Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
This Greek yogurt pizza dough with no yeast uses whole-wheat flour, plain strained yogurt and regular baking powder. Roasted peppers, sweetcorn and mozzarella create the topping. Four individual pizzas make the portions straightforward, while a brief bare-base bake helps prevent vegetable juices from collecting in the dough.
Use thick plain Greek yogurt. Drinkable or regular stirred yogurt brings a different amount of water, so it is not an automatic gram-for-gram equivalent for this dough.
Regular baking powder contributes sodium and is the reference used here. This is not described as a low-sodium recipe. Self-raising flour already contains raising agents and is not a direct replacement for the measured plain whole-wheat flour. For another preparation, see High-Protein Breakfast Naan Pizza with Eggs, Spinach and Cottage Cheese.
Why Readers May Like It
- 1Measured portions, a clear crust method and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with the crust, sauce and listed toppings included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. Water included in dough or batter is listed. Discarded soaking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Whole-wheat flour, dry | about 2 3/4 cups | 350 g | 1190 kcal | 46.2 g | 251.9 g | 8.8 g |
| Plain nonfat Greek yogurt, thick and strained | about 1 1/4 cups | 300 g | 177 kcal | 30.6 g | 10.8 g | 1.2 g |
| Regular double-acting baking powder | about 2 1/2 teaspoons | 10 g | 5 kcal | 0 g | 2.4 g | 0 g |
| Table salt, for the dough | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Water, for the dough | 2 teaspoons | 10 g | 0 kcal | 0 g | 0 g | 0 g |
| Olive oil: 6 g dough, 10 g vegetables | about 1 tablespoon plus 1/2 teaspoon total | 16 g | 141 kcal | 0 g | 0 g | 16 g |
| Red bell peppers, stems and seeds removed, raw weight | about 3 medium peppers | 400 g | 104 kcal | 4 g | 24.1 g | 1.2 g |
| Red onion, peeled and thinly sliced, raw weight | about 1 medium onion | 160 g | 64 kcal | 1.8 g | 14.9 g | 0.2 g |
| Frozen sweetcorn kernels, weighed frozen | about 1 cup | 160 g | 141 kcal | 4.8 g | 33.1 g | 1.2 g |
| Canned crushed tomatoes | about 3/4 cup | 200 g | 64 kcal | 3.3 g | 14.6 g | 0.6 g |
| Garlic, finely grated | 2 large cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Dried oregano | about 2 teaspoons | 2 g | 5 kcal | 0.2 g | 1.4 g | 0.1 g |
| Part-skim low-moisture mozzarella, shredded | about 1 3/4 cups | 180 g | 547 kcal | 42.5 g | 14.5 g | 35.5 g |
| Ground black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2453 kcal | 134 g | 370.9 g | 64.8 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Digital kitchen scale (paid link)
- Chef’s knife (paid link)
- Cutting board (paid link)
- Mixing bowls (paid link)
- Cooking spoon or spatula (paid link)
- Mixing bowl and dough scraper (paid link)
- Pizza wheel (paid link)
- Baking sheets (paid link)
- Rolling pin (paid link)
- Shallow food containers (paid link)
Before You Start
Use thick plain Greek yogurt. Drinkable or regular stirred yogurt brings a different amount of water, so it is not an automatic gram-for-gram equivalent for this dough.
Allow about 65 minutes, including preparation and cooking. Some tasks can overlap; use the doneness checks rather than the clock alone. Measure ingredients and prepare toppings before assembling. Use the listed raw, dry, cooked or drained state for each weight. Do not taste raw flour dough or batter.
Set up the oven and vegetables
5–7 minutesUse a digital kitchen scale (paid link) for the gram weights. Heat a conventional oven to 425°F / 220°C, or 400°F / 200°C fan. Slice peppers into narrow strips and onion into thin half-moons. Toss both with the measured 10 g vegetable oil on a large roasting sheet. Keep the frozen corn separate for now.
Roast the topping until its loose moisture reduces
18–22 minutesRoast peppers and onion for 18–22 minutes, turning halfway. Add frozen corn for the last 6–8 minutes and spread it out. The peppers should soften and any loose liquid should largely evaporate. Set aside while the bases bake; do not pour watery tray juices over the dough.
Mix the quick yogurt dough
3 minutes plus 5-minute pauseUse a mixing bowl (paid link) and dough scraper to combine the flour, baking powder and salt. Add the Greek yogurt, 10 g water and the remaining 6 g oil. Mix into a rough dough and knead gently in the bowl for about a minute. Cover for 5 minutes while making the sauce; this pause is included in the preparation time.
