For people looking to reduce their carb intake, pizza can seem off-limits. Traditional pizza crust is made from refined wheat flour, which is high in carbs. However, with creative substitutions, it’s possible to enjoy delicious low-carb pizza. The key is choosing a crust made with a low-carb flour alternative. From there, load up on low-carb toppings like cheese, meat, and vegetables. With some simple swaps, you can still enjoy the pizza experience while cutting back on carbs.
What is considered low-carb pizza?
There is no universal definition for what constitutes “low-carb” pizza. However, generally low-carb pizza crusts contain fewer than 30 grams of net carbs per serving. Net carbs refer to the total carbohydrates minus fiber. Fiber is not digested and absorbed and therefore does not impact blood sugar levels like other carbs.
Some examples of low-carb crust replacements include:
– Cauliflower crust: Made by blending riced cauliflower, eggs, and cheese then baking into a crust. About 5 grams net carbs per serving.
– Chicken crust: Shredded chicken baked into a crispy crust. Has about 0-2 grams net carbs per serving.
– Almond flour crust: Almond flour has very few digestible carbs. Crusts made with almond flour contain roughly 4-8 grams net carbs per serving.
– Low-carb tortillas: Large tortillas can be used as ready-made thin pizza crusts. Look for ones made with wheat bran, flaxseed, or almond flour with about 5-10 grams net carbs each.
As long as the crust remains under 10-15 grams of net carbs per slice, the pizza can be considered low-carb. Just be mindful of carb counts in sauces and toppings too.
What are the best low-carb pizza crust alternatives?
Here are some of the top options for low-carb pizza crusts:
Cauliflower crust
Cauliflower has exploded in popularity as a low-carb substitute for rice, potatoes, and now pizza crust. By pulsing cauliflower florets into fine crumbs, you can create a dough-like base. Cauliflower crusts are naturally gluten-free and contain about 5 grams of net carbs per serving. They have a tender, almost flaky texture when baked. The cauliflower taste is generally mild.
Chicken crust
Believe it or not, shredded chicken can make an excellent keto-friendly pizza base. Chicken crust contains essentially zero carbs. To make a chicken crust, cook chicken breasts until very tender. Shred or chop the chicken until fine and press into a crust shape. Bake until lightly browned. The protein-packed crust will be crispy on the outside and chewy on the inside when topped and baked.
Low-carb tortillas
For a quick and easy pizza crust option, look for low-carb tortillas made with almond or coconut flour. Large wrap-style tortillas can be used in place of traditional dough. With only about 5-8 grams net carbs each, they make the perfect personal pizza crust.
Fathead dough
This pizza dough alternative gets its name from the fact that it contains a whopping 1 1/2 cups of mozzarella cheese per batch. Along with mozzarella, it’s made with almond flour, cream cheese, and egg. Fathead dough can be stretched into homemade crusts or rolled out and baked into crackers. Each serving contains roughly 8 grams of net carbs.
Cauliflower thin crust
For a pizza crust with an authentic crispy, thin crust texture, try cauliflower thin crusts. These are made using riced cauliflower along with eggs and cheese pressed very thinly and baked until crisp. Brands like Cali’flour Foods make frozen cauliflower crusts that can be purchased ready-to-use.
What are good low-carb pizza toppings?
While the crust is the main source of carbs on pizza, toppings can add up too. Here are some of the best low-carb pizza topping ideas:
– Cheese – Loads of mozzarella, parmesan, feta or goat cheese. Opt for part-skim varieties to limit saturated fat.
– Meat – Pepperoni, Italian sausage, bacon, ham, grilled chicken.
– Vegetables – Mushrooms, onions, bell peppers, broccoli, spinach, tomatoes, jalapenos.
– Olives, artichokes, avocado
– Fresh herbs – Basil, oregano, parsley
– Sauces – Look for low-sugar tomato sauce or alfredo sauce. Avoid sweet BBQ sauce.
In general, pile on the veggies and limit high-carb fruits, sweet sauces, and starchy toppings like corn. This ensures the pizza remains low in carbs.
What kinds of low-carb pizzas can you make?
Here are some fun and creative low-carb pizza ideas:
Breakfast pizza – Make a breakfast lover’s pizza with bacon, scrambled eggs, cheddar cheese, and spinach.
BBQ chicken pizza – Top a chicken crust with shredded BBQ chicken, red onions, and cilantro.
Taco pizza – Season ground beef with taco seasoning and add lettuce, salsa, guacamole, and Cheddar cheese.
Greek pizza – Hummus sauce, chicken, spinach, tomatoes, Kalamata olives, and feta cheese.
