November 15 2017 recipe by Kristie Sullivan, PhD![Kristie Sullivan, PhD]()
, photo by Jill Wallentin![Jill Wallentin]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Jill Wallentin
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Sullivan’s KeDough pizza
A handheld keto pizza crust is really rare. This pizza crust is even more crisp than the famous fat head pizza and perfect for holding in your hands — no fork or plate required!
USMetric
servingservings
Ingredients
The crust
- ½ cup (12⁄3 oz.) 120 ml (50 g) whey isolate whey protein isolate (unflavored)
- ½ tsp ½ tsp baking powder
- ½ tsp ½ tsp granulated garlic
- ½ tsp ½ tsp salt
- ½ tsp ½ tsp Italian seasoning
- 3 oz. (1 cup) 85 g (260 ml) shredded Parmesan cheese
- 3 oz. (¾ cup) 85 g (180 ml) mozzarella cheese
- 2 oz. (4 tbsp) 55 g (55 ml) cream cheese
- ¼ cup 60 ml olive oil
- 1 1 eggeggs
Toppings
- ¼ cup 60 ml unsweetened tomato sauce
- 2 cups (8 oz.) 475 ml (230 g) shredded cheddar cheese
- ½ (2 oz.) ½ (60 g) red bell pepperred bell peppers
- 8 oz. 230 g fresh Italian sausage
- 1 tbsp 1 tbsp chopped fresh basil
This recipe has been added to the shopping list.
www.dietdoctor.com
Making low carb simple
Instructions
- Preheat the oven to 375°F (190°C).
- Combine all of the ingredients in a large mixing bowl. The dough will be more like a thick batter than a workable dough.
- Line a baking sheet or pizza stone with parchment paper. Use a wooden spoon or spatula to smooth the dough into a 9-inch round pizza crust. You may also divide the dough into fourths and create four, 5-inch (13 cm) pizza crusts (if you make 4 servings).
- Bake the crust for 9 to 12 minutes or until golden brown.
- Remove the crust from the oven, top with tomato sauce and your favorite pizza toppings or reserve the crusts for later use.
- After you top the pizza, return it to the oven to bake until the toppings are browned and the cheese is melted.
Tip
These crusts freeze really well and can be pulled from the freezer, piled with toppings, and then baked until hot for a quick pizza meal. Kristie's favorite low-carb toppings include: sausage, pepperoni, bell peppers, onion, bacon, black olives and mozzarella cheese.
115 comments
I love this as another option and the finished product looks so perfect in the photo.
I knew from making the Diet Doctor tortillas that cream cheese must be softened to ensure it integrates with the other ingredients. So I atomized it with the olive oil in a blender before mixing it with the other ingredients.
The disks came out golden brown and delicious. In addition to pizzas, I also use this recipe to make cracker-size disks for appetizers like hot crab dip.
Conveniently, it turned out to be one cup (loose, not packed). So I copied out the recipe with "1 cup mozz" so I don't have to drag out my scale every time. - Lisa
7/8 cup parmesan (3 oz)
1 cup Mozzarella (3 oz) loose (not packed)
Otherwise identical! - Lisa
That's 5.89 $ for the whey powder alone.
I appreciate the "crust", but this appears not to be the best thought-out recipe.
Gold leaves are certainly low carb too, but you wouldn't dream of adding them as a topping for extra-crunch now, would you?
Plus I like the higher protein content as most "keto" baking is typically way too low in protein (closer to fat bombs than actual food...).
I put all the dry ingredients together in a bowl (whey protein isolate, baking powder, salt, onion and garlic powder, italian seasoning, some pepper), mixed everything with a whisk.
I then added the shredded mozzarella and Parmesan, mixed some more.
I then added the 1/4 Cup olive oil, cubed cream cheese and egg and used a hand mixer to get a nice crumble-free batter.
I spread the whole thing with a spatula (make it thin as it will rise significantly !) on a piece of parchment paper and threw it in the oven for 13' for par-baking. In retrospect, 10' would have been enough as it will cook further when you put it back in with the toppings.
