Everyone loves pizza! But we tend to associate it with junk food, when it can actually be so easy to turn it into something healthy. By using this recipe for low carb a high protein pizza crust, made with tofu, I get to turn one of my favorite dishes into something nutritious! Best thing about it is it's like regular pizza and you can't really taste the difference!
If you haven’t eaten much tofu, it has an awesome, firm yet springy texture, and almost no flavor, making it the perfect palette for just about any type of dish. Many low carb pizza options contain artificial sweeteners and other questionable ingredients, but this one is concise and wholesome. You don't need baking powder or self rising flour!
Why You'll Love This High Protein Pizza
- Dinner For One - This recipe is for one personal pizza, so it’s a great choice for a self-care night, or a work from home lunch. It has 56 grams of protein per pizza, not per slice. It's one of my favorite pizza recipe especially for weight loss. This recipe is not gluten free however.
- Healthful Helping - This recipe includes a high protein pizza crust made with tofu. Tofu is a superfood! It is high in fiber and essential amino acids. And since it replaces much of the flour you would normally use, this is also a low carb recipe.
Ingredients for Tofu Pizza Crust
- Tofu - You will need 7 ounces of tofu for your crust. This usually amounts to about half a block of tofu. Tofu comes in different firmness's, and it is important to make sure you get the extra firm kind.
- Flour - This crust is mostly tofu, but you will also need ¾ cup all-purpose flour to make your dough. Keep a little extra flour on hand for kneading.
- Salt - You will need ½ tsp salt for flavor and to help bind the gluten in your pizza crust.
- Pizza Sauce - Any jarred pizza sauce will work great, or you can make your own!
- Mozzarella - Shredded mozzarella works best, though the cheese is really up to you. You can opt for a non-dairy cheese if you are making your pizza vegan.
- Pepperonis - I add about ¼ cup pepperonis to my pizza. You can also add your favorite veggies, or try meatless pepperonis for a vegan version.
- Basil - As an optional garnish, you can add a little fresh basil to your pizza. It is a quick, easy topping that can really take your pizza to the next level.
How to make High Protein Pizza Crust
- Preheat oven to 425F and line a pizza pan or baking sheet with parchment. In a mixing bowl mix the tofu, salt and flour together until combined, and no longer sticking to the sides of the bowl. This should be around 5 minutes.
- Dump dough onto a lightly floured surface and knead for 2-3 minutes. Dough will have some texture.
- Form into a large disk and place onto a pizza pan or baking sheet, give a light spray with non-stick cooking spray and bake for 8-10 minutes or until dough starts to brown lightly on edges. Remove from the oven.
- Assemble the pizza with the sauce, cheese and pepperonis. Bake again for 15-18 minutes. Your pizza is ready when the cheese is bubbly and the crust browns.
Step-by-Step Instructions
First, preheat your oven to 425F. Line your pizza stone or baking sheet with parchment paper for easy cleanup. Next, make your dough. Add your tofu, salt and flour to a large mixing bowl and mix until combined. When your dough is ready, it will no longer stick to the sides of the bowl. This usually takes around 5 minutes.
Dust a flat surface with a little flour, and turn your dough out. Knead the dough for 2-3 minutes to develop the gluten. It is okay if the dough is not completely smooth like a traditional pizza dough.
Shape your pizza dough into a round, and place it on your baking sheet. Spray the dough lightly with nonstick cooking spray and bake for 8-10 minutes, or until the edges start to brown.
Remove your crust from the oven and assemble the pizza. Add your sauce, cheese, and pepperoni, and bake for an additional 15-18 minutes, until the cheese is bubbly and crust is golden brown.
Garnish with fresh basil if desired and enjoy!
Cook's Tips
- Try adding more healthy toppings, like zucchini, mushroom, spinach, chicken breast, smoky tempeh, bell peppers, fresh pineapple, chopped garlic, tomato or onion.
- If you don't have parchment paper, you can sprinkle your cooking surface with a little cornmeal to prevent sticking.
- Canned cooking spray works great, but if you use cooking spray a lot, you might enjoy purchasing a reusable mister. This way you can infuse your cooking oils with herbs, liquid smoke, garlic and more! Ps: I'll be trying this in an air fryer soon!
FAQ:
High protein pizza dough can be firmer in texture than your traditional pizza dough. It adds nutrients to your meal, while removing empty carbs.
Most of what people consider unhealthy about pizza is the carbohydrates and the sodium. This tofu pizza crust cuts both of those factors. If you want to be even more health conscious, you can choose a pizza sauce and cheese that are lower in sodium and sugar. You could also use less cheese, and sprinkle a little nutritional yeast on top to supplement.
Most pizza crusts do not contain eggs or milk, however, sometimes pizza crust can contain unexpected animal ingredients, such as honey, or animal-sourced dough conditioners. This recipe is great because the ingredient list is short and easy to understand. The crust is totally vegan, so if you want a plant-based pie, simply substitute a dairy-free cheese and veggies or mock meat in place of the pepperoni
Looking for more pizza recipes? Try these!
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High Protein Pizza Dough
Ingredients
For The Dough
- 7 oz Extra Firm Tofu
- ¾ cup All Purpose Flour + more for dusting
- ½ tsp Salt
For The Pizza
- ½ cup Pizza Sauce
- 1 cup Shredded Mozzarella
- ¼ cup Pepperonis
- 2 tbsp Fresh Basil Optional Garnish
Instructions
- Preheat oven 425F and line a pizza pan or baking sheet with parchment.
- In a mixing bowl mix the tofu, salt and flour together until combined. This should be around 5 minutes and the mixture will no longer stick to the sides of the bowl.
- Dump dough onto a lightly floured surface and knead for 2-3 minutes. Dough will have some texture.
- Form into a large disk and place onto pizza pan or baking sheet, give a light spray with non stick cooking spray and bake for 8-10minutes or until dough is starting to brown lightly on edges. Remove from the oven.
- Assemble the pizza with the sauce, cheese and pepperonis. Bake again for 15-18minutes. Cheese should be bubbly and crust should be browned.
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