Free Printable: Low Carb & Keto Food List

• What Is Cheese Crust Pizza?
• Why You Need My Cheese Crust Pizza Recipe
• Ingredients & Substitutions
• How To Make Cheese Crust Pizza
• Frequently Asked Questions
• Topping Ideas
• Serving Ideas
• Cheese Crust Pizza (4 Ingredients) Recipe card
• Recipe Reviews

There are so many ways to make flour-free pizza (including pizza casserole , zucchini pizza boats , easy cauliflower pizza , and pizza stuffed mushrooms ) — and one of my new favorites is this cheese crust pizza ! Like any other low carb dough, this flourless pizza crust is easy to top with all your favorite pizza fixings. It only takes a few common ingredients, too!

What Is Cheese Crust Pizza?

Cheese crust pizza is a flourless pizza crust made of cheese and finished with your favorite toppings. Sometimes, people referring to cheese crust pizza are thinking of a stuffed crust pizza. You can make a version like that in my keto deep dish pizza recipe , but the one we’re making in this post is a gluten-free crust that only contains cheese and no flour or wheat whatsoever.

Why You Need My Cheese Crust Pizza Recipe

• Ultra-cheesy flavor
• Chewy, satisfying texture
• The crust needs just 4 common ingredients
• Only 4g net carbs per serving (including the toppings!)
• Naturally gluten-free and keto pizza crust

Ingredients & Substitutions

Here I explain the best ingredients for my flourless cheese crust recipe, what each one does, and substitution options. For measurements, see the recipe card .

For The Cheese Crust:

• Mozzarella Cheese – Use a pre-shredded variety or shred low-moisture part-skim mozzarella yourself. Don’t use fresh mozzarella, which is too high in moisture.
• Parmesan Cheese – Asiago or romano cheese should also work. I used shredded, but grated should also work.
• Eggs – Use whole, large eggs. Egg substitutes probably won’t work here, as they make up a key component in the recipe. For an egg-free pizza option, try keto crustless pizza !
• Italian Seasoning – Make homemade Italian seasoning in minutes, or get a store-bought variety.

VARIATION: Try a 1/2 teaspoon each of garlic powder and dried oregano instead of Italian seasoning.

Any dried herbs or spices that taste good in a regular crust would work here.

For The Toppings:

• Keto Pizza Sauce – This is my favorite tomato sauce for pizza and takes just 2 minutes to prep.
• Mozzarella Cheese – You can use fresh mozzarella or pre-shredded cheese.
• Pepperoni Slices

See the section below for other topping ideas!

How To Make Cheese Crust Pizza

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Blend. Add all crust ingredients to a food processor and pulse until mixed. (You could also try to stir in a medium bowl, but the texture won’t be as good. If you opt for this option, it’s best to use finely grated cheeses instead of shredded.)
2. Spread. Pour the batter into a 10-inch pizza pan that has been greased or sprayed with olive oil spray. Spread out into a thin, even layer. If you want to be extra careful to prevent sticking, line the pan with parchment paper, but the tradeoff is it doesn’t brown as nicely.
3. Bake. Place the crust in the oven until golden, then allow to cool for 10 minutes.

1. Top. Layer on the sauce, cheese, and pepperoni (or desired toppings) onto the crust.
2. Bake again. Return the keto pizza cheese crust to the oven and bake until the cheese on top is bubbly. If desired, you can place it under the broiler to brown the cheese more.

• Is Cheese Crust Pizza No Carb? No, not all egg cheese pizza crusts are no carb, as they can contain white flour. This particular recipe has 4 grams net carbs including the toppings.
• How Many Carbs In The Flourless Pizza Crust Alone? The crust alone, without toppings, has 2.3 grams total carbs and 2.1 grams net carbs per serving, which is 1/6 of the crust.
• How Crispy Will This Crust Be? This pizza is chewy and on the softer side, given the amount of cheese in it. For a crisper crust, try my most popular keto pizza instead.

