Keto Low Carb Lupin FatHead Pizza Base

KETO LOW CARB LUPIN FATHEAD PIZZA BASE

Keto Low Carb Lupin FatHead Pizza Base. 2g carbs for 1/4 !!!

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.

Keto Low Carb Lupin FatHead Pizza Base

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!

Keto Low Carb Lupin FatHead Pizza Base

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.

Keto Low Carb Lupin FatHead Pizza Base

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. 


Keto Low Carb Lupin FatHead Pizza Base

Enjoy!

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Keto Low Carb Lupin FatHead Pizza Base

Keto Low Carb Lupin Fathead Pizza Base

Easy. Yummy. Crispy. Super quick. You must try this!
Print Pin Share Rate
Course: Lunch, Main Courses, Make your Own, Savoury Snacks
Diet: coconut free, Gluten Free, Grain Free, Italian, Keto, Low Carb, Nut Free
Keywords: fathead, lupin flour, mozzarella, pizza
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Author: Antya

Ingredients

Instructions

  • pre-heat oven to 200°C 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 for 1 minute or until it has melted and become gloopy; this may take more or less time depending on microwave power and is best done in short bursts so as not to burn the mozzarella.
  • let the melted cheese cool 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 oat fibre 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.

Notes

Dusting a little oat fibre flour over your hands will make the kneading easier, but don't over do it as it is quite drying.
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.
Use with Metric Kitchen Scales to measure ingredients accurately (U.S. option HERE).

Nutrition

Serving: 1quarter | Calories: 173kcal | Carbohydrates: 2g | Protein: 6.4g | Fat: 4g
Tried this recipe? Mention @queenketo or tag #queenketo. Thank You!

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29 Comments

  1. Hi, I just used this recipe to make small disks of pastry/bread. I cut out 12 rounds and use 2 for a sandwich. I love the recipe, thank you so much.

  2. Hi Antya, I am having a problem with the conversion into cups. Is 200g truly equal to 1 3/4 cups, and is 60 grams 1/3 cup. I was watching another you tuber and they said it called for 1 cup of mozzarella cheese and 4 tbsp of Lupin flour. I want to get the macros right and follow the recipe correctly. Please let me know. Thanks!

    • Hi Mildred, The Keto Kitchen on YouTube copies my original recipes all the time (without permission), so if the cup conversion works for them, I’d go with it.

  3. Thank you for this recipe! So simple and yet so delicious. I usually add some turmeric, and smoked paprika and eat it as is with whatever I have handy. Really love it.

  4. Teresa Broseke

    Oh…my…gosh! This pizza crust is THE BEST I’ve made, and I know I’ve tried at least 10 different ones. This is the only one I’ll make from now on. I’ve just kept trying new recipes hoping something would suit me better….this is it! Mine didn’t look exactly look yours but no matter….it was nice and crispy. (I rolled mine with a rolling pin between parchment paper….wanted it as thin as possible.) We ate only half one night, and the leftovers were great….I warmed it up on a wire rack to help crisp the crust even more. It was flaky in some areas. Yay!
    You are the QUEEN! So glad I found your site…..looking forward to more of your recipes.
    Thank you!
    Teresa

    • Hey Teresa, thank you for leaving your comment. So glad you like this! I think you should also try my newest pizza crust, published a couple of weeks ago, which is a deviation from fathead, being nut-free and dairy-free. That recipe makes 1 serving (8″pizza base), so for 2 simply double the ingredients.

  5. Made this last night. I prefer it over normal fat head. I’m just in the middle of making the Lupin pasta. I’m wanting to make ravioli with Lupin flour, any tips??
    Keep up the great work, your methods and recipes are awesome!
    Loving you all the way in Australia!

    • Hey Coralie! I love Australia!!! Thank you for the lovely comments. The pasta is baked, so ravioli may be tricky to create as you won’t have the malleability of ordinary wheat pasta. Perhaps you’ll give it a try and let me know how you got on… Thanks again.

  6. Shona Tildesley

    This is great! I made the dough using vegan mozzarella as I’ve turned lactose intolerant this summer 🙁 I used the method suggested by another reader above – put all the ingredients in the food processor and whizzed it all up until it formed a ball and it worked a treat! I used the dough to make sausage rolls at 3pm today. It’s now 6.30pm and the whole flipping lot have been eaten!!! And mostly by the non low carbers!! Well done – another great recipe!

  7. I love so many of your recipes, so thank you. I am wondering about using this dough in a pizza oven? Have you tried it? I know almond and coconut flour burn easier. Not sure about lupin. I bought my husband a pizza oven for Valentine’s Day and then we went on a keto diet. Would love to figure out how to use it with keto dough.

