Sullivan's KeDough pizza

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!

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
4 servingservings

Ingredients

The crust
  • ½ cup 125 ml whey isolate unflavored protein powder
  • ½ tsp ½ tsp (2.5 g) baking powder
  • ½ tsp ½ tsp granulated garlic
  • ½ tsp ½ tsp salt
  • ½ tsp ½ tsp Italian seasoning
  • 3 oz. 75 g grated parmesan cheese
  • 3 oz. 75 g mozzarella cheese
  • 2 oz. 50 g cream cheese
  • 4 tbsp 4 tbsp olive oil
  • 1 1 eggeggs
Toppings
  • ¼ cup 60 ml unsweetened tomato sauce
  • 8 oz. 225 g (475 ml) shredded cheddar cheese
  • ½ ½ red bell pepperred bell peppers
  • 8 oz. 225 g fresh italian sausage
  • 1 tbsp 1 tbsp chopped fresh basil

Instructions

Instructions are for 4 servings. Please modify as needed.

  1. Preheat the oven to 375°F (190°C).
  2. Combine all of the ingredients in a large mixing bowl. The dough will be more like a thick batter than a workable dough.
  3. 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).
  4. Bake the crust for 9 to 12 minutes or until golden brown.
  5. Remove the crust from the oven, top with tomato sauce and your favorite pizza toppings or reserve the crusts for later use.
  6. After you top the pizza, return it to the oven to bake until the toppings are browned and the cheese is melted.

Tips

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.

Video

Sullivan's KeDough pizza

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57 comments

  1. Vince
    Finding the perfect keto pizza recipe is tough. As you mention, fat head is popular but that isn't the best for everyone. We do all have different preferences after all.

    I love this as another option and the finished product looks so perfect in the photo.

  2. Lisa
    Loved this pizza!

    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.

  3. Kristie
    So glad you enjoyed it!
  4. Pamela Schramek
    When you say 3 oz of mozzarella are you talking weight or volume?
    Reply: #8
  5. Cara Lee Kingsley
    So far the best crust recipe I've tried and it wasn't hard to make. Thank you!
  6. Deb
    Does anyone have the link for isolate unflavored protein powder?
    Replies: #20, #40
  7. Lisa
    Deb - I used unflavored whey protein powder (couldn't find isolate locally) and recipe turned out fine - Lisa
  8. Lisa
    Pamela - I weighed and then measured the 3 oz of mozzarella.

    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

  9. Lisa
    Pamela - Forgot to mention: the 3 oz parmesan measured about 7/8 of a cup. - Lisa
  10. gina
    Can I get this recipe for pizza crust emailed to me?
  11. Lisa
    Gina - My recipe is same as original with these measurement translations:

    7/8 cup parmesan (3 oz)
    1 cup Mozzarella (3 oz) loose (not packed)

    Otherwise identical! - Lisa

  12. Jan
    Was not a fan.. to high in protein and off in texture.
  13. Kathy
    Unsure how to give star rating, but this was a 5 star for us! We loved the bready crust, which was delicious and quite filling. I made an extra for the freezer.
  14. Lori T
    So do you melt the mozzarella and cream cheese before mixing it with the other ingredients (like with Fat Head dough)?
  15. Louise
    Found that I could get A thinner crust if I laid a second piece of parchment paper on top and pressed into 12 in circle.
  16. Kathleen
    Is there a substitute for the egg? My son is allergic.
    Reply: #52
  17. Derya
    Tried to find whey isolate online. Don't know about US of course, but for the amount used in your recipe, I'd need to pay a whopping 5 € per batch.

    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?

