Tortilla protein pizza
22 min · 53 g protein · 434 cals / serving
A crisp, thin-crust pizza in about 20 minutes with no dough at all: a tortilla baked until it snaps, then loaded with sauce, diced chicken breast, turkey pepperoni, vegetables and bubbling mozzarella. One each is dinner, with close to 50 g of protein.
Ingredients
- 2 medium (20 cm / 8 inch) low-carb protein wrap, high-protein, low-carb wraps
- a light coat cooking spray
- 6 tbsp pizza sauce
- 1/3 cup mozzarella cheese, shredded
- 1/4 cup fat-free mozzarella, shredded
- 1 1/3 cups chicken breast, cooked and diced
- 1/2 red bell pepper, thinly sliced
- 4 large mushrooms, thinly sliced
- 1/4 small red onion, thinly sliced
- 1/2 tsp dried oregano
To serve
- a pinch of red pepper flakes (optional)
Steps
- Heat the oven to 425°F, or an air fryer to 400°F. Spray the tortillas lightly on both sides and bake them on a baking sheet for 3–4 minutes (2–3 in the air fryer), until stiff and just starting to color. This pre-bake is what keeps the base crisp under the toppings.
- Spread each with sauce, leaving a thin rim. Scatter over half of both cheeses, then the chicken, pepperoni, pepper, mushrooms and onion, then the rest of the cheese and the oregano.
- Bake 6–8 minutes (4–6 in the air fryer, one at a time), until the cheese bubbles, the edges are deep golden and the chicken is hot through (165°F). Rest a minute, then cut into wedges with a pizza wheel or scissors.
Good to know
Can I make it lighter?
A high-fiber, low-carb tortilla cuts the base's calories a lot and crisps just as well. Keep at least half the cheese as regular part-skim mozzarella, though: fat-free mozzarella on its own goes rubbery instead of melting.
Why is mine soggy?
Usually the pre-bake was skipped or there was too much sauce. Wet vegetables add to it, so slice the mushrooms and pepper thinly and keep the sauce to a thin layer.
Can I use raw chicken?
No, it will not cook through in the time the tortilla takes to crisp. Cook it first, until it reaches 165°F, or use leftover or rotisserie breast meat.
Per
- Calories
- 146
- Protein
- (50%)
- 18 g
- Fat
- (30%)
- 5 g
- Carbohydrates
- (20%)
- 9 g
- of which sugar
- 2 g
- Fiber
- 3 g
- Sodium
- 278 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 869 kcal goes into the pot and 643 g of ingredients comes out as about 595 g of food: 146 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.