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Easy Protein Sparing Pizza Crust

If you love pizza, you must try my Easy Protein Sparing Pizza Crust recipe!

This recipe for my Easy Protein Sparing Pizza Crust makes 4 crusts. If you only want to make 2 crusts, feel free to cut the recipe in 1/2. However, I suggest to make 4 pizzas and freeze them for easy dinners!

I grew up in Medford, Wisconsin, home of the first frozen pizza: Tombstone! It started in a bar located across the street from a graveyard. My dad worked at the bar making pizzas for his friend who owned it. When the pizzas started to get popular, my dad’s friend asked him if he wanted to be a part of the business. He politely said no, since my grandpa owned a plumbing and heating business and my dad always knew that he was destined to be a plumber (which he is to this day, as are my brothers). But this is one of the reasons I make this Easy Protein Sparing Pizza Crust often and always have them in my freezer. I grew up with pizzas in the freezer at all times!

To make my Easy Protein Sparing Pizza Crust, I used my favorite NEW Monk Fruit Allulose Blend from Impact! Other sweeteners will not work as well with my pizza crust recipe. Allulose melts unlike erythritol which helps make the pizza crust delicious and chewy.

Impact makes really great sweeteners! Other low-quality sugar substitutes often taste bitter, have artificial ingredients, additives, and fillers. Impact provides healthier, tastier solutions!

I highly suggest to order a few bags of their sweetener so you can make a lot of my yummy protein sparing pizza crusts! It is so easy and perfect for healthy dinners in an instant!

Another cool thing that I LOVE that Impact is that they do not use plastic and really cares about the environment!

Click HERE to find Impact sweeteners! and use code MARIA15 to SAVE!

Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time! 


Easy Protein Sparing Pizza Crust

Maria Emmerich
Prep Time 10 mins
Cook Time 15 mins
Course Bread, Carnivore, Dairy Free, Main Course, Nut Free
Cuisine American
Servings 16
Calories 33



  • 1 1/2 cups egg white protein
  • 1/4 cup allulose
  • 1/2 teaspoon Redmond Real salt
  • 1/2 teaspoon cream of tartar
  • 1 1/2 cups water


  • 1 cup tomato sauce
  • 3 tablespoons grated Parmesan cheese optional, omit for dairy free
  • 2 tablespoons allulose
  • 2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • ¾ teaspoon onion powder


  • Shredded mozzarella
  • Italian Sausage
  • Sliced Mushrooms
  • Fresh Basil Leaves


  • Preheat oven to 375 degrees F. Prepare 4 large baking sheets by placing a piece of parchment on them and avocado oil spray. Set aside.
  • Place the egg white protein, Impact allulose, salt, and cream of tartar into the bowl of your stand mixer (or any large bowl). Stir to combine well.
  • Add the water. Turn the mixer to high (or a hand mixer on high speed) and whip for at least 5 minutes or until stiff peaks form. Click HERE to find the 8 quart stand mixer I have so I can make a double batch of pizza crusts at once! Makes a GREAT gift!
  • Bake for 8-10 minutes or until light golden.
  • Meanwhile make the sugar free pizza sauce by placing all the ingredients in a small bowl and stir well to combine. Taste and adjust seasoning to your liking.
  • Remove the crust from the oven and top each crust with marinara sauce, shredded mozzarella and any pizza toppings you prefer.
  • You can either cover well and freeze the pizzas or bake them in a 375 degree F oven for 5-7 minutes or until cheese is melted.
  • ClickHERE to watch a very helpful video on Protein Sparingand how to do PSMF properly and avoid the weight loss mistakes I see all the time!


Nutrition (Pizza Sauce):
9 calories, 1g fat, 1g protein, 1g carbs, 1g fiber


Calories: 33 | Fat: 1g | Protein: 7g | Carbohydrates: 1g | Fiber: 1g | P:E Ratio: 7




Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

Click HERE to check out my supplement plans!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Cyn78 says:

    Hi Maria. Love your articles and recipes. I tried to order from Impact and wasn’t able to check out with items in my cart because their website said my address was invalid. Plus the website wouldn’t let me use your coupon you mentioned in your article. Just thought you ought to know. I’m hoping they can get their website fixed so I can order some of their product.

    • Maria Emmerich says:

      I’m sorry about that. Thanks for letting me know.

      • Kristi says:

        Hello Maria we have been eliminating gluten from my sons diet and I found your recipes. I am so happy with the bread recipe and wanted to ask about kids and the egg
        Protein powder. I assume it’s ok?

        • Maria Emmerich says:

          As long as they are over the age of one it should be fine as long as there is no allergy or sensitivity.

    • Linda says:

      Hello. Discount is not yet applying. Want to order! Thanks!

      • Maria Emmerich says:

        Lots of people have been able to use the discount. Try refreshing your screen, or using a different browser and then try again.

  • Pam says:

    does it get crisp?

  • Paddlefoot says:

    Do you roll out the dough or just press it into shapes? How big should each pizza be? Those steps were not in directions. TY.

    • Maria Emmerich says:

      Spread the dough onto your prepared pizza pan(s) in the shape and size you desire. For thickness, it depends on how thick you like your crust. Keep in mind it will rise a little while baking and then fall a little when it’s done. I like to spread mine to about 3/4 inch thickness.

  • Therese says:

    Would Besti allulose/ monkfruit blend work too?

  • Sheila DeLaurentis says:

    I have some kind of horrendous sensitivity to Allulose. I believe it might be the corn that it is made from but whatever the reason, I cannot use it. What would you suggest as an alternative? I usually use Swerve or Stevia, as Erythritol tends to give me headaches. I know, I know, I have a lot of sensitivities which is why I started Keto in the first place.

  • Sandra M says:

    What if we don’t have egg white protein on hand? Would real egg whites work, or egg whites from a carton? Or collagen powder on its own or with other items? Thanks!

  • Teri says:

    Is the sweetener a must in this recipe or can it be omitted? I can see in your other protein sparing pizza crust recipe, sweetener is not used.

  • Stephanie says:

    Can I use either a Allulose or Monkfruit if I don’t have the blend? Which would you prefer?

  • Wenchypoo says:

    Maria–nothing to do with pizza, but I wanted you to see this: https://lifehacker.com/make-a-cute-little-salami-rose-with-a-wine-glass-1848476339

    Valentine’s Day is coming…

  • Ken Leonardo says:

    Is the Pizza Crust Nutrition per serving?

  • Danielle Fortini says:

    So we make 4 crusts? Can you explain the servings? Is that per crust or overall?

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