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A HEALTHY CHOICE

The Ultimate Guide To Keto Pizza: Toppings, Bases & Sauces

Updated: May 7

Pizza is my all-time favourite family meal – at our place, every Saturday night is pizza night. And I’m glad to report that switching to a keto diet hasn’t diminished my enthusiasm for pizza at all. In fact, it’s encouraged me to get even more creative!


So when it came time to start my blog, I knew I wanted to create a great keto pizza post to help others understand all the options when it comes to low carb pizza. From homemade and store-bought keto pizza bases through to sauces and toppings, this is the encyclopedia of keto pizza.


Would you believe I haven’t bought a takeaway pizza for six years? This may seem like an impossible feat to other busy families, but I promise it’s true. After I got my first Thermomix, my first adventures in DIY pizza-making began (and takeout pizzas could never compare).


All this experimenting served me very well when I went keto in 2017. It wasn’t such a shock to the system to start making my own keto friendly pizza bases, experimenting with different flours and different recipes. And with over 30 grams of carbs per slice of regular pizza, the only way to stick to a keto lifestyle is to come up with a low carb alternative.


There are more ‘low carb’ takeaway pizzas available now than there were three years ago, but frankly, I’m yet to see a low carb pizza that’s really suitable for a keto diet. Crust now offers a low carb pizza base in Australia, but it only reduces carbs by 30% (with 50.5g carbs per serve) and is packed full of wheat flour and breadcrumbs.


On the other hand, making homemade keto pizza gives me complete control over the ingredients used – from low carb flour alternatives in the base to appropriate toppings and sugar free sauces. Our habit of DIY pizza nights has allowed me to keep up the family tradition as I’ve trialled different ways of eating, ensuring I can always find something I’ll enjoy.


And so my Saturday night pizzas have evolved as I’ve eliminated different ingredients from my diet – with a stint in dairy free eating and now trying to eliminate foods high in histamines.

So whatever your diet looks like, don’t worry, there’s probably a pizza to match! It just takes a little research and a willingness to think outside the box.



Keto Pizza Bases: The Complete Guide With Recipes

What is keto pizza crust made from?

Keto pizza crust is typically made from grain alternatives like almond flour or coconut flour, keto-friendly vegetables such as cauliflower and/or eggs or cheese to bring the dough together. There are variations to suit all kinds of dietary requirements – including dairy free, nut free and vegan keto pizza options.


One of the struggles when deciding on the best keto pizza base is that everyone’s tastes are different: some people love a thin and crispy pizza crust while others crave a thick, doughy pizza base with a fluffy crust.

When you take other dietary requirements into consideration, it’s clear there’s no one ‘best’ option – so I highly encourage you to get into the kitchen, experiment and decide which low carb pizza variety is your favourite.


Luckily, there are lots of keto pizza dough recipes created throughout the community – so whatever you have in the pantry, you’ll find a pizza base to suit. To give you some direction, I’ve done up a quick ‘cheat sheet’ to narrow down your options.


The best keto pizza base cheat sheet:

· I want a crispy pizza base! A cauliflower pizza crust or almond flour base is your best bet for that delicious crunch.

· I want a thick, fluffy pizza base! You’ll love the Fathead pizza base or plant-based almond-and-coconut base.

· I want a keto pizza base without cheese! The vegan and plant-based keto pizzas are your perfect match.

· I want a keto pizza base without eggs! Use flax ‘eggs’ in the almond flour pizza base or give the vegan pizza crusts a whirl.

· I want a vegan keto pizza base! Try the coconut flour pizza crust or the fluffy almond & coconut version.

· I want the highest protein option! Try the chicken pizza base – yes, it’s unconventional, but just wait until you try it!


Picked your perfect match? Keep reading for details and recipes!


Is gluten free pizza keto friendly?

Unfortunately, while keto pizza crusts are usually gluten free, that doesn’t mean gluten free pizza is keto friendly or low in carbs. Typical gluten free pizza crusts – including those that are now available at a few Australian pizza chains – swap the wheat flour for other high-carb processed ingredients like rice or tapioca flour. This makes them very unsuitable for a low carb diet.


Similarly, even paleo and grain free pizza bases can contain tapioca starch, a common flour substitute that’s technically a vegetable. However, like other starchy vegetables, tapioca is high in carbs and not recommended on a keto diet.


