Gluten-free pizza has become increasingly popular as more people adopt gluten-free diets. For those avoiding gluten, pizza is a food that is commonly missed. The good news is that delicious gluten-free pizza options are widely available today. However, an area of concern for some gluten-free eaters is the carbohydrate content of gluten-free pizza.
Pizza crust is traditionally made from wheat flour, which contains gluten. Gluten-free pizza crust is made using ingredients like rice flour, tapioca flour, and potato starch instead of wheat flour. These gluten-free flours affect the carb count of gluten-free pizza.
So how many carbs are actually in gluten-free pizza? The carb count can vary greatly depending on factors like crust thickness, size of the pizza, and any toppings. Understanding the average carb counts can help those on a gluten-free diet plan for this popular food.
Carb Count of Gluten-Free Pizza Crust
Gluten-free pizza begins with the crust, so the carb content of the crust is the main contributor to the overall carb total. Gluten-free crust is higher in carbs than traditional wheat crust because it relies on starches and flours that are naturally higher in carbohydrates.
On average, a 6-inch gluten-free pizza crust contains about 30-40 grams of carbs. A 12-inch crust generally provides 60-80 grams of carbs. For comparison, a 6-inch wheat crust pizza has around 20-30 grams of carbs while a 12-inch wheat crust has 40-60 grams of carbs.
The exact carb amount varies between brands and recipes based on the types and amounts of flour used. Here are the carb counts for 1 ounce of common gluten-free pizza crust ingredients:
| Gluten-Free Flour | Grams of Carbs |
|---|---|
| Brown rice flour | 23g |
| Tapioca flour | 27g |
| Potato starch | 26g |
| Cornstarch | 28g |
| White rice flour | 22g |
As you can see, these gluten-free flour alternatives are higher in carbs per ounce compared to all-purpose wheat flour, which has about 15 grams of carbs per ounce. This explains why the carb count is higher in gluten-free pizza crust.
Carbs from Pizza Toppings
In addition to the crust, toppings also contribute to the overall carb content of gluten-free pizza. Cheese, meat, and vegetable toppings add minimal carbs. Other higher carb toppings can increase the carb amount in a slice of gluten-free pizza.
Here are the carb counts in 1 ounce of some popular pizza toppings:
| Pizza Topping | Grams of Carbs |
|---|---|
| Low-moisture mozzarella | 1g |
| Pepperoni | 1g |
| Onions | 5g |
| Green bell peppers | 3g |
| Sliced olives | 2g |
| Pineapple | 11g |
Meats, non-starchy vegetables, cheese, and spices add little to the carb count. Fruit toppings like pineapple or taco pizza with beans can increase the carbs in each slice. Loading up a gluten-free pizza with higher carb toppings will result in a higher carbohydrate count.
Average Carb Count in Gluten-Free Pizza Slice
Now that we’ve looked at the building blocks of gluten-free pizza, let’s examine the typical carb count in a slice. This will depend on the size of the slice and thickness of the crust.
Here are estimates for the carb content of one slice of gluten-free pizza:
| Pizza Slice | Grams of Carbs |
|---|---|
| Thin crust (1/8 of 12″ pizza) | 15-20g |
| Original crust (1/8 of 12″ pizza) | 20-25g |
| Thick crust (1/8 of 12″ pizza) | 25-35g |
| Personal size (6″ pizza) | 30-40g |
As shown, a slice of thin crust will be lower in carbs than thick crust. A smaller personal size pizza tends to be higher in carbs than one slice of a large pizza. Loading up on high carb toppings could increase these estimates.
Tips for Low Carb Gluten-Free Pizza
If you’re looking to lower the carb content of your gluten-free pizza, here are some helpful tips:
Choose a thin, crispy crust
Thin crust pizzas use less dough and reduce the overall carb content per slice. A crispy crust uses less starchy flour than a chewy, bready crust as well.
Load up on low carb toppings
Stick with plenty of cheese, meat, and veggies on your pizza. Limit high carb fruits and starches as toppings.
Request a smaller size
Opt for personal pizzas or mini pizza bites over large pizzas divided into many slices. The smaller crust means fewer carbs per serving.
Slice control your portions
When eating a large pizza, limit yourself to just 1-2 slices rather than half the pizza. The carb count can add up fast with multiple large slices.
Avoid deep dish or Sicilian style
These thick crust pizzas can pack even more carbs per slice. Stick with a standard thin or flatbread crust.
Use vegetable slices for the crust
For an extra low carb option, make a veggie crust pizza using sliced zucchini, eggplant, or cauliflower as the base instead of gluten-free flour.
Gluten-Free Pizza Carb Count on Popular Diets
Gluten-free pizza can fit into low carb, ketogenic, and other diets with careful portioning. Here’s a look at how it fits into some popular diet approaches:
Keto Diets
Most ketogenic diet plans limit carbs to 20-50g per day. One slice of thin crust gluten-free pizza at around 15-20g of carbs would fit within a 50g keto diet. Stick to 1-2 slices max.
Paleo Diets
Paleo diets exclude grains, so gluten-free refined flours don’t fit this plan. But cauliflower crust pizzas would align with paleo guidelines.
Low Carb Diets
On a standard low carb diet of 100-150g carbs daily, enjoying a slice of gluten-free pizza on occasion generally fits within the limits.
Diabetic Diets
Nutritionists typically recommend limiting carb-heavy refined grains for diabetes management. But gluten-free pizza could be incorporated as a rare treat in appropriate portion sizes.
Low Calorie Diets
On a low calorie diet, a slice of thin crust veggie-topped gluten-free pizza can provide a satisfying meal with enough calories to spare for sides.
