Gluten free pizza has become a popular option for people with celiac disease or gluten sensitivity. Many gluten free pizza crusts are made with ingredients like tapioca starch, rice flour, potato starch, and xanthan gum instead of traditional wheat flour. This raises an important question – does removing the gluten also lower the carbs?
The short answer
In general, gluten free pizza crust is not necessarily lower in carbs than traditional pizza crust. Gluten free crusts still contain carbohydrates from ingredients like tapioca starch, rice flour, potato starch, and xanthan gum. Some brands or recipes may be slightly lower in carbs, but most are fairly comparable to wheat-based crust.
Exploring gluten free pizza crust ingredients
To better understand the carb content of gluten free pizza, let’s take a closer look at some of the main ingredients used:
Tapioca starch/flour
Tapioca starch, sometimes called tapioca flour, is extracted from the cassava root. It’s nearly 100% carbohydrates by weight, with 88% of those carbs coming from starch. A 1/4 cup serving of tapioca starch contains about 32 grams of net carbs.
Rice flour
Rice flour is made by finely milling rice grains. A 1/4 cup serving of rice flour contains about 28 grams of net carbs.
Potato starch
Potato starch comes from potato tubers. It’s around 80% carbs by weight, the majority in the form of starch. A quarter cup of potato starch has about 26 grams of net carbs.
Xanthan gum
Xanthan gum is a polysaccharide commonly used as a food thickener. It contains some carbohydrates but is typically used in very small quantities. Each tablespoon of xanthan gum has around 5 grams of total carbs, 4 of which are fiber.
Comparing calories and carbs in gluten free vs regular pizza crust
To get a direct comparison, let’s look at the nutrition facts for some popular packaged gluten free and regular wheat pizza crusts:
| Pizza Crust | Calories per serving | Total Carbs | Net Carbs |
|---|---|---|---|
| Udi’s Gluten Free Pizza Crust | 260 | 41g | 36g |
| Against the Grain Gluten Free Pizza Crust | 260 | 48g | 32g |
| Bob’s Red Mill Gluten Free Pizza Crust | 300 | 51g | 33g |
| Pillsbury Classic Pizza Crust | 310 | 48g | 36g |
| DiGiorno Rising Crust Pizza | 280 | 36g | 31g |
As you can see from the table, most gluten free crusts contain around 30-40 grams of net carbs per serving. This is quite similar to the carb content of traditional wheat-based pizza crusts.
Strategies to reduce carbs in gluten free pizza
While gluten free pizza crust is typically not lower in carbs than regular crust, there are some things you can do to reduce the carbs in your gluten free pizza:
Choose a thinner, crispier crust
Thinner crust styles like flatbread or thin crust tend to be lower in carbs than thicker, doughier crusts. A thinner crust uses less dough, so you’ll get fewer grams of carbs per slice.
Load up on low carb toppings
Pile your pizza high with low carb vegetables like spinach, bell peppers, onions, mushrooms, and tomatoes. Swap out higher carb meats like sausage and pepperoni for lower carb options like grilled chicken, shrimp, or turkey bacon.
Limit high carb sauces and cheeses
Watch your portions when it comes to sauces like barbecue or Alfredo, which can be high in carbs and sugars. Stick to lighter amounts of cheese rather than extra cheese. Shredded mozzarella and Parmesan tend to be lower in carbs than soft, fresh mozzarella.
Divide into more servings
If you make a 12-inch pizza, consider dividing it into 8 slices rather than 6 bigger slices. This lets you satisfy your pizza craving with a smaller portion and fewer carbs.
Make mini personal pizzas
Another idea is to make individual mini pizzas on portobello mushroom caps or small gluten free pitas instead of large pizzas. Spread each mini pizza lightly with sauce and toppings.
Lowest carb gluten free pizza crust brands
Certain brands offer gluten free pizza crust with fewer net carbs than average. Here are some of the lowest carb options:
| Brand | Net Carbs per Serving |
|---|---|
| Caulipower Cauliflower Crust | 5g |
| Cali’flour Foods Cauliflower Crust | 6g |
| Fathead Pizza Crust | 8g |
| Birch Benders Paleo Pizza Crust | 13g |
| Simple Mills Almond Flour Pizza Crust | 15g |
As you can see, cauliflower-based crusts are one of the lowest carb gluten free options, with as few as 5-6g net carbs per serving. Almond flour and paleo crusts can also be lower in carbs than traditional gluten free crusts.
Low carb gluten free pizza recipes
In addition to buying pre-made crusts, you can also make low carb gluten free pizza crust yourself. Here are some tasty recipes to try:
Fathead Pizza Crust
The Fathead crust is made with mozzarella, cream cheese, and almond flour. Each 1/4 of the recipe has around 8g net carbs.
Cauliflower Pizza Crust
This crust is made by pulsing riced cauliflower in a food processor then cooking it until tender. 1/4 of crust has about 5g net carbs.
