This pizza makes gaining muscle effortless
This pizza makes gaining muscle effortless is a medium American recipe that serves 4. 620 calories per serving. Recipe by Exercise4CheatMeals on YouTube.
Prep: 29 hrs 37 min | Cook: 13 min | Total: 30 hrs 10 min
Cost: $96.46 total, $24.12 per serving
Ingredients
- 340 g All-Purpose Flour (sifted)
- 90 g Vital Wheat Gluten (high‑protein additive)
- 3 g Active Dry Yeast (about 1 tsp)
- 6 g Salt (kosher or table salt)
- 16 g Olive Oil (extra‑virgin, for crust crispness)
- 240 g Warm Water (about 110°F (43°C))
- 448 g Ground Pork (90/10 lean/fat) (fresh, for Italian‑style sausage)
- 8 g Minced Garlic (freshly minced)
- 4 g Fennel Seed (whole seeds)
- 3 g Ground Fennel (powdered)
- 2 g Ground Anise (powder)
- 2 g Garlic Powder (about ½ tsp)
- 1 g Black Pepper (ground)
- 0.5 g Crushed Red Pepper (pinch)
- 0.5 g Dried Oregano (pinch)
- 780 g Crushed Tomatoes (canned 6‑in‑1 style)
- 14 g Olive Oil (extra‑virgin, for sauce)
- 9 g Minced Garlic (fresh, for sauce)
- 4.5 g Salt (to taste, for sauce)
- 8 g Pecorino Romano (freshly grated)
- 8 g Parmesan (freshly grated)
- 239 g Italian Sausage (prepared from pork mixture) (cooked on pizza, made from seasoned pork above)
- 84 g Turkey Pepperoni (sliced)
- 112 g Fat‑Free Mozzarella (shredded)
- 182 g Part‑Skim Mozzarella (shredded)
- 1 g Dried Oregano (sprinkled on top)
- 10 g Cornmeal (for dusting dough and parchment)
Instructions
Mix dry ingredients
Place the bowl on the scale, add 340 g all‑purpose flour, 90 g vital wheat gluten, 3 g active dry yeast, and 6 g salt. Whisk until evenly combined.
Time: PT5M
Combine wet ingredients
Add 16 g olive oil and 240 g warm water (≈110°F) to the dry mix. Stir with a spoon until the mixture looks shaggy.
Time: PT5M
Hand knead dough
Using wet hands, squeeze and press the dough, folding it over itself, until all flour is hydrated and the dough feels tacky but not sticky.
Time: PT3M
First bulk fermentation
Cover the bowl and let the dough rest for 30 minutes at room temperature.
Time: PT30M
Temperature: 70°F
Stretch & fold #1
Wet a hand, lift the dough, stretch it up, fold it over itself, and rotate the bowl a quarter turn.
Time: PT5M
Rest #1
Cover and let the dough sit for another 30 minutes.
Time: PT30M
Temperature: 70°F
Stretch & fold #2
Repeat the stretch‑and‑fold motion on all sides of the dough.
Time: PT5M
Rest #2
Cover and rest for 30 minutes.
Time: PT30M
Temperature: 70°F
Stretch & fold #3
Perform a third stretch‑and‑fold cycle.
Time: PT5M
Rest #3
Cover and rest for 30 minutes.
Time: PT30M
Temperature: 70°F
Final bulk rest
Give the dough one last 30‑minute rest before shaping.
Time: PT30M
Temperature: 70°F
Portion and chill dough
Turn the dough out, divide into two equal balls, seal the bottoms, place each ball in a container, and refrigerate for 24 hours.
Time: PT5M
Season ground pork (sausage)
In a bowl combine 448 g ground pork, 8 g minced garlic, 4 g fennel seed, 3 g ground fennel, 2 g ground anise, 2 g garlic powder, 1 g black pepper, 0.5 g crushed red pepper, and 0.5 g dried oregano. Mix thoroughly for 2‑3 minutes.
Time: PT3M
Store sausage
Cover the seasoned pork and place it in the fridge alongside the dough balls.
Time: PT2M
Mix pizza sauce
In a separate container combine 780 g crushed tomatoes, 14 g olive oil, 9 g minced garlic, and 4.5 g salt. Stir until smooth.
Time: PT3M
Marinate sauce
Cover the sauce and refrigerate for 2‑3 hours to let flavors meld.
Time: PT2H
Temperature: 40°F
Preheat oven & pizza steel
Set oven to 500°F, place the pizza steel inside, heat for 1 minute, then turn the oven off. Keep the steel inside with the door closed to create a warm environment for the final dough rise.
