Healthy "White" Whole Wheat Pizza Dough Recipe
Whole Wheat Pizza Dough Recipe
I've been searching high and low for a nice and delicious whole wheat pizza dough to make at home. The problem is, most of the recipes are a mixed ratio of white flour and whole wheat flour. The recipes that do include 100% whole wheat are either too dry, crumbly, or taste too "wheaty."
Back during my high school years when I used to run track, our team would always celebrate a win (or lose) by going to our local pizza joint, Round Table. As soon as we walked into the restaurant, I turned into Pavlov's dog when I smell the fresh baked pizza crust filled with tasty toppings.
Oh those were the days when "pizza" and "healthy" were not used together in the same sentence. As I have grown (literally) to learn how to make healthier food for my family and friends, choosing to use whole wheat flour for the pizza dough is a god choice.
Do not be intimidated by homemade pizza dough. Making your own whole wheat pizza dough is easier than you think. All you need are a few simple ingredients from your pantry and a Kitchen Aid mixer to speed things up.
Making your own pizza can also be a fun family dinner activity where your kids can pitch in and help. They can also create their own pizza with their favorite ingredients. What a great way to encourage them to eat more whole grains!
Take a look at why it's healthier! Compare the ingredients!
Boboli Pizza Crust
Homemade Pizza Crust
Whole wheat flour, water, palm oil, polydextrose, yeast, wheat gluten, molasses, milk casein, salt, mozzarella cheese (milk, cheese cultures, salt and enzymes), sugar, preservatives (calcium propionate, sorbic acid), fumaric acid, modified food starch, sodium phosphate, whey, monoglycerides, lactic acid, natural flavor, garlic, artificial color.
White whole wheat flour, instant yeast, salt, honey, orange juice, olive oil, water
What is "White" Whole Wheat Flour?
The name "white whole wheat flour" almost sounds like funny and can be confusing since we are used to associating the term "white flour" to flour that has been bleached and stripped of its fiber, vitamins and minerals.
This is not the case at all.
It is actually made from a different variety of wheat, a white spring wheat rather than traditional red wheat. And guess what, my friends? It offers all the same nutritional benefits of traditional whole wheat!
This wonderful flour is great for those who are trying to transition their picky family eaters to a more healthier alternative, without experiencing the surprise of the first bite of "dryness."
Since it has a lighter flavor, substituting it for traditional whole wheat flour will generally give you an even tastier result. Add a secret ingredient to the white whole wheat flour, and you get a wholesome, delicious taste!
Ingredients for Whole Wheat Pizza
- 3 cups White whole wheat flour, (King Arthur)
- 2 teaspoon instant yeast
- 1 tablespoon honey
- 2 tablespoon olive oil
- 1 teaspoon salt
- 1 cup lukewarm water, (about 105 degrees F)
- 2 tablespoon lukewarm orange juice
- 1 tablespoon sugar
Proof your yeast by adding 1 tablespoon of sugar to 1 cup of warm water. (About 105 degrees F)
Make sure the water is not too cold and not too hot. Cold water will not activate the yeast and hot water will just kill them. The sugar is what the yeast will be feeding on.
After about 5-10 minutes, the bowl of yeast should "foam" up like a cool science experiment.
In the meantime, combine the white whole wheat flour and salt in a mixer.
In another bowl, combine the liquids: honey, olive oil, and yeast.
The orange juice helps to mask the slightly bitter flavor from whole wheat. Substitute water if desired.
Pour the liquids slowly into the mixer as it's running on low speed. I love my Kitchen aid mixer! It does the job quite well, creating a smooth and soft dough.
Your pizza dough should look something like this. Let the mixer "knead" the dough for about 7-10 minutes.
Use your hands to form a "ball" and place it in a greased bowl. Cover it with a towel and place it in a dark and warm place, preferably your oven. Let the yeast work its magic. The dough should rise to double its size in about 2 hours.
Recipe for Homemade Tomato Sauce: Enough for 2 large pizzas
In the meantime, make your homemade sauce and prepare your favorite toppings. You can choose to use my favorite homemade pizza sauce recipe or even put a healthy pesto sauce on the pizza dough.
And of course, you can also use a store-bought jar of sauce too.
- 1 can of tomato sauce
- 1 teaspoon garlic powder
- 1 teaspoon of onion powder
- 1 tablespoons of olive oil
- pinch of salt and pepper
- 1/4 teaspoon of dried oregano
- 1 tablespoons of sugar (or maple syrup)
Combine and let it simmer under low heat until sugar melts.
NOTE: Depending on what type of toppings you use, vary the amount of salt. Sausages, pepperoni, and olive tends to be more salty. Taste your sauce as you go. It's better to use less than more salt.
Choosing Your Toppings!
Everyone has a different preference to their pizza toppings. And you know what? There’s really no rule to choosing your toppings. My fiancé is a meat and potatoes kind of guy so he likes to put on sausages, chicken, or bacon with cheese.
I’ve seen people create a “breakfast pizza” and throw on eggs and bacon. My ideal pizza topping would definitely be lean on the vegetarian side, with fresh herbs, tomatoes, artichokes and a mountain high full of cheese. Goat cheese, to be more specific.
Well, for this particular pizza today, we compromised and put grilled chicken on top. Enjoy!
Did 2 hours pass by already?
Flatten out your pizza dough with a roller pin. Decide what size, shape, and thickness of pizza you want to make. This recipe will make 2 large, thin pizza crusts. As you can see in the picture, I prefer my pizza crust to be really thin and crispy.
Lightly grease the pan(s) of your choice with olive oil or PAM spray. The pan spray keeps the pizza from sticking. I also like to lightly brush the edges with melted butter or more olive oil for extra flavor.
Spread your sauce and cheese on the dough, and bake it for about 8 minutes @ 420 degrees F.
Take the pizza out and add your toppings. Put it back in the oven for about another 5-8 minutes, until the edges are crispy and golden brown.
NOTE: The thickness of the crust varies with the cook time. It will take about 8 minutes for thinner crust pizza; about 10 to 12 minutes for medium thickness; and 12 to 14 minutes for thick-crust pizza.
|Serving size: 1 slice|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 0 g|
|Unsaturated fat 0 g|
|Carbohydrates 27 g||9%|
|Fiber 4 g||16%|
|Protein 5 g||10%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
BONUS: How To Increase Antioxidant Levels in Your Pizza Crust!
A team of researchers at the University of Maryland published a study showing that pizza crust made with whole wheat flour can raise the antioxidant levels by:
- longer baking time
- higher temperature
- longer fermentation
As you may know, antioxidants are found in many other super foods such as blueberries and kale. Research shows antioxidants may help prevent diseases such as heart disease, Alzheimer's, stroke, cancer, and keeps us from aging too rapidly.
More reasons to eat whole wheat pizza dough instead of white wheat!