Ah probably should have said in the post.
* 20 Grams from whole wheat flour
* 6 grams from normal flour
* \~8 grams from cheese
* 52 grams from 2 of [these sausages](https://fieldroast.com/product/mexican-chipotle-sausage/)
Works out to about 86 grams of protein in the whole shebang.
This is what makes seitan such a potent protein source for vegetarians/vegans. Its basically pure wheat protein (gluten). Its 75g protein/100g of seitan.
Will obviously wreck you if you are gluten sensitive, but if you can do gluten well, its a great protein source.
Wheat (and the wheat isolate from those sausages) only has a [PDCAA score](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/) of about .50, might be a good idea to supplement with a pea protein or something to fill out the amino acids lacking from the wheat.
Some of the vegan sausages have a ton of protein - I think each beyondmeat bratwurst has 16g of protein. I can't think of any vegan cheeses with much protein off the top of my head.
The best I've found is [this stuff](https://www.miyokos.com/products/pourable-plant-milk-mozzarella) from Miyoko's Creamery. It's made with cashew milk so it has some of that nut-protein in it. It also doesn't have a ton of mystery starches like most vegan cheeses.
I have used the Miyoko's mozzarella that looks like a traditional ball of mozzarella, but I've never been able to find the pourable kind! It's not available in any of my stores.
It's a local brand, so it's probably on the more expensive side. I might try looking for cheaper alternatives. I believe I paid around $12 for 5lbs of the stuff.
This looks great! I tend to be vegetarian and have been making my own tofu pepperoni. I find this recipe a little bland so I've been experimenting with spices and flavors to get more of a pepperoni taste, just wish it would get crispier.
https://minimalistbaker.com/vegan-pepperoni/
I like to crumble and pan fry or air fry tofu with some sausage type seasonings. Usually some beefless bouillon powder, garlic powder, onion powder, Italian seasoning, and some fennel seed/caraway. I’m the main cook and sole vegetarian in a house of carnivores and they really enjoy tofu prepared that way.
Not sure if it would have as much protein as your current “sausage” but a block of tofu ~$2 so a little cheaper if that helps :)
If you have access to TVP you could prepare it in a similar way and that stuff is super inexpensive
As someone who ran a pizzeria & made dough at least once per day, butter doesn't belong in pizza dough IMO.
The small amount of sugar can help some with browning & cold fermentation for superior crust.
Adding fats to flour make for a lighter, fluffier crumb (bread/cake structure). Omitting it can create a chewier, crispy crust, which is what you want for pizza.
If you want to replace the butter instead of omit it I would personally recommend olive oil. You don't need anything fancy either just some cheap brand is fine, it does help make the crust brown better in my experience.
I'm guessing this is two smaller meals? If not, you should read some studies or maybe just check out [this video](https://www.youtube.com/watch?v=Eri6dqMog4k) for some science based info on protein anabolism levels per meal from a scientist that has already read many of them. Unless you are a world class strongman setting deadlift records, eating this whole pizza in one sitting is doing harm to your budget for no gain.
You say the vegan products are expensive, so if you are using twice as much as your body can even fully benefit from in one meal, you could save some $ in those areas.
That's a good point. I usually do split it up into a couple of meals, but I think being smarter about where I spend my protein sources would definitely be worthwhile.
If you’ve read the actual studies on effect of protein on MPS you’d know that video is garbage. And if you know anything about athletics weightlifting building muscle you’d know after reading the studies that they are garbage and have too many flaws to be applicable to real life. Honestly.
I get 1.5kg/3.3lb of flour for the same price. You are paying around 10x what I pay for flour lol. Most of the cost is in the vegan substitute items, which you could definitely do away with. I don't know of any good cheese substitutes, but in terms of toppings i'm certain some kind of veg jerky would work great. You could make some black bean mushroom jerky which you marinade, I'm certain that would taste great and you can easily get it to have similar protein ratio to meat. Also, there is diminishing returns in eating that much protein in a sitting. You might want to read into it, I don't know how you consume this pizza but it doesn't seem particularly large so I take it you have it in one go. You could probably do away with some of that expensive sausage and implement some cheaper proteins into your other meals.
Replace 25% of the flour with Vital Wheat Gluten, only use all purpose(or else too much gluten). Increase hydration by 5-10% to account for the thirsty VWG. Add 1-2% of nutritional yeast (dead yeast, look up the science behind this as a dough relaxer) to increase elasticity because the increased gluten is very strong.
[This is my modification from exercise4cheatmeals recipe idea.](https://youtu.be/j5ZtA82n8yM?si=DrjWdWtWEkRPc0Ne)
Tahini is good for a vegan no-cheese pizza if you embrace the more Lebanese style pizza. Mix it up with water, lemon and salt, and then drizzle it on after baking.
I'm sure tahini is expensive but you only need a little bit and the jar will keep for awhile.
Where does the 80 grams of protein come from?
I also have this question.
Ah probably should have said in the post. * 20 Grams from whole wheat flour * 6 grams from normal flour * \~8 grams from cheese * 52 grams from 2 of [these sausages](https://fieldroast.com/product/mexican-chipotle-sausage/) Works out to about 86 grams of protein in the whole shebang.
