What's the healthiest pizza? A nutrition diet guide

According to nutritionists, pizza can be a healthy part of a balanced diet if made with nutrient-rich ingredients and consumed in moderation. So, what's the healthiest pizza? The answer lies in mindful preparation, from selecting a fiber-rich crust to piling on nutrient-dense toppings.

Quick Summary

Creating a healthier pizza involves strategic choices for the crust, sauce, cheese, and toppings. Prioritizing whole-grain or vegetable-based crusts, homemade low-sugar sauces, lean proteins, and an abundance of vegetables can transform a traditionally high-calorie meal into a balanced, nutritious dish.

Key Points

• Start with a Better Crust: Opt for whole-wheat, cauliflower, or quinoa-based crusts to increase fiber and reduce refined carbs.

• Choose Low-Sugar Sauce: Make your own tomato sauce to avoid added sugars and control sodium, or use a pesto or olive oil base.

• Moderate the Cheese: Use a light amount of part-skim mozzarella, or opt for lower-fat cheeses like feta or fresh mozzarella.

• Pile on the Veggies: Maximize nutrients, fiber, and flavor by loading your pizza with colorful vegetables like spinach, peppers, and mushrooms.

• Go for Lean Protein: Choose lean proteins like grilled chicken or shrimp instead of processed, high-fat meats such as pepperoni or sausage.

• Make it Yourself: Homemade pizza gives you complete control over ingredients and portion sizes, making it the healthiest option.

• Pair with a Salad: Serve a single, well-chosen slice alongside a large green salad to add extra fiber and nutrients to your meal.

Building a Healthier Pizza from the Base Up

For many, pizza is synonymous with indulgent, high-calorie meals. However, with the right approach, it can be a well-rounded and nutritious part of your regular diet. The key is to control the ingredients, starting with the foundation: the crust. Standard white flour crusts offer little nutritional value and can cause blood sugar spikes. By making smarter choices, you can add fiber, vitamins, and minerals right from the start.

Here are some of the healthiest crust alternatives:

• Whole-Wheat or Spelt Flour: Opting for whole-grain flour over refined white flour increases the fiber content, which helps you feel fuller for longer and aids in digestion.
• Cauliflower Crust: A popular low-carb, gluten-free option, a cauliflower crust is high in vitamins and fiber. It’s a great way to sneak in an extra serving of vegetables.
• Quinoa Crust: For a boost of plant-based protein and all essential amino acids, a crust made from soaked quinoa is a fantastic, savory choice.
• Portobello Mushroom Caps: Use large mushroom caps as a crust for a tiny, low-calorie, and low-carb option. They provide a savory, umami flavor.

The Sauce and Cheese: Less is More

When it comes to the sauce and cheese, moderation and ingredient quality are essential. Many store-bought pizza sauces are loaded with added sugars and high levels of sodium. Similarly, excessive cheese can dramatically increase the saturated fat and calorie content.

Tips for healthier sauce and cheese:

• Homemade Tomato Sauce: Making your own sauce with crushed tomatoes, garlic, and herbs like oregano and basil eliminates added sugar and gives you complete control over sodium. Cooked tomato sauce is also rich in lycopene, a powerful antioxidant.
• Pesto or Olive Oil Base: For a flavorful alternative, use a thin layer of basil pesto or simply brush the crust with extra virgin olive oil and crushed garlic. These offer heart-healthy monounsaturated fats.
• Less Cheese, More Flavor: Instead of a thick layer of shredded mozzarella, opt for a light sprinkle of high-quality, part-skim mozzarella or fresh, naturally lower-fat options like feta or goat cheese. A sprinkle of parmesan adds a ton of flavor without adding excessive calories.

Toppings: Loading Up with Nutrients

This is where you can truly boost your pizza's nutritional profile. Processed meats like pepperoni and sausage are high in saturated fats and sodium and should be limited. Instead, turn to vegetables and lean proteins to make your pizza a powerhouse of vitamins, minerals, and fiber.

