High-Protein Flatbread Pizza
A proper pizza night that loves you back. The base is a two-ingredient yoghurt dough, the sauce is honest passata, and the top is lean protein and light cheese — so one whole pizza lands at 44 grams of protein for 560 calories. No tiny portions, no lecture. Just a big plate of pizza with the macros sorted.
Plate 01 / Finished
The first time I made this, it was a Friday and my partner wanted pizza. Properly wanted it — the kind of craving you don’t argue with. I was deep in a building phase, trying to keep my protein honest, and I did not want to spend the evening feeling like I’d ordered out and given up. So I stood at the counter, stirred Greek yoghurt into self-raising flour with a wooden spoon, and made a dough out of two things. Rolled it thin, baked it, topped it, and twenty minutes later we had a real pizza on the table. She had no idea it was the “good for you” version until I told her.
That’s the whole point of this one. A two-ingredient yoghurt base gives you a soft, chewy flatbread crust without a long proof or a packet of dry yeast, and the yoghurt quietly adds protein to the dough itself. Then you keep the toppings lean — passata instead of an oily sauce, light mozzarella instead of a mountain of full-fat cheese, and a proper hit of chicken or turkey pepperoni for the meat. The numbers come out beautiful: 44 grams of protein across the whole pizza, all of it for 560 calories. You eat the lot. Not a sliver.
I make this most weeks now, and I want you to have it too, love. It is not a sad imitation of pizza — it is pizza, built so a person chasing a body can still sit down to a full plate on a Friday and feel like they’re being looked after. Make it once and I think it earns a permanent spot in your kitchen. I’ve got you.
01Who it’s for & when to eat it
This is a high-protein anabolic plate that flexes to whatever you’re doing. The base and the build stay the same; what you change is how much cheese and how big the topping pile gets. Here’s how I steer it.
Lean it out
Roll the base a touch thinner, drop to a light scatter of cheese, and load up on veg — peppers, mushrooms, rocket on top after baking. Same big pizza, fewer calories, still well over 40g of protein. A genuinely filling dinner when you’re keeping things tight.
Build it up
This is its home. The full pizza as written sits at a clean 560 calories, and it’s easy to push higher — more cheese, a second protein, a drizzle of oil. Big, satisfying, protein-dense fuel for a building phase. See the variations below for the numbers.
Steady fuel
The standard build is a balanced plate as it is — solid protein, moderate carbs from the base, a sensible amount of fat. Add a side salad if you want more volume. Easy on the evening, kind to recovery, nothing overshot.
Timing: this is a brilliant post-training dinner — a real carb-and-protein plate when your body’s asking for it. It’s also a proper Friday-night meal that doesn’t blow the week. Leftovers reheat well too, so a spare slice makes a tidy lunch.
02Ingredients
Makes 1 whole pizza — one generous serving. Want two? Double every line; the dough is a simple 1:1 ratio of flour to yoghurt by weight, so it scales without any fuss.
Servings 1 · adjust on the live recipe card- Self-raising flour the base80 g · 2.8 oz
- Greek yoghurt, 0–2% the base80 g · 2.8 oz
- Passata sauce60 g · ¼ cup
- Low-moisture mozzarella, light, grated50 g · 1.8 oz
- Chicken or turkey pepperoni40 g · 1.4 oz
- Dried oregano½ tsp
- Garlic powder¼ tsp
- Olive oil to brush1 tsp · 5 ml
- Fresh basil to finisha few leaves
- Salt & black pepperto taste (go light)
Swaps I actually use: no self-raising flour? Use 80g plain flour plus ¾ teaspoon baking powder. Dairy-free? A thick plant yoghurt and a melting vegan cheese both work, though the protein dips a little. For the meat, lean shredded chicken breast, lean ham, or even tinned tuna all top this happily — keep it lean and the macros stay honest. Half a low-fat cottage-cheese base under the sauce sneaks in even more protein if you want it.