Buffalo chicken pizza – Toss shredded chicken in Buffalo hot sauce. Add blue cheese crumbles and ranch dressing.
Veggie lover’s pizza – Mushrooms, peppers, onions, broccoli, tomatoes, black olives, and artichokes.
Pesto pizza – Homemade or store-bought pesto sauce, diced chicken, sun-dried tomatoes, and toasted pine nuts.
Caprese pizza – Fresh mozzarella, sliced tomatoes, basil leaves, and balsamic reduction.
The possibilities are endless for low-carb pizza varieties. Get creative with global flavor combinations using low-carb ingredients.
What are some tips for making low-carb pizza at home?
Here are some helpful tips for DIY low-carb pizza:
– Choose the right low-carb crust – Cauliflower, chicken, or fathead dough are good options.
– Load up on toppings – Cheese, meat, veggies, herbs, olives, etc. This helps limit the dough-to-topping ratio for fewer carbs per slice.
– Go for full-fat – Opt for full-fat mozzarella and limit low-fat cheeses or fat-free toppings to prevent a dry or bland pizza.
– Don’t skimp on sauce – Look for low-sugar sauces and use liberally to add moisture and flavor.
– Try “pizza nachos” – Cut a low-carb tortilla into wedges and top like nachos for a quick single-serving pizza.
– Use a pizza stone – Baking directly on a preheated pizza stone helps make the crust crispy.
– Add flavor with spices – Garlic powder, Italian seasoning, red pepper flakes amp up flavor.
– Bake at high heat – Cook at 425°F-450°F for the ideal crisp crust.
With the right ingredients and techniques, you can create healthy, delicious low-carb pizza creations at home.
What are some pre-made frozen low-carb pizza options?
For convenience, there are now many store-bought frozen low-carb pizza options. Here are some good ones to look for:
Caulipower cauliflower crust pizzas – Available in cheese, margherita, and other pizza flavors. Each serving has about 5g net carbs.
Real Good Foods cauliflower crust pizzas – Supreme, pepperoni, cheese options with 4g net carbs per serving.
Cali’flour Foods cauliflower thin crust pizzas – Their 3 cheese, pepperoni, and veggie pizzas have about 6g net carbs per slice.
Paloa pizza protein crusts – Low-carb pizzas made with a crispy base of egg whites and chicken. Under 5g net carbs per serving.
Lean Kitchen low-carb pizzas – 9-11 inch pizzas like chicken alfredo flavor. Around 7g net carbs per serving.
Birch Benders keto-friendly pizzas – 5 inch personal pizzas in cheese, pepperoni, and other varieties. About 9g net carbs each.
Look at nutrition labels and ingredients lists to confirm carb counts when purchasing store-bought low-carb pizzas. Focus on those made with alternate flours, cauliflower, or high protein.
What are some low-carb pizza chains or restaurants?
Dining out for pizza on a low-carb diet can still be an option at certain restaurants. Here are some spots that offer low-carb crust or pizza choices:
Blaze Pizza – Build personal pizzas on a gluten-free, keto, or cauliflower crust. Locations nationwide.
Pieology – Offers cauliflower and gluten-free crusts. Customize your low-carb pizza. 130+ locations in US.
MOD Pizza – Order any artisan-style pizza on a gluten-free cauliflower crust. 470 locations.
Papa Murphy’s – Select the “UNWICH” option for any pizza to have it made into a lettuce wrap. 1,550+ locations.
Jimmy’s Pizza Cafe – Low-carb pizza bowls and crustless pizza options. Restaurants in FL and PA.
The Pizza Press – Build 10-inch pizzas on cauliflower or gluten-free pizza crusts. 70+ locations in CA, NV, AZ, and TX.
Toppers Pizza – Offers both cauliflower thin pizza crust and “No Dough” option nationwide.
Be sure to confirm nutrition info and ingredients when ordering low-carb pizzas from restaurants. Policies and options can vary by location.
What are some low-carb pizza recipes to try at home?
Making your own low-carb pizza recipes at home gives you full control over the ingredients. Here are some tasty combinations to try:
BBQ Chicken Pizza
– Chicken crust or cauliflower crust
– BBQ sauce
– Shredded mozzarella
– Cooked chicken
– Red onion, diced
– Cilantro
Buffalo Chicken Pizza
– Fathead pizza dough
– Shredded chicken tossed in buffalo wing sauce
– Blue cheese crumbles
– Ranch dressing
Thai Chicken “Za”
– Chicken crust
– Peanut sauce
– Shredded carrots
– Bean sprouts
– Sliced scallions
– Chicken
– Cilantro
Taco Pizza
– Beef taco meat
– Low-carb tortilla crust
– Shredded lettuce
– Diced tomatoes
– Guacamole
– Cheddar cheese
Breakfast Pizza
– Scrambled eggs
– Bacon crumbles
– Onion and bell pepper
– Mozzarella
– Low-carb tortilla crust
Get creative and make your favorite pizza styles low-carb by using an alternate base and loading up on delicious high-fat, low-carb toppings.
