No-Bake Pepperoni Pizza for Weight Loss🍕
Loose weight eating pizza?! 😍 Sound too good to be true? Read the science section to find out.
⏲️ Start to finish time: this takes about 30-45 minutes from start to ready-to-eat.
💵 Cost to make: $6.65 CDN / $4.93 USD for a whole pizza
🕹️ Difficulty: Medium
Gooey, mouthwatering healthy pizza, cooked on the stovetop!
No Dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no added salt, no added oil, no added sugar, and no coconut.
A 2-5% weight loss can show “…improvements in menstrual irregularities and fertility…” including “…polycystic ovarian syndrome and infertility…”
A 5-10% weight loss can improve “…quality of life, depression, mobility, sexual dysfunction, and urinary stress incontinence…”
“…with further weight loss there are further improvements…”
WARNING!
For anyone taking diabetes, heart medications, or with kidney disease.
This meal, and all of my other meals, the healthy ingredients can dramatically lower blood sugar and LDL (bad) cholesterol when taken with insulin or heart medications, like statins, so check with your doctor first if you are taking heart or diabetes medications.
People with kidney disease might also get more nutrients than their kidneys can process all at once, especially stages 3-5 — consult with a healthcare professional if you’re unsure or afflicted with any of the above. (High Potassium!)
Nutrition Facts:
Serving size: 1 medium pizza loaded with high protein pepperoni
🔥 752 Calories
🧈 15.2g Fat
– Saturated Fat: 2.6g
– Trans Fat: 0.0g
– Polyunsaturated Fat: 1.5g
– Monounsaturated Fat: 0.6g
Cholesterol: 0mg
🧂 280mg Sodium (add 314.8mg for baking powder; 594.8 of 1500mg RDA)
🌾 125.9g Carbs
🥬 29.3g Fiber
– Sugars: 49.6g
💪 46.8g Protein
🍌 5145mg Potassium (out of 5700mg RDA)
🦴 206mg Calcium
🔩 19.2mg Iron
🌤️ 0.0mcg Vitamin D
see more at: https://plantbasedproof.com/wfpb-vegan-recipes/no-bake-pepperoni-pizza-to-fight-obesity#nutritionfacts
🧰 Equipment Needed
A seasoned (steel or cast iron) frying pan: https://youtu.be/watch?v=qXEt-fhyCis
A pot for our pizza sauce
A metal spatula (or a wide spoon for releasing and flipping the cheese/dough)
A clean spice or coffee grinder
A bowl and a spoon for mixing the batter and cheese
🥣 Ingredients
🍕Pepperoni
Dry
½ cup lentils
½ tsp black pepper
1 tbsp garlic powder
2 tsp paprika
¼ tsp dried basil
¼ tsp allspice powder
¹⁄₁₆ cayenne powder
¼ tsp fennel seeds
Wet
¾ cup water
🥫Pizza Sauce
½ cup finely diced onion
1.5 tbsp dry oregano or ½ tbsp fresh oregano
1 tsp dry basil or 1 tbsp fresh basil
1 tsp minced garlic or ½ tsp garlic powder
2 tbsp apple cider vinegar
2 tbsp balsamic vinegar
1.5 cups tomato paste
diced tomatoes (I used ½ cup of grape tomatoes)
1.5 cups water
🫓 Pizza Shell Crust
Dry
1 cup oat flour (blend half, or all oats, into flour using the spice grinder)
1 tbsp brown rice (grind rice into flour with the half of oats)
2 tbsp flaxseed meal (grind whole flax seeds using the spice grinder)
½ tsp garlic powder
¹⁄₁₈ tsp black pepper or black cumin if you have it
⅛ tsp ginger powder
Wet
¾ cup carbonated water (adjust as needed)
you could also use ½ tsp baking soda (as I did here) but be careful about the added sodium
2.5 tbsp apple cider vinegar
🧀 Cheese For Pizza
Dry
¼ cup shelled pumpkin seeds (or sunflower, or tahini, or other seed/nut butter with very little taste: almond would work, for example)
¼ cup nutritional yeast or less or more
½ tsp garlic powder
⅛ tsp onion powder
⅛ tsp paprika
4 tbsp tapioca/cassava/potato/pectin/ect. starch or you could try 1 tbsp ground chia and 1 tbsp ground flax but I haven’t tested that combo out yet
Wet
4 tbsp apple cider vinegar
1 tbsp lemon juice
½ cup water
🔪Directions
Starting with the pepperoni we’ll grind all the dry sausage ingredients in your spice/coffee grinder until it becomes a powder. Add all sausage ingredients to your pot on medium-low heat, stirring until a sticky paste forms.
