Introduction
When Molly is craving pizza, we make this Gluten Free Garlicky Tomato Sauce Pizza with Hidden Protein. It’s easy to make and super flavorful. This recipe uses beans instead of the fatty meats and cheese you typically find in takeout pizza—but don’t worry, it tastes just as good! With plenty of fiber from beans and other whole foods, this recipe helps support the biochemistry of those we love with autism, Down syndrome, and ADHD—ultimately supporting brain function. Wow…all by eating pizza!
The Nutrition Science Behind This Recipe
Adding white beans like cannellini beans increases plant-based protein and fiber, which help support steady energy levels and digestion—important for individuals with autism, Down syndrome, and ADHD. 1 The smooth texture can also work especially well for selective eaters. Garlic contains compounds that may support immune function, while tomatoes provide antioxidants like lycopene, which has been linked to brain and heart health and reduced inflammation.2 Combining these ingredients creates a balanced, nutrient-dense base without sacrificing taste or texture.
Gluten Free Garlicky Tomato Sauce Pizza with Hidden Protein
Ingredients
Tomato Sauce
- 3 large tomatoes
- ½ medium sweet onions
- ½ teaspoon salt
- ¼ teaspoon ground pepper
- ½ cup water
Bean Garlic Spread
- 1 can cannellini beans (15 oz can)(rinsed and drained, reserve liquid)
- 3 large cloves garlic (minced)
- 1 tablespoon olive oil
- ½ teaspoon salt
- ¼ teaspoon pepper
Additional
- Gluten-free pizza crust
- ½ cup fresh basil (chopped)
- ½ cup plant-based shredded "cheese"
Tips
Prepare Garlicky Tomato Sauce
- Cut onion into large chunks. Pulse in a food processor until small pieces form (not fully minced).
- Heat a sauté pan over medium heat. Add ¼ cup water, then onions. Cook until softened, about 5 minutes.
- Chop tomatoes into large chunks. Add to food processor and pulse into small to medium pieces.
- Strain tomatoes until most of the liquid is removed.
- Add tomatoes to the pan. Stir in salt and pepper. Cook until softened.
- Pour mixture into a strainer to remove any remaining excess liquid. Set aside.
Prepare Bean Spread
- Rinse and drain beans, reserving a small amount of liquid.
- Add beans to food processor.
- Add garlic, salt, and pepper. Process until smooth, adding reserved liquid as needed until creamy (not too thin or too thick). Don’t stress—consistency can vary and it will still turn out great!
- Transfer bean mixture to a sauté pan. Heat gently for about 3 minutes, stirring constantly to lightly cook the garlic.
Assemble the Pizza
- Spread bean mixture over pizza crust.
- Add tomato sauce on top.
- Sprinkle with “cheese” if desired.
- Bake according to crust directions and finish with fresh basil (optional).
Instructions
Prepare Garlicky Tomato Sauce
- Cut onion into large chunks. Pulse in a food processor until small pieces form (not fully minced).
- Heat a sauté pan over medium heat. Add ¼ cup water, then onions. Cook until softened, about 5 minutes.
- Chop tomatoes into large chunks. Add to food processor and pulse into small to medium pieces.
- Strain tomatoes until most of the liquid is removed.
- Add tomatoes to the pan. Stir in salt and pepper. Cook until softened.
- Pour mixture into a strainer to remove any remaining excess liquid. Set aside.
Prepare Bean Spread
- Rinse and drain beans, reserving a small amount of liquid.
- Add beans to food processor.
- Add garlic, salt, and pepper. Process until smooth, adding reserved liquid as needed until creamy (not too thin or too thick). Don’t stress—consistency can vary and it will still turn out great!
- Transfer bean mixture to a sauté pan. Heat gently for about 3 minutes, stirring constantly to lightly cook the garlic.
Assemble the Pizza
- Spread bean mixture over pizza crust.
- Add tomato sauce on top.
- Sprinkle with “cheese” if desired.
- Bake according to crust directions and finish with fresh basil (optional).
Notes
- Add bean liquid gradually to control texture
- Best if eaten right away, but leftovers can stay in the refrigerator for a day. Molly says they get too soggy after that!
- The pizza freezes really well. Just wrap tightly in plastic wrap.