Time: PT1M
Temperature: 500°F
Shape dough on parchment
Lay a 16‑inch piece of parchment on the counter, dust with cornmeal. Flip the dough onto the parchment, dust the top with cornmeal, and press with fingertips to 8‑10 inches. Roll further with a rolling pin to 10‑12 inches, then stretch by hand to 14‑16 inches, aiming for about 15 inches.
Time: PT15M
Add sauce and toppings
Spread 176 g sauce from the center to the edges. Sprinkle 8 g Pecorino Romano and 8 g Parmesan. Evenly distribute the seasoned pork sausage (239 g) and fill gaps with 84 g turkey pepperoni. Layer 112 g fat‑free mozzarella, then 182 g part‑skim mozzarella, and finish with a pinch of dried oregano.
Time: PT10M
Bake pizza
Slide the parchment‑topped pizza onto the preheated pizza steel. Bake at 500°F for 8‑12 minutes, or until the cheese is golden and the crust is crisp.
Time: PT10M
Temperature: 500°F
Initial cooling
Transfer the pizza to a raised wire rack and let it rest for 2‑3 minutes.
Time: PT3M
Recrisp crust
Place the pizza back onto the hot pizza steel for an additional 2‑3 minutes with the oven door slightly cracked to restore crunch.
Time: PT3M
Temperature: 500°F
Nutrition Facts
- Calories
- 620
- Protein
- 25 g
- Carbohydrates
- 50 g
- Fat
- 22 g
- Fiber
- 4 g
Dietary info: High‑Protein, Low‑Sugar, Gluten
Allergens: Wheat, Dairy, Pork
Ingredient Substitutions
- Instead of All-Purpose Flour: Bread Flour
- Instead of Vital Wheat Gluten: Protein powder (different texture)
- Instead of Active Dry Yeast: Instant Yeast
- Instead of Salt: Sea Salt
- Instead of Olive Oil: Vegetable Oil
- Instead of Ground Pork (90/10 lean/fat): Ground Turkey
- Instead of Minced Garlic: Garlic powder (½ tsp)
- Instead of Fennel Seed: Anise Seed
- Instead of Ground Fennel: Fennel seed (ground)
- Instead of Ground Anise: Anise seed
- Instead of Garlic Powder: Fresh garlic
- Instead of Black Pepper: White Pepper
- Instead of Crushed Red Pepper: Red pepper flakes
- Instead of Dried Oregano: Italian seasoning
- Instead of Crushed Tomatoes: Tomato sauce
- Instead of Olive Oil: Vegetable oil
- Instead of Minced Garlic: Garlic powder (½ tsp)
- Instead of Salt: Sea Salt
- Instead of Pecorino Romano: Parmesan
- Instead of Parmesan: Pecorino Romano
- Instead of Italian Sausage (prepared from pork mixture): Pre‑made Italian sausage
- Instead of Turkey Pepperoni: Regular pepperoni
- Instead of Fat‑Free Mozzarella: Part‑skim mozzarella
- Instead of Part‑Skim Mozzarella: Whole‑milk mozzarella
Equipment Needed
- Kitchen Scale
- Mixing Bowl
- Whisk
- Spoon
- Parchment Paper
- Rolling Pin
- Pizza Steel
- Oven
- Wire Rack
- Cutting Board
- Knife
- Mortar and Pestle (optional)
- Container with lid
Critical Steps — Do Not Skip
- Mixing and hydrating the dough
- Four stretch‑and‑fold cycles with rests
- 24‑hour cold fermentation in the refrigerator
- Seasoning and chilling the pork sausage
- Marinating the tomato sauce for at least 2 hours
- Layering meat before cheese
- Baking on a preheated pizza steel at 500°F
- Recrisping the crust after initial bake
Chef Tips from the Video
- A quick 60‑second preheat of the pizza steel followed by turning the oven off creates a gentle rise without over‑cooking the steel.
- Use a wet hand when handling the dough to prevent sticking and to keep the surface smooth.
- For extra flavor, add a splash of red wine vinegar to the sausage mixture after the 24‑hour brine, but be aware it can make the meat drier if over‑used.
Troubleshooting
Dough feels too dry and won’t come together.
Add warm water a tablespoon at a time while kneading until the dough feels tacky but not sticky.
Crust is soggy after baking.
Make sure the pizza steel is fully preheated, use cornmeal to prevent moisture, and perform the final recrisp step.
Sausage dries out during baking.
Layer the cheese over the meat; the cheese acts as an insulator and retains moisture.
Cheese doesn’t melt evenly.
Shred the mozzarella yourself and distribute it in an even layer; avoid pre‑shredded blends that contain anti‑caking agents.
Storage
Refrigerator: Store leftover pizza in an airtight container for up to 3 days.
Freezer: Wrap individual slices tightly in foil and freeze for up to 2 months.
