Home » Keto Lupin Flour Pizza Crust: How To Make It Two Ways (With Helpful Videos)!

Keto Lupin Flour Pizza Crust: How To Make It Two Ways (With Helpful Videos)!

keto lupin flour pizza crusts two ways side by side
keto lupin flour pizza crusts two ways side by side

We are going to explore two different techniques for making a keto lupin flour pizza crust:

  1. The “fathead” dough technique – using mozzarella, cream cheese, an egg, and lupin flour; and
  2. The yeast dough technique – using vital wheat gluten, oat fiber, lupin flour, xanthan gum, and yeast as the base ingredients.

If you don’t know what lupin flour is or are wondering how to use lupin flour in recipes, you can find all of this helpful information in my other post, Lupin Flour Recipes: Everything You Need To Know.

Lupin, or Lipine, is a legume related to the peanut so this flour should be used with caution if you have an allergy to peanuts or other legumes.
lupin flour pizza crust fathead flatbread
Lupin flour “Fathead” Flatbread

I have made both versions of this lupin pizza crust numerous times, and I can honestly say that they are both really good!

And one of my favorite ways to use these recipes is to make a flatbread.

But what is the difference between the two techniques?

Well, the first and most important difference between these lupin flour pizza crusts is that one of these techniques contains gluten.

So if you are keto and gluten is not an issue for you, then either technique can work for you.

It will just be a matter of preference.

I will briefly explain each of these techniques and how they can be used with lupin flour.

(This post may contain affiliate links. You can read my full affiliate disclosure here.)

“Fathead” Lupin Flour Pizza Crust

The “fathead” technique is probably the most widely used technique for making any sort of keto dough or crust.

It can be used for any baked sweet or savory keto recipe that requires some sort of bread-like base.

The term “fathead” comes from a 2009 documentary refuting claims that diets that are high in fat are unhealthy, or the lipid hypothesis, as it has been widely believed for many years in the medical community.

The basic keto “fathead” dough recipe uses 4 main ingredients:

  • almond or coconut flour
  • shredded mozarella cheese
  • cream cheese
  • eggs

To make a lupin flour pizza dough crust, simply replace the almond or coconut flour in a recipe with lupin flour.

Technique #1: How To Make “Fathead” Lupin Flour Pizza Crust

This technique is completely gluten-free and is the quickest way to make a keto pizza dough with lupin flour.

In a basic “fathead” dough recipe simply replace almond flour with a 1:1 ratio with lupin flour (for example, 1 cup of lupin flour in place of 1 cup of almond flour).

If you are adapting a recipe that uses coconut flour, replace it with a 2:1 ratio to start, then add a teaspoon of lupin flour at a time if needed to absorb any excess liquids (for example, 1 cup of lupin flour in place of ½ cup coconut flour).

Because this technique contains egg and cheese as ingredients, it is normal if it is on the “stickier” side.

If this becomes an issue, simply rub your hands with a bit of oil while handling the dough.

Ingredients:

  • lupin flour
  • shredded mozzarella cheese
  • cream cheese
  • egg

Equipment:

  • mixing bowl
  • mixing spoon or silicone spatula
  • parchment paper
  • rolling pin
  • baking tray
  • microwave or stove
  • oven

Why Do You Need Both Mozzarella AND Cream Cheese in the “Fathead” Recipe (Or Why They Work Well Together)?

I have often wondered why both of these cheeses were needed (or work so well together) to make a “fathead” dough, and the internet always left me hanging!

So I investigated a bit on my own by looking up the ingredients of each commercially processed cheese product – and these were my conclusions:

CheeseIngredient(s)Purpose in “fathead” dough
Shredded MozzarellaCellulose Powder – an anti-caking agent and absorbs excess moisturekeeps the dough from being too “wet”
Cream CheeseCarob Bean Gum – stabilizer, thickener
Carrageenan – stabilizer, thickener
Xanthan Gum – stabilizer, thickener
aids in the pliability of the dough and prevents oil separation in the cheese

Why Are There Eggs In the “Fathead” Dough Recipe?

