Can I eat pizza toppings on keto? The low-carb guide

November 7, 2025 •

4 min read

Over 5% of American adults have tried the keto diet, often wondering how to satisfy cravings for comfort foods like pizza. Most classic pizza toppings are, in fact, naturally low in carbohydrates and perfectly suitable for a ketogenic lifestyle, provided you choose them wisely. This guide will explain exactly which toppings you can enjoy when you ask, "can I eat pizza toppings on keto?"

Quick Summary

Most classic pizza toppings are low-carb and keto-friendly, allowing you to enjoy pizza on a ketogenic diet. The key is to avoid high-carb crusts and sugary sauces while focusing on fatty meats, certain vegetables, and cheese. Check nutrition labels to avoid hidden carbs in processed ingredients.

Key Points

Keto-Friendly Toppings Abound: Most classic pizza toppings, including meats, cheese, and non-starchy vegetables, are perfectly suitable for the keto diet.
Avoid High-Carb Elements: The main threats to ketosis are the traditional high-carb crust and sugary pizza sauces.
Opt for High-Fat Proteins: Load up on fatty meats like pepperoni, sausage, and bacon, ensuring they are free of added sugars or fillers.
Choose Low-Carb Vegetables: Incorporate non-starchy vegetables such as mushrooms, bell peppers, spinach, and olives for flavor and nutrients.
Select Sugar-Free Sauces: Use unsweetened tomato sauce, pesto, or a simple olive oil and garlic base to keep carbs low.
Prioritize Full-Fat Cheeses: Use full-fat mozzarella, cheddar, or parmesan, and be cautious of pre-shredded varieties that might contain starches.
Crust Is Key: Use a keto-friendly crust like cauliflower, fathead dough, or a simple crustless pizza to stay in ketosis.

Keto-friendly meats and proteins

Protein and high-fat meats are staples of the ketogenic diet and make for excellent pizza toppings. Many traditional pizza meats fit the bill, but it is important to be mindful of additives like sugary marinades or fillers. Always check ingredient labels for cured meats.

Pepperoni: A keto poster child, pepperoni is high in fat and low in carbs. It's a flavorful and classic choice.
Sausage: Both Italian sausage and breakfast sausage crumbles are great keto options, but ensure they don't contain sugary binders or fillers.
Bacon: Salty, crispy bacon is a delicious addition and provides a good boost of fat.
Grilled chicken: Shredded or diced grilled chicken is a lean but still keto-friendly protein option. Use a sugar-free BBQ sauce for a BBQ chicken pizza alternative.
Ground beef: Seasoned ground beef adds a hearty flavor, especially for a bacon cheeseburger-style keto pizza.
Canadian bacon: A leaner alternative to regular bacon, it's a solid low-carb choice.
Anchovies: These little fish are a powerhouse of flavor and healthy fats.

Low-carb vegetables for pizza

Vegetables add flavor, texture, and vital nutrients to your keto pizza. It is important to focus on non-starchy varieties that won't exceed your daily carb limit.

Mushrooms: With an earthy, meaty texture, mushrooms are a versatile and low-carb vegetable option.
Bell peppers: Green and red bell peppers add a fresh, crunchy element. Note that red peppers have slightly more sugar than green, but are still perfectly fine in moderation.
Olives: Black and green olives are a great source of healthy fat and add a salty, briny flavor.
Onions (in moderation): While a little higher in carbs than other options, grilled or caramelized onions can be used sparingly for flavor.
Spinach: A nutrient-dense leafy green that wilts down easily and adds a mild flavor.
Jalapeños: Sliced jalapeños add a spicy kick with very few carbs.
Artichoke hearts: Marinated artichoke hearts are a flavorful addition, just ensure the marinade is sugar-free.

Keto-friendly sauces and cheeses

The choice of sauce and cheese is crucial for a keto pizza. Cheeses are generally low-carb and high-fat, while sauces require careful selection to avoid added sugars.