Room temperature: Do not leave pizza at room temperature for more than 2 hours.
Make-Ahead Tips
- Prepare the dough a day ahead and refrigerate for 24 hours for maximum flavor.
- Season and chill the pork sausage with the dough; it can sit in the fridge overnight.
- Marinate the tomato sauce for at least 2 hours, or up to 24 hours, before assembling.
- Pre‑shred both mozzarella varieties and store in zip‑top bags for quick assembly.
Frequently Asked Questions
What is the cultural significance and history of Chicago‑style pizza in American cuisine?
Chicago‑style pizza, especially the deep‑dish and “tavern‑style” thin crust, originated in the 1940s‑1950s as a hearty, restaurant‑friendly dish that catered to the city’s working‑class appetite. It became a symbol of Midwestern comfort food and is celebrated for its thick, buttery crust and generous toppings.
What are the traditional regional variations of Chicago‑style pizza in the United States?
The two main variations are deep‑dish pizza, with a buttery, cornmeal‑infused crust baked in a deep pan, and the thin‑crust “tavern” style, which is crisp, cut into squares, and often topped with a generous layer of cheese and toppings. Both styles reflect the city’s love for bold, filling meals.
How is authentic Chicago‑style pizza traditionally served in Chicago?
In Chicago, pizza is typically served hot from the oven on a wooden board or pizza pan, cut into square pieces for the thin‑crust version, and often accompanied by a cold beer. It’s eaten with a fork and knife for deep‑dish, while thin‑crust slices are picked up by hand.
What occasions or celebrations is Chicago‑style pizza traditionally associated with in American culture?
Chicago‑style pizza is a staple at family gatherings, sports‑watch parties, and local festivals. Many Chicagoans consider it a go‑to comfort food for birthdays, tailgate events, and casual weekend meals.
How does Chicago‑style pizza fit into the broader American pizza tradition?
While New York‑style pizza emphasizes a thin, foldable slice, Chicago‑style showcases a thicker, more substantial crust that can hold heavier toppings. It represents the regional diversity of American pizza, highlighting the Midwest’s preference for hearty, filling meals.
What are the authentic traditional ingredients for Chicago‑style pizza versus acceptable substitutes?
Traditional ingredients include high‑gluten flour or bread flour, mozzarella (often a blend of whole‑milk and part‑skim), Italian sausage, and a robust tomato sauce. Acceptable substitutes are part‑skim mozzarella for lower fat, turkey pepperoni for a leaner meat, and vital wheat gluten to boost protein without changing flavor.
What other American dishes pair well with Chicago‑style pizza?
Classic pairings include a crisp Caesar salad, garlic knots, or a side of roasted vegetables. For a true Chicago experience, serve the pizza with a cold draft beer or a glass of sparkling water with a slice of lemon.
What makes this high‑protein Chicago‑style pizza special or unique in American cuisine?
The addition of vital wheat gluten to the dough and a strategic layering of lysine‑rich pork sausage and cheese creates a complete‑protein profile, delivering roughly 100 g of protein per pizza while still delivering the classic crust and flavor of Chicago‑style pizza.
What are the most common mistakes to avoid when making high‑protein Chicago‑style pizza at home?
Common errors include skipping the stretch‑and‑fold cycles, under‑hydrating the dough, not allowing the 24‑hour cold ferment, and layering cheese after the meat (which can dry out the sausage). Following each rest and layering step ensures a tender crust and juicy toppings.
Why does this high‑protein Chicago‑style pizza recipe layer the meat before the cheese instead of the usual cheese‑first method?
Placing the meat first lets the cheese act as an insulating blanket during baking, preventing the lean pork sausage and turkey pepperoni from drying out. This technique preserves moisture and keeps the protein‑rich toppings juicy.
Can I make the high‑protein Chicago‑style pizza ahead of time and how should I store it?
Yes. Prepare the dough and refrigerate for 24 hours, season the sausage and keep it chilled, and marinate the sauce for at least 2 hours. Store assembled but uncooked pizza in a covered container in the fridge for up to 24 hours, then bake when ready.
What does the YouTube channel Exercise4CheatMeals specialize in?
The YouTube channel Exercise4CheatMeals specializes in high‑protein, low‑calorie cheat‑meal recipes that allow fitness enthusiasts to enjoy favorite comfort foods while still meeting muscle‑building and fat‑loss goals.
How does the YouTube channel Exercise4CheatMeals' approach to high‑protein American comfort food differ from other cooking channels?
Exercise4CheatMeals focuses on scientifically backed protein optimization, using ingredients like vital wheat gluten and strategic amino‑acid pairing, whereas most cooking channels prioritize flavor alone. The channel blends nutrition science with practical, home‑cookable techniques.
Last updated: September 6, 2026
