Homemade pizza with hemp flour: thin crust

Pizza made 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 understand the difference 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 dough to be stretched by hand and tossed. Without it, the dough is rolled out patiently, from the inside out, and does not tolerate abrupt movements. In return, you get a crust with a significantly better nutritional profile and a flavor that pairs well with strong toppings. The whole art comes down to one decision: how much hemp flour to add so that its taste is noticeable while the dough 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 was confirmed with a proportion of 5 to 40%.
• Hemp protein lowers postprandial glucose levels 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?

Above all, it removes the gluten network and in return provides protein with fiber. The Capcanari team compared both flours using the same method, and the difference in each category is several times greater.

The numbers come from the work Capcanari i in. (Foods, 2023). Researchers replaced 5 to 40% of wheat flour in bread with hemp flour, and at the highest proportion, the protein content in the baked product increased from 11.11% to 18.18% of 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 happens with pizza dough, which is why this recipe stops at 150 g of hemp flour compared to 250 g of the base, which is about 37%. Above this threshold, the dough begins to crumble when transferred to the tray. I have collected the proportions of hemp flour to other baked goods separately in the text about hemp flour in baking.

Does hemp pizza have a milder effect on blood sugar?

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 conducted on humans.

Mollard and colleagues (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. It should be noted that they studied protein concentrate, not flour. Therefore, hemp is not exceptional in this regard; it simply behaves like a good source of protein. In pizza, fiber also plays a role, which is nearly thirty times more abundant in hemp flour than in wheat.

Czego potrzebujesz na dwie pizze?

The proportions are enough for two doughs with a diameter of about 30 cm. Preparation takes 15 minutes, rising takes 60 minutes, and baking takes 10 to 12 minutes per dough. Choose a base flour that is either rice or buckwheat; 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 startej mozzarelli
• dodatki do wyboru: pieczarki, oliwki, szpinak, szynka
• fresh basil and optionally a tablespoon of hemp oil on the finished flatbread

Do not add hemp oil before baking. Its fatty acids are over 75% polyunsaturated (Siano i in., Molecules 2018), and such a fraction oxidizes very quickly in an oven heated to 250 degrees. Olive oil goes into the dough, while hemp oil is added only after the flatbread is taken out.

How to bake pizza with hemp flour step by step?

Start an hour in advance, as the rising process takes 60 minutes. There is not much work involved in the dough, about half an hour total including baking both flatbreads.

1. 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.
2. In a bowl, combine both flours with salt, add the starter, olive oil, and the rest of the water. Knead by hand for 8 to 10 minutes. The dough will remain sticky and dark but should pull away from the bowl as a uniform mass; if it is too runny, add two tablespoons of base flour.
3. Form a ball, brush it with olive oil, cover the bowl, and set it in a warm place for 60 minutes. Hemp dough rises more slowly than wheat dough and will not double in volume as clearly, but it will noticeably relax.
4. Preheat the oven to maximum, 230 to 250 degrees, along with a baking sheet 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.
5. Transfer the dough to a baking paper sheet, spread the sauce, leaving two centimeters at the edge, add cheese and your chosen toppings. Slide everything onto the heated baking tray along with the paper and bake for 10 to 12 minutes, until the edges are golden.
6. After removing it from the oven, sprinkle the dough with fresh basil and only then drizzle it with hemp oil. Wait a minute before slicing so the cheese can set.

How to adapt this recipe to your liking?

A preheated baking sheet or pizza stone is the change that makes the biggest difference with the least effort. The bottom immediately contacts the hot surface and starts to crisp up before the toppings release moisture, which is what softens the thin hemp dough the most. Preheat the sheet along with the oven for a full half hour.

The bianca version does without tomato sauce: spread mascarpone mixed with garlic and rosemary, arrange thin slices of zucchini or pear, and add gorgonzola. The nutty flavor of the base contrasts better with the creamy cheese than in a classic margherita. The version with arugula involves adding a handful of leaves and parmesan shavings to the already baked flatbread, drizzled with hemp oil and lemon juice.

If you don't want to wait for the dough to rise, replace the yeast with two teaspoons of baking powder and a teaspoon of apple cider vinegar. The dough won't rise, but it will be suitable for thin, crispy bases like tortillas, and the whole process will be shortened to 20 minutes. Another way to achieve the same dough is a recipe for dumplings made with hemp flour and 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 at 24.80% (Capcanari et al., Foods 2023), so it will not create a stretchy dough on its own. In a ratio of about 37% with rice or buckwheat flour, it produces a dough 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 dough 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 gluten-free certified ingredients.

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 was confirmed with a proportion of 5 to 40% (Capcanari et al., Foods 2023). Roll out the dough on baking paper and transfer it along with the paper, instead of sliding just the base.

Can the batter be prepared a day in advance?

Yes. After rising, wrap the ball in foil 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.

The article is informational and educational in nature 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 · Opublikowano: 2026-06-08 · Aktualizacja: 2026-08-15