Cheese:

Mozzarella: The classic pizza cheese, mozzarella is a great high-fat option. Use full-fat versions whenever possible.
Cheddar: Sharp cheddar can add a richer flavor profile to your pizza.
Parmesan: A sprinkle of parmesan adds a nutty, salty finish.
Goat cheese: Crumbled goat cheese provides a tangy flavor that pairs well with many toppings.

Sauce:

Unsweetened tomato sauce: Many traditional jarred sauces contain added sugar. Opt for brands with no sugar added, or make a simple homemade sauce from crushed tomatoes, herbs, and spices.
Pesto: A basil pesto made with olive oil and pine nuts is a perfect keto sauce base.
Garlic and olive oil: For a simple white pizza, a base of olive oil and minced garlic is a classic, low-carb choice.

Comparison of keto vs. non-keto pizza ingredients


Feature	Traditional Pizza (Non-Keto)	Keto Pizza (Keto-Friendly)
Crust	High-carb wheat flour dough	Low-carb crust (cauliflower, almond flour, fathead dough)
Sauce	Store-bought sauce with added sugars and fillers	Sugar-free tomato sauce, pesto, or garlic and oil
Protein	Processed meats with potential fillers or marinades	Clean, unprocessed meats (pepperoni, sausage, bacon)
Vegetables	Starchy vegetables like corn, pineapple	Low-carb vegetables (mushrooms, peppers, spinach, olives)
Cheese	Often uses pre-shredded cheese with added starches	Full-fat cheeses (mozzarella, cheddar, parmesan)

Creating your perfect keto pizza

The beauty of a keto pizza is the customization. You can mix and match a variety of delicious, low-carb ingredients to fit your taste. Consider these creative combinations:

Meat Lover's: Sausage, pepperoni, ground beef, and bacon on a fathead dough crust with a sugar-free tomato sauce.
Veggie Supreme: Mushrooms, green peppers, black olives, onions, and spinach on a cauliflower crust with an unsweetened marinara.
Chicken Alfredo: A creamy garlic sauce base topped with grilled chicken, bacon, and mozzarella cheese on an almond flour crust.
Mediterranean: Pesto sauce, artichoke hearts, olives, spinach, and crumbled goat cheese on your favorite low-carb base.

Conclusion

So, can I eat pizza toppings on keto? Absolutely, and with great success! The key to enjoying a pizza night without derailing your diet is to be deliberate about your choices. By opting for a low-carb crust, an unsweetened sauce, and sticking to the wide array of keto-friendly meats, cheeses, and vegetables, you can create a satisfying meal that aligns perfectly with your ketogenic goals. Don't be afraid to experiment with different flavor combinations to discover your new favorite keto pizza. For more on the keto diet, read up on the topic from authoritative sources like Health.com.

Frequently Asked Questions

Yes, both pepperoni and sausage are excellent keto-friendly pizza toppings. They are high in fat and low in carbs. However, it is essential to check the nutritional labels for any hidden sugars or high-carb fillers in some processed brands.

You can use a sugar-free tomato sauce, pesto, or simply a base of olive oil and minced garlic. Traditional jarred sauces often contain a surprising amount of added sugar, so reading the label is crucial.

Yes, eating just the toppings is a popular strategy for satisfying pizza cravings while on keto. You can create a 'crustless' pizza by simply baking the sauce, cheese, and toppings in a bowl or skillet.

Yes, non-starchy vegetables such as mushrooms, bell peppers, spinach, olives, and jalapeños are all great low-carb options for pizza toppings. Starchy vegetables like corn and peas should be avoided.

Most cheeses are keto-friendly, including mozzarella, cheddar, parmesan, and goat cheese. Use full-fat versions and be wary of pre-shredded cheese, which sometimes contains anti-caking agents that add carbs.

Some pizza chains now offer keto-friendly options, such as crustless pizza bowls or cauliflower crusts. Always check their menu and ask about the ingredients in their sauces and toppings to ensure they are low-carb.

You should avoid high-carb toppings such as pineapple, corn, and certain types of processed meats with added sugars. The biggest carb bomb to avoid is the traditional wheat flour crust.