03Step by step
Stir flour and yoghurt into a shaggy ball
Tip the self-raising flour into a bowl with a pinch of salt. Add the Greek yoghurt and stir with a spoon until it clumps together, then bring it into a ball with your hands. It’ll feel sticky and rough — that’s right. Don’t add water.
Magnus says: equal weights of flour and yoghurt is the whole trick. Weigh them, don’t eyeball it.
Knead briefly, then roll it thin
Turn the dough onto a floured surface and knead for a minute or two until it’s smooth and no longer sticking to your hands. Roll it out into a round about 25cm wide and an even thinness — thin bakes crisp, thick bakes bready. Either is good; pick your pizza.
Bake the bare base first
Lift the base onto a lined tray, brush it lightly with the olive oil, and prick it a few times with a fork. Bake at 220°C (425°F) for 6–8 minutes, until it’s set and just starting to colour. Par-baking is what stops a soggy middle once the toppings go on.
Magnus says: a few fork holes keep it from ballooning. Pop any big bubbles when it comes out.
Spread the passata, scatter the herbs
Stir the oregano, garlic powder and a little black pepper through the passata, then spread it over the par-baked base, leaving a thin border for the crust. Keep the layer modest — too much sauce drowns the base. A little goes a long way.
Cheese, then the protein
Scatter the grated light mozzarella over the sauce, then lay the chicken or turkey pepperoni on top so every slice gets some. This is where the protein really lands, so spread it evenly — no bare slices, no overloaded ones.
Back in the oven, then slice
Return the pizza to the oven at 220°C (425°F) for 8–10 minutes, until the cheese is melted and bubbling and the crust is golden. Slide it onto a board, tear over the fresh basil, slice it, and eat the whole thing — that’s the serving.
Magnus says: let it sit two minutes before you cut it, or the cheese slides off the slice. Worth the wait.
04The spec sheet
Real numbers, calculated — not guessed. The recipe makes one whole pizza, which is one serving of roughly 280g. Here’s what that whole pizza and a flat 100g actually give you.
| Nutrient | Per serving | Per 100g |
|---|---|---|
| Energy | 560 kcal | 200 kcal |
| Protein | 44.0 g | 15.7 g |
| Carbohydrate | 55.0 g | 19.6 g |
| — of which sugars | 6.0 g | 2.1 g |
| Fat | 18.0 g | 6.4 g |
| — of which saturates | 7.5 g | 2.7 g |
| Fibre | 3.5 g | 1.3 g |
| Sodium | ~1.1 g | ~0.39 g |
Moderate, and that’s by design — this is a full, satisfying pizza, not a tiny portion. You get a real plate of food and the calories still land at a sensible 560 for the whole thing.
Strong for a pizza. Most pizzas are mostly bread and fat; this one carries real protein in every slice, which is exactly what you want when you’re building.
- Calcium~360 mg · 28% DV
- Phosphorus~470 mg · 67% DV
- Selenium~38 µg · 69% DV
- Vitamin B12~1.4 µg · 58% DV
- Niacin (B3)~11 mg · 69% DV
- Zinc~3.2 mg · 29% DV
Macros are calculated from standard food-composition data and will shift a little with your exact ingredients and brands — the cheese and the pepperoni move the fat and sodium most. Micronutrient figures are estimates against general adult Daily Values. Numbers are for guidance, not medical advice — see our Nutrition Disclaimer.
05Bulk / Cut / TRT variations
One base, three jobs. The dough and the method stay the same — you adjust the cheese and the toppings to fit the week. Macros below are for the whole pizza built each way.
The lean default
Roll the base thinner, drop the cheese to 30g, and pile on peppers, mushrooms and a handful of rocket after baking. A whole pizza that fills the plate and the belly while keeping the calories tight, with protein still well past 40g.
Build it up
Push the cheese to 70g, add a second protein — shredded chicken alongside the pepperoni — and finish with a drizzle of olive oil. Bigger crust, bigger top, easy calories without losing the protein-per-bite that makes it worth eating.
