A pizza restaurant is certainly not the first choice when looking for a low carb meal. Can you even eat keto at Pizza Hut? Yes, you can! And we’ll tell you how.
Different Pizza Hut stores may offer different menu items. Our best recommendation for a low carb meal is sticking to naked traditional wings and a salad (no croutons).
If you’re on a keto diet, it’s always best to prepare your own meals at home. This way you can use high quality ingredients and know exactly what’s going into your food.
But, if you’re traveling, have a social obligation, or need a quick fix, and Pizza Hut is your only option, you don’t need to ruin your diet.
Here is how to order low-carb at Pizza Hut when eating a homemade ketogenic meal isn’t possible.
Tips For Ordering Low Carb at Pizza Hut
Pizza Hut has a signature red roof top and white lettering that makes it easy to distinguish from other restaurants.
In recent years, the restaurant has adopted a more modern look. You can either go in and sit down to eat or have your pizza delivered to you.
Some locations even have a lunch buffet where you can choose from all-you-can-eat pizza, pasta, breadsticks, salad, and dessert. As you can see, it’s a bit challenging to eat here if you need to avoid carbs.
You won’t find many healthy low carb options here, which is why we recommend eating at home whenever possible.
Doing so allows you to control the ingredients you cook with. Opt for high-quality grass-fed and organic meats, eggs, and cheeses.
Pair them with low-carb veggies such as broccoli, spinach, and onions, and you have the perfect ketogenic meal.
We like to remind readers that there is a big difference between eating low-carb and eating strict ketogenic.
If you must eat at Pizza Hut, follow these tips to keep it low-carb.
#1. Eat before you leave the house
You won’t find many vegetables at Pizza Hut, so your best bet is to order a meat-filled pizza pie and eat the toppings only or ordering sauceless wings.
The problem is that the ingredients used at Pizza Hut are highly-processed and likely cooked in cheap vegetable oil.
For example, Pizza Hut doesn’t mention that their meats and cheeses are organic, so you can assume they are not the best quality.
Additionally, their foods are covered in a sauce that you’ll need to ask to hold. Eating at home allows you to pick high-quality ingredients and prepare them in ketogenic-friendly oils.
If you know that your employer or work gathering will be hosting a luncheon and Pizza Hut will be catering, then try to eat something at home beforehand so you won’t be tempted to eat something you shouldn’t.
#2. Create your own pizza and eat the toppings only
Ordering a personal pizza is a good way to get the toppings you want, but you’ll still need to scrape them off the bread.
This can be messy and might draw some strange looks from others, but it’s worth it if you need to count your carbs.
If you can, order a personal pizza with bacon, sausage, cheese, and low-carb veggies such as mushrooms, spinach, and onions. Go with a thin crust as these are easier to scrape the toppings from.
Thick, doughy crusts tend to engulf the toppings and it can be hard to separate the toppings without getting some dough mixed in. Go easy on the tomato sauce and ask for extra cheese if you really want to fill up.
If you’re craving pizza, here are some low carb pizza recipes you can make at home:
- Keto Cauliflower Crust Pizza
- Keto Broccoli Crust Chicken Pizza
- Keto Chicken ‘Pizza’ Pie
- Keto Mexican Pizza
- Mini Chicken Crust Pizza
- Fat Head Pizza
#3. Ask about their salads and sandwiches
We noticed that the Pizza Hut menu doesn’t list salads or sandwiches on their regular menu, but they list nutritional information for several salads and sandwiches on their nutrition menu at the bottom of their website.
Salads and sandwich offerings may vary depending on location, but it’s worth asking if they offer any if you want an easy way to eat low-carb.
Here is a list of the salads on their nutrition menu. Be sure to hold the dressing on all salads.
