Keto pizza just got a serious upgrade — and yes, the pineapple stays. 🍍

If you’ve ever stared longingly at a Hawaiian pizza while eating a plain salad, this recipe was made for you. I was shocked at how satisfying this low-carb pizza turned out to be — crispy crust, gooey cheese, savoury ham, a hint of sweetness, and a little kick from the jalapeños.

This keto pizza works because every ingredient is chosen to keep net carbs low while delivering real, satisfying flavour. The keto tortilla base crisps up beautifully, the mozzarella melts perfectly, and that small amount of pineapple? Barely moves the carb needle — but adds everything on the flavour side.

Follow The Keto Baking Mechanic on YouTube 🎥 for more Keto Low-Carb recipes 🥑🍰 that nourish while they satisfy. ✨ https://www.youtube.com/@ketobakingnechanic

✔️ Only 15g net carbs for the whole pizza (or just 3.8g per slice!) ✔️ 56g of protein — keeps you full for hours ✔️ Ready in under 20 minutes — no dough, no rising, no fuss ✔️ Strict keto version available — drop to just 10g net carbs total ✔️ 4 satisfying slices — perfect for a solo meal or to share

Perfect for keto beginners, low-carb pizza lovers, and anyone who refuses to give up Hawaiian pizza. 🍕

What Makes This Keto Pizza Different? 🧁

Traditional Hawaiian pizza is loaded with refined flour, sugar-heavy sauces, and processed dough — a carb nightmare for anyone eating low-carb or keto-friendly. Most “healthy” pizza swaps leave you with a soggy, cardboard-tasting crust that’s more disappointing than satisfying.

This recipe is different. The keto tortilla crust crisps up in the oven just like thin crust pizza should. It holds its toppings, delivers real bite, and won’t fall apart on you.

Here’s what sets it apart:

• 🍕 Real thin-crust texture — crispy edges, not soggy or soft
• 🍍 Pineapple included — only ~1–1.5g net carbs, so it earns its spot
• 🌶️ Jalapeño heat balances the sweetness for a complex flavour profile
• 💪 High protein from ham + mozzarella — this pizza actually fills you up

Why Does This Keto Pizza Recipe Work? 💪

✔️ Mega Protein: 56g from ham and mozzarella cheese ✔️ Ultra Low Net Carbs: Only 15g for the whole pizza ✔️ Simple Ingredients: Available at any Canadian or American grocery store ✔️ Meal Prep Friendly: Assembles in minutes; leftovers reheat well ✔️ Strictly Keto Option: Reduce cheese and pineapple to hit just 10g net carbs ✔️ No Dough Required: Skip the mixing, proofing, and mess entirely

What Are the Health Benefits of the Main Ingredients? 🌟

Mozzarella Cheese

• Protein Density: Mozzarella delivers high-quality complete protein to support muscle retention on a low-carb diet.
• Calcium Source: Supports bone density, which matters when eliminating grain-based foods.
• Low Net Carbs: Only ~4g net carbs per cup — exceptional for a flavourful, satisfying topping.

Ham (Natural Selections Sliced)

• Lean Protein: Ham is a high-protein, lower-fat meat that supports satiety and muscle maintenance.
• Low Carb: Contributes only ~2g net carbs while adding savoury, umami depth.
• Convenient: Pre-sliced, no cooking required — ideal for quick keto meal prep.

Keto Tortilla (Oroweat)

• High Fibre: With ~18g of fibre per pizza, this base dramatically reduces the net carb count.
• Crisp Crust Base: Crisps in the oven to mimic traditional thin-crust texture without any refined flour.
• Blood Sugar Friendly: The high-fibre content slows glucose absorption, supporting stable blood sugar levels.

Why this combination works: You get a complete macronutrient balance — fat, protein, and controlled carbs — in every bite. The mozzarella and ham keep you full, while the keto tortilla delivers the crust experience without the carb cost. Together, they create a satisfying, blood sugar-friendly meal.

What Are the Predominant Taste Sensations? 👅

The Five Tastes and Beyond

Top chefs understand that the most memorable dishes engage multiple taste sensations simultaneously. Beyond the basic four tastes we learn as children, culinary professionals work to balance sour (tangy), salty, sweet, bitter, and umami — that elusive fifth taste that brings roundness and depth.

