High-Protein Chicago Deep Dish Pizza

Ingredients

• 1/2 medium White Onion (thinly sliced then diced)
• 3 cloves Garlic (minced)
• 1 spray Cooking Spray (olive oil or vegetable oil spray for sautéing)
• 40 grams Tomato Paste (canned)
• 28 oz Crushed Tomatoes (canned crushed tomatoes)
• 1 tablespoon Dried Oregano
• 1 teaspoon Dried Basil
• 0.5 teaspoon Garlic Powder
• 1 teaspoon Red Pepper Flakes
• 2 cups Self‑Rising Flour (Can substitute all‑purpose flour + 1.5 tsp baking powder)
• 200 grams Greek Yogurt (plain, non‑fat)
• 1 pinch Salt
• 200 grams Fat‑Free Mozzarella (shredded)
• 100 grams Light Mozzarella (part‑skim, shredded)
• 120 grams Turkey Pepperoni (about 68 thin slices)
• 2 tablespoons Parmesan Cheese (grated, for garnish)
• 1 teaspoon Sweetener (optional) (sugar or honey to balance bitter tomatoes)

Instructions

1. Prep Onion and Garlic

   Thinly slice half a white onion, then dice it into very small pieces. Peel and mince three garlic cloves.

   Time: PT5M

2. Sauté Aromatics

   Heat a saucepan over medium heat, spray lightly with cooking oil, add the diced onion and minced garlic. Cook, stirring occasionally, until softened (about 3–4 minutes).

   Time: PT5M

   Temperature: medium heat

3. Build the Sauce

   Add 40 g tomato paste, 1 Tbsp dried oregano, 1 tsp dried basil, ½ tsp garlic powder, and 1 tsp red pepper flakes to the aromatics. Stir to combine, then pour in the 28 oz can of crushed tomatoes. Reduce heat to low and simmer, stirring occasionally, until the sauce thickens and excess water evaporates (about 20–25 minutes). If the tomatoes taste bitter, stir in 1 tsp sweetener.

   Time: PT30M

   Temperature: low heat

4. Mix Dough Ingredients

   In a mixing bowl combine 2 cups self‑rising flour, 200 g Greek yogurt, and a pinch of salt. Stir with a spoon until the mixture looks crumbly.

   Time: PT5M

5. Knead the Dough

   Turn the crumbly mixture onto a lightly floured surface. Fold the dough over itself and press down, repeating for 4–5 minutes until the ball is smooth, stretchy, and no dry flour remains.

   Time: PT5M

6. Roll Out the Dough

   Using your hands (or a rolling pin if you have one), flatten the dough into a circle roughly 12‑13 inches in diameter, about 1‑1.5 in thick.

   Time: PT5M

7. Preheat Oven

   Preheat the oven to 450°F (232°C).

   Time: PT10M

   Temperature: 450°F

8. Prepare Pan

   Lightly spray the inside of a 9‑inch springform pan with cooking spray, making sure to coat the sides and bottom.

   Time: PT2M

9. Fit Dough into Pan

   Transfer the rolled dough into the springform pan, pressing it up the sides to form a crust edge.

   Time: PT3M

10. Layer Cheeses

    Evenly spread 200 g shredded fat‑free mozzarella over the bottom of the crust, then top with 100 g shredded light mozzarella.

    Time: PT2M

11. Add Turkey Pepperoni

    Line the outer rim of the pizza with turkey pepperoni slices, then fill the interior with the remaining slices, creating a uniform layer.

    Time: PT3M

12. Add Sauce

    Spoon the thickened tomato sauce over the pepperoni, spreading it evenly to the edge of the crust.

    Time: PT3M

13. Bake the Pizza

    Place the pan in the preheated oven and bake for 22–27 minutes, until the crust is golden‑brown and the cheese is bubbling. If the crust browns too quickly, loosely cover with foil while leaving a small vent for steam.

    Time: PT25M

    Temperature: 450°F

14. Cool and Release

    Remove the pan from the oven (use oven mitts). Let the pizza rest for 5 minutes, then unlock the springform pan and transfer the pizza onto a wire rack to cool completely (about 5 more minutes).

    Time: PT10M

15. Garnish and Slice

    Sprinkle grated Parmesan over the top, then cut the pizza into six equal slices.

    Time: PT5M

Nutrition Facts

Calories

270

Protein

23 g

Carbohydrates

33 g

Fat

4 g

Fiber

2 g