Wholegrain Pizza with Rocket Tomato & Prosciutto

A homemade pizza with a wholesome twist

Craving pizza but looking for a more balanced homemade option? This Wholegrain Pizza with Rocket, Tomato and Prosciutto combines a fibre-rich wholegrain and buckwheat base with colourful vegetables, mozzarella and a little prosciutto. It's a delicious option for lunch or dinner and can be served with a fresh side salad for extra vegetables and fibre.

Serves: 4
Difficulty: Easy
Prep Time: 1 hour 45 minutes
Cook Time: 20 minutes

Why This Wholegrain Pizza with Rocket Tomato & Prosciutto Recipe Works for Diabetes

Pizza can absolutely be part of a balanced eating pattern. Making it at home gives you more control over the ingredients and portion sizes.

This recipe combines wholemeal flour, buckwheat and burghul with vegetables and protein. The wholegrain ingredients provide dietary fibre, while spinach and tomatoes add vitamins, minerals and antioxidants. Pairing the pizza with a generous side salad can add even more fibre and non-starchy vegetables to the meal.

Because the pizza still contains a substantial amount of carbohydrate from the flour and grains, portion size and what you serve alongside it matter. If you monitor your blood glucose, you can also use your usual personal response to carbohydrate-containing meals to guide your portion.

Nutritional Highlights (Per Serving – Approx.)

• Energy: 1,471 kJ / 352 kcal
• Protein: 16.6g
• Total fat: 6g
• Saturated Fat: 2.7g
• Carbohydrates: 57.4g
• Dietary fibre: 7.1g
• Sodium: 429mg

Approximate values based on the original recipe and may vary depending on ingredient brands, portion sizes and preparation.

Ingredients

For the pizza base

• 40 g cracked buckwheat
• 25 g burghul
• 25 g warm water
• ⅔ teaspoon caster sugar
• 5 g dried yeast
• 150 g plain flour
• 100 g wholemeal plain flour

For the topping

• 85 g tomato paste
• 45 g mozzarella cheese
• 160 g cherry tomatoes
• 5 slices prosciutto
• 35 g fresh arugula (rocket)

What makes the ingredients nutritious?

Cracked buckwheat
Buckwheat provides fibre, magnesium and other nutrients. Despite its name, it is naturally gluten-free and isn't related to wheat. Its fibre content can contribute to a more satisfying meal.

Wholemeal flour
Wholemeal flour retains more of the grain than refined white flour, providing more fibre and nutrients. Fibre can help slow digestion and contribute to fullness.

Cherry tomatoes
Tomatoes are naturally low in carbohydrates and provide vitamin C, potassium and the antioxidant lycopene.

Method

1. Place the cracked buckwheat and burghul in a medium heatproof bowl. Cover with boiling water and leave covered for 30 minutes. Rinse with cold water and drain well.
2. Combine the warm water, caster sugar and dried yeast in a small jug. Leave in a warm place for approximately 10 minutes, or until frothy.
3. Add the buckwheat and burghul mixture to a large bowl with the plain and wholemeal flours. Add the yeast mixture and combine until a soft dough forms.
4. Transfer the dough to a lightly floured surface and knead for approximately 10 minutes, until smooth and elastic.
5. Place the dough into a lightly oiled bowl, cover and leave in a warm place for approximately 1 hour, or until doubled in size.
6. Preheat the oven to 220°C / 425°F. Lightly oil four pizza or oven trays.
7. Divide the dough into four portions. Roll each portion into an even circle on a lightly floured surface.
8. Spread each base with tomato paste. Sprinkle with mozzarella and top with cherry tomatoes and chopped prosciutto.
9. Bake for approximately 20 minutes, or until the bases are crisp and the toppings are lightly browned.
10. Remove the pizzas from the oven and top with fresh arugula just before serving.

Diabetes-Friendly Tips

• Serve with a generous side salad to increase your intake of non-starchy vegetables and fibre.
• Keep an eye on portion size, as the pizza base contributes most of the carbohydrate in this meal.
• Choose a wholemeal flour rather than replacing it entirely with refined white flour.
• Add extra vegetables such as capsicum, mushrooms, zucchini or onion for more flavour and fibre.
• Prosciutto can be high in sodium, so keep the portion moderate and avoid adding too much extra salt.
• If you're looking to reduce the carbohydrate content, you can make smaller pizza bases and serve them with a larger vegetable-based side.
• Remember that everyone's response to carbohydrate-containing foods can be different. If you monitor your blood glucose, your own readings can help you understand how this meal works for you.

1. Can I make the pizza dough ahead of time?
Yes. The dough can be prepared ahead and kept covered in the refrigerator until you're ready to use it. Allow it to come closer to room temperature before shaping.

2. Can I add more vegetables?
Absolutely. Capsicum, spinach, mushrooms, zucchini, onion and roasted eggplant are all great additions and can increase the vegetable and fibre content of your meal.

3. Can I replace the prosciutto?
Yes. Try grilled chicken, tuna, roasted vegetables or simply add extra vegetables for a vegetarian version.

4. Is wholegrain pizza suitable for people managing diabetes?
Pizza can be included as part of a balanced eating pattern. This version uses wholemeal flour, buckwheat and vegetables to increase fibre and nutrients. Portion size and the foods served alongside it are still important because the base contains a significant amount of carbohydrate.

5. What should I serve with this pizza?
A large salad made with leafy greens, cucumber, tomato, capsicum and other non-starchy vegetables is a great choice. It adds fibre and volume without adding a large amount of carbohydrate.

If you liked this post, check out more articles that could help you with nutrition

- A Guide to Eating Well with Diabetes
- Dinner Tips for the Festive Season
- Eating Tips to Help you be Mindful