Umami is the savoury richness usually associated with aged cheeses, cured meats, and deeply roasted ingredients. It’s the taste that makes you pause and think, “What makes this so good?” When you layer several of these sensations into a single dish, you create something that resonates on multiple levels.

Mouthfeel: The Hidden Dimension

Great cooking also considers mouthfeel — the physical sensations that complement and elevate flavour. There’s the fatty richness of melted cheese that coats your palate, the satisfying snap and crunch of a crispy crust edge, the warming heat of jalapeño, and the textural contrast between soft topping and firm base.

This Recipe

This keto pizza delivers a genuinely complex sensory experience. You get the savoury umami depth of melted mozzarella and cured ham (als0 salty), a bright sweetness from the pineapple, fiery heat from pickled jalapeños, and the tangy edge of tomato sauce — all on a crispy, crunchy tortilla crust that snaps satisfyingly with every bite.

What Ingredients Do You Need for Keto Pizza? 🛒

Base & Sauce

• 1 Oroweat Keto Tortilla — your crispy low-carb crust
• 2 tbsp Mutti Pizza Sauce — low-sugar, real tomato flavour

Toppings

• 1 cup shredded part-skim mozzarella (or ½ cup for strict keto)
• 2–3 slices Natural Selections Ham, roughly chopped
• 2 tbsp Dole Pineapple Tidbits, well drained
• 6–8 jarred pickled jalapeño slices — adds heat and balance

Can You Substitute Ingredients?

• Pizza sauce alternatives: Yes — any low-sugar tomato sauce works; just check the label for hidden sugars.
• Cheese options: Yes — provolone or a mozzarella blend works well; avoid pre-shredded with added starch where possible.
• Ham substitutes: Yes — cooked chicken, Canadian bacon, or prosciutto all work beautifully.
• Pineapple: Yes — omit entirely for strict keto, or substitute with a few roasted red pepper pieces for sweetness without the carbs.
• Tortilla brand: Yes — any keto-friendly, high-fibre tortilla will work; just verify the net carb count on your brand’s label.

What Equipment Do You Need to Make This Recipe? 🔧

• Oven — preheated to 400°F (204°C); a consistent temperature is key for a crispy crust
• Baking sheet or pizza pan — a flat, rimmed sheet works perfectly
• Parchment paper — prevents sticking and makes cleanup effortless
• Cheese grater (if using block mozzarella) — freshly grated cheese melts more evenly
• Small strainer or paper towels — to drain the pineapple thoroughly; excess moisture is the enemy of a crispy keto pizza crust
• Pizza cutter or sharp knife — for clean slices once baked

No stand mixer. No dough hook. No rising time. Just basic kitchen tools. 💪

How Do You Make Perfect Keto Pizza? 🍕

What Are Common Mistakes When Making Keto Pizza? 🔧

Problem: Soggy crust

• Solution: Drain pineapple completely and pre-bake the tortilla base for 3–4 minutes before topping.
• Why it happens: Excess moisture from toppings seeps into the thin tortilla base.

Problem: Cheese slides off

• Solution: Let the pizza rest for 2 minutes after baking before slicing.
• Why it happens: Molten cheese needs a moment to set before it can hold its position.

Problem: Burnt edges

• Solution: Watch the oven closely after the 8-minute mark; every oven runs differently.
• Why it happens: Keto tortillas are thinner than traditional dough and brown faster.

Problem: Bland flavour

• Solution: Season the sauce lightly with garlic powder or Italian seasoning before spreading.
• Why it happens: Low-sugar sauces can taste flat without a small seasoning boost.

Problem: Pineapple too sweet

• Solution: Reduce to 1 tbsp or swap for roasted red pepper for sweetness with fewer carbs.
• Why it happens: Even a small amount of pineapple has a prominent flavour on a thin crust.

Can You Make Variations of Keto Pizza? 🎨

BBQ Chicken Keto Pizza

• Swap pizza sauce for 2 tbsp sugar-free BBQ sauce
• Replace ham with shredded rotisserie chicken
• Smoky, tangy flavour profile — pairs beautifully with red onion slices

Pepperoni & Mushroom

• Replace ham and pineapple with pepperoni slices and sautéed mushrooms
• Classic, deeply savoury flavour — the ultimate comfort keto pizza

White Garlic Pizza

• Replace pizza sauce with cream cheese + garlic powder spread
• Top with spinach, mozzarella, and bacon bits
• Rich, indulgent mouthfeel with a creamy, garlicky base

Strictly Keto Hawaiian (10g Net Carbs)

• Reduce mozzarella to ½ cup and pineapple to 1 tbsp
• All other ingredients remain the same
• Perfect for those tracking tightly — same great flavour, fewer carbs

Meat Lover’s Thin Crust

• Layer ham, pepperoni, and crumbled cooked sausage
• High protein, maximum satisfaction — a true low-carb meal prep winner

What Are the Nutrition Facts for Keto Pizza? 📊

Below are two examples to help you choose the version that fits your keto goals.