Nutrition comparison of low-carb and regular pizza
Here is a nutrition comparison of one slice of low-carb cauliflower crust pizza versus a slice of regular pizza with a traditional flour-based crust:
| Pizza Type | Calories | Fat (g) | Protein (g) | Carbs (g) | Fiber (g) | Net Carbs (g) |
|---|---|---|---|---|---|---|
| Low-carb cauliflower crust cheese pizza | 120 | 5 | 12 | 9 | 4 | 5 |
| Regular flour crust cheese pizza | 285 | 12 | 15 | 33 | 2 | 31 |
As shown, the low-carb cauliflower crust pizza has significantly fewer carbs and calories compared to a regular slice, while still offering satisfying protein. By choosing a low-carb crust and load up on fat and protein from cheese and meat toppings, you can enjoy pizza without all the added carbs.
Potential health benefits of low-carb pizza
Choosing low-carb pizza options can provide health benefits for certain people, including:
– Improved blood sugar control – Less carbohydrate intake helps manage blood glucose levels. This makes low-carb pizza ideal for those with diabetes or prediabetes.
– Weight loss – Replacing high-carb crust with low-carb alternatives can reduce overall calorie intake and may promote fat loss.
– Reduced inflammation – Refined grains in traditional pizza dough promote inflammation. A low-carb crust without gluten or refined carbs may decrease systemic inflammation.
– Increased satiety – Protein and fat provide more satiety than carbohydrates. The higher protein and fat content of low-carb pizzas may support better appetite regulation.
However, low-carb pizza is still pizza. It should still be enjoyed in moderation as part of an overall healthy diet. Those without specific health conditions restricting carbohydrates can typically incorporate regular pizza in a balanced diet without issue.
Potential downsides of low-carb pizzas
While low-carb pizzas offer some benefits, there are also a few potential downsides to keep in mind:
– Higher cost – Pre-made low-carb pizzas tend to cost more than traditional ones. Specialty ingredients for homemade low-carb dough can also get pricey.
– May be high in sodium – Check labels, as processed low-carb pizzas often contain added sodium. This may be concerning for those monitoring salt intake.
– Gastrointestinal issues – The high fiber and fat content in some low-carb crusts may cause digestive upset in sensitive people.
– Not as tasty – Some find the taste and texture of cauliflower or chicken crusts less appealing than traditional dough.
– Requires carb restriction – Those who don’t need to restrict carbs may prefer regular pizza they can enjoy without limits.
While low-carb pizza can be a smart swap for many people, it doesn’t offer nutritional magic. Overdoing any type of pizza can lead to excess calories, sodium, and saturated fat. As with any diet change, it’s wise to consider both benefits and potential drawbacks.
Is low-carb pizza healthy overall?
Low-carb pizza made with wholesome ingredients can be a nutritious choice as part of a healthy diet, especially for those limiting carbs. However, here are some factors to consider when determining how healthy any pizza option is:
– Ingredients – Is the crust made with refined or whole grain flour? What toppings are included? Fresh veggies? Processed meats high in sodium?
– Portion size – Is it an individual thin crust pizza or several large slices? Pay attention to recommended serving sizes.
– Nutrition balance – Does this meal provide adequate protein, healthy fats, fiber, and micronutrients? Or is it mostly empty calories and carbs?
– Frequency – Is pizza an occasional treat or a multiple times per week habit?
– Special dietary needs – For those required to restrict carbs or gluten, low-carb pizza may be a healthier choice.
– Activity level – More active individuals can include regular pizza more often while less active people may fare better sticking with lower calorie options.
Overall, low-carb pizza made with wholesome ingredients can absolutely be part of a well-rounded diet. To make the healthiest choice, consider your individual nutrition needs, activity level, and carb tolerance.
Conclusion
For those monitoring their carb intake, there are now many tasty options for low-carb pizza crusts and recipes. Bases made from cauliflower, chicken, or alternate flours allow you to cut back on carbs without sacrificing the delicious pizza experience. Top your low-carb crust with plenty of protein and veggies to create a balanced and nutritious pizza meal. While low-carb pizza can fit into a healthy diet, it’s still important to pay attention to overall nutrition quality, portion sizes, and your individual dietary needs. With flexibility and creativity, you can design healthy and satisfying low-carb pizza creations at home or find smart options when eating out.
