syn free pizza

Yields: 1 Personal Pizza (can easily be doubled)
Prep Time: 15 minutes
Cook Time: 15-20 minutes
Total Time: 30-35 minutes
Difficulty: Easy
Intensity: Low Effort

Nutritional Information (Estimated, for entire pizza)

• Calories: ~350 kcal

• Protein: ~35g

• Carbohydrates: ~45g

• Fat: ~2g

• Fibre: ~5g

• Syns: ZERO!

Equipment You’ll Need

• Mixing Bowl

• Baking Sheet or Pizza Stone

• Parchment Paper

• Rolling Pin (or a clean wine bottle!)

• Measuring Scales / Spoons

• Small Saucepan

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Ingredients

For the Syn-Free Pizza Base:

• 150g Fat-Free Natural Greek Yogurt

• 100g Self-Raising Flour (plus extra for dusting)

• A generous pinch of salt and dried mixed herbs (optional, for flavour)

For the Syn-Free Tomato Sauce:

• 100g Passata

• 1 garlic clove, crushed

• 1 tsp dried oregano

• 1 tbsp Worcestershire sauce (check it’s the Syn-Free version)

• Salt and freshly ground black pepper

For the Toppings:

• 120g Fat-Free Grated Mozzarella-style Cheese

• A large handful of mushrooms, sliced

• 1 small onion, thinly sliced

• 1 mixed pepper, thinly sliced

• Sliced jalapeños (optional, for a kick)

• Fresh basil leaves, to garnish

Note: These toppings are just a suggestion! Feel free to load it up with any Speed foods you love: sweetcorn, pineapple, cherry tomatoes, spinach, or lean cooked ham chunks.

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Step-by-Step Instructions

Step 1: Create the Magic Dough

This is where the alchemy happens. The combination of yogurt and flour creates a surprisingly authentic pizza dough.

1. Preheat and Prep: Preheat your oven to 200°C (180°C Fan / Gas Mark 6). Line a baking sheet with parchment paper.

2. Combine Ingredients: In your mixing bowl, add the 150g of fat-free Greek yogurt and the 100g of self-raising flour. Add a good pinch of salt and the dried herbs if you’re using them.

3. Mix to Form a Dough: Use a spatula or your hands to bring the mixture together. It will seem sticky at first, but keep mixing until it forms a shaggy ball.

4. Knead Gently: Lightly dust a clean work surface with a little extra flour. Turn the dough out onto it and knead gently for 2-3 minutes. You’re not looking for a perfect, smooth dough like traditional bread; just until it’s no longer sticky and has come together into a soft, pliable ball.

Step 2: Roll Out Your Base

1. Shape the Base: Place the ball of dough onto the centre of your prepared baking sheet. Using your rolling pin, roll it out into a circle (or a rustic rectangle – no judgement here!) about ½ cm thick. If you like a slightly thicker, fluffier crust, you can leave the edges a little thicker.

2. Pre-Bake for Perfection: This is the secret to a non-soggy base! Place the rolled-out base into the preheated oven and bake for 7-8 minutes. It should look dry and slightly puffed up. This step ensures a crisp base that can hold the sauce without getting wet.

Step 3: Whip Up the Syn-Free Sauce

While the base is par-baking, make your flavour-packed sauce.

1. Combine and Simmer: In a small saucepan, combine the 100g passata, crushed garlic clove, dried oregano, and Worcestershire sauce.

2. Season: Season well with salt and plenty of black pepper.

3. Cook: Heat over a low-medium heat for 4-5 minutes, stirring occasionally, until it has thickened slightly and the raw taste of the garlic has cooked out. This short cooking time deepens the flavour immensely.

Step 4: The Grand Assembly

Now for the fun part – building your pizza!

1. Sauce the Base: Remove the par-baked base from the oven. Spread the warm tomato sauce evenly over the base, leaving a small border around the edge for your crust.

2. Cheese First: Sprinkle about two-thirds of the fat-free grated cheese over the sauce. This “cheese-under-toppings” method helps everything bind together.

3. Load Up with Toppings: Scatter your sliced mushrooms, onions, peppers, and any other Speed food toppings you desire over the cheese layer.

4. The Final Cheese Layer: Top with the remaining one-third of the cheese. This final layer will get beautifully golden and bubbly.

Step 5: Bake to Bubbly Perfection

1. Final Bake: Place your assembled pizza back into the hot oven for 10-12 minutes.

2. Look for the Signs: The pizza is ready when the edges of the base are golden brown, the toppings are cooked, and the cheese is melted, bubbling, and has started to develop those gorgeous golden spots.

Step 6: Serve and Devour

1. Rest: Remove the pizza from the oven and let it rest on the tray for 2-3 minutes. This allows the structure to set slightly, making it easier to slice.

2. Garnish and Slice: Scatter with fresh basil leaves for a burst of colour and freshness. Use a pizza cutter or a sharp knife to slice it up.

3. Enjoy! Serve immediately and enjoy your very own, hot, delicious, and completely Syn-Free pizza. Revel in the fact that you can eat the entire thing!

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Chef’s Notes & Tips for Success

• Yogurt Consistency: The water content in fat-free yogurt can vary between brands. If your dough is too sticky, add a little more flour, one tablespoon at a time, until it’s manageable.

• Crispier Base: For an extra crisp base, preheat your baking tray in the oven before you place the parchment paper and dough on it. The shock of the hot tray will start cooking the base instantly.

• Protein Power-Up: For a more substantial meal, add some cooked, shredded chicken breast or chunks of lean ham as a topping.

• Leftovers: This pizza is best eaten fresh. However, if you have leftovers, they can be stored in the fridge for up to 24 hours and reheated in an air fryer or oven to restore crispness (the microwave will make it soft).

This Syn-Free Pizza recipe is more than just a meal; it’s a lifeline on your wellness journey. It proves that you don’t have to give up the foods you love to achieve your goals. So, roll up your sleeves, embrace the simple magic of yogurt dough, and get ready for your new favourite Friday night treat