On the plus side, though, most keto pizza bases are gluten free, meaning those with food intolerances can usually enjoy them. While cheese and eggs are a common ingredient, there are variations and options available to make lactose free or plant-based keto pizza bases.


Ready to dive into some keto pizza base options?


Cauliflower keto pizza crust


✓ contains cheese

✓ contains eggs

✘ nut free

✘ no gluten

✘ no yeast


To make a cauliflower pizza crust, you’ll need cooked and ‘riced’ cauliflower. How you get to that stage, however, depends on the amount of time you want to spend on it.

· Steam fresh cauliflower until tender, then use a food processor or box grater until it’s the texture of rice.

· Thaw and then process frozen cauliflower into the texture of rice.

· Purchase fresh cauliflower rice (stocked at Coles and Woolies) and cook according to instructions.

· Thaw frozen cauliflower rice (available at both Coles and Woolworths).

· Use leftover cauliflower rice – though I’ve found this doesn’t hold together as well, so ensure you remove as much moisture as possible prior to mixing.


Woolworths now stocks both fresh ready-to-steam and frozen cauliflower rice, making it a convenient option, though of course it’s more expensive by weight than fresh cauliflower.


Being grain-free, cauliflower pizza crust can be a little more fussy than other keto friendly pizza bases. The most important step when making a keto cauliflower pizza is to squeeze out as much moisture as possible before mixing in the other ingredients.


Cauliflower pizza can be prone to crumbling or going soggy, so it’s a good idea to avoid overloading a cauliflower pizza crust, especially with very moisture-heavy ingredients. Roasting any veggies before topping your pizza can help to avoid a soggy cauliflower pizza crust.


For the fastest cauliflower pizza, try this Thermomix cauliflower pizza crust – and luckily, cauliflower pizza dough doesn’t require kneading, so this cauliflower crust recipe works perfectly using a food processor or box grater. If you’re using pre-riced cauliflower, you don’t need either of those – just mix and bake.


To keep things interesting, you can follow the same pizza crust recipe using broccoli in place of cauliflower rice, or a mix of the two.


Can I use cauliflower flour to make a keto pizza base?

You may be wondering whether cauliflower flour can be used to make a keto pizza base – but beware, a lot of products labelled ‘cauliflower flour’ are actually very high in carbs. An example is the Woolworths Macro cauliflower flour, which is only 26% cauliflower. The rest of the flour blend is made up of rice flour, maize flour and other grains, meaning it isn’t really a keto friendly product.


Popular Pom Pom Paddock cauliflower flour is only 15% cauliflower, with the rest made up by grain ingredients, at 34.3 grams of carbs per serve. Yikes! It’s clearly a product made for health-conscious individuals, but not keto eaters.


Almond flour pizza crust


✓ contains cheese

✓ contains eggs (optional)

✓ contains nuts

✘ no gluten

✘ no yeast


Almond flour is a popular choice for keto and paleo friendly pizza bases. If you’re avoiding dairy products, this is also a good keto pizza base with no cheese required. However, the recipe does require eggs in order to hold the whole thing together, so it isn’t an entirely plant-based pizza dough.


This dairy free pizza base is a great addition to your keto recipe collection, and while not quite as doughy as a Fathead pizza crust, it is still a low carb option and gets nice and crispy in the oven.


Looking for an egg free almond flour pizza? Try this alternative almond flour pizza crust and substitute in a flax ‘egg’ for a plant-based alternative.


Should I use almond flour or almond meal for a pizza crust?

A blanched almond flour is more finely ground than almond meal, making it better suited to the kind of sticky dough required for pizza. Almond meal will still work, but your pizza base will be more gritty and may not hold together as effectively.


Fathead keto pizza base


✓ contains cheese

✓ contains eggs

✘ nut free option

✘ no gluten

✘ no yeast


This pizza base has legendary status in the keto community, and for good reason. The Fathead pizza dough is the first recipe I tried which enabled me to actually pick up a slice of pizza and eat it! This may not be a deal breaker for some people, but that’s what I missed when I first started trying out keto pizza options.


But what on earth is a fathead pizza crust, anyway? The name stems from its inventor, who was working on the Fathead documentary at the time, a breakthrough film created to challenge the assumption that fats are inherently unhealthy. The fathead pizza base uses a combination of mozzarella and cream cheese to form the base, combined with egg and low carb flour.


