Quick no‑knead ketogenic pizza is a light, protein-rich and keto-friendly pizza. This recipe is a revolution: gluten‑free, lactose‑free (if you, like me, use lactose‑reduced ingredients), without refined flours. Only egg whites, cottage cheese, lupin flour and bamboo fiber for a soft and filling base. With mozzarella and mushrooms, it becomes a complete meal: 70 g of protein and only half a gram of net carbs in the whole tray—practically almost zero. Perfect for those following a ketogenic, gluten‑free or low glycemic index diet.
- Difficulty: Very easy
- Cost: Medium
- Preparation time: 5 Minutes
- Portions: 6
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 148.48 (Kcal)
- Carbohydrates 5.03 (g) of which sugars 2.04 (g)
- Proteins 15.75 (g)
- Fat 6.51 (g) of which saturated 3.89 (g)of which unsaturated 2.08 (g)
- Fibers 3.49 (g)
- Sodium 329.28 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 9 oz egg whites (about 250 g (approx. 1 cup))
- 1 packet cream of tartar (about 8 g (≈ 2½ tsp))
- 3/4 cup cottage cheese (175 g (about 6.2 oz), I use lactose‑free)
- 2 tbsp lupin flour
- 1 tsp apple cider vinegar
- 2 tbsp bamboo fiber
- 1.1 oz grated Parmesan (about 30 g (≈ 6 tbsp))
- 4 champignon mushrooms
- 4.4 oz mozzarella (125 g (about 4.4 oz), I use lactose‑free)
Tools
To prepare the quick no‑knead keto pizza we didn’t use any special tools—just the ones usually found in a kitchen. Let’s see them:
- Electric hand mixer (Turbo!! Half price. Great offer). Take advantage, it won't last forever!
- Baking tray 9 7/8 x 13 3/4 in.
- Small kitchen scale—very useful for recipes. I've used it for years and it still works like the first day. I recommend it.
Steps
Making the almost zero‑carb keto pizza is really simple: just mix all the ingredients and pour the batter into a tray, then bake. We even make it in summer despite the heat—it’s so quick that the oven barely warms up the kitchen. We eat it 2–3 times a week and it helps with the Keto diet without knocking us out of ketosis. Let’s see the details.
In a bowl, beat the egg whites with the addition of cream of tartar, using electric beaters until stiff and frothy.
From now on, with each addition it is important to fold gently from bottom to top using a spatula, keeping the mixture airy and whipped. Start by adding the lupin flour, the cottage cheese, the apple cider vinegar, the bamboo fiber and the Parmesan.
Pour the batter into a baking tray lined with natural baking paper, about 9 7/8 x 13 3/4 in (25 x 35 cm).
Bake in a static oven at 392°F for 15 minutes.
Remove from the oven, flip onto a sheet of baking paper, then peel off the baking paper (without breaking the pizza base). Put the base back into the same tray, top with thinly sliced mushrooms and mozzarella.
Bake again for 5 minutes, until the mozzarella melts.
Cut into 6 pieces and serve hot.
Tips: how much pizza you can eat
If you are following a strict keto diet and are in ketosis and you haven’t consumed other dairy during the day, you can eat the entire tray of pizza (equivalent to 6 pieces). However, it is so filling and nutrient‑dense that we recommend 3 pieces.
For 3 pieces of pizza: Calories: about 390 kcal – Protein: 34.5 g – Fat: 21 g – Total carbs: 2.4 g – Net carbs: 1.5 g – Fiber: 0.9 g – Sugars: 0.6 g
✅ Great protein source ✅ Good, satiating fats ✅ Very low carbs (perfect for keto)
If you still don’t feel full you can accompany the pizza with a salad (100 g / about 3.5 oz) + avocado (75 g / about 2.6 oz). And a keto treat
Why has this quick no‑knead keto pizza become my ally?
Because I can finally enjoy a pizza without guilt. It’s light, super protein‑rich and has only 3 g of net carbs in the whole tray. No refined flours, no gluten, no lactose: just smart ingredients like egg whites, lactose‑reduced cottage cheese, lupin flour and bamboo fiber.
The result? A pizza that fills you up, nourishes and adapts perfectly to those on a keto, low‑carb, gluten‑free diet or anyone who simply wants to eat healthily. Sometimes I make it after training, other times I share it for dinner… but every time it surprises me for how tasty and balanced it is.
If you add mozzarella and mushrooms it becomes a complete meal: almost 70 g of protein, good fats and a textbook nutritional profile. It’s my answer when I want something indulgent that still respects my goals. And yes, it’s so filling that often half the tray is enough for me!
Questions & Answers
How much of the quick no‑knead keto pizza can I eat for dinner?
If you follow a strict ketogenic diet you can comfortably eat the whole pizza: it has only 5.95 g of net carbs, it’s rich in protein (almost 70 g) and will keep you full without leaving ketosis. If you prefer a lighter dinner, you can opt for half the pizza: about 393 kcal, 35 g protein and only 3 g net carbs. Eating half the pizza covers nearly half of the daily needs for calcium, iron, zinc and potassium. Regarding phosphorus, half the pizza fully covers the daily requirement.
Is this no‑knead pizza suitable for ketogenic diets?
Yes, absolutely. The base is made with egg whites, lactose‑reduced cottage cheese, lupin flour and bamboo fiber: ingredients perfect for a low‑carb, keto, gluten‑free and lactose‑free diet.
Can I eat this quick no‑knead keto pizza even if I’m not on keto?
Of course! It’s also ideal for those following a high‑protein, paleo‑friendly diet, or anyone seeking a meal with a low glycemic index. Great as a post‑workout dinner or to control evening hunger.
Is this quick no‑knead keto pizza light?
Yes, but not in the sense of being “poor”: it’s nutrient‑dense, satiating and balanced. With mozzarella and mushrooms it stays under 800 kcal total and has a profile perfect for those who want to eat healthily without giving up taste.
How many times a week can I eat this quick no‑knead keto pizza?
You can eat this pizza 2–3 times a week, especially if you follow a ketogenic or high‑protein diet. It’s balanced and filling, but it’s better not to overdo dairy every day.
It’s ideal at lunch to give you energy and keep you full for a long time, while at dinner it works well if it’s not too high in fats. If you eat late at night, prefer a lighter version.
For breakfast it’s fine if you like savory, protein‑rich flavors in the morning. You can make mini versions and pair with coffee, avocado or eggs for a complete, keto‑friendly meal.
