Low carb pizza, completely vegan!

by in Lunch & Dinner
Tags: 
Time: Preparation time , cooking time , total time
Serves: 2 people
Low carb vegan pizza

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.

6 comments

Joel op 1-5-2016 - 21:51

Sorry, I didn't understand this: plus een beetje extra voor het uitrollen

Martine op 2-5-2016 - 8:21

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.

Scott op 6-10-2016 - 21:21

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

Martine op 7-10-2016 - 7:10

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!

Scott op 7-10-2016 - 12:18

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.

Martine op 7-10-2016 - 12:46

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

Write a comment

This website uses cookies to ensure you get the best experience on our website. Read our Privacy policy for more information.