Using cheese and egg as the primary ingredients delivers a high protein and low carb pizza base, and the clever combination of cheeses helps make the dough’s texture pleasant. This keto friendly pizza crust is the closest imitation of ‘real’ pizza dough, so if you’ve struggled to find something you really enjoy, I highly recommend giving the fathead keto pizza a try.


The mozzarella gives fathead pizza base its stretchy, doughy quality, while the cream cheese adds protein and a mellow flavour. You’ll get a better result using a dry mozzarella rather than the salad variety mozzarella balls sold in water.


Only a little bit of low-carb or grain free flour is required to hold the whole thing together. The original Fathead pizza recipes use almond flour, but it’s possible to make a fathead pizza base without almond flour – coconut flour is the most common alternative, though the resulting pizza crust has slightly higher carbs with less protein and fats.


Nevertheless, making fathead pizza crust with coconut flour is a viable nut-free option for anyone who can’t cook with almond flour.


To make the original fathead pizza recipe even more convenient, you can also make Fathead keto friendly pizza using a Thermomix, reducing the time and effort needed to prepare and knead the dough. If you don’t have a Thermomix, you can still use a food processor to help with the kneading stage.


Coconut flour pizza crust


✘ no cheese

✘ no eggs

✘ no gluten

✘ no nuts

✘ no yeast (optional)


While the Fathead pizza base above can be made with coconut flour, there are also alternative keto pizza recipes with coconut flour as the primary ingredient– including these plant-based keto pizza bases. If you’re looking for a keto pizza base with no egg and no cheese, a coconut flour crust may be the perfect option for you.


Coconut flour tends to be finer than almond meal, but still delivers a thin and crispy keto pizza base with plenty of crunch. A vegan pizza base can be more crumbly without eggs or cheese to hold it together, so be careful not to overload the toppings.


Keto pizza crust without eggs or cheese (vegan keto pizza base)


✘ no cheese

✘ no eggs

✘ no gluten

✓ contains nuts

✓ contains yeast (optional)


Would you believe that you can make a thick, doughy pizza base with no eggs and no cheese? This vegan keto pizza crust creates a beautiful fluffy crust for an almost deep-dish pizza base, keto style. Psyllium husk is used in place of eggs or cheese to hold the base together.


This recipe is also good if you’re looking for a keto pizza base with yeast – you’ll need to add sugar for the yeast to rise, but the rising process will also consume the sugar, so it won’t add to the net carbs in your finished pizza dough. Using yeast will give this pizza base an extra bread-like flavour with dreamy soft texture.


Chicken keto pizza crust


✓ contains cheese

✓ contains eggs

✘ nut free

✘ no gluten

✘ no yeast


Admittedly, it’s one of the stranger pizza base varieties out there – and I wasn’t completely sure what the results would be like. But considering you can successfully make a pizza base out of cauliflower, there’s no reason it should be off-limits! A keto lifestyle often involves some creative food experiments – and luckily that’s something I absolutely love to do.


To make a keto-friendly chicken pizza base, shredded chicken or chicken mince is combined with cheese or egg, spices and a little bit of keto-friendly flour (such as almond or coconut flour) to hold it together.


You’ll be happy to know that I tried this pizza crust made from chicken and it was absolutely delicious. I topped it with The Good Sauce BBQ Sauce, capsicum, mushrooms and cheese – a high protein and low carb twist on a BBQ chicken pizza.


Where to buy keto pizza base in Australia

Where to buy cauliflower pizza crust in Australia

I’ve recently seen a few ‘cauliflower pizza bases’ at Woolworths and other Australian stores. As with most things, it pays to check the label – for example, the Picasso Kitchen cauliflower pizza base at Woolworths is not at all keto friendly, with only 30% cauliflower amongst the wheat flour. At 13.3g of carbohydrates per serve, a few slices would easily use up your daily allowance of carbs without even considering sauces or toppings. If you’re looking for a keto friendly cauliflower pizza, avoid this one!


If you’ve spotted the Panzetti cauliflower pizza base at Coles in your area, you’ll find that’s only 30% cauliflower as well, putting it well outside the recommended macros for keto eaters. While it might be a strategic way to get extra veggies into kids’ diets, the wheat flour alone would put me off ever purchasing it for my family.


Where to buy low carb pizza bases in Australia

Unfortunately, you’re in for more disappointment when looking for keto-friendly pizza bases at the major Aussie supermarkets. The Woolworths high protein & lower carb pizza base only cuts the carbs by half compared to a regular pizza base – that’s still 22.5 grams per serve.


