Beyond Pepperoni: What is the healthiest topping on pizza?

October 28, 2025 •

4 min read

Over 70% of Americans eat pizza at least once a month, making it a staple comfort food. While often high in saturated fats and sodium, pizza can be a nutritious meal. So, what is the healthiest topping on pizza to help balance your favorite slice?

Quick Summary

This article explores the most nutritious ingredients to add to your pizza to boost its health profile. It covers vegetable and lean protein options, compares healthy swaps to traditional toppings, and provides tips for creating a balanced pizza that aligns with a healthy diet.

Key Points

Embrace Vegetables: Nutrient-dense veggies like spinach, mushrooms, bell peppers, and onions are the healthiest pizza toppings, boosting vitamins, minerals, and fiber while adding flavor and texture.
Choose Lean Proteins: Opt for grilled chicken, turkey, or plant-based alternatives like tofu to add satisfying protein without the unhealthy saturated fats found in processed meats.
Lighter on the Cheese: Use part-skim mozzarella, feta, or a sprinkle of parmesan instead of excess cheese to reduce saturated fat and sodium content.
Make Your Own Sauce: Avoid high-sugar and high-sodium store-bought sauces by creating a simple homemade tomato or pesto base, giving you full control over the ingredients.
Prioritize Whole Grains: Choose a thin, whole-grain crust or an alternative like cauliflower crust to increase fiber and nutrients while reducing carbohydrates and calories.
Avoid Processed Meats: Processed meats such as pepperoni and sausage are high in saturated fat and sodium and have been linked to increased health risks, so they should be limited.
Balance Your Meal: Serving your pizza with a fresh side salad is a great way to incorporate more vegetables and fiber, promoting feelings of fullness and controlling portion sizes.

Piling on the Nutritious Veggies

When it comes to building a healthy pizza, vegetables are your best friend. They are packed with vitamins, minerals, antioxidants, and fiber, adding flavor and texture without significant calories. For the best results, it's often a good idea to pre-sauté or roast water-rich vegetables like mushrooms, peppers, and onions to prevent the crust from getting soggy during baking.

Top vegetable toppings for a healthier pizza

Spinach: A powerhouse of nutrients, spinach is loaded with Vitamin K, Vitamin A, Vitamin C, and iron. It adds a mild flavor and wilts down nicely under the cheese, making it an easy way to boost your veggie intake.
Mushrooms: As a meaty, umami-rich topping, mushrooms add substance for very few calories, containing only about 15 calories per cup. They provide protein, potassium, and B vitamins and have been studied for their potential to help prevent certain types of cancer.
Bell Peppers: Adding vibrant color and a sweet or tangy crunch, bell peppers are a great source of Vitamin C and beta-carotene. All colors—red, green, orange, and yellow—are great options.
Onions: Whether red or yellow, onions bring a sharp flavor and numerous health benefits. They are a good source of fiber and Vitamin C and contain compounds that may help lower cholesterol and blood sugar.
Tomatoes: Beyond the sauce, fresh, sliced tomatoes add a juicy texture and provide lycopene, a potent antioxidant.
Olives: For a boost of heart-healthy monounsaturated fats, olives are an excellent addition. They also contain flavonoids and polyphenols.

Choosing Lean Proteins and Healthier Cheeses

To make your pizza more satisfying and balance the macronutrients, incorporating lean protein is a smart choice. While processed meats like pepperoni and sausage are high in saturated fat and sodium, healthier options are readily available.

Grilled Chicken or Turkey: Diced, grilled chicken or turkey breast is a fantastic way to add lean protein to your pizza without the unhealthy fats found in processed meats.
Tofu or Plant-Based Crumbles: For vegetarian and vegan diets, firm tofu or plant-based meat substitutes offer a satisfying, high-protein alternative.
Lentils or Chickpeas: Blending cooked lentils or chickpeas into your pizza sauce is a sneaky way to add protein and fiber without altering the taste significantly.

On the cheese front, moderation is key. You can reduce the amount of saturated fat and sodium by choosing lighter alternatives. Part-skim mozzarella is a great option, as are smaller amounts of flavorful cheeses like feta or parmesan. Whipped ricotta or a low-sodium pesto sauce can also serve as a great base.

Healthy Toppings vs. Unhealthy Toppings

Making conscious choices when it comes to pizza toppings can significantly impact the overall nutritional value of your meal. Below is a comparison of common choices to help guide your selections.


