With the rising popularity of low-carb and gluten-free diets, many people wonder if gluten-free pizza can fit into a low-carb meal plan. Gluten-free pizza crust is often made with ingredients like rice flour, tapioca starch, or almond flour instead of traditional wheat flour. This leads some to believe that gluten-free pizza may be lower in carbs than regular pizza made with wheat crust.
The carb content of gluten-free vs regular pizza
In general, gluten-free pizza crust does tend to be slightly lower in net carbs than regular pizza crust. However, gluten-free pizza is often still relatively high in carbs.
For example, one slice of a large Domino’s gluten-free pizza contains about 30-40 grams of net carbs, while one slice of their regular large pizza contains about 35-45 grams of net carbs. So while the gluten-free crust saves you a few carbs, a slice still contains a substantial amount of carbs from the dough and toppings.
Here is a carb count comparison for 1 slice of large pizza from 3 major pizza chains:
| Pizza Type | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|
| Domino’s Gluten-Free | 41g | 6g | 35g |
| Domino’s Regular | 48g | 7g | 41g |
| Papa John’s Gluten-Free | 30g | 5g | 25g |
| Papa John’s Regular | 37g | 6g | 31g |
| Pizza Hut Gluten-Free | 35g | 5g | 30g |
| Pizza Hut Regular | 41g | 6g | 35g |
As you can see, the gluten-free crusts contain about 5-10 fewer grams of net carbs per slice compared to the regular crusts. So gluten-free provides a little bit of carb savings, but not dramatically less carbs than regular pizza.
Factors impacting carb content
There are a few factors that impact the carb content of gluten-free pizza:
Type of crust
Different gluten-free crusts are made with different blends of low-carb flours like:
- Almond flour
- Coconut flour
- Flaxseed meal
- Oat fiber
- Psyllium husk
Crusts made primarily with nut flours or flax tend to be lower in net carbs than those based on starches like tapioca flour or rice flour. For example, a cauliflower pizza crust will be lower carb than a rice flour-based crust.
Crust thickness
Thicker crusts will contain more dough and therefore more carbs per slice. A thin, crispy gluten-free crust will contain fewer carbs than a thick, bready crust.
Pizza toppings
High-carb toppings like peppers, onions, sweet corn, and pineapple will increase the carb count compared to lower carb options like meat, eggs, or non-starchy vegetables.
Portion size
The more pizza you eat, the more carbs you will consume. Sticking to one slice rather than multiple slices will help keep carb intake lower.
How to reduce carbs in gluten-free pizza
Here are some tips for reducing carb content when enjoying gluten-free pizza:
- Opt for a thin, crispy crust made with nut flours or flax.
- Load up on low-carb meat and veggie toppings instead of high-carb options.
- Request extra cheese and less sauce to minimize carbs.
- Stick to just 1 slice and avoid eating multiple slices.
- Look for low-carb pizza crust alternatives like cauliflower crust or chicken crust.
- Make your own pizza at home so you can control the ingredients.
Is gluten-free pizza keto-friendly?
In most cases, traditional gluten-free pizza is not fully keto-friendly and should be eaten sparingly on a very strict keto diet.
Full keto diets aim to restrict net carbs to 20-50g per day. One slice of gluten-free pizza can easily contain 25-40g net carbs, which could use up the majority of your daily carb allowance.
However, gluten-free pizza may be able to fit into a more moderate low-carb diet with 50-100g of carbs per day. Having an occasional slice along with a low-carb salad can work for people following less strict carb limits.
Low-carb gluten-free pizza options
Here are some store-bought and homemade options for low-carb gluten-free pizza:
Store-bought
- Caulipower cauliflower crust (15g net carbs per 1/3 pizza)
- Cali’Flour foods cauliflower crust (13g net carbs per 1/3 pizza)
- Real Good Pizza Co chicken crust pizza (2g net carbs per 1/3 pizza)
- Quest protein pizza (16-21g net carbs per 1/2 pizza)
Homemade
- Chicken crust pizza
- Zucchini crust pizza
- Fathead dough pizza
- Cauliflower thin crust pizza
- Almond flour crust pizza
Homemade pizzas allow you to maximize nutrient-dense toppings while keeping carbs and calories low. Using creative substitutions like chicken or zucchini for the crust keeps the carbs down.
Should you eat gluten-free pizza on a low-carb diet?
Gluten-free pizza can be incorporated into a low-carb diet in moderation, but should not be a daily habit.
An occasional slice of gluten-free pizza at 25-40g net carbs is unlikely to sabotage your low-carb diet if your daily totals still fall within the recommended ranges. However, making it a regular part of your diet could easily add up to excess carbs.
It’s best to save gluten-free pizza for special occasions or social gatherings. Opt for lower-carb meals focused on protein, healthy fats, and vegetables on most days.
The bottom line
Gluten-free pizza crusts tend to be moderately lower in carbs than traditional wheat crusts. However, gluten-free pizza still remains fairly high in carbs with about 25-40g net carbs per slice depending on the brand.
Gluten-free pizza should be limited on strict keto diets, but can potentially fit into more flexible low-carb diets of 50-100g net carbs in moderation. Those on low-carb diets should focus on increasing protein and non-starchy veggies while limiting high-carb gluten-free treats to occasional indulgences.
Making homemade gluten-free pizza with nut flour crusts and low-carb toppings can provide a tastier, lower carb alternative for times when pizza cravings strike.