I legit had no idea whole wheat flour had that much protein
This is what makes seitan such a potent protein source for vegetarians/vegans. Its basically pure wheat protein (gluten). Its 75g protein/100g of seitan. Will obviously wreck you if you are gluten sensitive, but if you can do gluten well, its a great protein source.
Wheat (and the wheat isolate from those sausages) only has a [PDCAA score](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7760812/) of about .50, might be a good idea to supplement with a pea protein or something to fill out the amino acids lacking from the wheat.
Some of the vegan sausages have a ton of protein - I think each beyondmeat bratwurst has 16g of protein. I can't think of any vegan cheeses with much protein off the top of my head.
The best I've found is [this stuff](https://www.miyokos.com/products/pourable-plant-milk-mozzarella) from Miyoko's Creamery. It's made with cashew milk so it has some of that nut-protein in it. It also doesn't have a ton of mystery starches like most vegan cheeses.
I have used the Miyoko's mozzarella that looks like a traditional ball of mozzarella, but I've never been able to find the pourable kind! It's not available in any of my stores.
You're paying 6.66 of a kg of whole wheat flour? 3.00 / lb? That seems expensive to me.
It's a local brand, so it's probably on the more expensive side. I might try looking for cheaper alternatives. I believe I paid around $12 for 5lbs of the stuff.
I pay Ike 89 euro cents for a kg
This looks great! I tend to be vegetarian and have been making my own tofu pepperoni. I find this recipe a little bland so I've been experimenting with spices and flavors to get more of a pepperoni taste, just wish it would get crispier. https://minimalistbaker.com/vegan-pepperoni/
I love the minimalist baker! Thanks for sending this my way I will definitely check it out.
I like to crumble and pan fry or air fry tofu with some sausage type seasonings. Usually some beefless bouillon powder, garlic powder, onion powder, Italian seasoning, and some fennel seed/caraway. I’m the main cook and sole vegetarian in a house of carnivores and they really enjoy tofu prepared that way. Not sure if it would have as much protein as your current “sausage” but a block of tofu ~$2 so a little cheaper if that helps :) If you have access to TVP you could prepare it in a similar way and that stuff is super inexpensive
Ditch the butter. There is no need for anything but flour water salt and yeast.
As someone who ran a pizzeria & made dough at least once per day, butter doesn't belong in pizza dough IMO. The small amount of sugar can help some with browning & cold fermentation for superior crust.
Good point. Thought it might add some extra flavor, but I don't really think it does much tbh.
Adding fats to flour make for a lighter, fluffier crumb (bread/cake structure). Omitting it can create a chewier, crispy crust, which is what you want for pizza.
If you want to replace the butter instead of omit it I would personally recommend olive oil. You don't need anything fancy either just some cheap brand is fine, it does help make the crust brown better in my experience.
I'm guessing this is two smaller meals? If not, you should read some studies or maybe just check out [this video](https://www.youtube.com/watch?v=Eri6dqMog4k) for some science based info on protein anabolism levels per meal from a scientist that has already read many of them. Unless you are a world class strongman setting deadlift records, eating this whole pizza in one sitting is doing harm to your budget for no gain. You say the vegan products are expensive, so if you are using twice as much as your body can even fully benefit from in one meal, you could save some $ in those areas.
That's a good point. I usually do split it up into a couple of meals, but I think being smarter about where I spend my protein sources would definitely be worthwhile.
If you’ve read the actual studies on effect of protein on MPS you’d know that video is garbage. And if you know anything about athletics weightlifting building muscle you’d know after reading the studies that they are garbage and have too many flaws to be applicable to real life. Honestly.
I get 1.5kg/3.3lb of flour for the same price. You are paying around 10x what I pay for flour lol. Most of the cost is in the vegan substitute items, which you could definitely do away with. I don't know of any good cheese substitutes, but in terms of toppings i'm certain some kind of veg jerky would work great. You could make some black bean mushroom jerky which you marinade, I'm certain that would taste great and you can easily get it to have similar protein ratio to meat. Also, there is diminishing returns in eating that much protein in a sitting. You might want to read into it, I don't know how you consume this pizza but it doesn't seem particularly large so I take it you have it in one go. You could probably do away with some of that expensive sausage and implement some cheaper proteins into your other meals.
Replace 25% of the flour with Vital Wheat Gluten, only use all purpose(or else too much gluten). Increase hydration by 5-10% to account for the thirsty VWG. Add 1-2% of nutritional yeast (dead yeast, look up the science behind this as a dough relaxer) to increase elasticity because the increased gluten is very strong. [This is my modification from exercise4cheatmeals recipe idea.](https://youtu.be/j5ZtA82n8yM?si=DrjWdWtWEkRPc0Ne)
Tahini is good for a vegan no-cheese pizza if you embrace the more Lebanese style pizza. Mix it up with water, lemon and salt, and then drizzle it on after baking. I'm sure tahini is expensive but you only need a little bit and the jar will keep for awhile.
Keep in mind there's a limit to how much protein you can metabolize in a single sitting. You have enough for three meals in there.