Mediterranean Roasted Red Pepper Hummus Flatbread Pizza
A crisp whole-wheat flatbread layered with smoky red pepper hummus, fresh spinach, sweet cherry tomatoes, rich kalamata olives, and tangy crumbled feta. A quick, plant-focused meal prep staple that bakes in just ten minutes.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Karen + Lila
Karen created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Sheet pan · Knife and cutting board
Time saver
For easy Sunday meal prep, bake the flatbreads fully, let them cool completely, and store in an airtight container in the refrigerator for up to 3 days. Reheat in a toaster oven or skillet at 350°F (175°C) for 5 minutes until crispy.
Do these three things first
- 1Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 375°F (190°C) and…
- 01
Preheat your oven to 375°F (190°C) and…
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Tap card to mark done - 02
Place the whole-wheat flatbread directly onto the…
Place the whole-wheat flatbread directly onto the prepared baking sheet.
Tap card to mark done - 03
Bake the flatbread plain for 3 to…
Bake the flatbread plain for 3 to 4 minutes until it is lightly warmed and feels slightly firm on top.
Look for: it is lightly warmed and feels slightly firm on top
Tap card to mark done - 04
Remove the baking sheet from the oven…
Remove the baking sheet from the oven and spread the roasted red pepper hummus evenly across the flatbread, leaving a small border around the edges.
Tap card to mark done - 05
Layer the fresh spinach evenly over the…
Layer the fresh spinach evenly over the hummus.
Tap card to mark done - 06
Arrange the cherry tomato halves and pitted…
Arrange the cherry tomato halves and pitted kalamata olives over the spinach layer.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle the crumbled feta cheese evenly over…
Sprinkle the crumbled feta cheese evenly over the toppings and drizzle with extra virgin olive oil.
Tap card to mark done - 08
Return the flatbread pizza to the oven…
Return the flatbread pizza to the oven and bake for 7 to 9 minutes until the edges are golden crisp, the tomatoes soften, and the feta is warmed through.
Look for: the edges are golden crisp, the tomatoes soften, and the feta is warmed through
Tap card to mark done - 09
Remove from the oven
Remove from the oven, rest for 2 minutes on a cutting board, slice into quarters, and serve.
Allow: 2 minutes
Tap card to mark done
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