Basic cooking knowledge and experience tell us that eggs act as a leavening agent, making the “fathead” dough fluffier. The egg makes the dough chewy due to the protein, while it binds the ingredients together.

But I can tell you from personal experience (and by reading about this dough in many online forums), it can totally be omitted if you have an allergy or if you just plain don’t want to use it.

The taste will not be affected.

Step 1:

Melt mozzarella and cream cheese in a microwave-safe bowl on medium-high for 90 seconds stirring halfway through, or on a stove over medium heat using a double boiler technique while stirring regularly (melting time will vary). Allow the cheese to cool for 2 minutes.

Step 2:

Add lupin flour and beaten eggs to the melted cheese, mixing with a spoon or spatula. Finish kneading the ingredients by hand to make a dough. (If the dough becomes hard while kneading, heat in for a few seconds in the microwave to soften.)

Step 3:

Place dough between two pieces of parchment paper. With a rolling pin, roll out your dough to your desired shape. Do not roll it too thin if you want the crust to maintain its shape when baked. Rolling it out too thin will cause the crust to be overly soggy, especially if adding sauce and other toppings.

Step 4:

Remove the top layer of parchment and transfer the bottom sheet (with dough on top) to a baking tray. With a fork, poke holes over the pizza dough to avoid large air bubbles.

  • If making a pizza with toppings, skip to step 6.

Step 5: (Lupin Flour “Fathead” Flatbread)

Brush some Italian seasoning (my favorite blend) mixed with olive oil over the pizza dough, then sprinkle lightly with mozzarella cheese. Bake 8-10 minutes or until golden brown. Remove from oven and cool for 5 minutes before slicing, if you choose to do so.

Step 6:

Add your sauce and toppings, then place the baking tray into the oven to bake for 8-10 minutes until the toppings have baked and browned slightly. Remove from the oven and cool for 10 minutes so that the crust can harden a bit before slicing.

Airy and Crispy Lupin Flour “Fathead” Crust

Tips for Making Pizza With Lupin Flour Crust:

Make sure your mozarella is shredded and part-skim: no fancy balls of cheese here – they contain way too much liquid!

Allow your cheese to cool down enough before adding the egg (unless you like scrambled eggs in your pizza crust).

Pay close attention to cooking times (browning) as the dough will already be a natural golden yellow from the lupin.

Do not add too much sauce or too many toppings on the “fathead” crust as it won’t be as sturdy as a crust containing wheat flour (re: floppy pizza).

Keto Lupin Flour Pizza Crust Fathead Dough

“Fathead” Lupin Flour Pizza Crust (Gluten Free, Keto)

FamilyandGlamour
The basic keto "fathead" pizza dough recipe gets a makeover with protein-rich lupin flour with 4.5 net carbs per serving*!
4.82 from 44 votes
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Course
Cuisine Italian
Servings 4
Calories 237 kcal

Equipment

Ingredients
  

  • 1 cup shredded mozzarella, part skim
  • 3 tbsp full fat cream cheese
  • 1 egg
  • 1 pinch salt
  • ½ cup lupin flour
  • oat fiber for dusting