✅ Regular Version

Whole Pizza Nutrition

Calories: 601
Fat: 30 g
Total Carbohydrates: 33 g
Fiber: 18 g
👉 Net Carbohydrates: 15 g
Protein: 56 g

Net Carb Breakdown (Where They Come From)

• Keto tortilla: ~4 g net
• Mozzarella cheese: ~4 g net
• Pizza sauce: ~2 g net
• Ham + jalapeños: ~2 g net
• Pineapple: ~1–1.5 g net

Per Slice (Rounded for Simplicity)

Calories: 150
Fat: 8 g
Total Carbs: 8 g
Fiber: 5 g
👉 Net Carbs: 3.8 g
Protein: 14 g

🍍🍕 Lower Carb Version (Not Strict Keto)

Changes Made

• Mozzarella reduced from 1 cup to ½ cup
• Pineapple reduced from 2 tbsp to 1 tbsp

All other ingredients remain the same.

Whole Pizza Nutrition

Calories: 436
Fat: 18 g
Total Carbohydrates: 28 g
Fiber: 18 g
👉 Net Carbohydrates: 10 g
Protein: 40 g

Net Carb Breakdown

• Keto tortilla: ~4 g net
• Mozzarella (½ cup): ~2 g net
• Pizza sauce: ~2 g net
• Ham + jalapeños: ~2 g net
• Pineapple: ~0.7 g net

Per Slice (4 slices)

Calories: 109 kcal
Fat: 4.5 g
Total Carbohydrates: 7 g
Fiber: 4.5 g
👉 Net Carbohydrates: 2.5 g
Protein: 10 g

⭐ Key Takeaway

Most of the net carbs in this pizza come from:

• Cheese (natural milk sugars)
• Tomato sauce (natural fruit sugars)
• The tortilla’s small net portion

The pineapple contributes only a small amount.

📝 Nutrition Calculation Sources (Brands Used)

Nutritional values were calculated using the following product brands:

Tortilla:
Oroweat Keto Tortilla

Pizza Sauce:
Mutti Pizza Sauce

Ham:
Natural Selections Sliced Ham

Pineapple:
Dole Pineapple Tidbits (drained)

Cheese:
Shredded part-skim mozzarella (standard North American label values)

Jalapeños:
Jarred pickled jalapeño slices (standard label values)

⚠️ Nutrition Disclaimer

Nutritional values are estimates only and may vary depending on brands used, ingredient preparation, and labeling differences between Canada and the United States (Health Canada vs. FDA standards). Always calculate using your exact ingredients if strict carb tracking is required.

Why These Macros Are Perfect for Keto 💪

• ✔️ Under 16g net carbs for the whole pizza — most keto meals aim for 20g daily total
• ✔️ 56g of protein supports muscle retention and satiety on a low-carb eating plan
• ✔️ Compare to traditional Hawaiian pizza: 60–80g net carbs per pizza — up to 5x more
• ✔️ The strict keto version hits just 2.5g net carbs per slice — remarkable for a real pizza experience

How Should You Serve Keto Pizza? 🍳

Classic Pairings

• Serve alongside a simple arugula salad with lemon vinaigrette
• Pair with sparkling water and a wedge of lemon for a refreshing combo
• Add a small bowl of olives and pickles for extra savoury, keto-friendly snacking

Hearty Meal Options

• Add a side of cauliflower soup for a full, warming low-carb meal
• Pair with roasted broccoli tossed in olive oil and garlic
• Serve with a protein shake post-workout for a high-protein recovery meal

Elegant Occasion Ideas

• Cut into small squares and serve as keto appetizers at a gathering
• Top with fresh basil leaves and a drizzle of olive oil just before serving
• Present on a wooden board with cured meats and cheese for a low-carb charcuterie spread

Lunch & Dinner Ideas

• Pack cold slices in a container for a keto meal prep lunch
• Reheat in a dry skillet for 2–3 minutes to re-crisp the crust
• Make two pizzas for a family pizza night — easy to customize each one

How Do You Store Keto Pizza? ❄️

Room Temperature:

• Best consumed immediately after baking; the crust stays crispiest within the first 30 minutes.
• Cover loosely if leaving out for up to 1 hour.

