Welcome to the grand finale of The Chia Diaries: Peri Power Edition! For our 30th and final entry, I’m bringing you something that sounds almost too good to be true—a pizza crust that’s actually good for your changing body.
I know what you’re thinking: “Joanna, pizza and perimenopause don’t exactly go together.” But here’s the thing—they absolutely can, and they should! This isn’t about finding a “healthier” pizza option. This is about creating comfort food that actually provides comfort during one of the most challenging transitions in our lives.
After 29 entries exploring every angle of chia seeds, we’re ending with pure magic: a cottage cheese pizza crust enhanced with chia seeds that delivers 28 grams of protein per serving while satisfying those deep, hormonal cravings for something warm, cheesy, and utterly satisfying.
Let’s Talk About Cravings (Because They’re Real!)
Can we just be honest for a minute? Those late-night pizza dreams hitting different these days? You’re not losing your mind, and you’re definitely not lacking willpower. There’s actual science behind why your body is practically demanding comfort carbs right now.
Research shows that estrogen fluctuations during perimenopause affect serotonin systems, which can influence mood and food cravings¹. When serotonin drops, your brain may crave carbohydrates to help restore balance. Meanwhile, research demonstrates that chronic stress elevates cortisol, which can increase cravings for high-fat, high-carbohydrate foods².
So basically, your hormones are ganging up on you and screaming “PIZZA!” And honestly? Sometimes the best response is “Okay, but let’s make it work for us instead of against us.”
Why This Pizza Crust is a Game-Changer
Instead of fighting these cravings, this recipe satisfies them with ingredients that actually help your body during perimenopause:
Cottage cheese provides approximately 14 grams of complete protein and 14% daily calcium per half-cup serving³. That’s muscle-maintaining, bone-supporting goodness in every bite.
Chia seeds contribute fiber for hormone metabolism and omega-3 fatty acids for inflammation reduction⁴. Plus, they help create the perfect texture that actually holds your toppings!
Complex carbohydrates support healthy cortisol rhythm without blood sugar spikes. This recipe provides complex carbohydrates that support stable serotonin production without the blood sugar spikes of traditional pizza dough.
Research from The Journal of Nutrition shows that women need adequate protein during perimenopause to maintain muscle mass and support hormone production⁵. This recipe provides 28 grams of high-quality protein per serving. That’s nearly half your daily protein needs in one delicious meal!
The Magic Behind Cottage Cheese + Chia Seeds
Here’s where it gets really cool. When you combine cottage cheese with ground chia seeds, something amazing happens. The chia seeds absorb excess moisture from the cottage cheese while adding their gel-forming powers to create a crust that’s:
- Actually crispy on the bottom (not soggy!)
- Sturdy enough to hold real toppings
- Packed with complete protein and healthy fats
- Rich in fiber that supports hormone metabolism
Research suggests that adequate fiber intake may support healthy hormone metabolism⁶. The mechanism appears to work through:
- Fiber binding to hormones in the digestive tract
- Supporting healthy gut bacteria that influence hormone balance
- Promoting regular elimination of metabolized hormones
This pizza crust provides 8 grams of fiber per serving—that’s nearly one-third of what most women need daily!
Why This Works So Well for Perimenopause
This isn’t just pizza—it’s strategic nutrition wrapped in comfort food. Here’s what makes it perfect for our changing bodies:
Protein Powerhouse: Those 28 grams of complete protein provide all the amino acids needed for hormone production, muscle maintenance, and stable blood sugar. No afternoon crashes here!
Hormone-Supporting Fiber: The 8 grams of fiber help your body process and eliminate hormones efficiently, which is crucial when everything feels out of whack.
Anti-Inflammatory Ingredients: From the omega-3s in chia seeds to the antioxidants in fresh basil, every ingredient works to calm inflammation—your body’s enemy during perimenopause.
Blood Sugar Friendly: Unlike traditional pizza that sends your glucose soaring then crashing, this keeps everything steady and stable.
Make It Your Own
The beauty of this recipe is how adaptable it is to your specific needs and cravings:
For Extra Protein: Add some cooked chicken, turkey pepperoni, or hemp seeds on top.
For Anti-Inflammatory Power: Load up with colorful vegetables like bell peppers, spinach, and cherry tomatoes.
For Gut Health: Add some fermented vegetables or use a probiotic-rich marinara sauce.
For Comfort: Sometimes you just need extra cheese, and that’s perfectly okay!
The Real Talk Moment
Look, I’m not going to pretend this tastes exactly like your favorite pizzeria’s deep dish. But here’s what it does do: it satisfies that pizza craving while making your body feel amazing instead of sluggish and bloated.
After eating this, you won’t experience that post-pizza food coma. Instead, you’ll feel energized, satisfied, and proud that you nourished your body with exactly what it needs during this transition.
Your Comfort Food Can Actually Comfort You
This Chia-Enhanced Cottage Cheese Pizza Crust represents everything I believe about eating during perimenopause: we don’t have to choose between foods that taste good and foods that make us feel good. We can have both.
When you’re navigating hot flashes, mood swings, sleep disruptions, and all the other joys of hormonal transition, food should be a source of genuine comfort—not just momentary pleasure followed by regret.
This pizza delivers exactly that: real comfort that comes from nourishing your body with high-quality protein, hormone-supporting fiber, and inflammation-fighting nutrients, all wrapped up in something that tastes like pure indulgence.
Every slice provides the nutrition your changing body craves while satisfying those deep, hormonal desires for comfort carbs. It’s proof that eating for your health doesn’t mean sacrificing satisfaction—it means getting smarter about how we satisfy ourselves.
