Pizza is often cited as the most difficult food to give up when adopting a low-carb lifestyle. The challenge, of course, isn't the toppings - cheese, meats, and vegetables are generally compliant. The issue is the crust, which is typically a source of refined starch and inflammation.
However, you don't need to remove pizza from your diet entirely; you simply need to change the base.
For this #FoodieFriday, I want to compare two popular low-carb pizza crust options: Fathead Dough and the Chicken Crust (often called "Meatza"). Both have distinct advantages depending on your nutritional goals.
Option 1: Fathead Dough
This is likely the most well-known keto dough recipe. By combining melted mozzarella with almond flour, you create a dough that mimics the elasticity and "chew" of traditional wheat bread.
The Pros:
Texture: It offers a genuine bread-like consistency.
Structure: It holds up well and can be eaten by hand.
Versatility: The dough can also be used for bagels, crackers, or cinnamon rolls.
The Cons:
Calorie Density: Because it combines cheese and nuts, it is very high in calories.
Ingredients: Almond flour can be inflammatory for some, and the heavy dairy content may cause stalls for others.
Ingredients:
1 ½ cups Shredded Mozzarella (low moisture is best)
2 tbsp Cream Cheese
1 large Egg
¾ cup Almond Flour
Optional: Garlic powder, Italian seasoning
Instructions:
Melt: Combine the mozzarella and cream cheese in a microwave-safe bowl. Heat for 60-90 seconds until fully melted.
Mix: Add the egg and almond flour. Mix vigorously until combined. (Tip: Wet your hands or use a little oil to handle the dough, as it will be sticky).
Roll: Place the dough between two sheets of parchment paper. Roll it out to your desired thickness. Pro tip: I use a pizza pan on top of the top sheet of parchment to "flatten" the crust between the two sheets.
Par-Bake: Remove the top sheet of paper. Prick the dough with a fork to prevent bubbling. Bake at 400°F (200°C) for 8–10 minutes until golden brown.
Finish: Remove from the oven, add your toppings, and bake for another 5 minutes until the cheese melts.
Option 2: Chicken Crust ("Meatza")
For those focused on "Clean Keto" or prioritizing protein over fat, the chicken crust is an excellent alternative. It eliminates the nuts and flour entirely, using lean protein as the vehicle for your toppings.
The Pros:
Carb Count: The crust is effectively zero carbs.
Satiety: Because the base is protein, it is much more filling than a traditional or almond flour crust.
Nutrient Density: It contributes significantly to your daily protein goal.
The Cons:
Texture: It is denser than bread and lacks the "chew" of dough.
Handling: Depending on how thin you roll it, you may need a fork and knife to eat it.
Ingredients:
1 lb Ground Chicken (Canned chicken works well as it is drier, but raw ground chicken works if cooked thoroughly)
½ cup Grated Parmesan Cheese
1 large Egg
Spices: Italian seasoning, garlic powder, onion powder
Instructions:
Prep:
If using Canned Chicken: It is already cooked. Drain it and dry it thoroughly with paper towels to remove moisture. The canned chicken creates a crispier crust.
If using Raw Ground Chicken: Do not cook it yet. Place the raw meat directly into the bowl. It needs to be raw to bind properly, similar to a meatloaf mixture. The raw ground chicken creates a denser, firmer crust.
Mix: Combine the chicken, parmesan, egg, and spices.
Form: Place the mixture on a parchment-lined baking sheet. Place another sheet on top and roll or press it out. Note: The key to a good texture is to make it thin—about 1/4 inch.
Bake: Bake at 400°F (200°C) for 15–20 minutes. The crust should be browned and firm.
Finish: Add your toppings and broil for 3–5 minutes.
The "Secret Sauce" Audit
A pizza is only as clean as its sauce. Do not ruin a perfect zero-carb chicken crust by slathering it in sugar.
The Trap: Most commercial pizza sauces list Sugar or High Fructose Corn Syrup as the third or fourth ingredient to cut the acidity of the cheap tomatoes. Worse, many "zesty" sauces use Soybean or Canola Oil for texture.
Option A: Buy the Best (The Audit) If you are buying a jar, you are looking for two things on the label:
No Added Sugar. (Ingredients should be: Tomatoes, Olive Oil, Spices... that's it).
Olive Oil Only. If you see "Vegetable Oil," put it back.
The Gold Standard: Rao's Homemade Pizza Sauce. (Expensive, but delicious and uses pure Olive Oil).
The Smart Choice: Mutti Pizza Sauce. (A fraction of the price of Rao's and cleaner than almost anything else. The ingredient list is typically just tomatoes and salt. Zero added sugar, zero seed oils). Mutti is also great if you're avoiding garlic!
Option B: The "5-Minute" Deployment (Make Your Own) This is my preferred method. It is cheaper, cleaner, and takes less time than driving to the store.
Ingredients:
1 can (6 oz) Tomato Paste (Check label: just tomatoes).
½ to ¾ cup Water (depending on how thick you like it).
1 tbsp Extra Virgin Olive Oil.
1 tsp Garlic Powder.
1 tsp Dried Oregano.
½ tsp Salt.
Optional: Red pepper flakes for heat.
Instructions:
Put the tomato paste into a bowl.
Add the oil and spices.
Add the water slowly while whisking until you reach your desired consistency.
No cooking required. It will cook on the pizza.
Macro Comparison
Here is a general breakdown of the differences between the two bases.
| Metric | Fathead Dough | Chicken Crust |
| Primary Fuel | Fat (Cheese/Almonds) | Protein (Chicken) |
| Calories | High (~950 calories) | Moderate |
| Net Carbs | ~3g - 5g | < 1g |
| Satiety | Moderate | High |
| Ingredients | Dairy & Nuts | Animal Protein |
Summary
Both recipes provide a way to enjoy pizza without the metabolic impact of wheat and gluten.
If you are looking for the traditional experience of holding a slice and enjoying the texture of bread, Fathead Dough is the better choice. However, be mindful of the calorie count.
If you are looking to maximize your protein intake and keep your carbs as low as possible, the Chicken Crust is the superior option.
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