Instructions
 

  • Preheat oven to 400 ° (200° Celsius)
  • Whisk the egg in a smaller bowl until scrambled. Season with a pinch of salt.
  • Add the shredded mozzarella and cream cheese to a microwave safe bowl. Warm through on medium power for 45 seconds. Remove the bowl and stir. Place the bowl back into the microwave and warm for an additional 40 seconds. Remove the bowl and allow to cool for 2 minutes.
    If melting the cheese on a stovetop, use the double boiler method on medium heat, stirring regularly until the cheese is melted through. Remove cheese from the heat and allow it to cool for 2 minutes.
  • Add the scrambled egg to the melted cheese, stirring quickly to incorporate.
  • Fold the lupin flour into the cheese mixture, blending all together. Use your hands to knead the dough while sprinkling a small amount of oat fiber to make the dough less sticky and easier to handle.
  • Place the ball of dough between two sheets of parchment paper. Using a rolling pin, roll out pizza dough to desired thickness and shape. Remove the top sheet of parchment paper and slide the bottom sheet with pizza dough onto a baking tray. Poke holes all round the dough with a fork.
  • Bake the dough for 10 minutes or until lightly browned. Remove and add pizza toppings. Bake for an additional 8-10 minutes or until toppings are lightly browned and heated through.
    If making a flatbread, simply brush the raw dough with olive oil and sprinkle with herbs and mozzzarella cheese before baking for 10-15 minutes, or until golden brown.

Notes

  • *Nutrition information is for lupin flour pizza crust only (no toppings).
  • Take caution when melting the cheese together – it can get scalding hot!
  • Remember to stir the cheese during the melting process to prevent “hard” spots and chunks of burnt cheese.
  • The baked pizza crust may be frozen (before any toppings are added) for up to 1 month.
  • A finished pizza can be refrigerated for up to 4 days in an air-tight container to keep moisture out.  (Although due to the crust, it is best if eaten fresh.)
  • To reheat, place the pizza on a parchment paper-lined baking tray and heat in the oven at 350 degrees (175 Celsius) until warmed.

Nutrition

Sodium: 379mgCalcium: 379.91mgSugar: 1gFiber: 5.5gPotassium: 154mgCholesterol: 85mgCalories: 237kcalSaturated Fat: 9.8gFat: 17gProtein: 21gCarbohydrates: 10gIron: 0.33mg
Keyword lupin flour, lupin flour pizza crust, keto pizza dough, fathead dough, gluten free, nut free
Tried this recipe?Let us know how it was!

More Keto Bread Recipes Using Lupin Flour…

Technique #2: How To Make A Yeasted Lupin Flour Pizza Crust

This technique contains gluten as an ingredient so that the yeast can create a more bread-like texture, like traditional non-keto pizza dough crust.

As I stated earlier, I have tried both techniques for making a dough with lupin, but I have to say that this is my favorite technique!

If you are keto and miss that authentic bread-like texture in pizza or bread period – this pizza crust recipe is the closest thing to it.

And if you have been following my blog then you already know that I am strictly no-gluten.

I am (99.99% of the time), with the exception of this lupin flour crust!

lupin flour pizza crust how to make it two ways yeast ingredients

Ingredients:

  • lupin flour
  • vital wheat gluten
  • oat fiber
  • powdered sweetner (ie.,erythritol)
  • xanthan gum
  • salt
  • instant or quick rise yeast
  • softened butter
  • honey
  • hot water
  • egg

Equipment:

  • stand mixer or hand mixer with a dough hook attachment
  • stand mixer bowl or mixing bowl for wet ingredients
  • mixing bowl for dry ingredients
  • whisk
  • mixing spoon
  • plastic wrap
  • rolling pin
  • baking tray or pizza stone
  • oven

What Is Vital Wheat Gluten and Why Do I Need It For A Yeast Lupin Flour Pizza Crust?

Vital wheat gluten is simply, gluten. It is the basic protein found in wheat made by washing and removing all of the starch from the wheat. What is left is pure gluten that is then dried and ground into a powder.

It is not flour, but it looks like it because of the powder form.

The vital wheat gluten is needed for the yeast to react with to give the crust the “lift.” Without gluten, the carbon dioxide could not form to make those beautiful light bubbles and holes in the bread!

It is also extremely high in protein with 21 grams and very low in carbohydrates at only 4 grams (per1 ounce serving, or 30 grams), making it perfect for this keto lupin pizza crust!