Instead, try Primal Alternative’s Fat & Seedy Pizza Bases – made primarily from almond flour and sesame seeds, these pizza bases are full of healthy fats and have only 4 grams of carbs per pizza.


Primal Alternative products are stocked in health food stores and grocers across Australia, so check their list of stockists or order through the online store. Fat & Seedy pizza bases can be frozen for up to three months, so they’re great to have on hand.


Where to buy keto pizza base mixes in Australia

While not quite as convenient as a ready-to-cook pizza base, these are handy to keep in the cupboard, particularly if you’re short on time.


Sukrin Australia now stocks the Mad Creations keto pizza base mix – based on almond flour and sesame seeds, this makes a thin & crispy pizza base with the perfect amount of crunch. Better yet, it has less than 1g of carbs per slice when made according to the instructions.


The PBCo Protein Pizza Base Mix is one of the more common options in Australia, and with a focus on high protein ingredients, it’s a little different to other keto-friendly pizza bases. Ingredients include lupin flour, kibbled sunflower, flaxmeal, whey protein and almond meal, with 3 grams of carbs per serve or 6 grams per base. PBCo products are stocked at many Australian health food and gourmet food markets, including Go Vita, Harris Farm Markets and some IGA stores.


Primal Alternative Fat & Seedy pizza bases are also available as a convenient shelf-stable pizza base mix.


For all of these keto pizza base mixes, you’ll need to add eggs, oil and water to prepare the pizza base. You may be able to substitute other ingredients in the case of dietary requirements, but you change the recipe at all, you’ll need to adjust the macros to reflect the amendments.


Alternatives to keto pizza bases

Keto-friendly vegetables can be used as a healthy substitute for pizza bases. Try with sliced eggplant, zucchini boats or portobello mushrooms.


For a high protein pizza alternative, add your pizza sauce, toppings and cheese to an omelet or cooked chicken breast.


Realistically, these methods won’t give you a perfect pizza experience, but particularly if the rest of the family is tucking into their slices, it gives you a simple, low carb way to join in.


Easiest keto ‘pizzas’

They may not be for everyone, but there are a few keto pizza ‘hacks’ that may keep you from falling off the wagon and ordering a takeaway pizza when you’re craving cheesy goodness.


If you have a low-carb wrap variety you’re comfortable using (as everyone’s macros will be different) you can top these with your chosen keto friendly pizza toppings and give them a quick spin under the grill, just like pita pizzas.


Unable to find a keto-friendly wrap variety near you? The Mad Creations keto wrap mixes may be a good solution. You can choose between the regular soft wrap mix and a no nut keto wrap mix that is allergen-friendly and lunchbox-friendly.


Freezing keto pizza bases

Most keto pizza bases can be prepared and frozen ahead of time, which is handy for busy families. Freeze dough in a ball ready to thaw and bake, or freeze in prepared pizza base form after baking.


To keep bases from freezing together, place sheets of baking paper between them and wrap well to prevent freezer burn. On pizza night, just take your prepared pizza base out of the freezer, add your toppings and bake until cooked – no thawing time required.


Keto Friendly Pizza Sauce

Pizza sauce can easily be a hidden source of carbs when making a keto pizza. Tomatoes themselves are okay on a keto diet as long as you’re keeping an eye on the quantities, but if you check the label on commercial pizza sauces, the natural carbohydrates present in tomatoes are quite concentrated in this format and there can also be added sugar involved.


Luckily, most brands of pizza sauce in Australia are okay for a keto diet, as long as you keep an eye on the amount you use. It’s not often I’ve found a pizza sauce or tomato paste in Australia with added sugar, but always check the label just in case. You’ll want to choose an unsweetened pizza sauce (or unsweetened tomato paste as a base to add your own herbs and spices).


If you’d rather take the DIY approach, here are a few keto pizza sauce recipes to try.


Low carb pizza sauce tips:

• To add flavour and boost your electrolyte intake, try replacing the water in these pizza sauce recipes with bone broth.

• Add sweetness with your preferred keto-friendly sweetener if you find the sauce too acidic.


Easiest keto pizza sauce

This sugar free pizza sauce recipe combines good quality tomato paste with herbs and spices. Just ensure your tomato paste doesn’t contain added sugar or artificial sweeteners.


Keto tomato sauce with canned tomatoes

Running short on tomato paste? With a little cooking time, you can make homemade pizza sauce from canned tomatoes or passata – just avoid the sugar and use a low carb sw