Gut-Healthy Viral Pizza Has 7 Grams of Fiber and 13 Grams of Protein

The list of viral TikTok recipes is both delicious and endless. If you’ve been browsing TikTok recipes recently, you’ve probably come across “Pizza Beans,” a family-friendly version of one of America’s favorite foods. This healthy version of pizza offers more fiber and protein while delivering similar flavors.

Beans are full of fiber

As the name suggests, pizza beans are white beans with a pizza flavor. Pizza beans are easy to make: simply combine white beans with tomato sauce (seasoned with garlic and Italian seasoning), top with cheese and pizza toppings, bake, and enjoy.

Some claim that this version of “pizza” isn’t really pizza, and that might be true – but with all the added fiber, it’s easy to forget. “Beans are one of our highest fiber whole food sources,” Lauri Wright, PhD, RDN, LDN, director of nutrition programs and associate professor at the USF College of Public Health, told Verywell.

Traditional pizza crust, usually made with refined white flour, is not a major source of fiber, Wright said. In comparison, ½ cup of canned white beans provides about 6 g of fiber, which represents a substantial part of our daily needs, she added.

Although health experts recommend at least 25 to 38 g of fiber per day, most American adults struggle to achieve this amount. Simple recipe swaps focusing on high-fiber ingredients like beans can help you more easily meet your daily fiber goals while staying satisfied.

“The fiber in beans helps you feel full longer and has the benefit of moderating the blood sugar response by delaying gastric emptying,” said Jacqueline A Vernarelli, Ph.D., nutritional epidemiologist and director of the master’s in public health program at Sacred Heart University.

Essentially, the extra fiber not only keeps you full, but also helps stabilize your blood sugar levels. And as an added bonus, research shows that fiber may also help reduce the risk of heart disease, high blood pressure, type 2 diabetes, and certain cancers.

You also get a good dose of protein

While regular pizza can definitely fit into a healthy diet, pizza beans make a great recipe swap because they provide more than just fiber, Wright said. “What I particularly like about this combination is that you get fiber and protein in the same meal,” she said.

The beans provide protein and fiber, while the cheese provides additional protein, she said. In fact, a serving of pizza beans with ½ cup of white beans, ¼ cup tomato sauce, and ¼ cup grated mozzarella cheese can provide 7g of fiber and 13g of protein.

Adding additional pizza toppings like peppers, onions, mushrooms, spinach or even artichokes can increase fiber and overall nutrient density, Wright said. It’s also easy to make a heart-healthy recipe. By rinsing your canned beans and swapping toppings like pepperoni and sausage for leaner proteins, you can minimize sodium and saturated fat.

Other pizza-type recipes with protein and fiber

One of the best things about beans is that they’re an incredibly versatile ingredient, Vernarelli said. “I make ‘chili pizza’ and ‘chili lasagna’ by cooking white beans, kidney beans and chickpeas with traditional Italian spices like oregano, basil and tomatoes,” she added.

Of course, pizza beans only make sense if you like beans — so if beans aren’t your thing but pizza is, you can make other ingredient swaps to improve the nutrition of your next slice.

For example, using whole-grain pita or flatbread as the base of your pizza can provide more fiber than using white pizza crust, White said. Or, making a mini pizza on a whole wheat English muffin can make a great fiber-rich, single-serve snack.

“You can also make a pizza-inspired bowl with beans or lentils, vegetables, marinara and mozzarella, or add chicken, turkey or cottage cheese if you want extra protein,” Wright said.

Remember the only rule when adding fiber to your diet: go slowly and increase your water intake. By increasing your fiber intake little by little and adding that extra hydration, you’ll reduce the risk of uncomfortable gas or bloating.