Start with the Crust
The foundation of your pizza is the first place to sneak in more protein. One popular method involves making a dough with Greek yogurt or cottage cheese instead of just water. These dairy products add moisture and a significant protein punch, creating
a crust that's chewy and satisfying. Recipes often combine equal parts self-rising flour and Greek yogurt to create a simple, no-rise dough. For an even bigger boost, you can create a crust made almost entirely from blended cottage cheese, eggs, and a small amount of flour or protein powder. Another option for plant-based eaters is to add soy flour, vital wheat gluten, or pea protein powder to your traditional flour mix. Even incorporating nutritional yeast or hemp seeds into the dough can add a surprising amount of protein along with a nutty, cheesy flavor.
Rethink Your Sauce
Your pizza's sauce layer offers another opportunity to enhance its protein content. Blending cottage cheese until it's smooth and using it as a white sauce base is a game-changer. It provides a creamy, rich texture and a substantial amount of protein without overpowering other flavors. For a classic red sauce, stirring in a few tablespoons of nutritional yeast can impart a savory, cheesy flavor and add up to eight grams of protein. Some creative pizza makers even replace tomato sauce entirely with a layer of refried beans, which brings both protein and fiber for a taco-style pizza. You can also blend soft or silken tofu into your sauce for a creamy consistency and a plant-based protein lift.
Crack an Egg on It
Adding an egg to pizza, a style known as a “Fiorentina” in Italy, is a simple yet elegant way to add high-quality protein. The best method is to par-bake your pizza for a few minutes, then crack an egg into the center and return it to the oven. Cook until the white is set but the yolk remains runny. When you slice into it, the yolk creates a rich, creamy sauce that mingles beautifully with the cheese and other toppings. It not only adds a dose of protein and healthy fats but also an element of interactive deliciousness to your meal.
Leverage Legumes and Plants
Plant-based toppings can be protein powerhouses. Roasted chickpeas add a delightful crunch and a healthy dose of protein and fiber. Tossing them with spices before scattering them over your pizza is a great way to build flavor. Cooked lentils can also be seasoned and used as a hearty topping. For those who enjoy meat alternatives, crumbled and seasoned tofu or tempeh can mimic the texture of ground meat while providing substantial plant-based protein. These options absorb marinades and seasonings well, allowing you to customize their flavor to match your pizza's theme.
Go Beyond Traditional Meats
If you still crave a meaty topping, think outside the pepperoni box. Lean options like grilled chicken breast, turkey sausage, and even good-quality sliced ham offer a significant protein boost. Seafood is another excellent and often overlooked choice. Beyond the classic anchovy, consider adding prawns or even crab meat for a surprisingly delicious and protein-rich topping. A taco-inspired pizza with seasoned ground beef or shredded chicken can also dramatically increase the protein per slice. A 3.5-ounce serving of ground beef, for example, contains over 25 grams of protein.
