Build a Healthier Pizza

Pizza may not be a superfood, but it can still be a nutritious choice when you opt for lower-calorie toppings that offer vitamins, minerals, and protein. Here are some ways to build a healthier pizza, including the use of wholesome foods to add to your favorite pizza slice to boost its nutritional value.

5 ingredients for a healthier pizza

1. Spinach

Spinach is a nutrient-dense, low-calorie leafy green that can be a great addition to pizza.

Cooked spinach contains iron, which helps your body transport oxygen through your bloodstream; folate, necessary for cell function; calcium, which keeps tissue strong and provides structure for bones and teeth; vitamin k, supporting bone strength and proper blood clotting; and vitamin A, which supports the immune system and also plays a role in maintaining heart, lung, and eye health.

Notably, spinach is even more nutritious when it’s eaten raw, rather than cooked.

2. Bell peppers

Bell peppers add natural sweetness and color – along with a generous boost of vitamin C – to your pizza.

Men need around 90 milligrams of vitamin C daily, while women need 75 milligrams. One serving (85 grams) of raw red, yellow, or orange bell peppers contains over 120 milligrams of vitamin C.

3. Mushrooms

Mushrooms have a firm, meat-like texture and savory flavor. They are a solid source of selenium, a mineral that protects cells from damage and supports thyroid function. Adults are encouraged to consume 55 micrograms of selenium daily, and one serving (85 grams) of mushrooms provides approximately a quarter of that daily recommended value.

4. Lean proteins

Pepperoni and sausage are popular meat toppings for pizza. But you can create a protein-packed slice that’s more nutritious by avoiding processed and red meats.

For example, try making unique pizza flavors with:

• Shellfish, such as shrimp
• Tofu
• Grilled chicken without the skin
• Lean cuts of meat, which have little visible fat or no more than 15% fat in ground meat

5. Fresh herbs

For pizza toppings that pack a flavor punch without adding substantial calories, sugar, fat, or sodium, fresh herbs are a good option. Try:

• Basil
• Garlic
• Oregano
• Parsley
• Rosemary
• Sage
• Thyme

Herbs also contain antioxidants and beneficial plant compounds that support immune function, help protect cells, and reduce inflammation.

Building your healthier pizza

A few small changes can turn a traditional pizza into a more balanced meal without losing out on flavor.

Adding mushrooms, spinach, bell peppers, herbs, and lean protein to your pizza can provide extra health benefits.

Toppings aside, there are a few other modifications you can make to pizza to make it more nutritious:

• Choose a whole grain dough. A 2022 study found that eating pizzas made with whole grain dough was associated with a lower risk of type 2 diabetes. Whole grains tend to have more fiber than refined grains, so eating pizzas with a whole-grain crust may also make you feel fuller.
• Use cheese in moderation. Generally, cheese is considered beneficial for health; however, it can also be high in sodium and saturated fats. Consider filling some of the space with vegetables instead. You can also use low-fat cheeses.
• Try a homemade sauce. Pre-made pizza sauce is considered an ultra-processed food, and can have significant amounts of salt and sodium. Making your own pizza sauce at home may be a healthier option.

Make pizza on the grill like a pro

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