Ingredients (Serves 1)

• 1 low-carb wrap (check labels for <5g carbs/100g)
• ¼ cup passata or 2 tbsp no-added-salt tomato paste
• ½ small red onion, thinly sliced
• ½ red capsicum (bell pepper), thinly sliced
• 100g button mushrooms, thinly sliced
• ¼ cup reduced-fat cheddar cheese, grated
• 1 handful baby spinach, shredded (added after baking)

    Method of Preparation

    Wash your hands before you start.

      1. Preheat oven to 200°C (fan-forced: 180°C).

      2. Spread tomato paste evenly over the wrap

      3. Layer all vegetables except spinach, then sprinkle with cheese.

      4. Bake for 10–12 minutes until cheese is melted and edges are crispy.

      5. Remove from oven and top with fresh baby spinach before serving.

    Nutritional Highlights (Per Serving)

• Calories: 339 kcal – suitable for a balanced main meal
• Protein: 27 g – promotes satiety and supports lean muscle mass
• Total Fat: 12.3 g
  • Saturated Fat: 6.7 g – moderated by reduced-fat cheese
• Carbohydrates: 20.6 g – diabetes-friendly, lowers postprandial spikes
  • Per 100g: 4.95 g – classified as low-carb
• Fibre: 18 g – supports gut health and blood sugar regulation
• Sodium: 505 mg – within a moderate range for most adults
• Potassium: 1534 mg – promotes heart health and electrolyte balance

    GEMS Takeaway

      This simple, oven-ready pizza supports low-glycaemic eating, ideal for people with diabetes or anyone seeking healthier meal swaps. With its high protein and fibre content, it promotes satiety, gut health, and glucose stability, while still being delicious and customizable.