No-Bake Pepperoni Pizza to Fight Obesity🍕

Loose weight eating pepperoni pizza?! 😍 Sound too good to be true? Read the research below to find out, or just jump to the recipe!

Stove top no-bake plant-based pepperoni pizza: vegan, healthy whole food ingredients, backed up by the latest medical and scientific health data research.

Recipe Overview

As usual with all the recipes:
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no salt added, no oil added, no sugar added, no coconut.
Using only minimally processed or proven safe foods from scratch.

Nutrition Facts Table

• 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…”

https://pubmed.ncbi.nlm.nih.gov/28455679

⭐The Full Stovetop Pepperoni Pizza Recipe⭐

No-Bake Pepperoni Pizza to Fight Obesity🍕

Wait… I can eat pizza, and lose weight?!

With this pizza whole food plant based pizza you can.

With over 5.5 grams of protein in each slice of pizza, you can also gain some lean muscle, and help prevent the Non-communicable diseases that come with having too much fat adipose, but especially the deadly: visceral fat!

As always the research is in the science section.

Print Recipe Pin Recipe

Prep Time 5 minutes mins

Cook Time 25 minutes mins

Resting Time 5 minutes mins

Total Time 35 minutes mins

Course Dinner, Main Course

Cuisine American, Italian

Servings 4 people

Calories 752 kcal

Equipment

• 1 Spice / Coffee Grinder a blender or a food processor can also work in a pinch
• 1 Seasoned Steel or Cast Iron Pan how to season steel cookware: https://youtu.be/watch?v=qXEt-fhyCis
• 1 Pot a simple pot
• 1 Spoon or Offset Spatula a spatula works best, but a spoon works too
• 1 Bowl for mixing ingredients

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
• ⅛ tsp cayenne powder Use less if you don't want it spicy!
• 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
• ½ cup diced 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
• ⅛ tsp black pepper or black cumin if you have it
• ⅛ tsp ginger powder

Wet

• ¾ cup carbonated water or use regular water and the baking soda adjust water as needed
• ½ tsp baking soda instead of carbonated water 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; or try: cooked pumpkin, squash, or yams/sweet potatoes
• 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

Instructions

 

Making lentil tofu pepperoni

• Starting with the pepperoni we’ll grind all the dry sausage ingredients in your spice/coffee grinder until it becomes a powder (let the dust settle for 5 seconds or so before opening). Add all sausage ingredients to your pot on a medium-low heat (around number 4 on electric stove), stiring until a sticky paste forms (pictured below, frame A).
  ½ cup lentils, ½ tsp black pepper, 1 tbsp garlic powder, 2 tsp paprika, ¼ tsp allspice powder, ⅛ tsp cayenne powder, ¼ tsp fennel seeds, ¾ cup water, ¼ tsp dried basil
  
• 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 (you can use a knife to run along the inside of the glass to loosen the pepperoni). You can slice it now or later, but a serrated knife works best.
  

Making the pizza sauce

• Now on to the tomato sauce. We’ll either wash or deglaze (use 2 tbsp+ water), the pot from our lentil pepperoni tofu and then put it on medium heat (between 5 and 6 on my electric stove) 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.
  ½ cup finely diced onion, 2 tbsp apple cider vinegar
  
• 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(above, frame C), now add your tomato paste, tomatoes (above, frame D), and garlic and keep stirring until the tomato paste begins to get a bit darker.
  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, 1.5 cups tomato paste, ½ cup diced tomatoes
• 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.
  2 tbsp balsamic vinegar, 1.5 cups water

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.
  1 cup oat flour, 1 tbsp brown rice, 2 tbsp flaxseed meal, ½ tsp garlic powder, ⅛ tsp black pepper or black cumin if you have it, ⅛ tsp ginger powder, ¾ cup carbonated water or use regular water and the baking soda, ½ tsp baking soda instead of carbonated water, 2.5 tbsp apple cider vinegar
  
• 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 (2-4 electric) so that way it will heat up slowly.
  ¼ cup shelled pumpkin seeds, 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, 4 tbsp apple cider vinegar, 1 tbsp lemon juice, ½ cup water
  
• 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 (below, frame C & D), 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. Now, you can simply flip the pan over on top of the pizza and you're done! 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 holes so the gooey cheese shows through, put the crust back in the pan if it needs heat, covered even, then slice the pizza and enjoy!
  

Notes

Suggest Sides

• A salad or fresh veggies
• A tall glass of water, tea (green/hibiscus), or coffee (light roast)

Keyword corn free, dairy free, no added salt, no added sugars, no nuts free, no oil, no shellfish free, no soy, no treenuts free, no-bake pizza, one pan pizza, plant-based pizza, soy tofu free, vegan pizza, wfpb pizza, wheat free, whole food plant based

🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the ranch, 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 your tastebuds reset and you’ll notice the natural sodium in foods, checkout the great article, and subscribe to, Michael Corthell on Substack.

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments.