Plant-Based Diet: What Pizzas Are Safe To Eat?

Pizza is still a staple for those following a plant-based diet. While the options may differ, there are many ways to enjoy pizza while adhering to plant-based dietary restrictions. For those who are vegetarian, classic cheese pizza is a good option, while vegans can opt for dairy-free cheese alternatives. There are also options for those who want to skip the cheese altogether, such as adding extra sauce or loading up on vegetables. When it comes to toppings, the possibilities are endless, including mushrooms, olives, green peppers, spinach, and tomatoes. In addition to traditional tomato sauce, pizza sauces can also include barbecue, white sauce, or pesto. For those who want to get creative, there are recipes for plant-based pizza crusts made from wheat and black beans or walnuts, polenta, and flaxseed meal.

Vegan cheese alternatives

Vegan cheese is often maligned for its goopy, plasticky, and artificial texture and taste. However, it has come a long way, and there are now several tasty and healthy options available.

Miyoko's Liquid Vegan Pizza Mozzarella

Miyoko's Liquid Vegan Pizza Mozzarella is a pourable liquid mozzarella that is unique because it coagulates into a solid form when baked, rather than melting. It has a mild, unobtrusive cheesy flavour that blends well with the sauce and bread. It is also organic and made without highly processed ingredients. However, it has a very light texture and no stretch, so it is best used alongside other toppings.

Miyoko's Organic Cashew Milk Mozzarella

This vegan cheese comes in a block form and is the closest in taste and appearance to Italian mozzarella, making it perfect for gourmet pizzas. It melts and browns nicely, but has minimal stretch and a very light mouthfeel. It is also the most expensive option on this list.

Follow Your Heart Vegan Shredded Mozzarella

Follow Your Heart's offering is a greasy, dense, and goopy cheese that tastes like junk food pizza. It has the most stretch out of all the vegan cheeses on this list and would be a good option for those with nut allergies.

Violife Just Like Mozzarella Shreds

Violife's mozzarella shreds melt well but retain their shape on the pizza, giving them a plasticky look. They have a mild flavour similar to normal pizza cheese, with no undertones. However, they have an artificial "vegan cheese" flavour and tend to blend with the pizza sauce rather than forming a separate layer.

Daiya Mozzarella Style Shreds

Daiya's mozzarella shreds melt well and have a slight cheese pull. They have a goopy texture and a distinct artificial vegan cheese flavour. They are also a bit greasy. However, they are a good option for those with nut allergies.

365 Plant-Based Mozzarella-Style Cheese

This is a budget-friendly option that melts well and has a bit of stretch. However, it has a strong artificial vegan cheese flavour and an aftertaste. It tends to blend with the pizza sauce rather than forming a separate layer.

Make Your Own

If you prefer to make your own vegan cheese, you can use cashews or white beans as a base. Other ingredients include water, nutritional yeast, garlic, lemon juice, white miso paste, salt, and arrowroot powder. The mixture is blended and then heated on a stove, where it thickens to form a cheese sauce. This sauce can be drizzled over the pizza or refrigerated until solid and then shredded.

Pizza bases

The base of a pizza is arguably the most important part of the pizza, and the good news is that there are plenty of plant-based options available.

Pre-made Bases

If you're short on time, you can buy pre-made pizza bases or dough from most supermarkets. Just watch out for hidden animal products in pizza bases, as some brands contain whey or other dairy products.

Make Your Own

If you want to make your own pizza base, a standard pizza dough is typically made with strong white flour, yeast, sugar, salt, water, and oil. However, to make it plant-based, you can substitute plant-based milk for dairy milk and use oil alternatives. You can also experiment with different types of flour, such as whole wheat flour or nut flours like almond flour.

Gluten-Free Options

For those with gluten intolerance or celiac disease, there are gluten-free pizza base options available. You can buy pre-made gluten-free bases or make your own using gluten-free flour alternatives.

Creative Alternatives

If you're feeling adventurous, you can try alternative plant-based pizza bases such as cauliflower crust or a raw vegan base. These options offer a unique twist on the traditional pizza and can be a fun way to add more vegetables to your diet.

Tips for Success

No matter which pizza base you choose, there are a few tips to keep in mind for the best results:

• If making your own dough, knead the dough and let it rise before shaping it into your desired pizza shape.
• Preheat your oven to a temperature between 425-450 degrees Fahrenheit for best results.
• Use a non-stick pizza pan or cookie sheet, or line your pan with parchment paper to prevent sticking.

With these tips and tricks, you'll be well on your way to enjoying delicious, plant-based pizzas with the perfect base!

Vegetable toppings

Vegetables are a key component of plant-based pizzas, and there are numerous options to choose from when it comes to selecting toppings.