- BLT salad without dressing 400 calories
- Chicken Caesar salad without dressing 470 calories
- Chicken garden salad without dressing 390 calories
- Classic Caesar salad no dressing 180 calories
- Garden salad no dressing 210 calories
- Italian garden salad without dressing 270 calories
- Side classic Caesar salad without dressing 110 calories
- Wingstreet buffalo chicken salad without dressing 750 calories (make sure this is not fried)
- Wingstreet crispy chicken Caesar salad without dressing 1030 calories (ask for grilled chicken instead)
- Zesty Italian salad without dressing 370 calories
- Zesty Italian Tuscan salad without dressing 370 calories
Here is a list of all the sandwich options, according to the nutrition menu. You’ll want to make sure you order these without the bun or sauce and get a side salad in place of the chips or fries.
- Black forest ham and cheese diablo sandwich
- Black forest ham and cheese sandwich
- Meatball sub sandwich (we recommend avoiding this as meatballs contain breading)
- P’zone (avoid this one as it’s wrapped in bread)
- Roasted turkey and provolone sandwich
- Steak and cheese hoagie
- Supremo sandwich
- Wingstreet buffalo chicken sandwich (make sure the chicken isn’t breaded)
- Wingstreet parmesan chicken sandwich (avoid this sandwich if it’s breaded)
- Wingstreet honey BBQ sandwich (make sure to hold the sauce and do not order if the chicken is breaded)
- Wingstreet honey BBQ sandwich with bacon (hold the sauce and do not order if the chicken is breaded)
#4. Order naked wings
According to the nutrition facts, the naked traditional bone-in wings contain 80 calories per wing, 4.5 grams of fat, no carbs, and 9 grams of protein. They are fried in soybean oil, which is less than ideal, but they don’t appear to have breading on them.
This means you can enjoy them in moderation. They are certainly a better option than eating pizza if you’re on a low-carb diet! Just be sure to eat these naked and choose a low-carb dipping sauce, such as ranch.
#5. Ask about breakfast
Most Pizza Hut restaurants don’t open until 11 AM, which means that it’s not really a breakfast place.
While there aren’t any breakfast options listed on the regular menu, we noticed that they list nutritional information for several express breakfast dishes on their nutrition menu.
A breakfast sandwich minus the bun can be a great low-carb snack if you don’t want to mess around with pizza. Not all Pizza Hut locations carry breakfast, so be sure to ask about these ahead of time. Here is a list of their express breakfast menu:
- Bacon, egg, and cheese biscuit
- Breakfast pizza (avoid this!)
- Egg and cheese biscuit
- Sausage biscuit
- Sausage, egg, and cheese biscuit
- Hash browns (these are also off-limits on the low-carb diet)
#6. Use the nutrition calculator
Pizza Hut has a handy nutrition calculator that can tell you exactly how many calories your dish has. While you won’t be able to look up the information for pizza toppings only, you can check out the wings and salads that they offer.
For example, the naked bone out wings contain 6 grams of carbs per wing. You wouldn’t be able to eat more than one of these if you wanted to keep your carbs down.
On the other hand, a serving of naked bone-in wings contain 0 grams of carbs. You can eat these on the ketogenic diet without too much worry.
#7. Don’t even bother with a gluten-free crust
Needless to say, gluten-free doesn’t always translate to being keto-friendly. Pizza Hut offers a gluten-free crust, but it’s not even worth the trouble of ordering it as it contains too many carbs to be eaten on a low-carb diet anyways.
What To Order at Pizza Hut
The most predominant food category on the menu at Pizza Hut is pizza. Like we mentioned above, you can avoid the carbs by scraping the toppings off the crust. This will likely get messy, so be sure to grab a fork.
We’ve looked through the entire menu at Pizza Hut and broken it down into what you should and shouldn’t eat on a low-carb diet. Here are some safe options and how to order them.
