Vegan Pizza with Caramelised Onions (Oil Free, Low Sodium!)

Happy New Year to you all, and a warm welcome to the influx of readers I've had this January, thanks to the article run by The New Zealand Herald.

VEGAN PIZZA WITH CARAMELISED ONIONS - vegan, low fat, low sodium, high carb low fat, HCLF, plant based, dairy free, gluten free, greens,   whole foods, dinner, recipe, easy, pizza  , natural  ,, recoveringraw

A hot topic this January is, of course, New Years Resolutions. It's the time of year that you'll see people running down the side of the road in gym gear on January 1st, but by January 5th everyone has given up and hit the bars. Admittedly, many of my resolutions have been long since abandoned - for example, I'm yet to go to bed before midnight. 

However, I've recently been implementing some lifestyle and dietary changes that I wanted to commit to this year. In 2015 I found myself eating a fairly high-fat, cashew filled, oil-on-everything diet that left me feeling less than spectacular. In turn, I gained a fair amount of weight, felt sluggish and run-down, and had a compromised digestive system. Each tahini drizzled meal left me feeling horribly bloated, and despite eating a whole-food plant-based diet, I was not getting the results that I wanted. I knew it was time for a lifestyle change. 

Enter: high carb veganism. Also referred to as Raw Till Four, HCLF and 80/10/10, eating this way follows the basis of eating an abundance of high carbohydrate, low fat, low sodium plant foods. It's not something I truly believe is sustainable, but I'm always up to trial alternative ways of eating before I judge them.

Being the foodie that I am, I still don't find the idea of eating oil-free baked potato wedges for dinner all that appealing. So I got to work in the kitchen to develop a HCLF friendly pizza that my hungry self happily devoured. 

The crust on this pizza has a wonderful texture and holds up better than any other wheat free pizza I've ever tried. 


Lemons, widely regarded as a rich source of vitamin C, are also a great addition to meals in which you wish to limit salt. Simply squeeze through near the end of cooking time, and you're sorted. 

This pizza is...

  • Perfect for anyone with high blood pressure, 
  • Oil free with chia seeds for healthy fats, 
  • ... and a great way to use up any leftover veggies in the fridge. 

Oil Free Pizza

Serves: 2-4


  • 2 tbsp chia seeds + 6 tbsp water left to sit until gelatinous
  • 1 cup brown rice flour
  • 1 cup oats, ground into flour
  • 1/3 cup arrowroot flour
  • 2 tsp baking powder
  • Juice of 1/2 large lemon  
  • Black pepper to taste
  • 1 tbsp dried italian herbs
  • 2 cloves minced garlic
  • 1/2 tbsp onion flakes
  • 90g applesauce/puree 
  • 1/4 cup cold, refrigerated water


  • Organic, low sodium tomato paste/passata
  • Thinly sliced button mushrooms 
  • 1 small red onion (Sauteed in a splash of water and a teaspoon coconut sugar)
  • Organic cherry tomatoes, halved 
  • Organic rocket 
  • Any other plant food you'd like! Baked pumpkin cubes, zucchini, olives, pineapple...

The How To

  1. Preheat oven to 180°C and combine all dry ingredients for the dough (both flours, arrowroot, pepper, herbs and onion) with a fork. 
  2. Now, still using the fork, stir through the chia mix, lemon, garlic, water, and applesauce. 
  3. Spread the dough out into a pizza pan lined with baking paper and par-bake the dough for 20 minutes before topping. 
  4. While the pizza is cooking, thinly slice your mushrooms and halve your cherry tomatoes. Set these aside and prep any other veggies you wish to use. 
  5. To make the caramelised onion, thinly slice your onion into rounds and cut each round in half. Heat about a tablespoon of water in a small frying pan and once the water is hot, add in your onions. Cook for about 2 minutes, add a teaspoon of coconut sugar, and then cook for a further 1-2 minutes or until caramelised. Set aside. 
  6. Once the pizza is done baking, spread it with tomato paste, add your toppings and return to the oven for a further 10 minutes.
  7. Scatter the pizza with rocket and serve!
VEGAN PIZZA WITH CARAMELISED ONIONS - vegan, low fat, low sodium, high carb low fat, HCLF, plant based, dairy free, gluten free, greens,   whole foods, dinner, recipe, easy, pizza  , natural  ,, recoveringraw
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