Low-Carb Soy Flour Pizza Crust

pizza crust with toppings

Jakub Kapusnak / Foodiesfeed

Total Time: 30 min
Prep Time: 15 min
Cook Time: 15 min
Servings: 6 (1/6 of the crust)

Nutrition Highlights (per serving)

215 calories
13g fat
8g carbs
18g protein
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Nutrition Facts
Servings: 6 (1/6 of the crust)
Amount per serving  
Calories 215
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Cholesterol 89mg 30%
Sodium 269mg 12%
Total Carbohydrate 8g 3%
Dietary Fiber 2g 7%
Total Sugars 2g  
Includes 0g Added Sugars 0%
Protein 18g  
Vitamin D 0mcg 0%
Calcium 44mg 3%
Iron 4mg 22%
Potassium 1498mg 32%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Love pizza and want to make it work on a low-carb diet? Look no further than this pizza crust. It uses soy flour, which makes it lower in carbs and higher in protein than wheat flour-based recipes. Plus, the neutral-tasting protein powder makes the soy flour taste less like soy. This crust is also good for you, as soy is a great source of plant-based protein and is high in antioxidants.

If you're following a low-carb eating plan, be sure to also consider the pizza toppings you choose. Look for a pizza sauce without added sugars, and add zero-to-low carbohydrate toppings, such as pepperoni, peppers, mushrooms, and onions.

Ingredients

  • 1 cup soy flour
  • 1/2 cup neutral-tasting whey protein powder
  • 1 tsp garlic powder
  • 1 1/2 tsp oregano
  • 1/2 tsp salt
  • A pinch of black pepper and/or cayenne or other hot pepper
  • 1 packet stevia
  • 2 large eggs, lightly beaten
  • 3 tbsp olive oil
  • 1/4 cup water (approximately)

Preparation

  1. Heat oven to 375F.

  2. In a large bowl, stir together soy flour, protein powder, garlic powder, oregano, pepper, salt, and sugar substitute.

  3. In a liquid measuring cup, whisk together eggs, oil, and water with a fork.​

  4. Pour the egg mixture over the flour mixture and stir. The dough will be sticky but should hold together. If it's overly stiff, you can add a little more water.

  5. Spread the dough out on a well-greased pan or a baking sheet lined with a silicone mat or parchment paper. You could also try a pizza stone. Wet your hands or spatula so you can spread out the dough smoothly.

  6. Place in the oven and bake for about 10 to 14 minutes, or until light brown.

  7. Remove from oven and cover with pizza toppings of your choice. Replace in oven and finish baking (for a faster finish, use the broiler) for a few more minutes.

Variations and Substitutions

Soy flour isn't the only low-carb substitute for traditional pizza crust. You could also try a low-carb flax meal crust or make a "meatza," complete with a meat-based crust.

As far as toppings go, get creative with low-carb meats and veggies. You could also skip the red sauce and make a white pie with greens like kale or spinach and low-carb cheeses, such as mozzarella, Parmesan, or goat cheese.

Cooking and Serving Tips

When working with the dough, follow these tips to ensure you get the crust you desire:

  • Wet your hands. If you're used to working with wheat flour doughs, you'll notice that this dough is more sticky. If you wet your hands, it will make the dough easier to handle.
  • Shape the dough to be round or square. You could also make it into an oblong shape on a baking sheet topped with a silicone mat. Alternatively, you can line the pan with oiled parchment paper.

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Article Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Messina M. Soy and health update: Evaluation of the clinical and epidemiologic literatureNutrients. 2016;8(12):E754. doi:10.3390/nu8120754