Fathead dough has become a cornerstone in the keto and low-carb community, celebrated for its versatility and ease of use. Made famous by the movie "Fat Head," this dough offers a way to enjoy traditionally carb-heavy dishes while staying true to a ketogenic lifestyle. This article dives into everything you need to know about keto fathead dough, from its ingredients and preparation to various uses and helpful tips.
What is Fathead Dough?
Fathead dough is a gluten-free, low-carb, high-fat dough alternative that has gained immense popularity among those following ketogenic, LCHF (low carb, high fat), and gluten-free diets. The movie "Fat Head" inadvertently propelled this dough to fame, though the film itself doesn't feature the recipe. Instead, the recipe gained traction on the blog associated with the film. The movie is a tongue-in-cheek response to "Super Size Me," blending science and humor while exploring the effects of different diets.
The beauty of fathead dough lies in its simplicity and adaptability. With just a few basic ingredients, you can create a dough that serves as the foundation for a wide array of dishes, satisfying cravings without derailing your dietary goals. It's also very filling, which is an added bonus.
Core Ingredients of Keto Fathead Dough
Fathead dough typically includes:
- Mozzarella Cheese: Low-moisture, shredded mozzarella cheese is essential as it melts well and has a mild flavor, providing the dough's base. Avoid using fresh mozzarella packed in water, as it contains too much moisture. Pre-shredded mozzarella is convenient, but shredding a block of mozzarella yourself is preferable. Blocks of cheese don't have the added fillers in them to keep the pieces from caking together, like the pre-shredded varieties do. Mozzarella shredded off the block also melts easier to make for an easier to work with fathead dough, and (in my opinion) it just tastes better!
- Almond Flour or Coconut Flour: Almond flour is the preferred choice for many due to its texture and ease of use, but coconut flour can be used as a nut-free alternative. It's important to note that almond flour does not have a 1:1 substitution ratio with coconut flour. Coconut flour is much more absorbent than almond flour, so you'll need much less of it. Usually when making a coconut flour substitution, I start with ⅓ as much of the almond flour the recipe calls for.
- Cream Cheese or Butter: This adds richness and helps to create a smooth dough consistency. Both cream cheese and butter are interchangeable in this recipe.
- Egg: One large egg is typically used to bind the ingredients together. Use room temperature (for no eggy taste) free-range fresh eggs.
- Baking Powder: This helps give the dough a slight rise, resulting in a more bread-like texture.
How to Make Keto Fathead Dough: Step-by-Step Instructions
Making fathead dough is a straightforward process that requires minimal effort and time. Here’s a detailed guide:
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- Melt the Cheeses: Place the mozzarella and cream cheese in a medium-size microwaveable bowl. Microwave for 1 minute, stir, and then cook for another 30 seconds. In a large, microwave-safe bowl, melt the cream cheese (or butter) and mozzarella together. This will take about 1 minute, but should be done in 30 second increments at most to avoid burning the cream cheese.
- Combine Melted Cheeses: Once melted, stir the cream cheese (or butter) and mozzarella together until smooth.
- Add Egg: Add your egg and continue to stir until everything is well combined. (If your dough is too stiff or will not spread, it may be too cold. Place it back in the microwave for 5-10 seconds and it should be easier to spread)
- Mix Dry Ingredients: In a separate bowl whisk together your almond flour (or coconut flour), any seasonings, and baking powder.
- Combine Wet and Dry: Mix the cheese and egg mixture into the dry ingredients and stir until a soft ball of dough forms. This dough ball will be sticky.
- Knead the Dough: Let the dough cool slightly, then knead until smooth. Using wet hands, work the dough and form it into whatever shape you need for your recipe. This example shows a rectangular keto pizza crust. You can also opt for the method of rolling the dough between two sheets of parchment paper so that you get an easy, even roll without the dough sticking to anything.
- Bake: Bake at 400° F for 12-15 minutes.
Conventional Method
- Place mozzarella and cream cheese into large microwave safe bowl. Heat on high for 2 minutes. (See notes) Stir to combine.
- Add egg and baking powder. Stir well. Mixture should foam up and change the structure of the cheese.
- Stir in remaining ingredients and continue to stir until the dough forms (1-2 minutes).
- Roll between 2 sheets of baking paper to your desired shape and thickness. Use as per recipe instructions.
Thermal Method
- Add cheese and cream cheese to mixer; Chop 5 sec/speed 5.
- Melt cheese 3 min/90°C/speed 3.
- Add eggs and baking powder and mix 15 sec/speed 3.
- Add remaining ingredients; mix 10 sec/speed 3.
- Knead 1 min/dough setting.
Tips for Perfecting Your Fathead Dough
- Microwave in Intervals: To prevent burning the cheese, microwave in 30-second intervals, stirring in between.
- Adjust Consistency: If the dough is too sticky, add a little more almond flour until it reaches the desired consistency.
- Use Wet Hands: When working with the dough, wet your hands to prevent it from sticking.
- Chill the Dough: Allowing the dough to chill in the refrigerator can make it easier to roll and manage.
- Roll Between Parchment Paper: To prevent sticking, roll the dough between two sheets of parchment paper.
Troubleshooting Common Issues
- Dough is Too Sticky: This is a common problem, but easily fixed. Gradually add more almond flour until the dough is no longer sticky.
- Dough is Too Stiff: If the dough is too stiff or will not spread, it may be too cold. Place it back in the microwave for 5-10 seconds and it should be easier to spread.
