Understanding the Ketogenic Diet
The ketogenic or "keto" diet is a very low-carb, high-fat eating plan designed to put your body into a metabolic state called ketosis. When carb intake is drastically reduced, your body switches from burning carbohydrates for energy to burning stored body fat and dietary fat as ketones instead.
This results in rapid weight loss and other potential health benefits like lower blood sugar and reduced inflammation. However, the keto diet involves limiting many common foods including breads, grains, fruits, starchy vegetables, beans, and sweets.
Typical Keto Macronutrient Ratios
- 60-75% of calories from fat
- 15-30% of calories from protein
- 5-10% of calories from net carbs (total carbs minus fiber)
This extremely low-carb, high-fat makeup can make dining out challenging. But with careful menu choices, you can enjoy keto-friendly meals from many popular chain restaurants.
Finding Keto Pizza Options Near You
Pizza is one of the most difficult food items to fit into a ketogenic diet due to the carb-laden dough and sugary tomato sauce. However, some pizzerias now cater to the keto crowd by offering low-carb crusts and toppings.
Blaze Pizza
This build-your-own pizza chain offers both keto crust and cauliflower crust as alternatives to original dough. Load up your low-carb crust with keto-friendly meats, veggies, and cheeses.
Pie Five Pizza
Similar to Blaze, you can customize your own thin pizza on a gluten-free crust at Pie Five. Keep carb counts low by limiting high-sugar sauces and veggies.
Mod Pizza
While not specifically advertised as keto, you can order a thin pizza on a gluten-free crust here. Then pile on meats, veggies, and cheese for a keto meal.
Your Pie
Built on a gluten-free pizza crust, you can craft nutrient-dense pizzas with keto-approved toppings like Italian sausage, broccoli, ricotta, and pesto sauce.
800 Degrees Pizza
If available, opt for the super-thin, gluten-free crust and focus on quality fats like meatballs with ricotta and mushrooms with olive oil and garlic.
Keto Options at Popular Pizza Chains
While less flexible than build-your-own pizza shops, some larger chains are hopping on board with low-carb offerings:
Domino's
Order a thin crust pizza with robust meat toppings like pepperoni, Italian sausage, bacon, ham. Ask for light sauce and extra cheese.
Pizza Hut
Request a thin 'n crispy crust with meats and veggies galore. Their nutrition calculator can help you craft a keto pie.
Papa John's
Build a keto pizza on thin crust with unlimited toppings. Their chicken poppers and wings are also keto-approved.
Little Caesars
Opt for the 14" thin crust with pepperoni and ham or Italian sausage plus extra cheese and light sauce.
Marco's Pizza
Order a small thin crust with double cheese and meats like pepperoni, sausage, bacon, and ham to maximize fat.
Low-Carb Pizza Hacks and Tips
When custom keto crusts aren't available, you can modify any pizza order to be more keto-friendly:
Prioritize Toppings Over Crust
Pile meats, veggies, and cheese on top to shift calories away from the crust.
Dip Crust in Garlic Butter
This adds fat to help offset the carbs. Order garlic butter cups on the side.
Eat the Toppings Only
Use a fork and knife to separate and enjoy just the keto meat and veggies.
Order an Unbaked Pizza
Make the crust thinner and crispier at home by baking a bit longer.
Try the Cauliflower Crust When Available
Major chains like Pizza Hut, California Pizza Kitchen, and Pieology offer this veggie crust.
Opt for Thin Crust
Thin, crispy crust has fewer carbs than thick, doughy crust.
Request Extra Cheese
Loading up on mozzarella boosts the fat content.
Keto Fast Food Options Beyond Pizza
If pizza isn't your favorite, many fast food chains now cater to keto dieters:
Jimmy John's Unwich
Any sandwich or wrap made "unwich" style wrapped in lettuce instead of bread.
In-N-Out Burger Protein Style
Burgers and wraps served in lettuce leaves without the bun.
Chipotle Bowl
Burrito bowls loaded with meat, guac, cheese, and low-carb veggies.
Wendy's Plain Grilled Chicken Sandwich
Simply hold the bun and ketchup.
Five Guys Bunless Burgers
Top their juicy patties with all the free toppings you desire.
Chick-Fil-A Grilled Nuggets and Side Salad
A keto-friendly alternative to their breaded original nuggets.
