I kg chicken drumettes

2 tablespoons peanut oil

2 tablespoons soy sauce

2 tablespoons tomato sauce

1/4 cup honey

1 small clove of garlic, crushed

1/4 teaspoon fivespice powder

1/4 teaspoon salt

1. Mix ingredients in large bowl; add drumettes; stir to coat.
2. Place drumettes in flat shallow dish in one layer.

3. Preheat oven to 180 degrees ( not fan forced) – cook for 45 minutes, turning them
once. If they become too brown, reduce heat. If too dry add 1 tablespoon of water.

4. When ready, the outside should be sticky and caramelised and the inside soft
( chicken will almost fall away from bone)

Keto Pizza Crust – 3 Ingredients

Made with just three ingredients and on the stovetop, these keto Pizza bases are naturally gluten free, grain free, high protein, low calorie and have a nut free option!  Makes between 2-4 bases.

How to make a thick crispy keto pizza crust

For this pizza crust to come out really thick and chewy, you need to use a combination of whole eggs, egg whites AND increase the coconut flour by a tad.
* Using egg whites lends a chewier crust, and freezes better, also more durable.
* Using extra coconut flour works wonders – is like a sponge and soaks up the eggs/egg whites.
* Try using a small pan – they make perfect & even-sized mini bases and they freeze better.
*  They become smaller once they are fully cooked.
*  Use a skewer/fork to poke little holes over the top
*  Before freezing, cover with baking paper between each one. This (and the holes) helps with even cooking once they have been thawed, along with avoiding them sticking to one another.

**  if you prefer a slightly crisper crust, you are more than welcome to grill it for several minutes!

*  to mask egg-y taste, be generous with spices and pizza sauce. Or mixing a blend of salt, pepper, and mixed herbs through the batter for a flavourful flatbread….then top with cheese, antipasto or try truffle salt fresh rosemary and black pepper
*  If you had to really try and spread it out, too good coconut flour (brands vary) so add a little milk.
*  If you prep the batter you must make it immediately- It thickens the more you let it sit, so you are best not to prep it in advance.


For the coconut flour option

  • 8 large egg whites for thicker bases, use 5 whole eggs and 3 egg whites
  • 1/4 cup coconut flour sifted
  • 1/2 tsp BP
  • Spices of choice salt, pepper, Italian spices
  • 1 tbsp coconut flour to dust very lightly

For the almond flour option

  • 8 large egg whites
  • 1/2 cup almond flour
  • 1/2 tsp BP
  • Spices of choice salt, pepper, Italian spices

For the pizza sauce

  • 1/2 cup tomato sauce
  • 2 cloves garlic crushed
  • 1/4 tsp sea salt
  • 1 tsp dried basil


To make the pizza bases/crusts

  • In a large mixing bowl, whisk the eggs/egg whites until opaque. Sift in the coconut flour or almond flour and whisk very well until clumps are removed. Add the baking powder, mixed spices and continue to whisk until completely combined.
  • On low heat, heat up a small pan and grease lightly.
  • Once frying pan is hot, pour the batter in the pan and ensure it is fully coated. Cover the pan with a lid/tray for 3-4 minutes or until bubbles start to appear on top. Flip, cook for an extra 2 minutes and remove from pan- Keep an eye on this, as it can burn out pretty quickly.
  • Continue until all the batter is used up.
  • Allow pizza bases to cool. Once cool, use a skewer and poke holes roughly over the top, for even cooking. Dust very lightly with a dash of coconut flour.

To make the sauce

  • Combine all the ingredients together and let sit at room temperature for at least 30 minutes- This thickens up.


For a crispy pizza base, bake in the oven for 3-4 minutes prior to adding your toppings.

To freeze: If you want to freeze them, allow pizza bases to cool completely before topping with a dash of coconut flour and a thin layer of pizza sauce. Ensure each pizza base is divided with parchment paper before placing in the freezer.


Serving: 1Base | Calories: 125kcal | Carbohydrates: 6g | Protein: 8g | Fat: 1g | Potassium: 6mg | Fiber: 3g | Vitamin A: 5IU | Vitamin C: 1.7mg | Calcium: 10mg | Iron: 3mg | NET CARBS: 3g