Press the sausage lentil tofu down into a glass or plastic container so it can set — no need to oil. I use a fairly narrow and shallow drinking glass so that I get round pepperoni slices. Place your tofu at the back of your freezer for 2-5 minutes, then remove it from the glass or containers. Using a serrated knife works best to slice your pepperoni.
Making the pizza sauce
We’ll either wash or deglaze with water, the pot from our lentil pepperoni tofu and then put it on medium heat add your onions but don't stir them until they start to sizzle, when they get color add the apple cider vinegar to loosen the onions from the pot, stir rapidly.
Stir in your spices with your onions and cook until they become fragrant and the onions and spices begin to darken a bit darker/deeper in color, now add your tomato paste, tomatoes, and garlic and keep stirring until the tomato paste begins to get a bit darker.
Add your balsamic vinegar (above, frame E) and keep stirring and scraping the pot until it begins to thicken then add the water (I mix the water in the tomato paste can, so there’s no waste) and stir the sauce until it thickens into a medium-thick tomato sauce then lower the heat to a simmer.
Making the crust
For our crust, we’ll start by grinding all of the dry ingredients, except half of the oats, then adding the wet ingredients to the dry ingredients and working our dough until it forms a wet mixture, like thick pancake batter — if using baking soda it will expand when it’s mixed so make sure your bowl is big enough, and stir/press it down so it’s not too light.
Let it sit for 2 minutes so the seeds and rice can absorb some liquid. Pour the wet dough into a seasoned pan and cook on medium-low heat (around 4 on electric) until the dough doesn't look wet on the top anymore, and it becomes a bit springy when pushed down on.
Now turn up the heat a tiny bit (electric stove 5) and take this time to lightly fry the pepperoni slices on one side beside/around the pizza crust which will color a bit, and any veggies you'll want to add (I like mushrooms and peppers, but I left this simple today).
When that’s done, take everything out of the pan and reserve the pizza shell crust, pepperonis, and veggies for later — it’s okay if they cool down a bit.
Making the cheese sauce
For our cheese sauce, we’ll grind all the dry ingredients and then mix them all in a bowl with the wet ingredients, this will be very wet/liquid/runny. When the seasoned pan is completely cooled to around room temperature, add in your pepperoni and veggies (cooked side up) pour just enough cheese sauce over the pepperonis to cover an area the same size as the pizza shell was, and turn the heat on to a low heat so that way it will heat up slowly.
When the top of the cheese dries and is no longer shiny (above, frame D) then use the back of a spoon to gently apply the next layer of the cheese sauce (below, frame A), this will add layers to the cheese and make it more like mozzarella, you’ll also notice the cheese might form a bubble under the spoon so be careful not to puncture it, this bubble will add to the pizza cheese texture and mouth feel. Keep doing this until you use all the cheese sauce.
Put it all together
Now cover your pizza shell with your still very hot tomato sauce using the back of a spoon, keeping the center lighter on the sauce and applying it on more heavily as you get out towards the edges (so the pizza doesn't drip sauce when picked up).
Freeing the cheese from the pan can be difficult: the edges might be very thin so, a spoon often works best on the edges followed by a flat metal offset spatula, but a spoon should work for all of it, in a pinch, and it can be torn in places—it's pizza cheese after all—this also lets some of the gooey cheesy ooze through.
Now, you can simply flip the pan over on top of the pizza and you're done! The cheese is now placed. Or, more conservatively, like I've done here, just flip the cheese first, and then drape the cheese over top of the pizza.
Make any adjustments with your cheese placement, poke some more holes so the gooey cheese shows through (ya’know? Rough it up a bit, show it the business!), put the crust back in the pan if it needs heat, cover the whole pizza in the pan even, then slice the pizza and enjoy!
Notes🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the ranch or other dipping sauces, after tasting. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.
After a few weeks of not eating a SAD diet (article by
) your tastebuds reset and you’ll notice the natural sodium in foods.Suggest Sides
A salad or fresh veggies
A tall glass of water, tea (green/hibiscus), or coffee (light roast)
Please let me know how it turned out, any changes or additions you might have made, and any thoughts 💭 and feedback 📢 is most welcome!
🔬The Science
🧪 This section tells you all about the ingredients' scientific effects, from the latest medical research, and cites sources so you can investigate further.
All Science & Medical research data on this recipe can be found at:
https://plantbasedproof.com/wfpb-vegan-recipes/no-bake-pepperoni-pizza-to-fight-obesity#thescience
If I’ve made any mistakes, or something doesn't make sense, or if you want more/less details, please let me know.
Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???
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