Cook a simple tomato coating
5–7 minutesSimmer the crushed tomatoes, garlic, oregano and pepper in a small pan for 5–7 minutes, stirring until spreadable rather than runny. Divide the dough into four equal pieces. Do not add extra salt or oil to the sauce without updating the estimate.
Shape four individual bases
5–7 minutesOn temperature-rated baking paper, press each dough piece into a 7–8-inch / 18–20-cm round, around 5 mm thick. Use a second sheet over the top if the dough sticks, then peel it off. Prick the center with a fork. All the measured flour belongs in the dough; none is reserved for dusting.
Prebake without the toppings
8–10 minutesPlace bases on two metal sheets and bake for 8–10 minutes. Their surfaces should look set and their rims should begin to firm. Rotate the sheets if your oven browns unevenly. Extend the bare-base bake if the center still looks like wet dough.
Top and finish in the oven
7–10 minutesDivide sauce, roasted vegetables, corn and mozzarella evenly among the four bases. Bake another 7–10 minutes, until the cheese melts and the underside is firm enough to lift. Keep the topping distributed rather than heaped in the middle. Baking times vary with dough thickness and sheet material.
Serve an entire individual pizza per person
2–3 minutesStand the pizzas on their sheets for 2–3 minutes, then lift to plates. Each serving is one complete pizza with one quarter of the measured toppings. Cut with a knife or wheel once the cheese stops sliding. The estimate includes the roasted vegetables but no additional dip or side.
How to Know It Is Ready
The underside should be set and the dough center should not contain a wet flour layer. Prebaking and thin shaping matter more than simply browning the mozzarella.
A soft whole-wheat quick-bread base with roasted vegetables and melted cheese. It does not have the open, chewy structure of a long-fermented yeast dough.
One quarter of every listed ingredient, including crust, sauce and any measured topping.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 33.5 g protein per serving.
- The crust or flatbread, toppings, measured oil and listed vegetables are included in the estimate.
Things to Consider
- Wheat and milk. Check the yogurt and baking-powder packaging for additional allergen statements and cross-contact information.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Pizza meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
Regular baking powder contributes sodium and is the reference used here. This is not described as a low-sodium recipe. Self-raising flour already contains raising agents and is not a direct replacement for the measured plain whole-wheat flour.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main protein, crust or flatbread, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Swap the same raw weight of green bell pepper for red pepper, roasting until soft. A dairy-free yogurt or gluten-free flour changes the dough structure and nutrition; it requires its own method rather than a guaranteed direct substitution.
- A different flour, base or topping changes texture, timing and nutrition. Do not substitute flours gram for gram without adjusting the method.
Allergen Information
Wheat and milk. Check the yogurt and baking-powder packaging for additional allergen statements and cross-contact information.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Pizza Meal
Cool in shallow portions and refrigerate within 2 hours, or 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 3–4 days. Do not leave yogurt dough or topped pizzas on a warm counter for prolonged periods. Follow the earliest applicable ingredient use-by or component cooking date; a later pizza bake does not restart the storage clock.
Reheating the Meal
Reheat at 350°F / 180°C until the center reaches 165°F / 74°C. A baking sheet helps restore some firmness; the quick-bread base may soften in storage.
Follow USDA leftovers guidance. For another crust and topping combination, browse Whole-Wheat Veggie Pizza with Broccoli and Peppers.
Frequently Asked Questions
No yeast rise is needed. The five-minute covered pause is for easier handling and is included in preparation. Bake after shaping rather than holding raw yogurt dough warm for a long period.
Thinner yogurt can make a much wetter dough. This formula is developed around thick nonfat Greek yogurt; switching products may require separate recipe development rather than an unmeasured flour addition.
The base may become soft under a heavy topping layer. Roast additional vegetables separately if desired, count them separately and keep the pizza loading similar.
Use the serving controls to scale the gram quantities and serving count. Use more baking trays and work in batches; oven time does not simply double. Household notes remain at the base four-serving quantities.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Digital kitchen scale
Keeps the yogurt-to-flour ratio consistent.
Compare on Amazon → (paid link)Paid link · opens in a new tabMixing bowl and dough scraper
Helps bring the quick dough together without extra dusting flour.
Compare on Amazon → (paid link)Paid link · opens in a new tabPizza wheel
Cuts the briefly rested pizzas into manageable pieces.
Compare on Amazon → (paid link)Paid link · opens in a new tab
