What is the healthiest flour to make pizza with?

November 29, 2025 •

4 min read

Over 75% of Americans eat pizza at least once a month, making it a staple of many diets. For those looking to improve their nutrition without giving up their favorite meal, understanding what is the healthiest flour to make pizza with is a critical first step. The right flour can transform a simple crust from a source of empty carbs into a fiber-rich, nutrient-dense foundation for a balanced meal.

Quick Summary

This guide explores various flour options, including whole wheat, spelt, almond, and chickpea flour, comparing their nutritional benefits, flavor profiles, and ideal uses to help you choose a healthier base for your homemade pizza.

Key Points

Whole Wheat Flour: High in fiber and nutrients, it provides a denser, heartier crust with a robust, nutty flavor profile.
Spelt Flour: This ancient grain is easier to digest for some and offers a lighter, nutty-flavored crust with more fiber and protein than refined flours.
Almond Flour: An excellent low-carb, high-protein, and gluten-free option that creates a thin, crispy crust with a rich, nutty flavor.
Chickpea Flour: A nutrient-dense, high-fiber, and plant-protein-rich gluten-free alternative that bakes into a firm, crispy crust with an earthy taste.
Blending Flours: Combining a healthier flour like whole wheat with a refined flour can achieve a better balance of texture and nutrition.
Check for Nutrients: Whole-grain and alternative flours offer more fiber, vitamins, and minerals than standard refined white flour.
Adjust for Texture: Recipes may need hydration adjustments when substituting healthier flours, as they absorb liquids differently.

Comparing Flours: Beyond the White Stuff

Traditional pizza crust is often made with refined white flour, such as all-purpose or Italian '00' flour. While these flours create a classic, chewy texture, the refining process removes much of the grain's nutrient-rich bran and germ. By exploring whole-grain and alternative flours, you can significantly boost your pizza's nutritional value. The healthiest choice for you will depend on your specific dietary needs, flavor preferences, and desired crust texture.

The Whole-Grain Contenders

Whole Wheat Flour: Whole wheat flour is milled from the entire wheat kernel, retaining its fiber, vitamins, and minerals. This results in a denser, heartier crust with a distinct nutty, earthy flavor. For many, this is the most straightforward swap for a healthier, more substantial pizza base. When using 100% whole wheat, the dough can be a bit denser and less elastic than dough made with white flour due to the bran interfering with gluten development. Many bakers achieve the best results by using a 50/50 blend of whole wheat and white flour to balance texture and nutrition.

Spelt Flour: As an ancient grain related to modern wheat, spelt is often more easily digestible for some people and boasts higher levels of fiber, protein, and minerals. Spelt flour creates a lighter, nuttier crust than traditional whole wheat. Its gluten is more fragile, which can make the dough less stretchy, but it still performs well. For a lighter crust, use white spelt flour, and consider a blend with some refined flour for better elasticity.

The Gluten-Free Alternatives

Almond Flour: For those following a gluten-free or low-carb diet, almond flour is an excellent option. It is made from finely ground almonds and is packed with protein, healthy fats, fiber, and vitamin E. Almond flour pizza crust is typically thin and crispy with a nutty flavor. Because it lacks gluten, it doesn't have the same elasticity and chew as wheat-based dough and often requires a binder like eggs or flaxseed meal.

Chickpea Flour: Made from ground chickpeas (garbanzo beans), this legume-based flour is naturally gluten-free and loaded with plant-based protein and fiber. A chickpea flour crust is crispy and packed with nutrients, making it an incredibly healthy alternative. It offers a slightly earthy flavor that works well with a variety of toppings. This crust is particularly filling due to its high protein and fiber content.