Topping Ideas

• Sauce – My go-to (pictured here) is keto pizza sauce . You can also use pesto or alfredo sauce . You can also use store-bought versions of tomato sauce or any of these other sauces, but check labels to ensure they have no added sugar or starch.
• Cheese – Mozzarella is the classic choice, but any other keto cheese is also fine to use.
• Meats – Pepperoni slices, cooked Italian sausage, shredded chicken , or even ground beef.
• Vegetables – Popular options are sauteed mushrooms , bell peppers, sun-dried tomatoes , or sliced olives. Find more in the keto vegetables list . Fresh herbs, such as fresh basil leaves, are also delicious (and best added after baking the pizza).

Serving Ideas

Serve this pizza like any other — with all your favorite sides! Try these fresh and easy dishes:

• Easy Salads – This pizza pairs perfectly with cucumber tomato avocado salad , antipasto salad , or chopped Mediterranean salad .
• Savory Veggies – Make a zucchin side dish , roasted mushrooms , or roasted artichokes to serve with this pizza.
• Chewy Breads – Serve with keto dinner rolls , low carb cheese bread , or cauliflower breadsticks .

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Crust:

• 1 1/2 cups Mozzarella cheese (shredded) ▢
• 1/3 cup Parmesan cheese (shredded) ▢
• 2 large Eggs ▢
• 1 tsp Italian seasoning ▢

Toppings:

• 1/2 recipe Keto Pizza Sauce ▢
• 1 cup Mozzarella cheese (shredded) ▢
• 13 slices Pepperoni slices ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 350 degrees F (176 degrees C). Spray a 10-inch pizza pan with non-stick cooking spray. Set aside.
2. In a food processor , combine the mozzarella cheese, Parmesan cheese, eggs, and Italian seasoning. Pulse a few times until the ingredients are mixed. Pour the mixture onto the pizza pan and spread into a thin, even layer.
3. Place in the oven and bake for about 20 minutes , until the crust is golden brown. It should also be firm to the touch.
4. Let the pizza crust cool for 10 minutes before adding the toppings — this helps to create a seal so that it won’t be soggy.
5. Spread the marinara sauce across the crust. Top with mozzarella and pepperoni.
6. Bake in the oven for about 15 minutes , until the cheese on top is bubbly.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6th of entire recipe

• Store: Keep leftovers covered in the fridge for a few days.
• Reheat: Pop it in a 350 degrees F oven until warm and crisp.
• Freeze: Freeze the crust without toppings for a few months—just wrap it in plastic, then foil!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Flourless Cheese Crust Pizza Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Cheese Crust Pizza (4 Ingredients)

Cheese crust pizza takes just a few simple ingredients, with no flour of any kind! This flourless keto cheese pizza crust makes the perfect chewy base for all your favorite toppings.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/cheese-crust-pizza/

Ingredients

Crust:

• 1 1/2 cups Mozzarella cheese (shredded)
• 1/3 cup Parmesan cheese (shredded)
• 2 large Eggs
• 1 tsp Italian seasoning

Toppings:

• 1/2 recipe Keto Pizza Sauce
• 1 cup Mozzarella cheese (shredded)
• 13 slices Pepperoni slices

Instructions

1. Preheat the oven to 350 degrees F (176 degrees C). Spray a 10-inch pizza pan with non-stick cooking spray. Set aside.
2. In a food processor , combine the mozzarella cheese, Parmesan cheese, eggs, and Italian seasoning. Pulse a few times until the ingredients are mixed. Pour the mixture onto the pizza pan and spread into a thin, even layer.
3. Place in the oven and bake for about 20 minutes , until the crust is golden brown. It should also be firm to the touch.
4. Let the pizza crust cool for 10 minutes before adding the toppings – this helps to create a seal so that it won’t be soggy.
5. Spread the marinara sauce across the crust. Top with mozzarella and pepperoni.
6. Bake in the oven for about 15 minutes , until the cheese on top is bubbly.

Maya’s Recipe Notes

Serving size: 1 slice, or 1/6th of entire recipe

• Store: Keep leftovers covered in the fridge for a few days.
• Reheat: Pop it in a 350 degrees F oven until warm and crisp.
• Freeze: Freeze the crust without toppings for a few months—just wrap it in plastic, then foil!

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)