What is Oat Fiber and What Purpose Does It Serve?

Oat Fiber is a very fine powder made from grinding the hull, or shell, of the oat kernel and is gluten-free. It is also a completely insoluble fiber meaning it passes through the body without affecting blood sugar – zero carbohydrates!

It is often used to add bulk and structure to baked products like this lupin pizza crust.

Why Am I Adding Powdered Sweetner to a Lupin Pizza Crust?

The purpose of the sweetener is to mask any unpleasant bitterness from the lupin flour.

Some brands of lupin flour have more of a bitter taste than others, however, I find that Lupina is one of the least bitter and best-tasting lupin flours on the market. Anthony’s also makes a good product that I use if I can’t get my hands on Lupina.

What Is Xanthan Gum and Why Do I Need To Use It?

As mentioned before xanthan gum is a fermented sugar that is powdered and added as a stabilizer and thickener to foods. In the case of this lupin pizza crust, and gives it more “chew” and pliability.

What Is The Difference Between Instant and Quick Rising Yeast?

Instant yeast needs to be dissolved in water before using, while quick rise yeast can be mixed right into dry ingredients. Neither requires proofing.

Instant yeast requires no proofing time and dissolves and activates faster in liquid. This yeast gives two rises if needed.

Quick rise yeast requires no dissolving, and therefore no proof time as well. With quick rise yeast, you can skip the first rise and immediately go to the formation and second rise of any baked bread.

Why Is There Honey in a Keto Lupin Flour Pizza Crust Recipe?

The honey is added to activate the yeast. The yeast “eats” all of the sugar in the honey and releases carbon dioxide. As these bubbles are formed the sugar is being eaten, therefore eliminating all sugar and carbohydrates from the honey.

Step 1:

Add all of the dry ingredients into a second bowl (lupin flour, vital wheat gluten, oat fiber, xanthan gum, salt, and powdered sweetener). Mix together with a whisk until all ingredients are uniform.

Step 2:

In the main mixing bowl (stand mixer bowl) add the water, yeast, and honey. Whisk together until well incorporated. Add the egg and butter into the bowl and whisk together until everything is well combined.

Step 3:

Add all of the dry ingredients into the main mixing bowl of wet ingredients. Lock the bowl onto the stand mixer and begin to combine the ingredients on medium speed using the dough hook, periodically scraping the sides of the bowl with a rubber spatula. Continue to knead the dough for 8-10 min or until the dough gets a good stretch to it.

Step 4:

Remove the dough hook and loosely place a sheet of lightly oiled plastic wrap over the dough. Allow the dough to rise for 45 minutes.

Step 5:

Remove the dough from the bowl and place it onto a work surface sprinkled with oat flour to prevent sticking. At this point, you may divide the dough in half to make two thin-crust pizzas or leave it whole to make one pizza with a thicker crust. With a rolling pin, roll your lupin flour dough out to your desired shape and thickness (adding more oat flour when needed). Using a fork, puncture holes in the crust to prevent air bubbles while baking.

  • If making a pizza with toppings, skip to step 7.
Keto Lupin Flour Pizza Crust with Yeast Flatbread
Lupin Flour Flatbread With Yeast

Step 6: (Lupin Flour Yeast Flatbread)

Brush the pizza dough with the Italian seasoning /olive oil mixture. Sprinkle lightly with mozzarella cheese. Bake 15-20 minutes or until light golden brown. Remove from oven and cool for 5 minutes before slicing, if you choose to do so.

Step 7:

Place pizza dough onto a baking sheet or pizza stone and add your sauce and pizza toppings. Bake for 15-20 minutes or until lupin pizza crust is lightly browned and the toppings are baked to the desired doneness. Remove from the oven and allow to cool 5-10 minutes before slicing.

