What kind of pizza can I eat on a keto diet?

November 23, 2025 •

4 min read

Studies show that a standard pizza slice can contain upwards of 30 grams of carbohydrates, making it a major diet disruptor. However, maintaining a ketogenic lifestyle doesn't mean abandoning your favorite food; there are several satisfying ways to create what kind of pizza can I eat on a keto diet with smart, low-carb alternatives.

Quick Summary

This guide details how to enjoy pizza on a ketogenic diet by using smart substitutions for high-carb ingredients, exploring various low-carb crusts, and selecting keto-friendly sauces and toppings.

Key Points

Crust is Key: Use low-carb alternatives like fathead dough, cauliflower crust, or chicken crust instead of traditional wheat flour to stay in ketosis.
Watch Your Sauce: Avoid high-sugar marinara and opt for unsweetened versions, pesto, or a low-carb alfredo sauce.
Topping Freedom: Pile on keto-friendly meats such as pepperoni, sausage, and bacon, and low-carb vegetables like olives, mushrooms, and bell peppers.
Read Labels: Always check nutrition labels, especially on pre-made crusts and sauces, to avoid hidden sugars and starches.
Variety is Possible: A range of options exist for both homemade and quick-prep keto pizzas, ensuring you can find a suitable solution for any occasion.
Mind Portion Size: Even with keto-friendly ingredients, over-consumption of high-fat foods can impact your macros; practice mindful portion control.

The Foundation: Your Keto-Friendly Pizza Crust

The traditional pizza crust, made from wheat flour, is the primary source of carbohydrates that makes conventional pizza unsuitable for a ketogenic diet. The secret to enjoying pizza on keto lies in replacing this high-carb foundation with low-carb, keto-compliant alternatives. Fortunately, there are many innovative and delicious options available, ranging from homemade recipes to convenient store-bought varieties.

Fathead Dough

Fathead dough is perhaps the most famous and beloved keto pizza crust recipe. It's known for its delicious, chewy texture that mimics traditional dough quite well. The basic ingredients include mozzarella cheese, cream cheese, almond flour, and an egg. The process involves melting the cheeses together in a microwave or saucepan, then mixing in the dry ingredients and egg to form a pliable dough. It's surprisingly easy to work with and bakes into a golden-brown, satisfying crust.

Cauliflower Crust

Cauliflower crust is another hugely popular keto alternative, offering a lighter, crispier texture than fathead dough. It's made by processing cauliflower florets into "rice," cooking and draining the moisture, then combining it with cheese and eggs before baking. This option is excellent for adding extra vegetables and nutrients to your meal. Many stores now carry pre-made cauliflower crusts, but it's crucial to check the ingredient list for added starches or sugars that can increase the carb count.

Chicken Crust (or "Meatza")

For the ultimate high-protein, zero-carb experience, a chicken crust pizza is an excellent choice. This crust is created using finely shredded cooked chicken, eggs, and parmesan cheese. The mixture is pressed onto a baking sheet and pre-baked to form a firm, flavorful base. This option provides a heartier, more savory foundation for your toppings, making it a favorite for meat-lovers.

Other Quick Bases

For those short on time, low-carb tortillas or even large portobello mushroom caps can serve as a quick and easy pizza base. Simply add your sauce and toppings and bake until the cheese is melted and bubbly. For a truly crustless option, consider making a "pizza bowl" with all your favorite toppings baked together in a dish.

Essential Guide to Keto Pizza Toppings

Once your crust is sorted, the toppings are where you can get creative while staying within your macro limits. Stick to high-fat proteins, low-carb vegetables, and full-fat cheeses.

Keto-Friendly Meat Toppings

Pepperoni: A classic for a reason, just check the label for added sugars.
Sausage: Ground or crumbled, provides excellent flavor and fat.
Bacon: Crumbled bacon adds a smoky, salty crunch.
Ground Beef: Seasoned ground beef offers a hearty, satisfying topping.
Grilled Chicken: Shredded or diced chicken breast is a lean and versatile option.