Chicken Crust Pizza
Shredded chicken breast is the crust in this unique low carb pizza. Top it like a normal pizza. 1/4 has around 2g net carbs.
Portobello Mushroom Pizzas
For a veggie crust, use meaty portobello caps in place of traditional dough. Top with sauce and toppings. Each mushroom cap has about 3g net carbs.
Making gluten free pizza lower carb
To make your gluten free pizza even lower in carbs, there are a few easy substitutions you can do:
Replace flour with almond flour
Substitute about 1/4 of the white rice flour or tapioca flour with super-low carb almond flour.
Add extra egg
An extra egg replaces some flour or starch in the crust, lowering the carbs a bit.
Use a low carb marinara sauce
Look for low sugar marinara sauces with 5g net carbs or less per 1/4 cup serving.
Skip the cheese or use sparingly
Go light on the cheese or leave it off altogether to avoid those extra carbs.
Is fathead pizza low carb?
The fathead pizza crust is one of the most popular low carb pizza crust recipes. It’s made primarily from mozzarella cheese and almond flour. With just 8 grams of net carbs per serving, the fathead crust is significantly lower in carbs than a traditional gluten free pizza crust.
The whole fathead pizza can end up between 5-15g net carbs depending on toppings. So while not extremely low carb, fathead pizza is a great option for keeping carbs moderate.
Low carb pizza alternatives
In addition to gluten free crusts, there are also some creative low carb pizza alternatives worth trying:
Pizza-stuffed peppers or mushrooms
Stuff bell peppers or portobello caps with pizza toppings for an easy, low carb pizza vessel.
Meatza
Use thin slices of chicken breast, deli meat, or sausage patties in place of a traditional crust.
Zucchini pizza boats
Slice zucchini lengthwise, scoop out the flesh, and stuff with pizza toppings.
Egg pizza
Make mini crustless pizzas on top of sliced hard boiled eggs.
Taco pizza
Swap pizza sauce for taco sauce and sprinkle taco toppings on your favorite low carb crust.
Sample low carb gluten free pizza meal plan
Here is a sample meal plan incorporating low carb gluten free pizza for dinner:
Breakfast:
– 3 eggs scrambled with 1/4 cup cheddar, spinach, and salsa
– 1/2 cup blackberries
Lunch:
– Tuna salad made with 2 cans tuna, 2 tbsp mayo, celery, onion, and mustard
– 1 slice low carb bread
– Side salad with 2 cups lettuce, tomato, cucumber, feta, and balsamic vinegar
Dinner:
– 2 Portobello mushroom gluten free low carb pizzas
– 1/2 cup roasted broccoli
Snack:
– 1 oz pecans
– Sugar free jello
This sample menu comes in at around 35 net grams of carbs, allowing room for a lower carb gluten free pizza for dinner. Balancing the pizza with lower carb foods throughout the rest of the day is key!
Low carb gluten free pizza ingredients shopping list
To stock up on ingredients to make low carb gluten free pizzas at home, here is a handy shopping list:
- Gluten free flours: almond, coconut, chickpea
- Cheese: mozzarella, parmesan, cheddar
- Low carb meats: pepperoni, sausage, chicken, bacon
- Vegetables: spinach, bell peppers, mushrooms, onions, tomato
- Condiments: pizza sauce, mustard, ranch dressing
- Nuts: walnuts, pecans
- Other: eggs, cauliflower, flaxseed, psyllium husk
Common questions about low carb gluten free pizza
Is gluten free pizza healthier?
Gluten free pizza is not necessarily healthier overall. It contains similar amounts of calories, fat, carbs, and protein compared to regular pizza. The main advantage of gluten free crust is it allows people with gluten intolerance to enjoy pizza.
Does gluten free mean low carb?
No, removing gluten does not directly lower the carbs. Many gluten free products replace wheat with higher carb alternatives like potatoes, rice, tapioca. Gluten free items can still be high carb unless they are specifically made with low carb flours.
Should you exclude pizza on a low carb diet?
Pizza can absolutely be included in moderation on a low carb diet. Focus on limiting carb intake throughout the rest of the day and choose low carb crusts and plenty of veggie toppings. This allows you to satisfy an occasional pizza craving without sabotaging your diet.
Can I eat pizza on keto?
Keto typically limits carbs to around 50g daily, so there may not be room for more than 1 slice of low carb pizza. Stick with very low carb crust options like cauliflower or fathead crust. You can also try “pizza bowls” with just the toppings and no crust.
The bottom line
Gluten free pizza crusts are generally not lower in total carbs compared to traditional wheat crusts. However, by choosing low carb gluten free crusts and loading up on veggie toppings, you can definitely make pizza work into a low carb or keto diet. Look for cauliflower, almond flour, or fathead pizza crust for the lowest carb gluten free options.
