Milly Gaines
Pizza is a universally beloved food, but it can be unhealthy when loaded with cheese and meat toppings and a thick crust. However, it is possible to make a healthier pizza by using a thin, whole wheat or whole grain crust, and loading up on fresh vegetable toppings such as spinach, mushrooms, tomatoes, bell peppers, and arugula. Lean proteins like grilled chicken, shrimp, ground turkey, or sliced chicken breast can also be added to make the pizza more satisfying. To keep the calorie count low, use a low-calorie pizza sauce and limit the amount of cheese, opting for part-skim mozzarella, sharp provolone, or naturally lower-fat Parmesan. With these simple swaps, pizza can be a healthy and delicious meal that can be enjoyed more often.
Characteristics and Values of a Diet Pizza
| Characteristics | Values |
|---|---|
| Dough | Whole grain flours, 50/50 white all-purpose flour and 00 flour, gluten-free pizza flour, premade crusts |
| Cheese | Part-skim mozzarella, sharp provolone, naturally lower-fat Parmesan, goat cheese, Swiss cheese, fat-free mozzarella |
| Toppings | Spinach, fresh tomato sauce, ricotta, vegetables, lean meats like chicken, ground turkey, shrimp, arugula, balsamic glaze, mushrooms, bell peppers, garlic |
| Cooking Method | Grilled, cooked on a charcoal grill, cooked in a wood-fired oven, cooked on a pan with holes, cooked on a pizza stone, cooked in a microwave |
| Crust | Thin crust, stuffed crust |
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What You'll Learn
Use whole wheat or whole grain dough for the base
Pizza can be a healthy combo of fresh ingredients. Using whole wheat or whole grain dough for the base is a great way to make your pizza healthier. Whole wheat flour has a nutty, earthy flavour and is a whole grain, making it healthier. It also has more gluten than all-purpose white flour. The main challenge of using whole wheat is that the dough can become dry and tough, so it's important to use enough water and handle the dough delicately.
To make a whole wheat pizza dough, you'll need the following ingredients: whole wheat flour, instant yeast, salt, honey, and extra virgin olive oil. You can also add garlic powder or a chopped garlic clove for extra flavour. Mix these ingredients together in a large bowl, using 2 cups of flour, 2 teaspoons of yeast, 1 teaspoon of salt, 1 tablespoon of honey, and a drizzle of olive oil.
Knead the dough and let it rise. If you're using active dry yeast, the rise time will be longer. When you're ready to bake, roll out the dough and brush it with olive oil before adding your toppings. This will help prevent the crust from tasting soggy.
If you prefer a lighter taste, you can substitute whole wheat flour with white whole wheat flour or use a blend of whole wheat and bread flour or all-purpose flour. This will give you a lighter whole grain flavour. You can also experiment with gluten-free options, such as gluten-free pizza flour or frozen premade crusts.
Using whole wheat or whole grain dough for your pizza base is a delicious and nutritious option. By adjusting the ingredients and techniques slightly, you can create a tasty and healthy pizza that everyone will enjoy.
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Opt for lean meats like chicken, turkey, or shrimp
When making a diet pizza, it is important to consider the toppings you use. While pizza can be nutritious and healthy, it can also be junk food. Meat toppings, in particular, can be unhealthy. Therefore, opting for lean meats is a great way to make your pizza healthier.
Lean meats like chicken, turkey, and shrimp are excellent sources of protein and can make your pizza a more satisfying meal. Chicken is a very popular choice for pizza toppings, and for good reason. Shredded chicken, in particular, is a great way to add protein to your pizza. Turkey is another lean meat that can be a welcomed addition to your pizza. Ground turkey can add flavour and protein to your pizza.
If you're feeling adventurous, shrimp is another lean protein option that can take your pizza to the next level. You can also experiment with other lean meats like grilled chicken or lean steak. By choosing lean meats, you can enjoy the satisfaction of a hearty meal without the unhealthy fats.
When preparing your pizza, consider using a mix of meats and vegetables to create a well-rounded and nutritious meal. You can also make your pizza even healthier by using whole-grain flours or gluten-free pizza flour for the dough and part-skim cheeses for lower fat content.
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Load up on veggies like mushrooms, peppers, and spinach
Vegetables are full of vitamins, minerals, and fibre, making them an excellent choice for a nutritious pizza topping. They add a satisfying crunch and a wide array of flavours to your pizza.