Refrigerator:

• Store in an airtight container or wrapped in foil for up to 3 days.
• Reheat in a dry skillet over medium heat for 3–4 minutes to restore the crispy crust — avoid the microwave, which softens the base.

Freezer:

• Freeze fully baked slices individually wrapped in parchment, then placed in a freezer bag — good for up to 4 weeks.
• Thaw in the fridge overnight or reheat directly from frozen in a 375°F oven for 6–8 minutes.

Pro Tip: Assemble the pizza ahead of time and refrigerate unbaked — bake fresh when ready for a just-made result every time.

Why Is Your First Bake a Practice Bake? 🎓

Here’s something I tell every new baker: your first attempt is a practice bake, and that’s perfectly okay.

Ovens vary wildly in actual temperature vs. what the dial says. An older oven may run 25°F cooler than a new one. Your keto tortilla brand may be slightly thicker or thinner than the one I used. Your pineapple might be juicier. Your cheese might melt differently.

You might also discover you’re a super taster — someone who picks up bitter or sweet notes more intensely than average. Or a non-taster, who needs a little more seasoning to feel fully satisfied. There’s no wrong answer; there’s just your answer.

The first bake tells you what to adjust. More heat? Less pineapple? Extra jalapeños? Experiment freely. The ingredients are inexpensive, the method is quick, and every bake teaches you something new about your oven, your palate, and your perfect keto pizza.

Master the Art and Science of Authentic Keto Sourdough

Why Keto Low-Carb Sourdough Belongs in Your Diet?

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3 FERMENTATION TECHNIQUES TO GET:

💪 THE POTENTIAL HEALTH BENEFITS SCIENCE TALKS ABOUT AND YOU’LL LOVE:

🔹 May improve nutrient bioavailability
🔹 May reduce phytic acid
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🔹 Contains prebiotic compounds that may support gut health
🔹 May offer easier digestibility
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90 SECOND KETO MAGIC COOKIE

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Master the 90 Second Keto Magic Cookie. A grain-free, chewy keto treat made with healthy fats and no added sugar. Microwave, air fryer, and oven methods included.

• Author: Shari MAC
• Prep Time: 2 Minutes
• Cook Time: 90 seconds
• Total Time: 3 Minutes 30 Seconds
• Yield: 3
• Category: Dessert, Snack
• Method: Air Fryer, Baking, Convection Oven, Microwave, Toaster Oven
• Cuisine: American
• Diet: Diabetic, Gluten-Free, Keto, Low-Carb

Ingredients

• 2 Large Egg Yolks
• 1 Tbsp Coconut Oil: Provides healthy fats and helps the cookie harden when chilled. (Another 1/2 tsp if cookies not sticking together)
• 1 Tbsp Brown Sugar Sweetener
• 1/2 tsp Vanilla Extract
• 2 Tbsp Chopped Pecans & 2 Tbsp Chopped Walnuts
• 1/4 Cup Unsweetened Coconut Flakes
• 1/4 Cup Sugar-Free or No Sugar Added Chocolate Chips*
• 1/2 tsp Xanthan Gum

Instructions

1. The Base: In a small bowl, whisk the Egg Yolks, Coconut Oil, Brown Sugar Sweetener, and Vanilla. Mix these together thoroughly until smooth.
2. The Mix-ins: Add the Pecans, Walnuts, Coconut Flakes, and Chocolate Chips.
3. The “Magic” Binder: Sprinkle the Xanthan Gum over the top of the mixture. Fold everything together until the dough starts to stick together and form a cohesive bond.
4. Form & Cook: Spoon 3 cookie dough mounds onto a piece of parchment paper on a microwave-safe plate.
5. The Setting Process: After cooking, let the cookies cool slightly on the plate, then place them in the refrigerator to harden. This chill is essential for the structure and “chew.”

Notes

Nutritional Value (Estimated per Cookie)

Please calculate your own nutritional values, as brands differ significantly. Additionally, the same brand will often have different values in Canada vs. the USA due to differing Health Canada and FDA regulations.