Keto-Friendly Vegetable Toppings

Olives: Black or green olives add a nice briny flavor.
Bell Peppers: A variety of colors adds visual appeal and nutrients.
Mushrooms: Sliced mushrooms are a popular choice.
Onions: Use sparingly, as carbs can add up quickly.
Spinach: Fresh spinach wilts beautifully under the cheese.
Jalapeños: Adds a spicy kick without extra carbs.

Keto-Friendly Cheeses

Mozzarella: The star of any pizza, melts perfectly and is low in carbs.
Provolone: Adds a sharper, more complex flavor.
Cheddar: Provides a rich, savory taste.
Parmesan: Sprinkle on top for an extra layer of flavor.
Feta: Crumbled feta can add a tangy Mediterranean twist.

Smart Sauce Choices

Just like with crusts, traditional pizza sauces can be loaded with added sugar. Always check the nutrition label for low-sugar options.

Unsweetened Marinara Sauce: Brands like Rao's offer low-carb marinara that is excellent for pizza.
Pesto: A great alternative to tomato sauce, offering a rich, herbaceous flavor.
Alfredo Sauce: A creamy, high-fat sauce that works well with chicken and mushrooms.

Comparison of Keto Pizza Crusts


Crust Type	Primary Ingredients	Texture	Ease of Prep	Net Carbs (Approx.)
Fathead	Mozzarella, cream cheese, almond flour, egg	Chewy, bread-like	Medium	Low (approx. 5-8g per serving)
Cauliflower	Cauliflower, cheese, egg	Crispy, vegetable-forward	Medium (Homemade) / Easy (Store-bought)	Varies (approx. 2-14g per serving)
Chicken	Cooked chicken, egg, cheese	Firm, savory, meaty	Medium	Very Low (approx. 0-1g per serving)
Tortilla	Low-carb tortilla	Thin, crisp	Very Easy	Very Low (approx. 3-6g per serving)

Assembling and Enjoying Your Keto Pizza

Prepare Your Crust: Whether making a fathead dough from scratch or using a pre-made crust, follow the recommended instructions. Pre-baking the crust often helps achieve a crispier finish.
Add Your Sauce: Spread a thin, even layer of your chosen low-sugar sauce. Less is often more, as too much sauce can make the crust soggy.
Layer Your Toppings: Add your chosen protein and vegetable toppings, followed by a generous layer of shredded keto-friendly cheese.
Bake to Perfection: Bake at the specified temperature until the cheese is melted, golden, and bubbling.

Conclusion: Satisfy Your Cravings the Keto Way

Embracing a ketogenic lifestyle doesn't mean giving up delicious foods like pizza. By focusing on smart, low-carb alternatives for the crust and carefully selecting keto-friendly sauces and toppings, you can create a satisfying and flavorful pizza that fits perfectly within your diet. With options ranging from the popular fathead dough to the light cauliflower crust or the hearty chicken crust, there is a keto pizza solution for every preference and every craving. So next time you're in the mood for a slice, remember that a delicious, guilt-free version is easily within reach. For more inspiration, check out the resources from reputable keto recipe websites. Diet Doctor's Keto Pizza Recipes

Frequently Asked Questions

The most popular options are fathead dough (made with mozzarella, cream cheese, and almond flour), cauliflower crust, chicken crust, and using low-carb tortillas or portobello mushrooms as a base.

No, not necessarily. While the vegetable itself is low-carb, many store-bought cauliflower crusts contain added flours or starches to improve texture, which can increase the total carbohydrate count. Always check the ingredients list carefully.

You can use unsweetened tomato-based marinara sauce (such as Rao's), pesto, or a creamy Alfredo sauce. It's important to read labels to ensure no sugar has been added.

Yes, most classic toppings are keto-friendly. Meats like pepperoni, sausage, bacon, and a variety of cheeses including mozzarella, cheddar, and parmesan are all acceptable.

If you're short on time, you can use a pre-made keto-certified crust (found in the frozen section), a low-carb tortilla, or simply make a 'pizza bowl' by baking toppings together in a dish.

Yes, low-carb vegetables like mushrooms, bell peppers, olives, and spinach are great additions. Onions contain more carbs, so they should be used in moderation.

Fathead dough is made with cheese and almond flour, resulting in a chewy, more bread-like texture. Cauliflower crust is made with riced cauliflower and cheese, producing a lighter, crispier, and more vegetable-forward taste.