    Reply: #57
  18. Amy
    This is the best keto pizza ever! I used regular unflavored whey protein powder (Jarrow)--not whey isolate. This is the so incredibly tasty and the texture is perfect. Thank you, Kristie and Diet Doctor! Move over Fathead Pizza...KeDough Pizza has arrived. :)
  19. Barbara
    Did anyone use the Kraft grated Parmesan cheese? Or the fresh grated? All I have is the Kraft cheese.
  20. Della Humphrey
    Dr. Berg advises against whey protein because it spikes insulin. Might not matter for most folks, but I am insulin resistant. Love Kristy’s recipes though. Her crack slaw....oh, my goodness!
  21. SUZAN
    Can't find the whey Isolate and can't use whey protein, can you use almond or coconut flour instead?
  22. Rae
    four servings which from the picture looks like 1 piece would = a single serving with 7 carbs in that one slice????
    Reply: #23
  23. Valerie
    The recipe directions say that a serving is one 5" crust, and that it makes four crusts.
  24. Susan
    Can Collagen Protein be substituted for the Whey Isolate?
  25. Guillaume
    Made this today. Very easy to throw together. Easier than FatHead as you don't have to melt anything.

    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 !

  26. Derya
    Dear Kristie, dear Eric,

    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.

    Reply: #34
  27. Derya
    PS:
    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.
  28. Kelly
    I made this last night with high hopes. It was a terrible disappointment. I am not sure what I did wrong, but there are a few things I would do IF I ever try again. I would make it much, much thinner. I used the right size pan but it became very thick and then extremely dry. The dough was also VERY thick, not batter-like, not sure why. If I was giving advise, I would say - make it thin, thin, thin....
  29. Laurie
    Love, love, love this crust! Finally a crust that can be picked up with your hands!
  30. Kathy
    I agree with all the comments from Guillame above (Dec 16). I whisked the 'wet' ingredients together (softened cream cheese, oil, egg) first before adding, instead of using a hand blender.

    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.

    Reply: #31
  31. Derya
    Kathy,
    see two notes comments please: THIS PIZZA DOUGH LETS YOUR INSULIN SKYROCKET !!!
  32. Clint
    Derya - Thank you for the "heads up" on this insulin spiking pizza dough recipe. Hopefully the ingredients will be updated to better suit a Keto diet.
  33. Mark
    I was concerned by the information given by Derya in a few of the above posts so I started to do a little research. I haven't delved into it deeply, and Derya, I mean no dis-respect, but could you point me to some of the evidence you've found please? Here are a couple of articles which seem to support using whey protein to assist those with type 2 diabetes.

    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

  34. Derya,
    > 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

  35. Ashlee
    This was a waste of money. Very difficult to follow for those without a food scale. Completely burnt to the bottom before it cooked through. Uggh. I bought isolate specifically for this.
  36. Mark
    I made this two nights ago. I made mine perhaps too thin and find I didn’t need the added salt, and I’m a salt lover. Nonetheless, was a winning recipe. The leftover pieces are also awesome and hold together nicely. I do wish we had easier measures to follow but I’m able to figure it out with internet help. Thanks everyone for suggestions. They help me frequently. I followed the advice of many and microwaved my cream cheese before whisking it with oil, cheese, eggs. Will make it again.
  37. STEPHANIE
    I love Krisitie's recipes and jumped on the idea of cutting out the nut flour and being able to pick up my pizza again.
    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.

  38. Mechelle
    This pizza crust is so amazing. My husband and three kids haven't gone keto with me (I've been keto for the last 5 1/2 years), and so I am always looking for recipes that work for all of us. This one is so good that my daughter special requested it to be used as her birthday celebration pizza crust! I normally make cauliflower dough for myself, and use Trader Joe's pizza dough for my family when I make pizza. So wonderful to be able to just make one crust for us all!!!! In addition, it has been 5 1/2 years since I ate pizza with my hands--cauliflower dough falls apart. So this was a super fun treat for me. Thank you so much, Kristie!
  39. Derya
    @ MARK, @ ANDREAS

    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.

  40. Melissa
    I believe it’s a typo. Kristie NEVER uses whey protein powder, she uses whey protein isolate specifically Isopure.
  41. Derya
    Melissa,
    I AM referring to whey isolate.
  42. Derya
    http://www.foodmatters.com/article/not-all-whey-protein-is-created-equal

    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.

