Homemade pizza with hemp flour: thin crust
Pizza with hemp flour step by step: proportion of 150 g of hemp flour to 250 g of rice flour, why the dough cannot be tossed, and what studies say about it.
Pizza with hemp flour is not a dietary compromise, but a different dough with a deeper, nutty flavor and a greenish hue. However, you need to know what the difference is before you stand over the countertop. Hemp flour does not contain gluten, and it is gluten in wheat dough that creates the network that allows the crust to be stretched by hand and tossed. Without it, the dough is rolled out patiently, from the center outwards, and does not tolerate sudden movements. In return, you get a crust with a clearly better nutritional composition and a flavor that withstands strong toppings well. The whole art comes down to one decision: how much hemp flour to add so that it is noticeable, while the crust still holds together. Below, I outline the proportions for two pizzas, the order of operations, and what measurements say about such dough.
KEY INFORMATION
• Hemp flour does not provide wet gluten at all, while wheat flour provides 24.80%, which is why hemp dough cannot be tossed or stretched (Capcanari et al., Foods 2023).
• In the same measurement, hemp flour has 31.62% protein and 43.76% fiber in dry mass compared to 12.45% and 1.51% in wheat.
• Increasing the proportion of hemp flour worsens the porosity and elasticity of the baked product, while increasing its hardness, which has been verified with proportions from 5 to 40%.
• Hemp protein lowers postprandial glucose concentration compared to carbohydrate control, but does not differ in this regard from soy protein (Mollard et al., 2021).
What does hemp flour change in pizza dough?
First of all, it takes away the gluten network and gives back protein with fiber. The Capcanari team compared both flours using the same method, and the difference in each column is several times over.
| Parameter (% dry mass) | Hemp flour | Wheat flour |
|---|---|---|
| Wet gluten | none | 24.80 |
| Total protein | 31.62 | 12.45 |
| Total dietary fiber | 43.76 | 1.51 |
| Fat | 8.19 | 1.04 |
The numbers come from the work of Capcanari et al. (Foods, 2023). Researchers replaced 5 to 40% of wheat flour in bread with hemp flour, and with the highest proportion, the protein content in the baked product increased from 11.11% to 18.18% dry mass. However, the price was visible in the texture: with the increase of hemp flour, porosity and elasticity decreased, while hardness increased. The same thing happens with pizza dough, which is why this recipe stops at 150 g of hemp flour versus 250 g of base flour, which is about 37%. Above this threshold, the crust begins to crumble when transferred to the tray. I have separately gathered the proportions of hemp flour to other baked goods in the text about hemp flour in baking.
Does hemp pizza affect blood sugar levels more gently?
Probably yes, but be cautious about how strongly this is formulated. There is a number circulating that states the glycemic index of hemp flour is below 35, and I could not find a study that measured it. However, there is something better, as it was done on humans.
Mollard et al. (Applied Physiology, Nutrition, and Metabolism, 2021) conducted two studies with random assignment and a crossover design, on 27 and 16 participants. Each received either 20 g or 40 g of hemp protein concentrate, the same amount of soy protein, or an isocaloric carbohydrate control. Both protein variants lowered the average glucose concentration and the area under the curve in the first hour compared to this control, depending on the dose. The authors note two things: the effect was acute, measured after one meal, and there was no difference between hemp and soy protein. They studied protein concentrate, not flour. Therefore, hemp is not unique in this regard; it simply behaves like a good source of protein. In pizza, fiber also works, which is nearly thirty times more abundant in hemp flour than in wheat flour.
What do you need for two pizzas?
The proportions are enough for two crusts with a diameter of about 30 cm. Preparation takes 15 minutes, rising 60 minutes, baking 10 to 12 minutes per crust. Choose rice or buckwheat for the base flour; the latter gives a darker crust and a stronger, slightly earthy taste.
- 150 g of hemp flour
- 250 g of rice or buckwheat flour
- 7 g of dried yeast or 20 g of fresh
- 1 teaspoon of sugar for the starter
- 1 teaspoon of salt
- 3 tablespoons of olive oil
- about 200 ml of lukewarm water at a temperature of 35 to 38 degrees
- 4 to 5 tablespoons of passata or tomato sauce
- 150 g of grated mozzarella
- toppings of choice: mushrooms, olives, spinach, ham
- fresh basil and optionally a tablespoon of hemp oil for the finished crust
Do not add hemp oil before baking. Its fatty acids are over 75% polyunsaturated (Siano et al., Molecules 2018), and such a fraction oxidizes in an oven heated to 250 degrees very quickly. Olive oil goes into the dough, while hemp oil is added only to the baked crust.