• Calories: 233 kcal
• Total Fat: 21g
• Net Carbs: 2.3g
• Protein: 3.3g

All information provided on this website regarding the health benefits of sourdough low carb bread is intended for educational purposes only. The content presented is not meant to be taken as specific medical advice.

HAWAIIAN KETO PIZZA

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This keto pizza thin crust Hawaiian recipe delivers only 15g net carbs per pizza with 56g of protein — ready in under 20 minutes. Perfect for keto and low-carb lifestyles.

• Author: Shari MAC
• Prep Time: 10
• Cook Time: 10
• Total Time: 20
• Yield: 1 pizza
• Category: Appetizer, Dinner, Lunch, Snack
• Method: Frying
• Cuisine: American
• Diet: Diabetic, Keto, Low-Carb

Ingredients

• 1 Oroweat Keto Tortilla
• 2 tbsp Mutti Pizza Sauce
• 1/2 to 1 cup shredded part-skim mozzarella
• 3 to 6 slices Natural Selections Ham, roughly chopped
• 1 to 2 tbsp Dole Pineapple Tidbits, well drained
• 6–8 jarred pickled jalapeño slices

Instructions

1. Heat a fry pan over medium heat — dry or with a small amount of oil
2. Place tortilla in pan and toast one side until golden and crispy
3. Remove tortilla and set on work surface, toasted side up
4. Spread pizza sauce evenly across the toasted side
5. Layer on mozzarella, ham, pineapple, and jalapeños
6. Add a little extra cheese on top if desired
7. Carefully return tortilla to the pan
8. Reduce heat to low and cover with a lid
9. Cook until cheese is fully melted
10. Slice into 4 pieces and serve

Notes

🍕 Keto Thin Crust Hawaiian Pizza — Nutritional Values

*Drizzles on top of pizza not included

Below are two examples to help you choose the version that fits your keto goals.

---

✅ Regular Version

Whole Pizza Nutrition

Calories: 601
Fat: 30 g
Total Carbohydrates: 33 g
Fiber: 18 g
👉 Net Carbohydrates: 15 g
Protein: 56 g

---

Net Carb Breakdown (Where They Come From)

• Keto tortilla: ~4 g net
• Mozzarella cheese: ~4 g net
• Pizza sauce: ~2 g net
• Ham + jalapeños: ~2 g net
• Pineapple: ~1–1.5 g net

---

Per Slice (Rounded for Simplicity)

Calories: 150
Fat: 8 g
Total Carbs: 8 g
Fiber: 5 g
👉 Net Carbs: 3.8 g
Protein: 14 g

---

---

🍍🍕Lower Carb Version

Changes Made

• Mozzarella reduced from 1 cup to ½ cup
• Pineapple reduced from 2 tbsp to 1 tbsp

All other ingredients remain the same.

---

Whole Pizza Nutrition

Calories: 436
Fat: 18 g
Total Carbohydrates: 28 g
Fiber: 18 g
👉 Net Carbohydrates: 10 g
Protein: 40 g

---

Net Carb Breakdown

• Keto tortilla: ~4 g net
• Mozzarella (½ cup): ~2 g net
• Pizza sauce: ~2 g net
• Ham + jalapeños: ~2 g net
• Pineapple: ~0.7 g net

---

Per Slice (4 slices)

Calories: 109 kcal
Fat: 4.5 g
Total Carbohydrates: 7 g
Fiber: 4.5 g
👉 Net Carbohydrates: 2.5 g
Protein: 10 g

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⭐ Key Takeaway

Most of the net carbs in this pizza come from:

• Cheese (natural milk sugars)
• Tomato sauce (natural fruit sugars)
• The tortilla’s small net portion

The pineapple contributes only a small amount.

---

---

📝 Nutrition Calculation Sources (Brands Used)

Nutritional values were calculated using the following product brands:

Tortilla:
Oroweat Keto Tortilla

Pizza Sauce:
Mutti Pizza Sauce

Ham:
Natural Selections Sliced Ham

Pineapple:
Dole Pineapple Tidbits (drained)

Cheese:
Shredded part-skim mozzarella (standard North American label values)

Jalapeños:
Jarred pickled jalapeño slices (standard label values)

---

---

⚠️ Nutrition Disclaimer

Nutritional values are estimates only and may vary depending on brands used, ingredient preparation, and labeling differences between Canada and the United States (Health Canada vs. FDA standards). Always calculate using your exact ingredients if strict carb tracking is required.