Comparison of Healthy Flours for Pizza


Flour Type	Health Benefits	Texture	Flavor	Best For	Considerations
Whole Wheat	High in fiber, vitamins, minerals.	Hearty and dense, chewier texture.	Nutty, earthy flavor.	Substantial, rustic pizzas.	Can be dense; blending with white flour improves texture.
Spelt Flour	High in protein, fiber, B vitamins; easier to digest for some.	Lighter and less dense than whole wheat.	Subtly sweet, nutty flavor.	Hearty, wholesome crusts.	Gluten is fragile; may require more hydration.
Almond Flour	High in protein, fiber, healthy fats; low-carb, keto-friendly.	Thin, crispy, cracker-like.	Nutty, rich flavor.	Gluten-free, low-carb options.	Doesn't stretch like traditional dough; requires a binder.
Chickpea Flour	Excellent source of plant-based protein, fiber, and B vitamins.	Crispy and firm texture.	Earthy, slightly savory flavor.	Nutrient-dense, high-protein crusts.	Stronger flavor; may not suit all taste preferences.

Crafting Your Healthiest Pizza Crust

Start with a Blend: If transitioning from refined flour, a 50/50 blend of whole wheat and all-purpose flour is a great starting point. This allows you to introduce more nutrients while maintaining a more familiar texture.
Adjust Hydration: Whole-grain flours absorb more water than refined white flours. Be prepared to add a little extra liquid to your recipe to achieve the right dough consistency.
Use Alternative Grains: For a gluten-free or grain-free crust, consider almond or chickpea flour. These options provide unique flavors and textures while offering significant nutritional advantages.
Enrich the Dough: Adding extra ingredients like flaxseed meal, herbs, or olive oil can boost both the health benefits and the flavor profile of your crust.
Let It Rest: For whole-grain flours, allowing the dough to rest for a period (e.g., 30 minutes to an hour) lets the bran soften, resulting in a more workable and less dense crust.

Conclusion

Choosing the healthiest flour to make pizza with means prioritizing nutrients and fiber over refined options. While whole wheat and ancient grains like spelt offer robust, flavorful crusts with significant health benefits, alternatives like almond and chickpea flour provide excellent low-carb, gluten-free choices rich in protein and fiber. By experimenting with different flours or blends, you can create a delicious, wholesome pizza crust that meets your dietary needs without sacrificing taste or satisfaction.

Ultimately, the best flour is the one that allows you to enjoy your pizza while supporting your overall health goals. For a fiber-rich, nutrient-dense whole-grain crust, a whole wheat and spelt blend is an excellent choice. For a low-carb, high-protein gluten-free option, almond flour is a clear winner. All these alternatives empower you to take control of your diet and make healthier choices, one delicious slice at a time.

Visit Bob's Red Mill for more healthy baking tips and flour recommendations.

Frequently Asked Questions

Yes, whole wheat pizza dough is significantly healthier than regular dough made with refined white flour. It contains more fiber, vitamins, and minerals, which can aid digestion, promote a feeling of fullness, and prevent blood sugar spikes.

Yes, you can use 100% whole wheat flour, but be aware that it will result in a denser and chewier crust with less rise. For a lighter texture, it is common to use a blend of whole wheat and white flour, often a 50/50 ratio.

Almond flour is an excellent choice for a gluten-free crust, producing a crispy, low-carb result with a pleasant nutty flavor. Chickpea flour is another great option, offering a high-protein and high-fiber alternative that creates a firm, flavorful crust.

Spelt has a subtly sweet, nutty flavor that is often preferred over the more intense, earthy taste of modern whole wheat. Many find it easier to digest and appreciate the lighter, less dense texture it provides.

Yes, whole-grain flours absorb more water than refined flours, so you may need to increase the hydration (liquid amount) in your recipe to achieve the correct dough consistency. A period of rest also helps soften the bran for a more workable dough.

Chickpea flour offers a significant nutritional boost, providing high levels of plant-based protein, fiber, and essential vitamins and minerals. It is also naturally gluten-free and creates a filling, savory crust.

Yes, almond flour is much healthier than all-purpose flour. It is a lower-carb, higher-protein, and higher-fiber alternative with healthy fats and vitamin E. All-purpose flour is a refined grain that lacks many of these nutrients.