza crust generally contains slightly more total and net carbs than gluten free crusts.
Gluten free crusts made with higher carb flours like rice flour or lots of starch have carb counts close to regular crust. But lower carb options like cauliflower crust and almond flour crust contain significantly fewer carbs than regular crust.
Tips for Reducing Carbs in Gluten Free Pizza Crust
Here are some tips for reducing carbs in homemade or store-bought gluten free pizza crust:
- Choose crust made with nut flours, coconut flour, or cauliflower
- A thinner, crispy crust uses less flour than a thick crust
- Let cheese crisp up into the edges of the crust for a thinner crust
- Opt for a smaller crust size or share one large crust
- Request crust with no added sugars or starches
- Use a lettuce wrap or chicken crust for an ultra low carb option
Following a low carb diet? Be mindful of toppings too. Load up the veggies and proteins, limit high sugar toppings like pineapple, and watch your portion sizes.
Health Impact of Gluten Free Pizza Crust
Going gluten free does come with some health considerations:
- May be low in fiber since it lacks whole grains
- Often higher in fat and calories when made with nuts, cheese, eggs
- Potential for blood sugar spikes from refined flours
- Higher cost than regular flour crusts
However, gluten free crust is the only pizza crust option for people with celiac disease or gluten sensitivity. Removing gluten can alleviate gastrointestinal and other symptoms.
For people without gluten concerns, regular thin crust pizza in moderation may be a better choice than gluten free for nutrition reasons like fiber content. But gluten free crusts can fit into a balanced low carb, paleo, or keto diet when healthy ingredients are used.
Bottom Line
So are there carbs in gluten free pizza crust? The answer is yes – gluten free crusts do contain carbohydrates, though amounts can vary widely. Gluten is a protein, so removing it does not make a crust carb-free.
However, some gluten free crusts are significantly lower in carbs than regular pizza crust, especially those made with low carb flours, cauliflower, or portion controlled.
When choosing gluten free crust, be mindful of the ingredients and nutrition facts. Look for a thin, veggie-based crust without a lot of added starches or sugars for your lowest carb gluten free pizza.