Pumpkin Kale Pizza (Low Carb, High Protein, Gluten-Free)

Enjoy fall flavors without the carb crash—this protein-packed pizza is cozy, cheesy, and perfect for a guilt-free slice.

Fall is my absolute favorite time to play around in the kitchen. The cozy vibes, the warm spices, and of course, pumpkin everything. But let’s be honest—most pumpkin dishes are loaded with sugar and carbs. Not this one. This Pumpkin Kale Pizza flips the script with a low-carb, high-protein crust, a rich and savory pumpkin base, and just the right amount of gooey mozzarella. Oh, and it’s gluten-free too.

Whether you’re meal-prepping, trying to hit your macros, or just looking for a satisfying slice without the carb crash, this pizza hits the mark. And the best part? It comes together in under 25 minutes from start to finish. Yup, pizza night just got a serious upgrade.

Why You’ll Love This Pumpkin Kale Pizza

It’s Healthy and Satisfying

• Quick and Simple – Less than 25 minutes from start to finish
• Meal-Prep Friendly – Store slices for lunch all week
• Macro-Conscious – High protein, low carb, low sugar, and fiber-rich

Flavor Explosion

This pizza is like fall on a crust. The pumpkin purée brings a smooth, slightly sweet base, balanced by the savory kick of mozzarella. Kale adds an earthy green crunch, and pine nuts bring a subtle toasted nuttiness that takes it over the top. It’s rich and comforting, without being heavy.

Great for Special Diets

• Gluten-Free
• Low-Carb
• High-Protein
• Vegetarian

This one checks a lot of boxes and still tastes amazing.

Ingredients & Substitutions

Crust Ingredients

• 6 large egg whites (about 198g)
• ½ tablespoon extra-virgin olive oil
• ½ cup gluten-free oat flour
• 2 tablespoons whole husk psyllium
• 1 scoop unflavored whey protein concentrate (30g)
• 1 teaspoon baking powder
• ¼ teaspoon sea salt

Toppings

• ¾ cup pumpkin purée
• ¾ cup shredded low-moisture part-skim mozzarella cheese
• 1 oz chopped kale leaves (about ½ cup)
• ½ tablespoon pignoli (pine nuts)

Notes on Quality

Pumpkin purée should be 100% pumpkin—not the sweetened pie filling. Look for canned organic pumpkin or roast your own for next-level flavor.
Low-moisture mozzarella works best for melt and stretch without making the crust soggy.
Use unflavored whey protein concentrate for the right texture. Flavored or isolate versions don’t bake the same and may turn rubbery.

Substitutions

• Kale: Try baby spinach or arugula for a different flavor profile.
• Pine nuts: Chopped walnuts or slivered almonds are great stand-ins.
• Mozzarella: Sub with shredded goat cheese or a dairy-free mozzarella if needed.

Step-by-Step Instructions

• Preheat your oven to 325°F (163°C)
• In a medium bowl, mix the egg whites and olive oil until combined
• Add oat flour, psyllium, whey protein, baking powder, and salt. Mix well until thick and uniform
• Pour batter into a 9” round silicone baking pan and spread evenly
• Bake for 10–12 minutes, or until the crust is just set and firm
• Let it cool slightly, then remove it from the pan and transfer to foil or a pizza tray
• Spread pumpkin purée over the crust, sprinkle with cheese, kale, and pine nuts
• Broil for 1–2 minutes, just until the cheese is melted and bubbly
• Slice and serve warm

Expert Tips & Tricks

Best Practices

• Use a silicone baking pan to avoid sticking and for even cooking
• Let the crust cool for a few minutes before topping—it helps hold everything in place
• Broil quickly and keep an eye on it to avoid burning the nuts or cheese

Common Mistakes

• Don’t overbake the crust in the first round—it can dry out easily
• Using flavored protein powder can ruin the taste (seriously, don’t try it)
• Be sure the kale is chopped small so it crisps up instead of steaming

Time-Saving Tips

• Use carton egg whites to cut down prep time
• Pre-make the crust and refrigerate for up to 3 days
• Roast your pumpkin ahead of time and freeze in portions

Serving Suggestions

Pairings

• Serve with a light fall salad—arugula, cranberries, and walnuts tossed in apple cider vinaigrette
• Add a bowl of butternut squash soup on the side for extra cozy comfort

Presentation Ideas

• Garnish with fresh thyme or rosemary for a fragrant touch
• Slice into thin wedges and serve as an appetizer on a wooden board

Beverage Pairings

• For wine: a chilled Pinot Grigio or dry Riesling complements the richness
• For mocktails: try a sparkling apple cider or rosemary lemonade

Storage & Reheating

Leftover Storage

• Store slices in an airtight container in the fridge for up to 4 days
• Freeze for up to 2 months—wrap individually for easy grab-and-go meals

Reheating Methods

• Reheat in the oven at 350°F for 5–7 minutes for a crispy bottom
• Avoid microwaving—reheating in a pan or oven keeps the texture much better

Frequently Asked Questions

Can I swap the protein powder?

Not recommended. Each type reacts differently when baked. Stick to unflavored whey concentrate for best results.

Can I make this dairy-free?

Yes! Use dairy-free mozzarella and skip the whey protein. Add an extra tablespoon of psyllium to help the crust hold together.

My crust came out too soft—what happened?

It likely needed another minute or two in the oven before topping. Or your egg whites weren’t measured correctly.

Variations & Customizations

Dietary Adaptations

• Vegan Version: Replace egg whites with aquafaba and use a plant-based protein blend
• Nut-Free: Skip the pine nuts or use toasted sunflower seeds
• Dairy-Free: Use a vegan cheese alternative and sub the whey protein

Flavor Twists

• Add red pepper flakes for heat
• Drizzle with balsamic glaze after broiling for a sweet-savory punch
• Swap kale for caramelized onions or mushrooms

Seasonal Spins

• Top with roasted cranberries or sage for a Thanksgiving-inspired version
• Use roasted sweet potato instead of pumpkin for a winter twist

Conclusion

This Pumpkin Kale Pizza is more than just a healthy alternative—it’s a full-on flavor bomb that captures everything we love about fall in one simple dish. Whether you’re eating clean, watching carbs, or just want something nourishing and new, this recipe delivers.

I’d love to hear how yours turns out. Leave a comment below or tag me on Pinterest so I can see your version. I’m always cheering you on in the kitchen!

Looking for more cozy fall dinners? You’ll love these:

• Creamy Chicken Marsala
• Sheet Pan Gnocchi (30-Minute Dinner)
• Another Delicious Chicken Marsala Take

Don’t forget to check out more recipe ideas on my Pinterest board at Cooking With Callie on Pinterest—your go-to spot for quick, flavorful, and fun meals!

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