Steady & balanced
The pizza as written, with a side salad of leaves and a little olive oil. Solid protein, moderate carbs, a sensible amount of fat — a full, balanced evening plate that keeps you satisfied and supports recovery without overshooting.
06Meal prep & storage
Pizza isn’t most people’s idea of meal prep, but this one holds up better than you’d think. I’ll make two bases ahead, par-bake them, and stash them so a finished pizza is ten minutes away on a busy night.
Store a cooked, cooled pizza in an airtight container or wrapped tight. Cold pizza from the fridge is a fine lunch, honestly — or reheat it for the proper experience.
Freeze par-baked bare bases between sheets of paper, or freeze finished slices flat. Thaw bases in the fridge; cook slices straight from frozen.
Oven at 200°C for about 8 minutes brings the crust back crisp and the cheese back to melted. Skip the microwave if you can — it turns the base soft and sad.
If you’re prepping for the week, par-bake your bases on a Sunday and keep the toppings ready in the fridge. Building and finishing a fresh pizza then takes barely longer than waiting for a delivery, and the macros are already sorted for you.
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07Common questions
Why par-bake the base before topping it? +
Because a yoghurt dough holds moisture, and a wet base under wet sauce gives you a soggy middle every time. Baking the bare base for a few minutes first sets the structure so it can take the toppings and still come out with a proper bottom. It’s a small extra step that makes the difference between a pizza and a puddle.
Can I make this without self-raising flour? +
Yes. Use 80g of plain flour and add ¾ teaspoon of baking powder — that’s essentially what self-raising flour is. Stir the powder through the flour before you add the yoghurt so it spreads evenly. The dough behaves exactly the same way.
How is it 44g of protein for the whole pizza? +
Three sources stacking up. The Greek yoghurt in the base brings a good chunk, the light mozzarella adds more, and the lean chicken or turkey pepperoni does the heavy lifting on top. Keeping the cheese light and the meat lean is what lets the protein stay high while the calories stay at 560. Swap in a fattier cheese and the fat climbs while the protein barely moves.
Can I use a normal pepperoni instead of chicken or turkey? +
You can, and it’ll taste great — just know the macros shift. Pork pepperoni is much fattier, so the calories climb toward 700 and the fat roughly doubles while the protein stays about the same. Lovely for a bulk; for a leaner plate, the chicken or turkey version keeps things in check.
The dough is sticking to everything — what now? +
Don’t panic, love. Yoghurt dough starts sticky and that’s normal. Dust your surface and your hands with a little flour and keep kneading for a minute — it’ll come together and stop clinging. Resist the urge to add water; a touch more flour is all it needs.
Can I add vegetables on top? +
Please do. Peppers, mushrooms, red onion and spinach all work beautifully and add volume for almost no calories. Slice them thin so they cook through in the bake, and add delicate leaves like rocket or basil after baking so they don’t wilt. More veg means a bigger, more satisfying pizza on the same macros.
This pizza lives inside a full week of meals.
This is one plate from my high-protein meal plans — a full week of satisfying, macro-counted meals with the grocery list already written. You pick the goal; I do the maths and feed you well all week.
See the meal plans →08Pairs well with
Magnus Olafsson
I’m Magnus — twenty years under the iron, from a cold gym in Stockholm to the classic-physique stage, and now mostly in my kitchen in a pink apron. I’ve cut for shows, bulked through winters, and I’ve been on TRT since I was thirty-five. I know what it takes to eat for the body you’re chasing, and I know it shouldn’t come with a side of shame.
Everything here is food I actually cook and macros I actually count. I don’t diagnose, I don’t promise, and I never make a number up. I just feed you well and tell you the truth.
Slim Diet Era shares recipes and general nutrition information. It is not medical or dietetic advice, and we do not provide guidance on obtaining or using any controlled substance. See our Medical Disclaimer and Nutrition Disclaimer.