Next time I'll dial down the amount of salt as the Parmesan already provides a significant amount of salt.
Very nice (good taste, good light texture, just like in the pictures) and easy-to-make crust when you crave pizza.
Be careful when buying whey protein. Go for whey protein isolate (ideally from grass-fed milk) with the lowest carb content. And unflavored, of course.
With the product I used (1/2 Cup whey protein isolate, 80g mozzarella, 70g Italian Parmesan, 1 egg, 55g Philadelphia) I ended up with only 7g of net carbs for the whole crust. With toppings I was at 20g for the whole pizza (again: be careful with the tomato sauce/paste!).
Thanks !
IMPORTANT NOTE:
You need to be aware, that whey protein provoces a far higher insulin spike than e.g. white bread or glucose, especially if it is free of casein, which in fact would lessen this effect.
Even Dr. Georgia Ede points this out on her latest Diet Doctor video!!!!
People trust the info you give, this is DEEPLY DISTURBING and DISAPPOINTING.
I hadn't imagined that we would need to double-check "evidence" on this website too, when so many scientists/doctors are involved in the process, that are keen to present the truth about our food.
Should you still prefer to use whey, WHEY ISOLATE might contain less carbs, but again, it is the WORST OPTION INSULIN-WISE compared to natural whey, including lactose and casein.
Would definitely agree that the salt could be cut back or omitted since there is a large quantity of parmesan.
Makes for an overall, nice 'bready' dough that is easier than the Fat head dough.
However, something with this recipe did not agree with my body. Gained 3 pounds of weight when I had been rock steady for days. As much as I love pizza, I think I have to stay with meat & veg only.
see two notes comments please: THIS PIZZA DOUGH LETS YOUR INSULIN SKYROCKET !!!
https://www.diabetesselfmanagement.com/blog/whey-protein-may-help-con...
https://www.thediabetescouncil.com/extraordinary-reasons-why-whey-pro...
In the second article the following statements are made:
"Whey protein, when added to a meal, also appears to increase insulin secretion and to decrease blood sugar after a meal. (Post-prandial blood glucose)[2]
Whey protein can also decrease triglyceride levels in diabetics after meals.
In a recent study, blood sugar levels were 28% lower in those who had whey protein along with their meal. Insulin levels were increased (doubled) and, importantly, the insulin response lasted longer. The study was small, only examining the responses of 15 individuals, but the design of the study made the results significant.[3]"
I'd really like to know if this pizza crust is harmful for type 2 diabetics and or causes huge blood sugar spikes as Derya is indicating. If anyone can help out with this discussion please do.
Thanks, Mark
> You need to be aware, that whey protein provoces a far higher insulin spike than e.g. white bread or glucose, especially if it is free of casein, which in fact would lessen this effect.
We're aware that dairy protein does have an insulin-stimulating effect, and often point it out (though note that this is true, more or less, for all protein, especially animal high-quality protein).
This may not be AS good for weight loss as sticking to only meat, fat and a tiny amount of veggies. However, the amount of protein is relatively modest and this should still be a good recipe for weight loss for the majority of people. Certainly far, far better than regular pizza, whether you look at blood glucose or insulin effects.
Best,
Andreas
I made the pizza last night and it didn't disappoint. I would make one small change and omit the salt. There's plenty of salt in the cheese and most of the toppings that the salt is just a little overwhelming.
The pizza held together nicely and we even make some bread sticks for soup tonight. Looking forward to use this base recipe for other breads.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5530249/
https://www.ncbi.nlm.nih.gov/m/pubmed/22647249/
Whey and its effects on insulin release are discussed controversially.
However I would not want to see them wrapped up under the 'dairy file' - it does NOT cause the same reactions as cream or cheese.
ANDREAS,
you recommend staying clear of stevia and its likes, comparing them to cocaine. I agree, by the way.
But how 'naturally occurring' is a whey protein depleted of casein, lactose, and fat?
You advise - obviously and rightfully so - against hydrogenated oils and highly processed food. I suggest as a well-wishing and admiring follower that you look into the 'making of' of this substance.
Not remotely naturally occurring.
Highly processed.
Depleted.
Whey isolate. Is. No. Real. Food.
My apologies, but the true power of your platform is that we can discuss things openly and not hide unpleasant information.
I AM referring to whey isolate.
I am quoting:
Most commercial whey powders are high-heat-treated, acid-flushed, and stripped of vital nutrients, creating an imbalanced, acidic "whey isolate" that's frequently contaminated with synthetic additives, chemical detergents, and heavy metals. It's no wonder that many of these whey products are hard to digest and have to cover up their acidic aftertaste with unhealthy sweeteners and artificial flavors.
Most commercial whey protein powders are made from protein isolate, which means that it goes through more processing and filtering. The manufacturers like to claim that this results in almost pure protein content, which they say makes it a better product. The problem is that the extra filtering and processing removes a good deal of the important immune factors from the whey protein.
Whey isolates remove the fat, which actually removes important components of its immunological properties, such as phospholipids, phosphatidylserine and cortisol. Additionally, all of the IgG immunoglobulins, which are an excellent source of glutamine and cysteine, are also bound to the fat globule. Fat provides not just calories. In fact, most food rich in healthful fat, including nuts, seeds, chia and almonds are carriers of antioxidants, such as vitamin E and phytosterols. Dairy also contains lipoic acid, which is a carrier of enzymes and immunoglobulin. Therefore, if you take the fat out you're left with a clearly inferior whey protein.
Protein isolates are proteins stripped away from their nutritional cofactors. There are three problems with that:
All isolates are exposed to acid processing.
Your body cannot assimilate proteins in isolated form.
Due to over-processing, isolates are deficient in key amino acids and nutritional cofactors.
Robert Quillen
Thank you!
https://i.imgur.com/p2K2AZ3.jpg
The item on the right was an attempt at a "hot pocket", but the ratio of dough to filling was too much. Still tasty, though.
One thing I plan to try is to use it as a lasagna noodle. Uncooked. That is, I'll put the dough mixture into the lasagna as just another layer, along with the layers of meat, cheese, sauce. Still considering it. It may be better to just do a pizza casserole and use it on the bottom, and maybe on top.
The first time I mixed this dough, I used a very strong Parmesan cheese, so that was the only taste the dough had. Too much. I've since done a variation where I cut the Parmesan cheese in half and added:
-- 1/4 cup of coconut flour (my flour of choice)
-- 1/4 cup of unsweetened coconut milk
-- 2 eggs
I use the Isopure Zero Carb unflavored protein powder, which I've also used in several microwave "muffin-in-a-minute" type recipes:
https://imgur.com/gallery/Zy7vz
https://www.reddit.com/r/1200isplentyketo/comments/74k187/low_carb_mi...
I get no blood sugar spikes from it, and that is the reason I'm doing Keto. I used to use nearly a vial of insulin daily and only had moderate control of my blood sugars. Today, I no longer use insulin or Metformin, and my blood sugar is typically around 100. A1c is down from 7.3 to 5.2. And I lost 180 pounds in the past year.
For me, the biggest difference with Keto is that I'm no longer hungry ALL THE TIME.
I did not pre-prepare the ingredients, rather dumped them all into the bowl and they came together easily. Good taste, so-so texture, better for me than fathead due to the nutrient breakdown.
Thanks Kristie!
I used melted butter as I didn't have olive oil to hand and this made it a little salty (salted butter) - I halved the salt but would leave it out if I use butter again in the future. I used less salty toppings too which balanced the taste.
I also used standard organic whey protein (from Simple Origin) as I don't have isolate. I use this all the time and it has never spiked my blood sugar or caused any weight loss issues. If whey is good enough for Dr Westman in the video version of the recipe, it's good enough for me.
Off to grab a slice.