Best Lean Proteins:

• Grilled chicken or turkey breast
• Shrimp
• Tofu

Nutrient-Dense Veggies:

• Spinach (rich in Vitamin K and antioxidants)
• Broccoli (high in Vitamin A, C, and folate)
• Bell Peppers (full of vitamins C and B6)
• Mushrooms (low-calorie with protein and B vitamins)
• Onions (provide fiber and vitamin C)
• Artichokes and olives

Making the Right Choice: Homemade vs. Takeout

Choosing between homemade and takeout significantly impacts a pizza's healthiness. While some restaurant and frozen options are improving, making your own offers maximum control over ingredients and portion sizes.

Feature	Homemade Pizza	Takeout Pizza (typical)	Frozen Pizza (typical)
Crust	Whole-wheat, cauliflower, or quinoa; high in fiber and nutrients.	Refined white flour; high carbs, low fiber.	Processed refined flour; often high in carbs, may have preservatives.
Sauce	Homemade, low-sugar, low-sodium; rich in lycopene.	Often high in added sugar and sodium.	High in added sugar, sodium, and preservatives.
Cheese	Light, high-quality, and part-skim; controlled portion.	Often excessive, thick layer; high saturated fat.	May use low-quality cheeses; high saturated fat.
Toppings	Lean protein and plenty of fresh vegetables; high nutrients.	Fatty processed meats and excessive salt; low vitamins.	Processed meats, preservatives; low nutrient density.
Control	Full control over all ingredients and portion size.	Minimal control; relies on restaurant's preparation methods.	Relies on manufacturer's ingredients; highest processing.

For a convenient, store-bought option, some frozen pizzas now offer better nutritional profiles, with cauliflower crusts and more vegetables. However, always check the nutrition label for sodium, saturated fat, and added sugar content. For more on choosing the best frozen options, check out this guide.

Conclusion

In the end, what's the healthiest pizza is the one you make yourself with thoughtful ingredient choices. By swapping refined white crust for whole-grain or vegetable alternatives, controlling the amount of cheese, opting for a homemade low-sugar sauce, and loading up on fresh vegetables and lean protein, you can transform a comfort food into a nutritional powerhouse. Enjoying a healthier slice in moderation, perhaps with a side salad, proves that you don't have to give up your favorite foods to maintain a healthy diet.

Frequently Asked Questions

Is thin crust pizza healthier than thick crust?

Yes, thin crust pizza is generally healthier than thick crust because it contains less dough, which means fewer carbs and calories per slice. Choosing a whole-grain thin crust further increases the fiber content, making it a better option overall.

Are there healthy meat toppings for pizza?

Yes, you can choose lean proteins over processed meats. Options like grilled chicken, turkey breast, or even shrimp are excellent healthy alternatives to high-fat, high-sodium choices like pepperoni and sausage.

Can frozen pizza be healthy?

Some frozen pizzas can be healthy, but it depends on the brand and ingredients. Look for options with whole-grain or vegetable-based crusts, and check the label for lower sodium, saturated fat, and added sugar content. Brands with cauliflower or chickpea crusts often have higher fiber and protein.

What's a good alternative to tomato sauce?

For those seeking a change from traditional tomato sauce, pesto or an olive oil and garlic base are excellent, flavorful alternatives. They provide heart-healthy fats and fresh flavors. You can also create a sauce from Greek yogurt and herbs for a creamy, protein-packed base.

Is it okay to eat pizza while on a diet?

Yes, pizza can fit into a healthy diet, especially if you focus on portion control and use healthy ingredients. By making smart choices like a veggie-heavy, thin-crust pizza and eating it in moderation, you can enjoy it without derailing your weight-loss goals.

How can I make my takeout pizza healthier?

To make takeout pizza healthier, request a thin or whole-grain crust, ask for light cheese, and load up on vegetable toppings. For meat toppings, choose lean chicken over processed options. Blotting away excess oil with a napkin can also reduce fat.

Which vegetables are best for pizza?

A wide variety of vegetables are great for pizza, including spinach, bell peppers, mushrooms, onions, broccoli, and artichokes. Using different colored vegetables adds a range of vitamins, minerals, and antioxidants to your meal.