  43. Derya
    „Discussion is an exchange of knowledge; an argument an exchange of ignorance.”

    Robert Quillen

  44. Lori
    Hello. Not because of anything written above, solely because where I live I am not able to find the whey isolate unflavored protein powder, is it possible to substitute something else for that and keep the recipe successful?
    Thank you!
  45. OgreZed
    I've been very happy with the results I've gotten from this recipe. I put it into silicon molds and got some great buns out of it:

    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.

  46. David
    Sorry, not a fan of this version. I found it "fake tasting" (I did use unflavoured Whey). I'll stick to the original Fat Head version from now on which the whole family loves.
  47. Karen
    Wonderful! I used a tortilla press and 8” parchment rounds (oiled) to make 4 8-in thin crusts (4servings). Absolute perfection and quick!
    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!
  48. Naomi
    This is the best pizza base yet. I'm not keen on the fathead or cauli versions so it is great for me.

    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.

  49. keto fan
    What can I substitute the whey isolate with?
  50. Misty
    I'm in love again ? with pizza! This is a great recipe and I was praying it would be. I made it a little thicker and it reminds me of a deep dish. I'm going to try to thin it out next time like a thin crust and see where that takes me. I love that this crust has no weird whey or egg after taste and that I can eat it with my hands! No floppy pizza here. My imagination is running wild with all of the versions I'm going to try next. Thank you for experimenting because I am not good at trying to come up with recipes like this one. Delicious
  51. Susie
    I’m afraid I found this far too dry and thus inedible. Such a shame as I was banking on it and bought a BIG bag of whey isolate! We had to scrape off the toppings and throw the crust away, which was a waste of money. Cheese isn’t particularly cheap, especially Parmesan.
  52. Susie
    Just leave it out
  53. Brooke Stickleback
    I left out the whey and used 1tbs of psyillium husk powder. If you're not going to get the protein, why not have the fiber to go with all of this cheese?
  54. Brooke Stickleback
    I made this again, and again I left out the whey and added psyllium husk powder (1tbs). I excluded the salt.

    I spread the mixture in a regular oiled non-stick pie pan using a large spoon to press and roll the mixture into a flat-as-i-can-get-it form, and also used the spoon to push the mixture up the sides of the pan. I left it in the oven at 375 for 19mins.

    When it came out of the oven, I shook the pan up and down to make sure that it wasn't stuck. I then let it cool to room temp and put it in the fridge for 30mins. From there, I pulled it out of the pie pan and put it on a flat baking tray. Again, I oiled the tray to keep anything from sticking. I added my sauce and toppings and put it back in the oven until the cheese had melted.

    The top and bottom was a little more than golden brown, but not burned. The center was perfect like a thin crust pizza. The edges that were pushed up the sides of the pan were a bit more than crispy, but not burnt. The extra crispy edges tasted just like cheezits.

    Unfortunately, I am going to stop making this recipe. It was so good that I ate the whole thing.

    Reply: #55
  55. kerstin
    Hi,

    Ive been reading along. Many of you seem to know how to change up the ingredients.
    I've just started......

    if you use the P. Husk instead of the whey...what is the net carbs?

    This is all very confusing....

  56. Diana
    Didn't care for the dough as it left an unpleasant after taste. However, I have made so many recipes on this site and ALL have been so delicious, so to have one that is not so much, it's to be expected. I can think of 4 recipes off the top of my head that I love... keto bread, no-noodle chicken soup, the chicken with the shirataki noodles... wow, and of course the Asian stir fry.
    Thank you for these recipes and all the work you-all have done to provide such an informative site for just $9 per month... amazing.
  57. Recipe Fan
    LOL, just because it's too costly for you, doesn't mean it would be for everyone. Rather rude comment. If you don't like it, or don't want to buy the ingredients, feel free to just scroll on by. Geez! How could someone possibly not create a recipe that's perfect for everybody? OMG, what were they thinking? (yes, this is sarcasm).

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