No Flour, No Market Sauce: Make a Protein- and Fiber-Rich Pizza at Home

Kokila Chokkanathan
Who said pizza has to be loaded with flour and store-bought sauces to be tasty? You can make a healthy, protein- and fiber-rich pizza at home using simple ingredients from your kitchen. Here’s how to do it.

1. Make the Base Without Flour

  • Ingredients:
    • 1 cup grated cauliflower or zucchini
    • 1 egg (or flax egg for vegan)
    • 2 tablespoons oats or almond flour (optional for binding)
    • Salt, pepper, and herbs
  • Method:

Steam or microwave the grated cauliflower/zucchini for 2–3 minutes.

Squeeze out excess water.

Mix with egg, oats, salt, pepper, and Italian herbs.

Press the mixture into a pizza pan to form a base.

Bake at 180°C for 10–12 minutes until slightly golden.

Tip: Using cauliflower or zucchini boosts fiber and vitamins while keeping carbs low.

2. Make a Homemade Protein-Rich Sauce

  • Ingredients:
    • 2–3 tomatoes, blended
    • 1 teaspoon olive oil
    • Garlic, chili flakes, oregano, and salt
  • Method:

Heat olive oil in a pan, add garlic, and sauté for 30 seconds.

Add blended tomatoes, chili flakes, oregano, and salt.

Simmer for 5–7 minutes until thick.

Tip: This fresh sauce is rich in vitamin c and antioxidants without preservatives or added sugar.

3. Protein-Packed Toppings

  • Options:
    • Grilled chicken, tofu, paneer, or boiled chickpeas
    • Spinach, bell peppers, mushrooms, broccoli
    • Low-fat cheese or vegan cheese
  • Assembly:

Spread the sauce on the pre-baked base.

Layer your protein-rich toppings.

Sprinkle a little cheese on top.

Bake for another 8–10 minutes at 180°C.

4. Extra Tips for Healthy Pizza

  • High Fiber: Add leafy greens or roasted vegetables.
  • Low Oil: Use olive oil sparingly to keep calories in check.
  • Spices for Flavor: Garlic, chili, oregano, and basil enhance taste without extra calories.
5. Why This pizza Works

Benefit

How It Helps

Protein

From egg, chicken, tofu, or paneer to keep you full longer

Fiber

From cauliflower, zucchini, and vegetables for digestion

Low Carb

No refined flour in the base keeps it lighter

No Preservatives

Homemade sauce avoids added sugars and chemicals

Bottom Line

You don’t need flour or store-bought sauce to enjoy pizza. With a veggie base, homemade tomato sauce, and protein-packed toppings, you get a guilt-free, nutritious, and delicious meal that satisfies your cravings and supports your health goals.

 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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