Homemade pizza with hemp flour – thin crust

Pizza with hemp flour is not a taste compromise for dieters – it’s an authentic, crispy pizza with a thin crust that has a deeper, more complex flavor than a classic wheat base. Hemp flour brings a nutty note, a low glycemic index, and three times more protein than wheat flour. The dough is prepared differently: you don’t toss it, you don’t stretch it by hand – you patiently roll it out on a floured surface. But the end result – a golden, crispy pizza with a greenish tint to the crust – is worth every minute. I will show you step by step.

KEY INFORMATION
• Hemp flour contains about 30% protein and 28% fiber – 3× more than wheat flour (Mattila et al., Journal of Food Composition and Analysis, 2018).
• Hemp flour is naturally gluten-free with a GI below 35 (Siano et al., Food Chemistry, 2019).
• In pizza dough, hemp flour is used in a ratio of about 35–40% with other flours – a higher proportion reduces the dough's elasticity.
• 100 g of hemp flour provides about 330 kcal, 30 g of protein, 11 g of fat, and 28 g of fiber (USDA FoodData Central, 2023).

What does hemp flour change in pizza dough?

Traditional pizza dough relies on the gluten network of wheat flour – it’s the gluten that provides elasticity, stretchability, and the characteristic air bubbles in the dough. Hemp flour is gluten-free, which means different mechanical properties for the dough. Mattila et al. (Journal of Food Composition and Analysis, 2018) confirm that hemp flour contains about 30% protein and 28% fiber – values that exceed wheat flour by three times. Fiber binds water and helps maintain the structure of the dough even without gluten.

The flavor is a surprising bonus. Hemp flour has a nutty, slightly earthy aftertaste that, when combined with classic tomato sauce, basil, and mozzarella, creates a depth not found in standard margherita pizza. Siano et al. (Food Chemistry, 2019) indicate that the low GI of hemp flour (below 35) means that hemp pizza raises blood sugar levels more slowly than pizza made with wheat flour – a difference felt for several hours after the meal.

From our experience, the best results come from baking hemp pizza on a preheated pizza stone or an inverted cast iron pan heated in the oven for 30 minutes. The dough immediately comes into contact with intense heat from below and becomes crispy faster than on a cold pan – an effect comparable to a wood-fired oven.

Nutritional values – what does this serving provide?

One slice of pizza (1/4 of a 30 cm pizza) with hemp dough, tomato sauce, and mozzarella provides about 290–320 kcal, 14 g of protein, 12 g of fat, and 32 g of carbohydrates. Compared to classic wheat pizza: similar calorie content, but about 2× more protein and about 3× more fiber per serving. The glycemic index of the entire pizza is lower due to the higher protein and fiber content in the hemp dough.

Ingredients – what do you need?

Proportions for 2 pizzas (about 30 cm). Preparation time: 15 minutes. Rising time: 60 minutes. Baking time: 10–12 minutes.

Dough:

• 150 g of hemp flour
• 250 g of rice flour or buckwheat flour
• 7 g of dried yeast (or 20 g of fresh)
• 1 teaspoon of sugar
• 1 teaspoon of salt
• 3 tablespoons of olive oil
• about 200 ml of lukewarm water (35–38°C)

Sauce and toppings:

• 4–5 tablespoons of tomato sauce or passata
• 150 g of grated mozzarella
• favorite toppings: mushrooms, olives, spinach, Parma ham
• fresh basil
• optional: 1 tablespoon of hemp oil to drizzle after baking

How to prepare pizza with hemp flour – step by step?

The hemp dough for pizza requires 60 minutes to rise, so it's worth starting in advance. The actual process of kneading and baking takes about 30 minutes.

Step 1. Activate the yeast. Mix the yeast with sugar and 150 ml of lukewarm water (35–38°C – warmer water kills the yeast). Set aside for 10 minutes. Active yeast will foam and create a froth on the surface.

Step 2. Prepare the dough. In a large bowl, mix the hemp flour, rice flour, and salt. Add the active yeast, olive oil, and the remaining water. Knead by hand for 8–10 minutes – the dough will be sticky but should come away from the bowl as a uniform mass. If too thin, add 2 tablespoons of rice flour.

Step 3. Let the dough rise. Grease the ball of dough with oil, place it in a bowl, and cover. Set aside in a warm place (next to a radiator, in a slightly warmed oven at 30°C) for 60 minutes. The dough should nearly double in volume.

Step 4. Shape the pizza. Preheat the oven to maximum (230–250°C) with a baking sheet inside. Divide the dough into 2 balls. Roll each one out on a floured surface into a thin circle about 30 cm. Transfer to a sheet of parchment paper dusted with flour.

Step 5. Bake and finish. Spread with tomato sauce, add mozzarella and chosen toppings. Remove the hot baking sheet from the oven, slide the pizza onto the sheet (with the paper). Bake for 10–12 minutes. After removing, sprinkle with basil and optionally drizzle with hemp oil.

Tips and variations

Pizza bianca. Instead of tomato sauce, spread the dough with a mixture of mascarpone, garlic, and rosemary. Top with thin slices of zucchini or pear with gorgonzola cheese. The nutty flavor of the hemp dough contrasts beautifully with the creamy sauce.

Arugula pizza. After baking the margherita pizza, place a handful of fresh arugula and parmesan shavings on top. Drizzle with hemp oil and lemon juice. Arugula adds freshness and lightness to the pizza, while the hemp oil brings the flavors together.

Yeast-free version. Replace the yeast with 2 teaspoons of baking powder and 1 teaspoon of apple cider vinegar. The dough does not rise but is suitable for thin, crispy bases similar to tortillas. Preparation time is reduced to 20 minutes.

Also check out our recipe for hemp flour dumplings with mushroom filling – another traditional recipe with dough based on hemp flour.

Frequently asked questions

Is hemp flour suitable for pizza?

Hemp flour is gluten-free and less elastic than wheat flour – do not toss the dough. In a ratio of 35–40% with rice or buckwheat flour, it creates a dough that can be rolled out. It contains about 30% protein and a glycemic index below 35 (Siano et al., Food Chemistry, 2019), which improves the nutritional profile compared to wheat pizza.

How long to bake pizza with hemp flour?

Pizza with hemp flour bakes at 230–250°C for 10–12 minutes. The hemp dough browns faster due to its higher protein and fat content (Mattila et al., 2018). Watch the edges – golden and crispy is a sign of readiness.

How many calories are in pizza with hemp flour?

One slice (1/4 of the pizza) provides about 290–320 kcal, 14 g of protein, 12 g of fat, and 32 g of carbohydrates. Hemp flour contains about 330 kcal/100 g with 30 g of protein (USDA, 2023).

Is pizza with hemp flour gluten-free?

Hemp flour is naturally gluten-free. When using rice or buckwheat flour as a base, the pizza is fully gluten-free. Make sure that the yeast, tomato sauce, and other ingredients do not contain traces of gluten. People with celiac disease should use gluten-certified ingredients.

This article is for informational and educational purposes and does not replace consultation with a physician. 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: 2026-05-04 · Updated: 2026-05-04