Mushrooms are a popular pizza topping as they have a soft, chewy texture and a savoury umami flavour. They are also low in calories and a good source of potassium and B vitamins. For an even more incredible flavour, you can add a small amount of butter or garlic to each mushroom. Thinly slice and prepare the mushrooms before adding them to your pizza.
Peppers, especially bell peppers, add a pop of colour and a sweet flavour to your pizza. They are a great source of vitamin C, which helps boost your immune system. You can slice and dice the bell peppers and remove any seeds. Cut the diced peppers into small squares and add them to your pizza.
Spinach is another mild-flavoured leafy green with a soft texture that works well on pizzas. It is loaded with nutrients such as iron, calcium, and vitamins A and C. Spinach pairs well with other toppings such as feta cheese, garlic, and olives for a Greek-inspired pizza. For a spicy kick, you can add some crushed red pepper flakes to your spinach and mushroom pizza.
You can load up on these veggies and more to make a delicious and nutritious diet pizza.
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Choose low-calorie toppings such as onions, basil, and garlic
When making a diet pizza, it is important to choose low-calorie toppings. Onions, basil, and garlic are great options in this regard. For instance, you can make a delicious pizza with a potato crust, topped with caramelized onions, tomatoes, and basil. Start by sautéing the onions in olive oil until golden brown, then add garlic and tomato paste. Spread this mixture on the crust, add grated mozzarella, basil leaves, and tomato slices. Drizzle with olive oil and sprinkle with salt and pepper. Bake in a 400°F oven until the cheese melts and enjoy!
Onions add a rich, sweet flavor to your pizza and choosing firm, heavy onions without bruises will ensure they hold their shape during cooking. If you prefer a milder flavor, you can substitute yellow onions with white onions or shallots.
Basil is another excellent, low-calorie topping that adds a delicious flavor to your pizza. You can use fresh basil leaves or substitute them with dried basil by adding about 2 teaspoons to the onion mixture. If you want to add basil after baking your pizza, sprinkle chopped fresh basil on top for an extra flavor boost.
Garlic is a must-have ingredient for any pizza, adding a great flavor that complements other toppings. Look for firm heads of garlic without soft spots or shoots. You can mince, chop, or press garlic cloves to spread on your pizza dough, or add them to an olive oil mixture for a garlic-infused base.
In addition to these toppings, load your pizza with vegetables like mushrooms, bell peppers, spinach, and zucchini to increase the nutritional value and keep it low-calorie.
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Go for a thin crust to cut down on calories
Pizza can be a healthy combo of fresh ingredients. It can be made healthier by opting for a thin crust, which has fewer calories than a thick crust or deep-dish pizza.
A thin crust pizza can be made even healthier by choosing a whole wheat base, which can be homemade or store-bought. To make the dough, you can use a combination of whole grain flours, such as white all-purpose flour, 00 flour, or gluten-free pizza flour. You can also make a low-calorie dough with self-rising flour and non-fat Greek yogurt, which gives the dough elasticity.
For a thin crust, roll out the dough to about 1/4 inch in thickness. You can use a pizza pan, a cast-iron skillet, or a pizza stone to cook the pizza. If using a pizza stone, preheat it in the oven while you assemble your pizza. For a crispier crust, you can also cook the pizza directly on the stone.
Toppings for a thin-crust pizza should be chosen wisely to keep the calorie count low. Load up on veggies like spinach, mushrooms, tomatoes, bell peppers, and arugula. You can also add lean proteins like grilled chicken, shrimp, or ground turkey. Go easy on the cheese, and opt for part-skim mozzarella, sharp provolone, or naturally lower-fat Parmesan.
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Frequently asked questions
Lean meats, such as grilled chicken, shrimp, lean steak, ground turkey, and sliced chicken breast, are great sources of protein that can be added to a pizza. For a vegetarian option, load up on veggies such as spinach, mushrooms, onions, olives, tomatoes, bell peppers, and arugula.
Use part-skim mozzarella, sharp provolone, and naturally lower-fat Parmesan to add flavour while keeping calories in check. If you are lactose intolerant, you can use low- or no-lactose cheeses like Parmesan, cheddar, goat, or Swiss.
Opt for a thin, whole wheat or whole-grain crust. You can also make a two-ingredient crust to keep the calories in check.
Make your own sauce from scratch using low-calorie ingredients, or use a store-bought low-calorie pizza sauce.
If you are using an oven, preheat it and line a pizza pan with parchment paper. For a crispier crust, cook the pizza directly on a preheated pizza stone. You can also cook the pizza on a grill for a smoky flavour.
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