Watch the IG Recipe Reel Video Here
Chia-Enhanced Cottage Cheese Pizza Crust
Ingredients
For the Crust:
- 1 cup full-fat cottage cheese 4% milkfat- use lactose free as needed
- 2 tablespoons chia seeds ground
- ½ cup almond flour
- 1 large egg
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasoning
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
For the Toppings:
- ½ cup sugar-free marinara sauce
- 1 cup part-skim mozzarella cheese shredded
- ¼ cup fresh basil leaves
- 2 tablespoons grated Parmesan cheese
- 1 tablespoon extra-virgin olive oil
- Optional: cherry tomatoes bell peppers, mushrooms, arugula
Instructions
- Make the Crust:
- Preheat your oven to 425°F (220°C). Line a large baking sheet or pizza stone with parchment paper.
- Prep the cottage cheese - This step is crucial! In a food processor or blender, pulse cottage cheese until completely smooth and creamy. Any lumps will create weak spots in your crust.
- Grind those chia seeds - Use a spice grinder or small food processor to grind chia seeds into a fine powder. This helps them blend seamlessly into the dough.
- Mix the dry ingredients - In a large bowl, whisk together ground chia seeds, almond flour, garlic powder, Italian seasoning, salt, and pepper.
- Bring it together - Add the processed cottage cheese and egg to the dry ingredients. Mix until you have a cohesive dough that's slightly sticky but manageable.
- Let it rest - This is important! Let the dough rest for 10 minutes. This allows the chia seeds to absorb moisture and bind everything together.
- Shape your crust - Transfer dough to your prepared baking sheet. Using your hands or a spatula, spread into a 12-inch circle about ¼-inch thick. Make the edges slightly thicker to prevent cracking.
- Pre-bake for perfection - Bake for 12-15 minutes until the crust is golden brown and set. The surface should feel firm when you touch it.
- Add the Magic:
- Cool slightly - Let the crust cool for 2-3 minutes. This helps it set completely so it won't get soggy.
- Layer like a pro - Spread marinara sauce evenly, leaving a 1-inch border. Add mozzarella, then any veggies you're using.
- Final bake - Return to oven for 8-10 minutes until cheese is melted and bubbly, and edges are golden.
- Finish with flair - Drizzle with olive oil, sprinkle with Parmesan and fresh basil. Let cool for 3-4 minutes before slicing (trust me on this—it needs to set!).
Notes
Meal Prep Magic
This crust is perfect for weekend meal prep:- Make 2-3 crusts at once and freeze the extras
- Pre-bake crusts and store in the fridge for quick weeknight pizzas
- Mix up the dry ingredients in batches for even faster assembly
- Grinding chia seeds is crucial for proper texture
- Let dough rest to allow chia seeds to absorb moisture
- Pre-baking prevents soggy crust
- Cool slightly before adding toppings and before slicing
- 1 cup cashew ricotta (blend 1 cup soaked cashews + ¼ cup water + 1 tbsp lemon juice + ½ tsp salt until smooth)
- 1 cup firm silken tofu, drained and crumbled
- 1 cup dairy-free ricotta (store-bought brands like Kite Hill or Tofutti)
- Dairy-free mozzarella shreds (Violife, Miyoko's, or Follow Your Heart brands work well for melting)
- Cashew mozzarella (homemade or store-bought)
- Nutritional yeast for cheesy flavor (use 2-3 tablespoons)
- Dairy-free Parmesan (Violife or Follow Your Heart brands)
- Nutritional yeast + pinch of garlic powder
- Ground cashews + nutritional yeast (2:1 ratio)
- If using cashew ricotta, you may need an extra tablespoon of almond flour to achieve proper crust texture
- Silken tofu works best when pressed for 15 minutes to remove excess moisture
- For best melting results with dairy-free cheese, cover pizza with foil for the first 5 minutes of final baking
- Nutritional yeast adds umami flavor - start with less and add to taste
The Perfect Ending to Our Chia Journey
As we wrap up our 30-entry journey through The Chia Diaries, this pizza crust feels like the perfect finale. It embodies everything we’ve learned: chia seeds aren’t just a superfood trend—they’re a legitimate tool for supporting our bodies through perimenopause.
From morning smoothie bowls to overnight oats, from energy balls to protein crusts, we’ve explored how these tiny seeds can be transformed into exactly what our bodies need, when we need it.
But most importantly, we’ve learned that nourishing ourselves during perimenopause isn’t about restriction or perfection. It’s about finding creative, delicious ways to give our bodies the support they need during one of life’s biggest transitions.
So here’s to comfort food that actually comforts, to pizza that powers instead of depletes, and to the end of choosing between health and happiness. With the right approach, we can absolutely have both.
Disclaimer: The information in this post is for educational purposes and is not intended to replace professional medical advice. Individual nutritional needs vary, especially during perimenopause. Always consult with your healthcare practitioner before making significant dietary changes or if you’re experiencing persistent symptoms during your hormonal transition.
References:
- Rubinow, D. R., et al. (1998). Estrogen-serotonin interactions: implications for affective regulation. Biological Psychiatry, 44(9), 839-850.
- Epel, E., et al. (2001). Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior. Psychoneuroendocrinology, 26(1), 37-49.
- U.S. Department of Agriculture, Agricultural Research Service. (2019). Cheese, cottage, creamed, large or small curd. FoodData Central. Retrieved from https://fdc.nal.usda.gov/fdc-app.html#/food-details/173409/nutrients
- Jin, F., et al. (2012). Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods for Human Nutrition, 67(2), 105-110.
- Silva, T. R., & Spritzer, P. M. (2017). Skeletal muscle mass is associated with higher dietary protein intake in postmenopausal women. Menopause, 24(5), 502-509.
- Rose, D. P., et al. (1991). High-fiber diet reduces serum estrogen concentrations in premenopausal women. American Journal of Clinical Nutrition, 54(3), 520-525.