Making your own pizza is not difficult – even if you don’t have one of those outdoor ovens and it’s better for your health than ordering it outside. Depending on the ingredients, some takeout pizzas and frozen pies can be loaded with calories, fat, and sodium. In fact, pizza ranks second on the list of the 10 top sources of sodium in the American diet .
However, if prepared well, this meal can be very nutritious.
You have more control over the amount of cheese and salt you use, and you can switch to whole-grain dough, which adds fiber,” says Amy Keating, a dietitian for Consumer Reports. “However, the best way to make any pizza healthier, whether you make it yourself or take it out of a box, is to add lots of vegetables.”
Try these pizza recipes healthy, created in Consumer Reports test kitchens. We start with a precooked thin whole wheat crust (we used Pastorelli Ultra Thin Pizza Crusts Whole Wheat), but you can also use refrigerated whole wheat crust or make your own whole wheat crust.
And if you want to invest in a pizza oven , check out CR’s review of four popular models.
Margarita Pizza with Arugula
1 cup canned crushed tomatoes (unsalted )
1 teaspoon red wine vinegar
¼ teaspoon red pepper or allspice crushed black
¼ teaspoon dried oregano
1 base for precooked thin pizza 12 inches 100% whole wheat
2 cups loosely packed arugula leaves, cut into large chunks
4 ounces fresh unsalted mozzarella cheese, cut into small pieces
2 tablespoons grated asiago or Parmesan cheese
12 fresh basil leaves, thinly sliced (about 1 tablespoon)
Preparation
1. Heats the oven to 2022 °F. Mix the tomatoes, vinegar, pepper and oregano.
2. Place pizza crust on pizza pan or large cutting board. Spread the sauce over the pizza dough, then top with the arugula, mozzarella and asiago.
3. Carefully slide the pizza directly onto the center rack of the oven, and bake until the cheese is melted and bubbly, about 8 minutes.
4. Carefully remove the pizza and place it on the pan or place it on a cutting board. Cover with the basil leaves. Let the pizza rest for 2 to 3 minutes before cutting it.
Makes 6 servings.
Nutritional information per slice : 150 calories, 7 g fat, 3 g saturated fat, 16 g carbs, 2 g sugars (0 g added), 3 g fiber, 7 g protein, 80 mg sodium
Brussels sprouts pizza with goat cheese
2 teaspoons of honey, separately
2 teaspoons of olive oil
1 ⁄8 teaspoon salt
1 thin pizza crust 12 Inches Precooked 100 Whole Wheat %
2 ½ cups thinly sliced Brussels sprouts
1 small red onion, thinly sliced
3 oz. crumbled goat cheese
2 tablespoons grated Parmesan cheese
2 tablespoons chopped pistachios without salt
Preparation
1. Heat the oven to 425 °F. Spoon 1 teaspoon of the honey over the pizza crust.
2. In a large bowl, mix Brussels sprouts with olive oil and salt.
3. Place the pizza base on a pizza pan or on a large cutting board. Top the dough evenly with the Brussels sprouts, onion, goat cheese, Parmesan and pistachios.
4. Carefully slide the pizza directly onto the center rack of the oven, and bake until the cheese is melted and the pizza is hot, about 10 minutes.
5. Remove the pizza carefully and leave it in the pan or place it on a cutting board. Add the remaining teaspoon of honey and serve.
Makes 6 servings.
Nutritional information per slice: 190 calories, 8 g fat, 2.5 g saturated fat, 20 g carbs, 4 g sugars (2 g added), 4 g fiber, 7 g protein, 150 mg sodium
Roasted Vegetable Pizza with Ricotta Cheese
1 cup sliced zucchini
1 cup sliced mushrooms
2 sliced shallots
1 medium yellow bell pepper, sliced
1 medium red bell pepper, sliced
1 cup sliced cherry tomatoes
1⁄8 teaspoon salt
2 teaspoons of olive oil
1 base for thin pizza of 12 inches precooked 100% Whole Wheat
½ cup of semi-skimmed mozzarella cheese side
½ cup part-skim ricotta cheese
2 tablespoons grated Parmesan cheese
1 tablespoon pesto sauce (purchased or homemade)
Preparation
1. Heat the oven to 425 °F. Place the vegetables in a large bowl and mix them with the salt and olive oil.
2. Spread vegetables on a large rimmed baking sheet. Grill until tender and brown in places, about 13 minutes. Remove from oven.
3. Place pizza base on pizza pan or board to cut big Sprinkle the dough with mozzarella and top with the vegetables. Place tablespoons of ricotta cheese around the dough and sprinkle with Parmesan.
4. Carefully slide the pizza directly onto center rack of oven, and bake until cheese is melted and bubbly, about 7 to 8 minutes. Carefully remove the pizza and keep it on the pan or place it on a cutting board. Drizzle with pesto and serve.
Serves 6.
Nutritional information per slice: 190 calories, 8 g fat, 3 g saturated fat, 20 g carbs, 3 g sugars (0 g added), 3 g fiber, 9 g protein, 220 mg of sodium
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Consumer Reports has no financial relationship with advertisers on this site. Consumer Reports is an independent, nonprofit organization that works with consumers to create a fair, safe, and healthy world. CR does not endorse products or services and does not accept advertising. Copyright © 2022, Consumer Reports, Inc.