Keto Lupin Flour Pizza Crust (with Yeast)

Lupin Flour Pizza Crust With Yeast (Keto)

FamilyandGlamour
This lupin flour pizza crust is closest you can get to a high-carbohydrate wheat flour pizza crust! This authentic pizza crust dupe is made possible using a combination of vital wheat gluten and yeast, giving it the perfect airy texture and chew with ony 14 net carbs for 1 whole thin pizza crust!
4.95 from 20 votes
Prep Time 1 hr
Cook Time 20 mins
Total Time 1 hr 20 mins
Course Main Course
Cuisine Italian
Servings 1 pizza crust
Calories 294 kcal

Equipment

  • mixing bowl for dry ingredients
  • stand mixer bowl/bowl for wet ingredients
  • mixing spoon or silicone spatula
  • stand mixer or hand mixer with dough hook attachment
  • plastic wrap
  • fork
  • pizza baking tray or baking tray

Ingredients
  

Instructions
 

  • Preheat your oven to 400° (200° Celsius)
  • In the stand mixer/wet ingredient bowl add yeast, water, and honey. Whisk until blended. Add butter and egg then whisk until well incorporated.
  • In a bowl add lupin flour, oat fiber, xanthan gum, salt, vital wheat gluten, and sugar substitute. Mix together until well incorporated.
  • Add dry ingredients to the bowl of wet ingredients. Attach bowl to stand mixer (if using) and begin to mix on medium speed with a paddle attachment. After 15 seconds switch over to the dough hook and knead the dough for 8-10 minutes.
  • After kneading, lightly oil a sheet of plastic wrap and loosely place it over the dough. Allow the dough to rise 40-45 minutes.
  • After rising, remove the dough and divide it in half for two thin-crust pizzas, or leave it whole for a thicker pizza crust. Lightly dust your dough and work surface with oat fiber and roll out your pizza dough.
  • Poke holes all around your pizza dough. Add sauce and other toppings. Bake pizza 15-20 or until crust and toppings are lightly browned (or until your desired doneness).

Notes

  • *Nutrition information is for half of the lupin flour pizza dough or 1 whole thin crust pizza (no toppings).
  • The raw pizza dough may be refrigerated for up to 4 days wrapped in lightly oiled plastic wrap, and frozen for up to 3 months.
  • The baked pizza crust may be refrigerated for up to 4 days wrapped in plastic wrap, or frozen for up to 4 months.
  • To reheat the lupin flour pizza crust, place on a baking sheet and place in a 350 degree (170 Celsius) oven for 10 minutes or until warmed through.

Nutrition

Serving: 0.5recipeSodium: 108mgCalcium: 85.22mgSugar: 0.6gFiber: 20.4gPotassium: 216mgCholesterol: 108mgCalories: 294kcalSaturated Fat: 4.5gFat: 10gProtein: 44gCarbohydrates: 34gIron: 2.89mg
Keyword lupin flour, lupin flour pizza crust, yeast lupin flour pizza crust, keto pizza dough, vital wheat gluten, yeast dough
Tried this recipe?Let us know how it was!

Want to Use Lupin Flour For Something Sweet?

THE BEST GOOEY CHOCOLATE CHIP LUPIN FLOUR COOKIES (GLUTEN-FREE)

Gooey Chocolate Chip Lupin Flour Cookies plate

Have you ever made a pizza crust with lupin flour or would you consider it?

If you have made it before, which technique did you use?

What are your thoughts on lupin flour?

Let me know in the comments!

And if you try it, post a photo on Instagram and tag us!

@familyandglamour

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3 Comments

  1. Marcy
    October 5, 2021 / 3:25 pm

    5 stars
    I really miss a good pizza! I’m gluten intolerant and tried everything from cauliflower crust, coconut/almond/rice/corn flour crust and it’s not the same. Never heard of lupin flour before, the texture is key and this looks very nice and fluffy!

    • familyandglamour
      Author
      October 7, 2021 / 1:19 am

      Hi Marcy!

      Please do give lupin flour a try!

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