The ketogenic diet requires a significant reduction in carbohydrate intake, which traditionally makes pizza an off-limits indulgence. However, the rise in low-carb lifestyles has prompted several national pizza chains to adapt their menus. While not all pizzerias offer dedicated keto options, several do, and creative ordering can open up opportunities at even the most traditional spots.
Blaze Pizza: The Leader in Keto Pizza
Blaze Pizza was one of the first national chains to embrace the keto trend, introducing a custom-made keto-friendly pizza crust in 2019.
The Keto Crust at Blaze
Blaze's keto crust is a game-changer for pizza lovers on a low-carb diet. Instead of high-carb wheat flour, it is made from a blend of cauliflower, mozzarella cheese, caseinate protein, eggs, flaxseed, and other ingredients. A whole keto crust contains only around 6 grams of net carbs, which is a fraction of a traditional crust.
How to Order Keto at Blaze Pizza
Ordering a keto-friendly pizza at Blaze is a straightforward process:
- Choose the Keto Crust: Select the official keto crust as your base.
- Select Keto-Friendly Sauce: Stick with the traditional red sauce, but be mindful of portion size, as some sauces contain added sugar. A light application is best.
- Load up on Toppings: Blaze's build-your-own model is perfect for keto. Choose from a wide variety of keto-compliant toppings:
- Cheeses: Mozzarella, Ovalini mozzarella, ricotta, and parmesan are all good choices.
- Meats: Pepperoni, meatballs, smoked ham, grilled chicken, bacon, Italian sausage, and plant-based chorizo are excellent high-fat, high-protein options.
- Veggies: Spinach, mushrooms, black olives, green bell peppers, red onions, and fresh basil are all low-carb and add flavor.
Crustless Pizza Bowls: A Delicious Low-Carb Alternative
For chains that don't offer a specific keto crust, pizza bowls are the next best thing. These options deliver all the flavor of a pizza without the carb-heavy base, essentially a deconstructed pizza served in a bowl. Papa Murphy's and Papa John's are two of the most popular chains for this approach.
Papa Murphy's Crustless Pizza
Papa Murphy's is well-known for its Take 'N' Bake pizzas, and its crustless option is a fantastic keto-friendly meal. The Keto Copycat Papa Murphys Crustless Pizza includes a layer of sauce, toppings, and a generous amount of cheese baked in a dish.
Papa John's Papa Bowls
Papa John's introduced Papa Bowls as a permanent menu item, which are essentially sauced, topped, and cheesy ingredients baked in a bowl. The Italian Meats Trio bowl and the Garden Veggie bowl are pre-made options, but you can also build a custom bowl with your favorite low-carb toppings.
Marco's Pizza Bowls
Marco's Pizza also offers pizza bowls, providing a similar customizable, crustless experience. You can customize a bowl with your preferred sauce, cheese, and meats to create a satisfying, low-carb meal.
Making Keto Work at Traditional Pizza Chains
At chains without dedicated keto options, creative ordering is key. While you won't get a traditional pizza, you can still find ways to satisfy your cravings.
Domino's Options
- Wings: Domino's offers roasted wings, which are a safe keto choice, especially with un-breaded and un-sauced versions. Hot sauce is generally low-carb and adds flavor.
- Crustless Request: Some Redditors have reported success in ordering a "crustless" pizza with toppings and cheese baked in a tin during non-busy hours, but this is highly dependent on the store and its staff. Always check the sauce for added sugars.
Pizza Hut Options
- Wings: Similar to Domino's, Pizza Hut offers traditional, un-breaded wings that are a good keto choice. Avoid boneless wings, as they are breaded.
Table: Keto Options at Major Pizza Chains
| Pizza Chain | Keto Crust? | Crustless Bowls? | Other Keto Options |
|---|---|---|---|
| Blaze Pizza | Yes | No | Build-your-own model |
| Papa Murphy's | No | Yes (Take 'N' Bake) | |
| Papa John's | No | Yes (Papa Bowls) | Wings |
| Marco's Pizza | No | Yes (Pizza Bowls) | |
| Domino's | No | No (Rarely, if requested) | Roasted Wings |
| Pizza Hut | No | No | Traditional Wings |
| Little Caesars | No | No | (Generally not keto) |
A Few More Tips for Successful Keto Pizza Ordering
- Check Nutritional Information: Always consult a chain's official nutrition guide online before ordering. This is the most reliable way to confirm net carb counts and avoid hidden sugars.
- Be Clear with Your Order: When ordering crustless options, be very specific about what you want. Confirm that no crust is to be included and that sauces are a low-carb option, where possible.
- Stick to Whole Ingredients: Load up on high-fat meats and low-carb vegetables. Avoid items with added sugars or breading.
Conclusion
While the days of ordering a regular pepperoni pizza on a keto diet are over, a variety of low-carb alternatives are now available. Blaze Pizza is a top contender with its dedicated keto crust, while pizza bowls from Papa Murphy's, Papa John's, and Marco's offer a satisfying crustless experience. For other chains, wings or special requests can be your go-to. By being mindful of your choices and customizing your order, you can enjoy the taste of pizza without compromising your dietary goals. For more details on keto-friendly dining, check out guides from reputable sources like Perfect Keto.
Keto-Friendly Pizza Toppings Checklist
- Meats: Pepperoni, Italian sausage, bacon, grilled chicken, smoked ham.
- Cheeses: Mozzarella, provolone, parmesan, ricotta.
- Vegetables: Spinach, mushrooms, green peppers, black olives, onions.
- Sauces: Olive oil, sugar-free pizza sauce (often need to bring your own), or a light layer of traditional red sauce.
- Fats: A drizzle of extra virgin olive oil or a side of ranch dressing (check ingredients).
Conclusion: Finding Your Keto Pizza Solution
In the end, what pizza chain is keto friendly depends on your willingness to embrace the new reality of low-carb options. For a true pizza experience with a crust, Blaze Pizza is your best bet. If you prefer a deconstructed approach, the pizza bowls from Papa Murphy's or Papa John's are an excellent and widely available choice. The key is to plan ahead, check nutrition facts, and don't be afraid to customize your order to create a delicious, keto-compliant meal.
