Pizza toast is the perfect combination of flavor, convenience, and performance fuel. (Serves one person, prep time 15’ and cook/bake time 18’).
Ingredients:
- Two slices whole wheat bread
- ¼ cup pizza sauce
- 175 baked tofu, cubed or shredded (based on preference)
- 1 cup of spinach
- 1 tbsp mozzarella cheese shredded
- Red Pepper Flakes (optional)
Preparation:
- Cut or shred tofu and bake for ~15 minutes at 400F.
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Spread pizza sauce evenly over sliced bread. Top with tofu, additional toppings, and parmesan cheese.
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Broil in preheated oven on low Or air-fry at 400 degrees F for 2-4 minutes. Enjoy!
Here’s why pizza toasts should be part of your routine:
With pizza toast, you get the best of both worlds—a hearty snack or meal with minimal prep time and maximum flavor.
- Quick Carbs: Bread, the foundation of pizza toast, is an excellent source of carbohydrates, which provide quick and sustained energy for your workouts.
- Protein Power: Adding mozzarella cheese and other toppings, such as protein, as in this example, provides a solid source of protein, which is crucial for muscle repair and recovery.
- Healthy Fats: Include olive oil or avocado as toppings to introduce healthy fats to keep you fuller for longer and enhance overall performance.
- Customizable: You can adjust toppings to suit your preferences, including veggies, lean meats, tofu/tempeh/eggs, and other nutrient-dense ingredients.
- Pre-workout or Post-workout: Pizza toasts are versatile, offering quick fuel before a workout or helping to replenish your body afterward.
Ingredients – Keep It Simple but Delicious:
One of the best aspects of pizza toast is how customizable they are. All you need are a few basic ingredients, most of which are likely already in your kitchen:
- Bread: Whole grain or sourdough bread is a great option for endurance athletes. These provide fiber and slow-releasing carbs for long-lasting energy. If you’re looking for a little extra protein, you could choose Dave’s Killer Bread. However, white bread works if you prefer faster-digesting carbohydrates before a workout.
- Mozzarella Cheese: This soft cheese melts beautifully, delivering the perfect balance of protein and fat. Feel free to use the cheese of your choice.
- Sauce: A good-quality tomato sauce forms the base of any pizza toast. Look for a sauce with no added sugar for the healthiest option.
- Toppings: The sky’s the limit here! Common options include pepperoni, mushrooms, spinach, or even a drizzle of pesto. For athletes, consider adding lean protein sources like grilled chicken, turkey, tempeh tofu, or egg.
- Olive Oil: A drizzle can enhance flavor and add healthy fats.
Why Pizza Toast Work for Athletes?
The combination of carbs, protein, and fats in pizza toasts makes them a balanced choice for endurance athletes. After a long run or bike ride, your muscles need fuel to repair and recover. The bread provides fast-digesting carbohydrates that replenish glycogen stores, while the mozzarella cheese delivers protein to help rebuild muscle fibers.
Moreover, adding toppings like vegetables or lean meats/tofu/tempeh ensures you get a variety of micronutrients essential for recovery. For instance, spinach and bell peppers offer antioxidants that reduce inflammation, and lean protein gives a muscle-repair boost.
Creative Pizza Toast Toppings for Athletes:
If you love experimenting with your meals, here are a few topping ideas tailored for athletes:
- Lean Protein Boost: Add grilled chicken, turkey, tofu, tempeh, or eggs for extra protein.
- Healthy Fats: Avocado slices or a drizzle of olive oil help you stay full longer.
- Nutrient-Dense Veggies: Top with kale or bell peppers for added vitamins and minerals.
- Spice It Up: Add a sprinkle of red pepper flakes or oregano for extra flavor without additional calories.