How to bake pizza with hemp flour step by step?
Start an hour in advance, as the rising itself takes 60 minutes. There is not much work with the dough, about half an hour in total including baking both crusts.
- Mix the yeast with a teaspoon of sugar and 150 ml of lukewarm water at a temperature of 35 to 38 degrees. Set aside for 10 minutes. Active yeast creates foam on the surface; if there is none, the water was too hot and you need to start over.
- In a bowl, combine both flours with salt, add the starter, oil, and the rest of the water. Knead by hand for 8 to 10 minutes. The dough will remain sticky and dark, but it should come away from the bowl as a uniform mass; if it is too runny, add two tablespoons of base flour.
- Form a ball, brush it with oil, cover the bowl, and set it in a warm place for 60 minutes. Hemp dough rises more slowly than wheat and will not double in volume as clearly, but it will noticeably relax.
- Preheat the oven to maximum, 230 to 250 degrees, along with the tray or stone inside. Divide the dough into two balls and roll each out on a floured surface, rolling from the center outwards. Do not toss the dough or stretch it by hand.
- Transfer the crust to a baking paper sheet, spread the sauce, leaving two centimeters of edge, add cheese and chosen toppings. Slide everything together with the paper onto the preheated tray and bake for 10 to 12 minutes, until the edges are golden.
- After removing, sprinkle the pizza with fresh basil and only then drizzle with hemp oil. Wait a minute before slicing so the cheese can set.
How to modify this recipe to your liking?
A preheated tray or pizza stone is the change that makes the biggest difference with the least effort. The crust immediately contacts the hot surface and begins to crisp before the toppings release moisture, and it is this moisture that softens the thin hemp dough the most. Preheat the tray together with the oven for a full half hour.
A bianca version does without tomato sauce: spread mascarpone mixed with garlic and rosemary, lay thin slices of zucchini or pear, and add gorgonzola. The nutty flavor of the crust contrasts better with the creamy cheese here than in a classic margherita. The version with arugula involves adding a handful of leaves and parmesan shavings to the already baked crust, drizzled with hemp oil and lemon juice.
If you do not want to wait for rising, replace the yeast with two teaspoons of baking powder and a teaspoon of apple cider vinegar. The dough will not rise, but it will be suitable for thin crispy crusts like tortillas, and the whole process will be shortened to 20 minutes. Another way to achieve the same dough is the recipe for hemp flour dumplings with mushroom filling, and I have gathered more ideas for autumn dishes in the text about autumn dishes with hemp flour.
Frequently asked questions
Is hemp flour suitable for pizza dough?
Yes, but only in a mixture. It does not contain wet gluten, which wheat flour has 24.80% (Capcanari et al., Foods 2023), so it will not create stretchy dough on its own. In a ratio of about 37% with rice or buckwheat flour, it creates a crust that can be rolled out and transferred to the tray.
How long to bake pizza with hemp flour?
From 10 to 12 minutes at the maximum oven temperature, which is 230 to 250 degrees. Hemp dough has almost eight times more fat than wheat and browns faster, so rely on the appearance of the edges, not the clock. Golden and slightly crispy edges mean the crust is ready.
Is pizza with hemp flour gluten-free?
Hemp flour is naturally gluten-free, so with a rice or buckwheat base, the entire crust is gluten-free. However, check the yeast, passata, and toppings, as gluten can come from cross-contamination. If you have celiac disease, choose only ingredients with a gluten-free certification.
Why does hemp dough crumble when transferred?
Because it lacks a gluten network, and the higher the proportion of hemp flour, the harder and less elastic the baked product becomes; this has been verified with proportions from 5 to 40% (Capcanari et al., Foods 2023). Roll the crust on baking paper and transfer it together with the paper, instead of sliding just the crust.
Can the dough be prepared a day in advance?
Yes. After rising, wrap the ball in plastic wrap and keep it in the fridge for up to 24 hours, and before rolling it out, take it out for 30 minutes to reach room temperature. Cold hemp dough cracks much more easily when rolling than warmed dough.
This article is for informational and educational purposes and does not replace consultation with a doctor. If you are pregnant, breastfeeding, taking medications, or have chronic conditions, consult the use of supplements or herbs with a specialist.
Author: Michał Waluk · Published: 2026-06-08 · Updated: 2026-08-15