Taco Bell Power Bowl
Customize bowls with meat, guac, lettuce, cheese, and sour cream.
Subway Salad and Rotisserie Chicken
Build your own salad or select rotisserie chicken for minimal carbs.
Easy Low-Carb Side Dishes and Drinks
Pair your keto fast food with these ultra low-carb accents:
Side Salad or Steamed Veggies
Most chains have plain green salad or steamed broccoli and cauliflower options.
Diet Soda, Tea, or Coffee
Stick to zero-calorie beverages to avoid sugar.
Buffalo Wings
Look for unbreaded traditional or boneless wings tossed in hot sauce.
Cheese Sticks
String cheese or mozzarella sticks served with low-carb marinara make great keto snacks.
Cottage Cheese
High protein and virtually zero carbs.
Plain Greek Yogurt
Opt for full-fat, unsweetened yogurt.
Helpful Tips for Eating Keto at Restaurants
Follow these tips to stay keto-adapted when dining out:
Review Menus and Nutrition Info Online First
Identify the best low-carb choices before leaving home.
Specifically Request Keto Modifications
Ask for no sugary sauces, extra cheese instead of fries, salad instead of slaw, etc.
Choose Grilled, Roasted and Steamed
These cooking methods add little or no extra carbs and calories.
Opt for Olive Oil and Vinegar Dressings
Many creamy dressings add unnecessary sugars.
Don't Be Afraid to Ask Lots of Questions
Inquire about hidden carbs and preparation methods to make the best choices.
Check In on Macros Throughout Your Day
Use a tracking app to ensure you stay within your keto ratios.
Top Keto-Friendly Cuisines
Some ethnic restaurant cuisines naturally fit better into low-carb eating guidelines, like:
Steakhouses and Brazilian Steakhouses
Load your plate with fatty cuts of beef, chicken, and pork.
Japanese Hibachi & Sushi
Enjoy chicken, steak, shrimp, sashimi, sushi without rice - skip the noodles and tempura.
Mexican
Focus on fajita meat, shrimp, chicken entrees, guacamole, and salsa.
Mediterranean
Feast on lamb, chicken shawarma, Greek salads, grilled fish, and garlic sauces.
Indian
Order tandoori chicken, lamb vindaloo, saag paneer, and any curry dish made with coconut milk.
Thai
Choose stir-fries with no noodles or rice and loaded with meat and healthy fats.
Foods to Avoid on Keto
Cut back on these high-carb foods:
- Breads, Bagels, Tortillas
- Pasta, Pizza Dough
- Rice, Quinoa, Grains
- Starchy Veggies like Potatoes, Peas
- Legumes including Beans and Lentils
- Sugary Sauces and Dressings
- Fruit Juices and Sweetened Drinks
- Cookies, Cakes, Milkshakes
- Beer, Wine, Mixed Drinks
Frequently Asked Questions
Is keto pizza really keto-friendly?
It can be if you order thin crust with minimal sauce and load up on meat, veggies, and cheese. Some places also offer keto-specific crusts now.
What are the lowest carb pizzas to order?
Thin crust pizzas topped with meats, veggies, and extra cheese and light on sauce are your best bet. Avoid deep dish, stuffed crust, and white sauces.
Can I eat the crust of a keto pizza?
It's best to minimize or skip the crust when possible. But dipping crust in garlic butter or parmesan can add fat to offset carbs if needed.
Is keto bread or dough available at pizza places?
A growing number of pizza chains like Blaze now offer keto-friendly cauliflower crust or high-protein, low-carb dough specifically for keto diets.
FAQs
What are some keto-friendly pizza sauces?
Options like olive oil, pesto, alfredo, and barbecue sauce are lower in carbs than traditional tomato sauce. Ask for light sauce as well.
Can I eat pizza with a keto diet?
Yes, you can eat pizza on keto if you choose thin, low-carb crust with lots of meat and veggies on top and minimal sugary sauce. Some places offer keto-specific crusts too.
Is keto pizza as tasty as regular pizza?
Keto pizzas loaded up with quality meats, cheeses, and veggies can be just as delicious as regular pizza, though the texture is a bit different without the doughy crust.
What are the best keto pizza crust recipes?
Chicken crust, cauliflower crust, fathead dough, and almond flour crust make tasty keto-approved pizza bases you can make at home.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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