    • Oohhh you got me there! I have never owned a pizza oven, so I can’t really make any suggestions in case I advise utter rubbish. But, if I did have one, I’d watch the crust from the moment it goes in and remove it as soon as it starts to brown. Sorry I can’t be more helpful.

  8. Just found your site, and I’m beside myself with glee at the thought of trying out some of your recipes. I’m right there with you in that group of people constitutionally incapable of not experimenting with all the ways food goes together.

    I ran across the Fathead pizza dough recipe several weeks ago, and have had great success with it. My wife won’t even look at any other pizza crust now besides this one. Amazing stuff. Just wanted to share my findings in the general pursuit of less faffing.

    When I make this crust, I grate the mozzarella, and then throw everything into the food processor. No messing about with melting cheese. I blitz the daylights out of it using the dough blade (although honestly, the large s-blade works just as well) until it turns into a sticky mass of dough. I scrape it out of the food processor’s bowl with a spatula directly onto a baking sheet with a silicone liner and mash it out into a circle with oiled hands. Everything else is pretty much the same.

    Truly, after baking, I can’t tell the difference between doing it this way and going through all the cheese melting business. Everyone has their preferences, but more information and simplification is always good.

    Thanks for all the effort you put in here! You’re the best!

    • Oh My Goodness Andra! Why did I NOT think of that! Reduced-faffing is always my motto, so I will definitely try your all-in-one blitzing method next time I make a pizza. I have experimented with a different low carb flour that makes an incredible-tasting base, so a new fathead recipe is on the cards, and I may well ditch the microwave bit. THANK YOU SO MUCH FOR THE TIP!

  9. Connie Gibbons

    Ok…. 2 weeks ago, I tried your pizza crust recipe, and my non-Keto hubby commented how much he liked it. Last night I tried (not your recipe if you have one) some cheese bread sticks. Again, I didn’t mention it was a Keto food…. He said it tasted like cheese and nothing else. So I messed up. Well, today is March 14, and it is national Pi day. I told him I was making pizza, and I had to promise I’d use the recipe “with the good crust”. So…. Even non-Keto love your pizza crust recipe.
    THANK YOU!!!!

  10. Tried this recipe last night. Another win for Queenketo! Absolutely fantastic. I used grated mozzarella from lidl for the base and it worked out fine. Can’t wait for my whey protein to come from Amazon now so I can make some bread next. Thanks Antya!

  11. Have you tried freezing the crust. Thought I might make a few for quick meals later. Thanks

  12. Hi There! I’ve just stumbled upon your site and love your recipes! I’ve just ordered my first batch of lupin flour and was wondering – can you substitute it cup for cup in other keto recipes that call for almond flour? I have some great recipes that I’d like to adapt because not only are the carbs lower in lupin flour, but the calories are about half!!! Does it take tweaking or is it easy to switch our? Thanks for the advice!

    • Hi Dana, thanks for stopping by. Compared to almond flour, lupin flour has a more neutral flavour and it’s smooth on the palate, not grainy at all. It is a little more absorbent, so use 3/4 of the amount of almond flour you need – according to a given recipe, and add a little at a time until you’re happy with the consistency. It’s perfect for savoury baking as a 100% replacement. For sweet recipes, the subtly earthy taste isn’t always appropriate – in my view, so I often use a lupin/almond or lupin/whey combination, depending on what I’m making. That said, my basic sponge tastes just like a “normal” sponge and it contains lupin flour alone. I Looove lupin flour and I hope you’ll love it too! Have fun!

  13. Hi Antya,

    I stumbled upon your website by chance last week, and am glad I did. There are a handful of people in the US with websites catering to keto recipes. Some good, but most are shallow. They all seems to use the same ingredients which is understandable, but when I saw you use lupine flour I had to try. Well, you have hit it our of the park. Your pizza dough recipe is second to none!!!! Period. Those recipes I have tried are right on and look forward to trying others.

    I’m writing simply to ask if you know of any other websites/blog sites in Europe that you might refer me to that you think are worthy. Otherwise, I look forward to trying those recipes that appeal to me as do I look forward to your emails with new recipes. I give you a lot of credit for persevering and taking the time and effort to experiment and get it right. You must have a lot of patience. Thank you for what you do.

    David ?

    • Thank you David, for your lovely and encouraging feedback. I can’t help you with other European websites other than Ketodietapp.com/blog unfortunately. I hope you’ll continue to enjoy my recipes.

  14. Hm this looks so tasty !
    I’m gonna try it tomorrow.
    As I don’t have a microwave I will try to melt the mozza in the oven, hope it will work

    • Hey Jeanne, thanks for taking the time to leave a msg! I think a standard oven wouldn’t work or it would work but veeery sloooowly. Instead, why not use a heavy base pot over the hob, on very low heat, stirring almost constantly? Or maybe a bain-Marie (although it’s a faff). Let me know how you get on. 🙂

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