Low FODMAP Diets
Gluten-free pizza made with a white rice flour crust aligns with a low FODMAP approach. Limit high FODMAP veggies as toppings.
Gluten-Free Restaurant Pizza Options
When dining out, ordering gluten-free pizza can be tricky but is getting easier at many pizzerias. Here are some tips for finding a good gluten-free pizza away from home:
Ask about dedicated equipment
Find out if the restaurant uses separate surfaces, cutters, and tools strictly for gluten-free pizza to avoid cross-contamination.
Inquire about gluten-free ingredients
Request details to ensure all ingredients in the crust and toppings are certified gluten-free, including cheeses, spices, and sauces.
Stick with basic toppings
Get a gluten-free pizza with classic cheese or pepperoni toppings instead of specialty options that may not be gluten-free.
Check labels carefully
If ordering a frozen gluten-free pizza to cook at home, read the packaging closely to verify all ingredients and the facility where it was produced are gluten-free.
Seek out gluten-free restaurants
Your safest bet is to choose a gluten-free specialty restaurant or pizzeria that only serves gluten-free menu options to avoid cross-contamination.
Gluten-Free Pizza Chains and Brands
Today there are many excellent gluten-free pizza brands and chain restaurants catering to gluten-free diets:
| Brand | Gluten-Free Crusts |
|---|---|
| Udi’s | Classic, Thin, Rectangular |
| Against the Grain | Three Cheese, Pepperoni |
| Calise & Sons | Cauliflower, Broccoli |
| Spark’s Margherita | Thin Naples-Inspired |
| Restaurant Chain | Gluten-Free Crusts |
|---|---|
| Blaze Pizza | Original, High-Rise, Keto |
| California Pizza Kitchen | Thin, Original |
| MOD Pizza | Classic Udi’s |
| Pieology | Thin, Original, Cauliflower |
These are some of the top brands and chains providing gluten-free pizzas across the country. Check their websites for restaurant locations that offer gluten-free pizzas.
Gluten-Free Pizza Nutrition Facts
When comparing nutrition facts, carb counts for gluten-free pizza can vary greatly. Here are the nutrition facts for two common gluten-free cheese pizza options:
Udi’s Gluten-Free Thin Crust Pizza (1/3 pizza)
- Calories: 290
- Fat: 8g
- Carbs: 41g
- Fiber: 5g
- Protein: 13g
Caulipower Gluten-Free Veggie Pizza (1 pizza)
- Calories: 480
- Fat: 14g
- Carbs: 78g
- Fiber: 10g
- Protein: 32g
As shown, the cauliflower crust pizza is higher in carbs and calories than a thin crust gluten-free pizza for the same serving sizes. Check labels to find options that fit your nutrition needs.
Healthier Gluten-Free Pizza Tips
While gluten-free pizza can seem high in carbs and less healthy, there are ways to enjoy it in a more nutritious way:
Load up on veggies
Add tons of low carb veggies like mushrooms, peppers, onions, spinach, etc. to ramp up nutrients and fiber.
Pair with a salad
Serve pizza slices alongside a big green salad for added nutrition and to help fill you up.
Dip crust in marinara
Opt for marinara sauce for dipping rather than garlic butter or ranch dressing to cut calories.
Spice it up
Boost flavor without extra carbs, fat, or sodium by sprinkling red pepper flakes, oregano, basil, garlic powder, etc.
Stick with water
Avoid unhealthy soda, juices, or sweet tea and opt for glucuse-free hydration from water instead.
Watch your portions
Stick to reasonable portion sizes instead of overeating. 1-2 slices maximum is enough.
Make it mini
Satisfy your pizza craving with a mini 3-inch gluten-free pizza instead of large overloaded slices.
Make Your Own Low Carb Gluten-Free Pizza
For the healthiest results with the most control over nutrition and ingredients, making your own gluten-free pizza at home is ideal. Here is a sample recipe for a homemade low carb gluten-free pizza:
Low Carb Cauliflower Crust Pizza Recipe
Ingredients:
- 2 cups riced cauliflower
- 1 egg
- 1/2 cup shredded mozzarella
- 1 oz cream cheese
- 1/4 cup Parmesan
- Italian seasoning
- Low carb pizza sauce
- Toppings of choice
Instructions:
- Rice raw cauliflower florets in a food processor into rice-sized pieces. Microwave 3-4 minutes until soft.
- Mix cauliflower rice with egg, mozzarella, cream cheese, parmesan, and seasoning. Press into a pizza crust on a baking sheet or pizza stone.
- Bake crust 10 minutes at 400°F. Remove and top with low carb pizza sauce, cheese, and other toppings as desired.
- Bake 5 more minutes until toppings are melted and bubbly.
- Let pizza cool 5 minutes before slicing and serving.
Nutrition for 1/4 pizza:
- Calories: 165
- Fat: 10g
- Carbs: 7g
- Fiber: 2g
- Protein: 11g
This cauliflower pizza crust is a low carb gluten-free option that can be customized with your favorite healthy toppings. Experiment with other veggie-based crusts like sliced zucchini, eggplant, or spaghetti squash too.
Conclusion
Gluten-free pizza can fit into a healthy diet with mindful portioning and smart ingredient choices. A slice of thin crust gluten-free pizza will provide around 15-25g net carbs. Sticking to 1-2 slices and pairing with low carb vegetables can help manage carb intake. Making your own tasty gluten-free pizza at home can offer even more control over nutrition. Overall, it’s possible to satisfy pizza cravings on a gluten-free diet as long as you stick within your target carb range for the day.
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