Topping Category	Healthier Choice	Less Healthy Choice
Protein	Grilled Chicken, Turkey, Shrimp, Tofu	Pepperoni, Sausage, Bacon, Fatty Ground Beef
Vegetables	Spinach, Bell Peppers, Mushrooms, Onions, Tomatoes, Olives	Excessively processed or oil-soaked vegetables (rare, but possible)
Cheese	Part-Skim Mozzarella, Feta, Lightly Grated Parmesan, Ricotta	Extra Cheese, Stuffed Crusts, Processed Cheese Blends
Sauce	Homemade Tomato Sauce, Pesto, Olive Oil and Garlic	Store-Bought Sauces with Added Sugar and Sodium

Other Healthy Pizza Hacks

Beyond toppings, other modifications can elevate your pizza's nutritional profile:

Choose a Better Crust: Opt for a thin crust over deep-dish to reduce calories and carbohydrates. Whole wheat crust offers more fiber and nutrients than traditional white flour dough. Cauliflower or chickpea crusts are excellent gluten-free, low-carb options.
Make Your Own Sauce: Store-bought sauces can be high in sugar and sodium. Making a simple, no-salt-added tomato sauce at home allows for total control over the ingredients.
Pair with a Salad: Serving your pizza with a fresh side salad adds extra vegetables and fiber, helping you feel full and satisfied with fewer slices.
Watch Your Portions: No matter how healthy the toppings, portion size is still crucial. Be mindful of how many slices you consume to keep your meal balanced.

Conclusion: Savor a Smarter Slice

While the search for the single "healthiest" topping on pizza can be a matter of personal preference, the clear winners are nutrient-dense vegetables and lean proteins. Topping your pizza with a medley of spinach, mushrooms, bell peppers, and onions provides a powerful combination of vitamins, minerals, and antioxidants. These are far superior choices to the highly processed, fat- and sodium-laden meats that often top pizzas. By starting with a thin, whole-grain crust, adding a homemade tomato or pesto sauce, and choosing lighter cheeses, you can create a delicious and satisfying pizza that fits perfectly into a balanced diet. Ultimately, a balanced approach to your meal—focusing on nutrient-rich ingredients and portion control—is the best way to enjoy this beloved dish guilt-free.

For more healthy eating tips, visit the Academy of Nutrition and Dietetics [https://www.eatright.org/].

A Creative Example: The Ultimate Veggie & Lean Protein Pizza

Crust: Whole wheat thin crust.
Sauce: Homemade no-salt-added tomato sauce with blended chickpeas.
Toppings: A layer of fresh spinach, sauteed mushrooms, finely diced red onions, and bell peppers. Top with cubed, baked tofu and sprinkle with a small amount of part-skim mozzarella and parmesan cheese.
Finish: After baking, add fresh basil leaves and a light drizzle of balsamic glaze.

This recipe demonstrates how you can combine all the healthiest elements for a flavorful, nutrient-dense pizza.

Further Steps to Enhance Your Healthy Pizza

Add Fresh Herbs: Basil and oregano enhance flavor without adding calories.
Experiment with Base Sauces: Consider a white pizza with a low-sodium ricotta base for variety.
Add Unexpected Veggies: Asparagus, zucchini, or artichoke hearts offer unique textures and flavors.
Mindful Prep: Sautéing vegetables beforehand is an easy step that improves the final texture and taste.
Portion with Purpose: Remember that adding nutritious toppings doesn't mean you should ignore portion sizes. Focus on a couple of slices with a side salad.

Frequently Asked Questions

While most vegetables are healthy, be cautious with heavily processed or fried veggie toppings. High-sodium ingredients like certain pickled vegetables or large quantities of salty olives can also contribute to unhealthy aspects if overused.

Use a whole wheat or cauliflower crust, make a homemade tomato sauce, and top with a generous amount of vegetables like spinach, mushrooms, and bell peppers. For protein, add baked tofu, chickpeas, or a sprinkle of nutritional yeast.

Incorporate lean protein sources such as grilled chicken, turkey breast, or shrimp. For plant-based protein, add baked tofu cubes or blend lentils into your sauce.

Yes, pineapple can be a healthy topping. It provides Vitamin C and manganese, which can boost energy levels and support the immune system. However, the key is moderation, as it is also a fruit with natural sugars.

Yes, for water-rich vegetables like mushrooms, peppers, and onions, it is recommended to pre-sauté or roast them. This helps to remove excess moisture and prevent a soggy crust.

Cauliflower crust is a popular low-carb alternative that is also gluten-free and can provide additional fiber and nutrients. Chickpea crusts are another great option.

Yes, it is perfectly fine to eat pizza once a week as part of a balanced diet. The key is to control your portion size and opt for healthier toppings and a thin crust when possible.