Pizza Lover’s Guide to a Healthier Satisfying Slice
With the amount of pizza I eat, it’s no surprise that I wanted to explore ways to make pizza healthy. I love a satisfying slice – but let’s be real: eating classic pizza every day isn’t the best idea. So I did some experimenting and it turns out there are a lot of ways to make pizza better for you. Let’s dig in and find out what works for you!
Why Make Pizza Healthier?
I think we already know the main answer to this – calories and salt. A typical slice from a large (14″) cheese pizza contains around 285 calories, 36g of carbs, 10g of fat, and 640mg of sodium—and that’s before adding toppings like pepperoni or other salty (delicious) toppings.
But there’s more to think about than just the calories. Many pizzerias and some pre-made pizza doughs use refined white flour for the crust, which spikes blood sugar and lacks fiber. Store-bought sauces often contain added sugars (sometimes as much as 3-5g per serving), and processed meats like pepperoni and sausage are typically loaded with nitrates, sodium, and unhealthy fats. Plus, the cheese—while delicious—is often piled on in excess, adding saturated fat and sodium.
So while eating pizza occasionally is totally fine, but regularly consuming heavily processed versions aren’t the best thing for your body.
The good news? With a few smart swaps, you can enjoy pizza without the downsides!
How to Make Pizza Healthier Without Losing the Flavor
With the amount of pizza I eat, it’s no surprise that I wanted to explore ways to make pizza healthy. I love a satisfying slice—but let’s be real: eating classic pizza every day isn’t the best idea. So I did some experimenting, and it turns out there are a lot of ways to make pizza better for you. Let’s dig in and find out what works for you!
1. Upgrade Your Crust
The crust is the foundation of your pizza, and making a simple swap here can have a big impact. Here are some options:
- Sourdough Crust – Fermenting your dough creates beneficial probiotics and makes the pizza easier to digest. Plus, it adds a delicious tangy flavor!
- Whole Wheat Flour – More fiber and nutrients than refined white flour, making it better for digestion and blood sugar levels. Better yet, make a whole wheat sourdough crust!
- Ancient Grains (Spelt, Einkorn, Kamut) – These grains are less processed and easier on digestion than modern wheat. They also have a richer, nuttier flavor.
- Cauliflower Crust – A lower-carb, gluten-free alternative that’s surprisingly crispy and satisfying.
2. Choose a Better Sauce
Most store-bought pizza sauces are loaded with added sugars, preservatives, and unnecessary ingredients. Here’s how to make pizza healthy with some better sauce options!
- Make Your Own – Blend fresh tomatoes with garlic, basil, and a pinch of salt for a simple, sugar-free sauce. We have a couple of recipes you should try out!
- Look for No-Added-Sugar Brands – If you’re buying store-bought, check the ingredients list to avoid hidden sugars. We LOVE Mutti Organic Tomato Puree – made with literally just two ingredients: tomatoes and sea salt. Non-GMO, USDA Organic, no preservatives, and no added sugar!
- Use Pesto – Swap out tomato sauce for a basil pesto!
- Olive Oil – Make a Pizza Bianca with Olive Oil for sauce. Simply brush the crust with high-quality olive oil for a fresh, Mediterranean-style pizza.
3. Rethink the Cheese
Cheese is a must for most pizzas, but not all cheese is created equal. Here are some better-for-you options:
- Use Less, but Better Cheeses – Instead of loading on the cheese, use a smaller amount of high-quality cheese for big flavor without excess calories.
- Grate/Shred Your Own Cheese – Pre-shredded cheese is coated with cellulose powder (wood pulp) or potato starch to prevent clumping. While cellulose is technically safe to eat, it reduces the cheese’s moisture content and can make it less creamy when melted. Some brands also add calcium sulfate, which can further alter texture and flavor.
- Fresh Mozzarella – Try Making Your Own Mozzarella! Yes, it’s actually not that hard to make! Or else you can buy very fresh mozzarella at most grocery stores. Either way, you can usually avoid preservatives like natamycin, which is an antifungal used to prevent mold growth. While it’s not harmful in small amounts, it’s another unnecessary additive you don’t get with fresh cheese.
- Go for Aged Cheeses – Parmesan, pecorino, and aged Gouda or cheddar have lower lactose and are often easier to digest.
- Try Sheep’s or Goat’s Milk Cheese – These options, like feta or manchego, tend to be less inflammatory than cow’s milk cheese.