When preparing a plant-based pizza, it is important to cut the vegetables into bite-sized pieces. This ensures that the pizza has a good texture and is easy to eat. Some popular vegetable toppings include bell peppers, spinach, artichokes, cherry tomatoes, and red onions. These vegetables not only add flavour and colour to the pizza but also provide essential nutrients.

In addition to the more common toppings, sliced almonds can be a great addition to a plant-based pizza. They provide a crunchy texture and a toasty flavour that pairs well with the other ingredients. However, some people may not enjoy the addition of almonds, so it is advisable to offer this topping on the side or as an optional extra.

Another option for plant-based pizza lovers is to use sliced or diced tomatoes as a base instead of a traditional tomato sauce. This can be easily achieved by spreading crushed, diced, or sliced tomatoes on the pizza dough and sprinkling Italian spices and garlic powder on top. This creates a fresh and flavourful base for the other toppings.

For those who enjoy spicy food, jalapeño peppers can be a great addition to a plant-based pizza. They provide a kick of heat and can be used in place of the more commonly used bell peppers. However, it is important to consider the preferences of those who will be eating the pizza, as not everyone enjoys spicy food.

When selecting vegetable toppings for a plant-based pizza, it is important to consider the balance of flavours and textures. A well-balanced pizza will have a variety of flavours, colours, and textures that complement each other. It is also important to ensure that the vegetables are cooked properly, as undercooked or overcooked vegetables can negatively impact the overall taste and texture of the pizza.

In conclusion, there are numerous vegetable toppings that can be used to create delicious and nutritious plant-based pizzas. By choosing a variety of colourful and flavourful vegetables, and considering the balance of flavours and textures, it is possible to create a plant-based pizza that is both healthy and satisfying.

Vegan meat alternatives

Plant-Based Sausages and Pepperoni

Vegan sausage and pepperoni are perfect for adding a savoury, meaty element to your pizza. Brands like Beyond, Field Roast, Gardein, Morningstar Farms, No Evil, Tofurky, and The Very Good Butchers offer excellent vegan sausage options. Yves Veggie Cuisine is a well-known brand for vegan pepperoni. These products typically use vital wheat gluten and/or tofu as their base, so be cautious if you have gluten or soy sensitivities.

Plant-Based Bacon

For those who love the taste of bacon, there are vegan alternatives made from tempeh or other plant-based ingredients. Sweet Earth Benevolent Bacon, Fakin' Bacon, Smart Bacon, and Yves Veggie Bacon are some popular choices. You can even make your own Sweet and Savory Tempeh Strips for a DIY option.

Plant-Based Ground Meat, Crumbles, or Chorizo

This category offers a wide range of options, including popular brands like Beyond, Impossible, and Plant Pure. For a spicy kick, try plant-based chorizo such as No Evil's El Zapatista Chorizo. You can also use crumbled vegan burgers or make your own vegan ground beef using whole foods.

Tofu

Tofu is a classic meat alternative that has been a staple in Asian cuisine for centuries. It is versatile, nutritious, and easy to prepare. Tofu readily absorbs flavours from spices and marinades, making it a perfect addition to any pizza.

Tempeh

Tempeh is a traditional Indonesian food made from fermented soybeans. It has a high protein and fibre content, making it a nutritious choice for a balanced diet. Its versatility allows for endless culinary creations, including pizza toppings.

Seitan/Wheat Protein

Seitan is the protein found in wheat and has been used as a meat substitute in Asian cuisine for millennia. It has a texture similar to meat and can be easily seasoned and prepared. Seitan powder, also known as vital wheat gluten, is widely available and can be used to make vegan sausages or cold cuts at home. However, it is not suitable for those with celiac disease or gluten intolerance.

With these vegan meat alternatives, you can create delicious plant-based pizzas that satisfy your cravings and cater to various dietary preferences.

Sauce options

There are many plant-based options for pizza sauces, which can be made at home or bought at a grocery store.

For a simple, quick, and easy option, you can spread tomato paste, sliced/diced/crushed tomatoes, or leftover chilli or salsa on your pizza dough. Sprinkle with garlic powder, Italian spices, or other spices of your choice.

If you have more time, you can make a more complex sauce by blending or processing the following ingredients:

• Tomato sauce/tomato puree
• Tomato paste
• Dried oregano
• Dried basil
• Onion powder
• Garlic powder
• Maple syrup
• Salt and pepper
• Red pepper flakes (optional)

Some recipes also include fresh basil, onion powder, thyme, red chilli flakes, kosher salt, cayenne pepper, red wine vinegar, or a fresh minced garlic clove.

You can also make a "cheese-like" sauce by blending grains and beans to create a sauce with a delightful firmness when baked.

Frequently asked questions