Recipes / Entrees / Nutrition

Protein-Packed Cricket Flour Pizza

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We set forth to test pizza as one of our first, if not the first, cricket flour recipes. Why? Because pizza is a universal crowd favorite, yet typically a guilty pleasure since carbs and cheese don’t exactly scream ‘clean eats’.  Subbing out sausage and pepperoni for veggies may help you feel better, but personally I am always looking for a way to lower the carb count when tracking macronutrients. Plus, pepperoni is amazing and we are meant to be together. Hence, the birth of cricket pizza.

If you live in NYC, you know that Roberta’s pizza in Bushwick makes some of the city’s finest, so we made our own spin on Roberta’s classic crust. It is quite a simple recipe, yet yields fantastic results. To make things easier, we prepped the dough ahead of time and refrigerated the plastic-wrapped dough ball overnight. The next day, we kneaded and rolled out the cricket dough into an oblong shape reminiscent of &pizza (my mild obsession).

After baking the dough and topping it with a variety of garnishes, we had ourselves a protein-packed pizza! The crust will look pretty dark and the cricket taste comes through – so if you are an insect flour newbie, you can start with 75g of cricket flour and 125g of AP flour instead*.  However, the texture remains close to its original predecessor so you won’t feel like you are making a big sacrifice. Although, what you do gain is enormous! Check out the stats:

Side-by-Side Health Smackdown

*Per serving – 1/3 pizza

Cricket Flour Pizza Regular Pizza
Calories 290 275
Carbohydrates 28g 39g
Fat 10g 8g
Protein 23g 12g
Sodium 190mg 125mg
Sugar 0g 1g

Nutrition Explained

By now we know that not all calories are created equal. The cricket flour pizza may have a few more calories than the original, but the macronutrient breakdown is far superior: 38% carbohydrates, 32% protein, and 30% fat.  Keep in mind, the fats in cricket flour are comprised of more than 50% MUFAs (the healthy kind of fat also found in avocados), rather than traditional saturated fats. Cricket flour also provides all 9 essential branched-chain amino acids (BCAAs) that all-purpose flour does not. Crickets are also awesome sources of iron, calcium, vitamin b12, and prebiotics  – some of the good stuff found in leafy vegetables. So, go ahead and order the ham and pineapple! If that’s your thing…

Cricket Pizza

Servings 2 portions

Ingredients

Crust

  • 153 grams bread flour
  • 100 grams cricket flour
  • 53 grams all purpose flour
  • 8 grams fine himalayan pink salt (or sea salt)
  • 2 grams active dry yeast
  • 4 tbsp extra virgin olive oil
  • 200 grams lukewarm water

Toppings

  • 1/4 cup organic pizza sauce
  • 3/4 cup shreded mozzarella cheese
  • 1/4 cup shredded 4-cheese italian blend
  • Garnishes - basil, oregano, red pepper flakes, parmesan (optional)

Instructions

Preparation

  1. In a large mixing bowl, combine flours and salt.

  2. In a small mixing bowl, stir together 200 grams (a little less than 1 cup) lukewarm tap water, the yeast and the olive oil, then pour it into flour mixture. Knead with your hands until well combined, approximately 3 minutes, then let the mixture rest for 15 minutes. Knead well or you will end up with a bubbly crust!

  3. Knead rested dough for 3 minutes. Cut into 2 equal pieces and shape each into a ball. Place on a heavily floured surface, cover with dampened cloth, and let rest and rise for 3 to 4 hours at room temperature or for 8 to 24 hours in the refrigerator. (If you refrigerate the dough, remove it 30 to 45 minutes before you begin to shape it for pizza.)

  4. To make pizza, place each dough ball on a heavily floured surface and use your fingers to stretch it, then your hands to shape it into rounds or squares.

Baking

  1. Bake crust for 5-6 minutes at 500F degrees.

  2. Take out the crust and top with desired pizza toppings. We chose classic pizza sauce, mozzarella cheese, and a four-cheese Italian cheese blend.

  3. Put it back into the oven and bake until bubbly – about 3-4 minutes.

  4. Garnish with basil, red pepper flakes, oregano, and a sprinkling of Parmesan Reggiano.

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