Pizza
Go easy on the tomato sauce and eat the toppings only:
- Create your own pizza (choose from the following toppings: sausage, pepper, olives, spinach, bacon, pepperoni, mushrooms, pork, chicken, steak, and onions)
- Pepperoni pizza
- Meat lover’s pizza
- Supreme pizza
- Hawaiian chicken pizza (hold the pineapple if you’re strict keto)
- Chicken, bacon parmesan pizza
- Backyard BBQ pizza (hold the BBQ sauce)
- Buffalo chicken pizza (hold the buffalo sauce)
- Veggie lover’s pizza (you may want to add meat)
Wings
- Large traditional naked wings (be sure to go with the naked wings and do not get any dipping sauce unless it’s garlic butter or ranch)
Salads
Check if your local Pizza Hut offers salads and be sure to order them without the dressing:
- BLT salad
- Chicken Caesar salad (hold the croutons)
- Chicken garden salad
- Classic Caesar salad
- Garden salad
- Grilled chicken Caesar salad (hold the croutons)
- Grilled chicken garden salad
- Italian garden salad
- Side classic Caesar salad (no croutons)
- Wingstreet buffalo chicken salad (make sure the chicken is not breaded and hold the buffalo sauce)
- Wingstreet crispy chicken Caesar salad (ask for grilled chicken instead and hold the croutons)
- Zesty Italian salad
- Zesty Italian Tuscan salad
Sandwiches
Again, ask to see if your Pizza Hut carries sandwiches and order it without the bun or sauce that comes on it:
- Black forest ham and cheese diablo sandwich
- Black forest ham and cheese sandwich
- Roasted turkey and provolone sandwich
- Steak and cheese hoagie
- Supremo sandwich
- Wingstreet buffalo chicken sandwich (make sure the chicken isn’t breaded and hold the sauce)
- Wingstreet honey BBQ sandwich (make sure to hold the sauce and do not order if the chicken is breaded)
- Wingstreet honey BBQ sandwich with bacon (hold the sauce and do not order if the chicken is breaded)
Breakfast
Order all breakfast sandwiches without the bun:
- Bacon, egg, and cheese biscuit
- Egg and cheese biscuit
- Sausage biscuit
- Sausage, egg, and cheese biscuit
Foods To Avoid at Pizza Hut
Needless to say, you can’t eat any of the bread or pizza crust at Pizza Hut. We recommend scraping all the toppings off a meat lover’s pizza and placing them on top of a side salad for a tasty low-carb meal.
Some foods aren’t worth trying to customize at Pizza Hut. We’ve made a list of them here so you won’t be tempted to order them.
- All breaded wings
- Hash Browns
- P’zone
- Chicken parmesan sandwich
- Breakfast pizza
- Meatball sub sandwich
- Crispy chicken salad (ask for grilled chicken instead)
- Crispy cobb salad (ask for grilled chicken instead of crispy)
- All sweetened beverages
- Stuffed garlic knots
- All breadsticks
- All desserts
- French fries
- Cheese sticks
- All sauces and salad dressings except for garlic butter
- All pasta dishes
- All soups
Conclusion
We definitely don’t recommend seeking out Pizza Hut if you’re hungry and need a low-carb meal because most of the foods at this restaurant don’t belong to the ketogenic list.
However, if you’re even in a situation where Pizza Hut is your only option for food, such as during a work lunch or meeting, then you can scrape the toppings off just about any pizza and add them to a salad.
Just be sure to hold any dressing that comes on the salad. You might want to request to make your own personal pizza so that you can load it up with lots of meat, cheese, and low-carb veggies.
Some locations offer sandwiches and salads, so be sure to ask about these options. You could get a chicken salad minus the dressing or a steak and cheese sandwich without the bun. We noticed that some locations also offer breakfast.
If this is an option, then order a piece of bacon, sausage, egg or cheese biscuit and toss the biscuit. You can also get their traditional naked wings, which aren’t breaded. Just be sure to avoid any dipping sauce except for garlic butter or ranch. Avoid all pasta dishes, desserts, breadsticks, and sweetened beverages.
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