- Eggy Taste: Using room temperature eggs can help minimize any eggy taste in the final product. My guess is something is missing or you have not mixed it enough in the bowl first. Keep Mixing with a stiff spatula! The only moisture is from eggs so it should not be wet. If it does not “dry up” then add a little more almond meal to your dough.
Versatile Uses for Keto Fathead Dough
Fathead dough's versatility makes it a go-to for many keto recipes. Here are just a few ideas:
- Pizza Crust: This is perhaps the most popular use. Roll out the dough, add your favorite toppings, and bake for a delicious keto-friendly pizza. This keto fathead pizza dough recipe is super simple to make with just a few ingredients. Plus, the texture is not only chewy like normal pizza dough, but it’s also sturdy enough to pick up a piece to eat!
- If adding veggies to your pizza, I suggest dicing bell peppers and mushrooms and sautéing them first on the stove before topping the pizza (but just personal preference).
- Add any desired pizza toppings, cheese, and sauce you’d like to the top of the crust. (Keep in mind, if using raw meat you’d want to cook it first before putting on pizza.) Continue cooking in the oven for 5 minutes until cheese melts.
- Calzones: Fathead dough can also be used to make keto calzones.
- Dinner Rolls: Shape the dough into rolls and bake for a keto-friendly bread alternative.
- Bagels: You can use this dough to make fathead bagels.
- Sausage Rolls: Try the fathead pastry with Fathead Sausage Rolls.
- Low Carb Buns: Use the fat head pastry for low carb buns.
- Danish Pastries: Use the fat head pastry for Danish pastries.
- Pie Crusts: Use the fat head pastry for anything from pie tops.
- Pasta: Yes, you can use this for a keto lasagna pasta.
- Flatbread: Use the fat head pastry for flat bread.
- Fathead Pizza Dough: Use the fat head pastry for fathead pizza dough.
Freezing and Storing Fathead Dough
Fathead dough can be made in advance and stored for later use.
- Freezing Uncooked Dough: Once you have made the dough, wrap it in plastic wrap (cling film) and freeze it. Let it defrost completely before using and there shouldn't be any changes in taste or texture. If you're interested in making the fathead dough ahead of time and freezing it for later, I would recommend rolling out the prepared dough, then wrapping it tightly in cling wrap before storing it in the freezer. When it's time to make your pizza, bake the frozen dough in the oven for 5-10 minutes before topping it and finishing off the baking. You sure can! I have frozen it pre-rolled and in a ball. Defrost it in the fridge overnight and bring it to room temperature before rolling it to use in your recipe.
- Freezing Cooked Products: Depending on the final use, you can freeze it after it's been cooked. This is particularly useful for pizza bases - just load up the frozen fathead pizza crust with your required toppings and bake in the oven. If you're looking at finished recipes like low carb sausage rolls or fathead bread rolls then they freeze really well once cooked and cooled.
- Refrigerating Dough: This fathead dough can also be refrigerated or frozen if you’d like to prep a few balls of dough ahead of time to have them available when you’re ready to bake. Flatten out the dough on parchment paper, then put a lightly oiled piece of parchment paper over the top of the dough and press down with your hands versus a rolling pin.
Nutritional Information
Even though this recipe is very low carb, it still comes with some (mostly from the almond flour). The exact nutritional content will vary based on the specific ingredients and quantities used.
Can You Buy Pre-Made Fathead Dough?
Yes! I had been wanting someone to do this for so long, and it's finally available from Fattyhead Keto Crust! You can buy the dough made into everything from baguettes to pizza crust, and there are even pre-made frozen pizzas loaded with keto-friendly toppings! I've ordered Fattyhead and seen it in my local Hy-Vee store. It's a super delicious, convenient option, and I even have some left in my freezer!
Variations and Additions
- Nut-Free Fathead Dough: By the way, you can also make a nut-free version of fathead dough - by using coconut flour instead! You can make a fathead dough with coconut flour (use 50g). Almost any low carb flour can be used. You can also make it with flaxseed flour/meal (use 50g), chia flour (use 50g), or sesame flour. So, it is possible to have a nut-free fathead. This will also be great for nut-free lunch box meals that are still low carb.
- Cheese Variations: Absolutely! You can use cheddar or a combination of cheddar/mozzarella. Other cheeses like gouda, Emmental or Massadam would also be fine.
- Adding Seasoning: Add flavor: when I first tried fathead dough, I was a bit disappointed because it didn’t really taste like anything. However, this recipe adds some seasoning and flavor!
Detailed Recipe
Ingredients
- 1.5 cups shredded mozzarella cheese, low moisture
- 2 oz Cream Cheese, cut into chunks
- ½ Teaspoon baking powder
- ½ tsp Garlic Powder
- ½ tsp Italian seasoning
- 1.5 tsp onion salt, I use the one from Trader Joes because it has a blend of onion powder, salt, and parsley. It is also pretty low in salt.
Instructions
- In a large, microwave safe bowl, melt the cream cheese (or butter) and mozzarella together. This will take about 1 minute, but should be done in 30 second increments at most to avoid burning the cream cheese.
- Once melted, stir the cream cheese (or butter) and mozzarella together until smooth. Add your egg and continue to stir until everything is well combined. (If your dough is too stiff or will not spread, it may be too cold. Place it back in the microwave for 5-10 seconds and it should be easier to spread)
- In a separate bowl whisk together your almond flour (or coconut flour), any seasonings, and baking powder.
- Mix the cheese and egg mixture into the dry ingredients and stir until a soft ball of dough forms. This dough ball will be sticky.
- Using wet hands, work the dough and form it into whatever shape you need for your recipe.
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