Eating Keto at a Pizza Restaurant
The ketogenic diet requires careful carbohydrate management, but that doesn’t mean avoiding restaurants altogether. Pizza restaurants, with their carb-heavy foundations, pose a particular challenge. Yet with strategic choices, you can enjoy a meal out without compromising ketosis.
Understanding the Challenges
Traditional pizza crust is made from wheat flour, packing around 30g of net carbs per slice. Even thin-crust options typically contain 20g. For someone aiming to stay under 50g of carbs per day, a single slice can consume most of the allowance. The key is identifying alternatives that satisfy the pizza experience without the carb load.
Crust Alternatives
Some UK chains now offer cauliflower crust pizzas. While not always strictly keto—many contain rice flour or other binders—they’re lower in carbs than traditional bases. At Tesco, a pre-made cauliflower crust costs £3 for two servings, with about 10g net carbs per portion. Always check the menu or ask staff for nutritional details. If no alternatives exist, consider skipping the crust entirely and ordering toppings as a salad.
Toppings and Sauces
Meats like pepperoni, sausage, and chicken are safe choices. Avoid honey-glazed or processed meats with added sugars. Vegetables such as mushrooms, onions, and peppers add flavour without excessive carbs. Be wary of tomato-based sauces; a quarter-cup of pizza sauce can have 5-7g of carbs. Opt for olive oil, garlic oil, or pesto as lower-carb alternatives.
Side Orders and Extras
Garlic bread and fries are off-limits, but many pizza restaurants offer buffalo wings or antipasto platters. At PizzaExpress, the Calabrese wings contain less than 2g of carbs per serving. A side salad with full-fat dressing is another solid option. If drinking, dry wine or spirits with sugar-free mixers fit better than beer or cocktails.
What This Means in Practice
Call ahead to check menu options. Many independents will accommodate requests if given notice. A typical UK pizza restaurant meal might include a cauliflower base (if available), topped with mozzarella, chorizo, and olives, with a side of greens. This keeps carbs under 15g for the meal. Expect to pay £12-£18 for a custom pizza at chains like Franco Manca or Pizza Pilgrims.
Frequently Asked Questions
Can I eat the cheese on a keto pizza?
Yes. Most pizza cheeses—mozzarella, cheddar, feta—are low in carbs and high in fat. Avoid processed cheese spreads, which may contain added sugars.
Are there any UK pizza chains with keto options?
Some, like Pizza Hut, offer ‘skinny’ pizzas with reduced carbs, though not strictly keto. Your best bet is to customise orders at any restaurant by omitting the crust or choosing veggie bases.
How do I handle social pressure to eat normally?
Explain your dietary needs politely. Most people respect health-focused choices, especially if you’re enjoying other aspects of the meal, like toppings or wine.
The Bottom Line
Eating keto at a pizza restaurant demands vigilance but is entirely possible. Focus on high-fat toppings, explore crust alternatives, and don’t hesitate to ask for modifications. If you’d rather not do the macro maths yourself, the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- Paoli A, Rubini A, Volek JS, Grimaldi KA (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.116