- Vegan Options – If you’re dairy-free, look for nut-based cheeses like cashew mozzarella. Just be sure to check for clean ingredients!
4. Load Up on Toppings That Are Actually Good for You
Toppings are where you can really boost the nutritional value of your pizza.
- Homegrown or Organic Veggies – Fresh, colorful toppings like basil, spinach, arugula, mushrooms, bell peppers, onions, and artichokes add vitamins, fiber, and antioxidants – and tons of flavor!
- Nitrate-Free, Grass-Fed Meats – If you love meat on your pizza, choose grass-fed beef, pasture-raised chicken, or nitrate-free bacon and pepperoni.
- Plant-Based Proteins – Brands like Prime Roots make plant-based pepperoni and salami, which are both very convincing and healthy substitutes. We’ve been experimenting with these in our own recipes. We made a fantastic healthy version of a New York pizza with Koji Pepperoni!
- Healthy Fats – Add olives, avocado slices, or a drizzle of extra virgin olive oil for a boost of healthy fats.
- Go Mediterranean – the Mediterranean diet is well known for its health benefits. So try it in pizza form!
5. Make Portion Control Work for You
Instead of devouring a massive pizza loaded with toppings, try:
- Personal-Sized Pizzas – Make individual pizzas to keep portions in check.
- Thinner Crusts – A thin crust reduces excess carbs while still holding all the toppings.
- Pairing with a Salad – Enjoy a fresh side salad so you’re not relying on pizza alone for a full meal.
Final Thoughts: Healthy Pizza, Your Way
At the end of the day, the best healthy pizza is one that fits your taste and lifestyle. Whether you’re making your own whole-grain dough, using fresh garden veggies, or swapping out processed meats for high-quality proteins, small changes can add up to a much better-for-you slice.
What’s your favorite way to make pizza healthier? Let us know!
Healthy New York Pizza with Koji Pepperoni
Equipment
- 1 16" Pizza Pan Or any other pan that will fit your pizza.
- 1 Cutting board
- 1 Pizza Cutter Alternatively pizza scissors or pizza rocker.
Ingredients
- 16 ounces Gluten Free Pizza dough We used Manini's Ancient Grains pizza dough.
- 1 tsp Buckwheat flour to dust the work surface before rolling the dough
- 3 ounces Koji Pepperoni sliced – We used Prime Roots Koji Pepperoni
- 4 ounces tomato sauce either make your own with just tomatoes and salt or you can use Mutti organic tomato passata
- 4 ounces fresh mozzarella shred it yourself for the healthiest version. Alternative – use plant-based mozzarella
- 1 ounce basil fresh
- 1 drizzle olive oil extra virgin
Instructions
Get Prepared
- Preheat your oven to 460°F. If you have a pizza stone, place it in the oven to heat up.
- Lightly oil your pizza pan.
- Chiffonade (cut) the basil into small strips and set aside.
- Grate your fresh mozzarella cheese and set aside.
Prepare the Dough and Pizza
- Spread a light amount of buckwheat flour on your work surface. You can use regular flour if you don't mind it having some gluten.
- Place the dough ball onto a floured surface and roll out the dough into a circle 14" across. I recommend using a rolling pin for this dough, rather than stretching by hand.
- Transfer the dough to the pizza pan.
- Use your fingers to gently shape pinch closed any tears and reshape it if it changed shape during the transfer.
- Spread the tomato sauce evenly over the dough, leaving a small border around the edges.
- Distribute the basil over the tomato sauce.
- Distribute the mozzarella cheese over the entire pizza.
- Evenly distribute the koji pepperoni over the cheese.
Bake the Pizza
- Place the pizza in the preheated oven and bake for 8 minutes.
- Rotate the pizza in the oven and cook for another 8 minutes or until the crust is golden brown and the cheese is bubbly.
- Remove the pizza from the oven and let it cool for 2-3 minutes before slicing.
Slice and Serve
- Cut and serve the pizza after the cheese has set slightly.
Nutrition
Todd’s cooking skills have revolved around the grill since about age 12, when he developed a love for grilling and took over for Mom at the BBQ. He worked at Wendy’s and at Earl’s Tin Palace (a restaurant chain in Canada) but never really did any sort of baking…until he and Heather started making pizza together! Now he’s often making dough in the mornings and pizza in the evenings.