Navigating the Domino's Menu on a Keto Diet
Eating keto while dining out, especially at a pizza place like Domino's, presents a unique challenge. While the iconic pizza crust is a definite no-go due to its high carbohydrate content, the menu offers several other possibilities if you know what to look for. The key is to focus on high-protein, high-fat, and low-carb items while avoiding all traditional doughs and sugar-laden sauces.
The Golden Rule: Avoid the Crust
The most important step for a keto-friendly Domino's meal is to completely avoid the crust. This includes all traditional, Brooklyn, and even the gluten-free crust options, as these still contain a high amount of net carbs from processed starches. The gluten-free crust, for example, is not inherently low-carb, and ordering it will still knock you out of ketosis. Instead of pizza, consider ordering just the toppings in a bowl, a strategy that some keto diners adopt.
Keto-Friendly Alternatives: Wings and Salads
While pizza is off the table, Domino's offers other menu items that can be ordered to fit your ketogenic lifestyle.
Chicken Wings
Plain chicken wings are a fantastic keto option, as they are naturally low in carbs and high in protein and fat.
- Order: Plain roasted or baked wings. Avoid all breaded boneless chicken products.
- Sauces to choose: Opt for dipping sauces like Ranch or Blue Cheese, which are typically low in carbohydrates. Steer clear of sugary BBQ, Honey BBQ, or other sweet sauces.
Salads
Dominos offers salads that can be made keto-friendly with some careful modifications. The main concern is the dressing, which can sometimes contain hidden sugars.
- Order: The Chicken Caesar salad is a great starting point. Ask for it without croutons. The Caesar dressing is generally low-carb and high-fat. You can also build your own salad with fresh greens and keto-safe toppings.
- Customization: Load up on cheese, grilled chicken, bacon, and other low-carb vegetables like spinach and green peppers. Be sure to verify the ingredients of the dressing or request a simple oil and vinegar option.
Customizing a "Crustless" Pizza
One of the most creative ways to enjoy the pizza flavor is to order a modified, crustless version. While Domino's doesn't have an official menu item for this, you can create a bowl of toppings and cheese. This is a hack, so be sure to call ahead to see if your local store can accommodate this request.
Here’s how to order:
- Select: Choose a pizza and ask for the toppings and cheese to be placed in a separate dish or aluminum tin, with no crust or sauce.
- Use: Choose the Creamy Garlic Parmesan sauce instead of the traditional tomato sauce, which is often high in sugar.
- Add: Pile on the keto-friendly toppings. Options include:
- Proteins: Pepperoni, Italian sausage, bacon, and grilled chicken.
- Cheeses: Extra cheese is always a great keto choice.
- Vegetables: Spinach, mushrooms, green peppers, black olives, onions (in moderation).
Comparison Table: Keto vs. Standard Domino's Order
| Feature | Keto-Friendly Order | Standard Domino's Order |
|---|---|---|
| Main Dish | Plain Chicken Wings or Salad | Traditional Pizza (any crust) |
| Crust | None (explicitly removed) | High-carb traditional, Brooklyn, or even 'gluten-free' |
| Sauce | Creamy Garlic Parmesan, Ranch, Blue Cheese | Sugary tomato sauce, BBQ sauce |
| Toppings | Grilled chicken, pepperoni, bacon, vegetables | Everything, including sugary ham or pineapple |
| Sides | None or extra side salad | Breadsticks, CinnaStix, pasta |
| Carb Count | Low, typically under 10g per meal | Extremely high, often 30g+ per slice |
| Risk of Ketosis Disruption | Minimal, if ordered correctly | Very high, almost guaranteed |
Conclusion
For those on a ketogenic diet, satisfying a craving for Domino's is entirely possible with a bit of strategy. By skipping the traditional pizza crust, choosing plain wings, or customizing a salad, you can enjoy a flavorful fast-food meal without derailing your diet. The key is to be a vigilant consumer, understanding which menu items and ingredients fit your low-carb requirements. With the right order, you can still participate in pizza night, even if you're not eating the pizza itself.
Domino's Menu Items and Keto Compatibility
Can you eat a Domino's pizza with the gluten-free crust on keto?
No, Domino's gluten-free crust is not a keto-friendly option. While it's free of gluten, it's still high in carbohydrates from starches and other processed ingredients, which will disrupt ketosis.
What are the best keto-friendly sauces at Domino's?
The Creamy Garlic Parmesan dipping sauce is a solid choice. For salads, stick with Ranch or Blue Cheese dressing. Always avoid the traditional pizza sauce and any BBQ options, as they are high in sugar.
Are the chicken wings at Domino's keto-friendly?
Yes, the plain, unbreaded chicken wings are a great keto option. Ensure you order them roasted and choose a low-carb dipping sauce like Ranch or Blue Cheese, avoiding any breaded varieties or sugary sauces.
What should I look for on a Domino's salad to make it keto?
Opt for the Caesar salad without croutons. You can also build a custom salad with a base of lettuce and top it with proteins like grilled chicken and bacon, plus low-carb veggies and a keto-safe dressing like Ranch.
What toppings can I put on my "crustless pizza" order?
Safe keto toppings include meats like pepperoni, sausage, and bacon, as well as vegetables such as spinach, mushrooms, green peppers, and black olives. Be mindful of carbohydrate counts for some vegetables and opt for extra cheese.
Are the breadsticks at Domino's keto-friendly?
No, the breadsticks are made from high-carb dough and are not suitable for a keto diet. The same goes for any item with a bread component, including sandwiches and pasta dishes.
How can I make sure my custom order is prepared correctly?
Specify clearly when ordering that you want the toppings and cheese in a separate container without any crust or sauce. Ordering a side of plain wings or a modified salad is a more reliable approach, as it involves standard menu items.
Is it possible to order a completely carb-free meal at Domino's?
No, most menu items contain some level of carbohydrates. However, by carefully selecting plain wings and modifying salads, you can create a meal that is very low in net carbs and well within the typical keto daily allowance.
Is the Domino's dipping sauce menu all off-limits for keto?
No, certain creamy and savory dips like the Ranch and Blue Cheese are typically low-carb and safe for keto. Avoid any dips that are sweet or tomato-based, as these often contain added sugars.
Does Domino's offer a nutrition calculator to help find keto options?
Yes, Domino's often provides online nutritional information for their menu items. You can use this tool to check the specific carb counts of toppings, sauces, and wings to make the most informed decision for your keto meal.
