Friday night is pizza night for many, but takeaway versions are often disappointing — high in calories and rarely satisfying. Tortilla pizzas, on the other hand, deliver all the flavour and comfort of a traditional pizza, with fewer calories and all the makings of a healthy, high-protein meal. They’re quick to prepare, portioned for one, and endlessly versatile — so everyone can enjoy them just the way they like.

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Ingredients

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• 1 large wholemeal tortilla wrap
• Olive oil 1-cal spray
• 2–3 tbsp passata (plain or flavoured)
• 30g grated cheese (mozzarella, cheddar or vegan alternative)
• Dried herbs (oregano or Italian mixed herbs)
• Salt and black pepper, to taste
• Toppings of your choice – see ideas below

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Instructions

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1. Lightly spray one side of the tortilla with olive oil 1-cal spray. Place it oil-side down on a piece of baking paper.
2. Spread the passata evenly over the tortilla. Sprinkle with 30g grated cheese for the base. Choose one of the topping combinations below and layer the ingredients on top. Season with herbs, salt, and pepper.
3. Lightly spray the top with olive oil spray to help any vegetables or meat brown during baking.
4. Carefully transfer the pizza (with baking paper) onto the hot tray. Bake for 8–10 minutes, or until the edges are golden and crisp and the cheese has melted.
5. Slice and enjoy hot. Add any fresh herbs, rocket, or sauces (e.g. yoghurt, pesto, or tahini) after baking, as suggested in the topping combination.

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Tortilla Pizza Topping Options

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Pesto Chicken:

• 60–80g cooked grilled chicken breast, sliced or shredded
• 3–4 cherry tomatoes, halved
• 20g grated mozzarella
• 1 tsp green pesto (drizzle or small dollops)

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BBQ Chicken:

• 60–80g cooked chicken breast or thigh, chopped
• 2 tbsp sweetcorn (tinned or frozen)
• ¼ small red onion, thinly sliced
• 20g grated cheddar or mozzarella
• Optional: fresh coriander, a few leaves after baking
• Optional: 1 tsp reduced sugar BBQ sauce (light drizzle)

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Garlic Prawn & Spinach:

• 60–70g cooked prawns
• Small handful fresh spinach (around 15g)
• 1 garlic clove, finely chopped or ¼ tsp garlic powder
• 20g grated mozzarella
• Pinch of red chilli flakes
• Zest of ¼ lemon

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Tuna Niçoise Style:

• ½ tin tuna in spring water (around 50–60g drained)
• 3–4 cherry tomatoes, halved
• ¼ small red onion, thinly sliced
• 5–6 pitted olives, halved
• Optional: a few green beans (steamed and chopped)

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Black Bean & Sweetcorn Fiesta (Vegan):

• 2 tbsp black beans (drained and rinsed, ~40g)
• 1 tbsp sweetcorn
• ¼ red onion, finely chopped
• 20g grated vegan mozzarella or cheddar-style cheese
• 1 tsp smoked paprika or fajita seasoning
• 2 tsp guacamole (after baking)
• Squeeze of lime
• Optional: fresh coriander

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Lentil & Roasted Pepper Pizza (Vegan):

• 2 tbsp cooked green or puy lentils (~60g cooked)
• 2 tbsp chopped roasted red pepper
• ¼ red onion, thinly sliced
• 20g grated vegan cheese (cheddar-style works well)
• Small handful rocket or basil (after baking)
• 1 tsp balsamic vinegar drizzle (optional)

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Chickpea & Spinach Masala (Vegan):

• 2 heaped tbsp tinned chickpeas (~60g, rinsed)
• Small handful spinach
• 1 tbsp finely chopped onion
• ¼ tsp garam masala or curry powder
• 20g grated vegan mozzarella
• 1 tsp dairy-free yoghurt (coconut or soy-based) – added after baking

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Tempeh Taco Pizza:

• 50g tempeh, crumbled and lightly pan-fried with paprika, cumin, and garlic
• 2 tbsp black beans
• 1 tbsp chopped tomato
• 20g vegan cheddar-style cheese
• 1 tsp tahini (optional, after baking)
• Sprinkle fresh coriander

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Hummus & Falafel (Vegan):

• 2-3 tbsp hummus (spread on base instead of passata)
• 1 small baked falafel, crumbled
• 2 tbsp diced tomato
• 1 tsp tahini
• 20g vegan cheese

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Tofu & Mushroom Miso Crumble (Vegan):

• 50g firm tofu, crumbled and pan-fried or baked with ½ tsp soy sauce or miso paste
• 3 chestnut mushrooms, thinly sliced
• 20g grated vegan mozzarella
• 1 tsp olive oil 1-cal spray
• Pinch of garlic granules and mixed herbs
• Handful spinach (15g)

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Tips

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This recipe serves one, but it’s easy to scale up for however many you're feeding.

Vegan pizzas tend to be lower in protein, so pairing with a high-protein side salad is a great way to boost the balance of the meal.