Low carb pizza, completely vegan!
| Tags: | Proteins |
|---|---|
| Time: | Preparation time , cooking time , total time |
| Serves: | 2 people |
I really like pizza, real pizza. Cauliflower crusts and what have you can be good too, but sometimes I just want my pizza to have a bread crust. That's where this recipe comes in. As in my other low carb bread recipes, I used wheat gluten for authentic bread texture, but replaced the starches that are in normal flour with proteins and fiber.
The ingredient list seems kinda long, but that's mostly because of all the spices that go into this. It's not a complicated recipe. You can top the pizza any way you like. I just suggested some of our favorites.
Because of all the high protein flours, this recipe is incredibly filling. Half a pizza will easily fill you up, so one pizza serves two. If you want to lower the carb count even more, replace the soy flour with protein powder.
Ingredients
For the crust
- 1/2 cup (40 g) soy flour or protein powder, plus a little extra for rolling out the dough
- 1/3 cup (40 g) vital wheat gluten
- 1/4 cup (25 g) flax meal (use golden for a light colored dough)
- 1 tablespoon wheat bran (optional)
- 2 tablespoons (15 g) almond flour
- 1 teaspoon instant yeast
- 1/2 cup (120 ml) luke warm water
- 1/2 teaspoon olive oil
- 1/4 teaspoon garlic powder
- 1/4 teaspoon thyme
- 1/4 teaspoon oregano
- 1/4 teaspoon salt
The toppings
- 2 heaping tablespoons tomato puree
- 1/4 teaspoon garlic powder
- 1/4 teaspoon thyme
- 1/4 teaspoon oregano
- 1/3 cup (40 g) grated vegan cheese
- 1 tablespoon basil pesto
- 1/4 zucchini, sliced thin
- 3 button mushrooms, sliced thin
- 3 olives, sliced
- olive oil spray
- pepper and salt to taste
Instructions
Make the crust
Put the dry ingredients (soy flour to thyme) into a bowl. Make sure they are well mixed and there are no lumps. Add the water and olive oil and mix with a fork until it forms a dough. Knead the dough with your hands for a minute or two.
Sprinkle a little extra soy flour or protein powder on a clean work surface and with your hands or a rolling pin, form the the dough into a thin round disk with a 25 cm/ 10 inch diameter. Transfer the disk onto a piece of parchment paper and cover it with plastic wrap. Put it in a warm spot and let it rise for one hour until the dough has puffed up a little.
Top and bake the pizza
Preheat the oven to 200 C/ 400 F. Make a quick tomato sauce by mixing the tomato puree with the garlic, thyme and oregano. Spread the sauce onto your pizza crust. Sprinkle the cheese onto the sauce and divide little dots of pesto over the pizza. Put on the sliced zucchini, mushrooms and olives in a nice pattern. Spray the pizza with some olive oil (or brush some on if you don't have a spray can) and sprinkle it with a little salt and pepper. Bake the pizza for about 20 minutes, until the toppings are done and the edges have browned.
Nutritional info
Half a pizza crust (one serving) without the toppings contains about 343 kcal, 21 g fat (2 g saturated), 9 g net carbohydrate, 8 g fiber and 26 g protein.
Half a pizza (one serving) with toppings contains about 470 kcal, 32 g fat (3 g saturated), 15 g net carbohydrate, 8 g fiber and 28 g protein.
14 comments
Sorry, I didn't understand this: plus een beetje extra voor het uitrollen
Oops, sorry forgot to translate that bit from Dutch. It means 'plus a little extra for rolling out the dough'. I'll update the recipe asap.
Hi Martine, We've made this pizza a number of times and it's great! Question: when you provide the net carbs in the nutritional information, are you subtracting the fiber? I've heard that you're supposed to subtract the fiber from the carbohydrates. I wanted to confirm whether or not the number you supply is before or after this subtraction. Thanks in advance. -Scott
Hi Scott, I'm happy you enjoy this recipe! The 'net carb' count is indeed the digestible carbohydrate without the fiber, which is listed separately. All the low carb eaters I know only count the digestible 'net' carbs in their daily total carb amount, and not the fiber. This makes sense, since fiber is not broken down in the small intestine and does not influence blood glucose like the digestible carbs. Rather the opposite, it slows down the rate with which sugars are absorbed into the blood stream. Hope this helps!
Hi Martine, Thanks for the quick reply. I think you answered my question but maybe misunderstood. For example, when calculating the net carbs in the pizza crust, I would only count this as 1 carb based on the fact that you can subtract the fiber from the net carb count. In the case of the pizza, it would be for half of the crust, 9 carbs minus 8 fiber equals 1 (9-8=1). I've heard from nutritionists that this is how you should count carbs based on the fact that fiber somewhat negates the effect of carbohydrates on the body, as you mentioned above.
Hi Scott, I think the misunderstanding may come from a difference between European and American practices. Usually on American food labels, they list the total amount of carbs and the fiber. You can then calculate the net carbs by subtracting the fiber from the total carbs. Here, I already did that for you (as is common on European labels), so I list the net carbs and the fiber. Together these form the total carb count. See this explanation of net carbs on the Atkins diet website: https://www.atkins.com/how-it-works/library/articles/what-are-net-carbs
This looks awesome! Quick question, though - any recommendations for subbing the almond flour? Thanks!
Hi Sarah, you can leave the almond flour out or sub it with a little extra soy flour. Enjoy the recipe!
When it says "soy flour or protein powder" does you mean soy flour or soy protein poweder, or do you mean any protein powder, e.g. would pea protein powder work?
Hi Beth, I haven't tried it, but I think pea protein and most other plant based protein powders would work in this recipe.
Hi Martine, thanks for the recipe! I tried to make this today, but the resulting "dough" was so sticky that I have to assume one of my ingredients is mislabeled or something. There was more stuck to my hands and parchment paper than ended up usable! Any idea what could cause something like that?
Hi Nikue, sorry the recipe did not work out for you! The dough should be a lot more firm. If this happens again, try adding a little more of the dry ingredients, especially soy flour.
I made this with Lupin flour since I didn’t have soy. Turned out pretty well, next time I’ll up the herbs but the texture was great! Thanks for posting, we’ve been missing pizza because vegan cheese isn’t available in the chain restaurants plus their pizza crusts just don’t cut it wo cheese. And of course super expensive. I used follow your heart parmesan but nutritional yeast or cashew cream works great too.
That's great Cristie! Good to know it works with lupin flour too.
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