Keto Low Carb Lupin FatHead Pizza Base. 2g carbs for 1/4 !!!
*** IMPROVED RECIPE – NOW LESS CARBS AND LESS CALORIES, PLUS EASIER INSTRUCTIONS ***
The internet is rife with low carb FatHead pizza recipes. Lots of variations exist, but the basic concept is always the same. Take a stringy, gooey cheese that is mild in flavour, melt it, add an egg and some low carb flour, start kneading and watch the magic.
I’ve finally perfected my adaptation of this wonderful low carb pizza base. And I’m really excited to share it with you today. But first….
What is FatHead pizza?
It’s a low carb recipe that was featured in the 2009 documentary “Fathead”. With this film, Tom Naughton sought to debunk the low-fat nonsense we’ve all been fed (pun intended!) since the 50s. The pizza base recipe immediately took the low carb and keto world by storm and it’s still one of the most searched terms on Google.
If you haven’t watched the film, I highly recommend you do. Not sure where you might find it now, but a Google search will lead you there, no doubt. For a more scientific take on the fat-cholesterol-heart disease theory, I highly recommend reading Dr Malcolm Kendrick’s blog. He is a Scottish GP who is not afraid of calling a spade a spade, while throwing in a good dose of sarcasm mixed with humour. His reasoning about what causes heart disease is both knowledgeable and witty. As is his documentary Statin Nation. I have read both his books, The Great Cholesterol Con and Doctoring Data. Enlightening stuff!
And before you ask… I don’t have any affiliation or links with Dr Kendrick. I just truly respect the man for his honest, unbiased views and audacious bluntness.
Onto my Keto Low Carb Lupin FatHead Pizza Base without further ado.
The title says it all really. I use lupin flour to make this pizza base. Let me start by saying that lupins carry a warning: if you have a peanut allergy, you may react to lupins too, and possibly to the flour, so you should avoid consuming this food. Chances are you wouldn’t, as lupin is a common additive in lots of packaged foods worldwide. So the likelihood of your having ingested some without realising is very high. And reactions (determined by association – not causation, by the way) have been extremely rare to date. But. Better be safe than sorry.
That said, The Protein Bread Company (Australia) uses lupin in all their protein breads and bread mixes and is very proud of that inclusion. My Amazing Protein Bread and Seeded Bread are both lower in carbs than theirs, in case you want to check them out…. 😀
Making Keto Low Carb Lupin FatHead Pizza Base is dead simple. Just follow my recipe step-by-step and to the letter. Below you’ll find photos taken in sequence.
If you have difficulty melting the mozzarella, it could be a bad one, like the one I used a while ago to try and make gnocchi, which turned out a disaster…I still can’t get the molten plastic smell out of my head. It was disgusting. If you don’t succeed in making a wonderful pizza base the first time, try again with a different mozzarella brand (I use Land Pizzarella, which contains <0.5g carbs per 100g). You will succeed, I promise!
For one of my FatHead pizzas, I chose tomato, mozzarella and pepperoni. The other one was 1/2 a traditional margherita and 1/2 a mushroom pizza.. Don’t forget to add macros according to your chosen toppings. For a scrummy home-made tomato sauce, click here.
I still think my Queenketo Zucchizza is the best pizza base ever, but this Keto Low Carb Lupin FatHead Pizza Base version is lower in carbs. And pretty yummy. Plus easy to make. So in the end, they may well be on par.
P.S. THE RECIPE BELOW HAS BEEN UPDATED (15-09-2017). IT NOW HAS BETTER MACROS AND IS EVEN EASIER TO MAKE.
- Servings: 4
- Serving size: ¼
- Calories: 173
- Fat: 4g
- Net Carbs: 2g
- Protein: 6.4g
- 200g mozzarella (dry block variety - cubed)
- 1 small egg (lightly beaten)
- ⅛ tsp fine himalayan pink salt (U.S. option HERE)
- 60g lupin flour (click HERE for U.S. option) (click HERE for Worldwide supply and use sponsorship code CmV5vIU8 for 5% discount)
- a little coconut flour for dusting (click HERE for U.S. option)
- pre-heat oven to 200C static.
- lightly beat egg with a fork, stir in salt and set aside.
- blitz mozzarella in a food mixer for a few seconds until it turns to crumbs, then transfer to a large mixing bowl.
- microwave mozzarella crumbs on full power (1000W) for 1 minute or until it has melted and become gloopy (it may take you 75-90 seconds depending on microwave power).
- stir the cheese to cool it down a little, then add beaten egg, stirring vigorously.
- incorporate lupin flour and mix well, using a fork - it will be sticky initially but will quickly become too hard for the fork; at that point, knead by hand until you have a soft dough-like consistency (dust your hands with a little coconut flour if too sticky).
- place the dough over a sheet of parchment paper, flatten it a little with the palm of your hand, and start pressing it from the centre to the outer edge with flat finger tips and palms, as you rotate it; shape it according to your baking tray.
- now put a fresh parchment sheet over your baking tray and transfer your dough over it.
- flatten the dough a bit more so it is very thin, but with even thickness, and poke the whole surface with a fork.
- bake for 15-17 minutes or until golden brown and crispy.
- remove from oven and allow to cool before adding tomato sauce and toppings of your choice.
- bake again for about 5-8 minutes before serving.
Always put cold tomato sauce over a cold pizza base, otherwise you'll end up with a soggy base.
This pizza base makes a great flat bread, either as it is, or with herbs and/or spices added to the lupin flour.
Store in an air tight container for up to 5 days.
For a delicious, home-made tomato sauce, head here.
Metric kitchen scales are an inexpensive yet invaluable gadget to enable accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use (UK Link). For U.S. option click HERE.