Pizza usually gets a raw deal when it comes to nutrition. Like so many other high-calorie and fat-laden dishes that have been adapted for a healthier diet, pizza can also be reformed. It's not a rule that pizza has to have salty meats high in cholesterol and fat, nor does the crust have to be made with white flour. A few simple substitutions can make a healthy guilt-free pizza that kids and adults will enjoy.
Start with a Crust
Ready-made crusts are fine, but choose one that's whole grain such as Boboli brand whole wheat pizza crust. Place the crust, bread slices, or split breads (listed below) on a cookie sheet or pizza pan.
- Whole wheat bread
- Whole wheat (split) English muffins
- Whole wheat (split) bagels, large or mini bagels work fine
Some breads are higher in calories, so read the nutrition facts on the wrappers or just pick a personal favorite. The common denominator is whole grain flour.
No Sauce? No Problem
Jar sauces are not that bad if used sparingly. 1/4 Cup Ragu Pizza Sauce has only 30 calories. But why use sauce at all? For a slight change of taste, try salsa at about 20 calories per 1/4 cup. Better yet, thinly sliced tomatoes work just fine, especially on individual pizzas made with English muffins. Sprinkle a little oregano on top of the tomato for a great sauce substitute.
Add One or More Favorite Vegetable Toppings:
- Mushrooms
- Banana peppers, bell peppers, jalapeno peppers
- Pineapple
- Onion slices
- Black olives
Black olives contain a good amount of iron, and 5 large olives equals 25 calories. Don't stop there. Try other raw vegetables for a little added crunch and flavor:
- Chopped cauliflower
- Spinach leaves
- Chopped broccoli
Go Easy on the Meats and Cheese
Meats are not totally off-limits, of course, but instead of piling on the pepperoni, why not use:
- Cooked deli-thin sliced turkey
- Cooked chicken chunks
- Cooked steak or beef strips
- Cooked lean ham
Grilled chicken and steak strips can usually be found in the frozen food section of the grocery store. If one absolutely has to have the taste of pepperoni, then use just a taste: cut pre-sliced rounds into halves or quarters and use only a fraction of what one would normally use. Seafood lovers might like adding cooked shrimp and garlic in place of other meats for a seafood pizza.
Cheese finely shredded comes in low-fat choices, but sprinkle lightly on top of the pizza. Another cheese trick: Don't buy individual packages of cheddar and mozzarella cheeses, but instead buy one package of pizza cheese. Applied to the pizza with a light hand, one can use half the usual amount of cheese just by buying the one package.
Baking Instructions:
- Preheat oven to 375 degrees.
- Place assembled pizza(s) on baking sheet or pizza pan and place on middle rack in the oven.
- Bake until cheese is melted and bubbly, about 10-12 minutes or longer if needed.
- Remove from oven.
Enjoy. Serve with a salad for dinner or serve smaller portions as snacks for movie night. Refrigerate leftovers.
Buying pizza ingredients is a great way to teach kids about grocery shopping and nutrition. Personal-size pizzas allow children to make their own creations, using toppings they like. Children who help in the kitchen are more apt to eat what they make themselves, even when they're trying new ingredients such as vegetable toppings.
Traditional dishes converted to healthier alternatives result in meals that kids and adults can enjoy without the guilt. As an easy dinner or as a snack on movie night, Home-Style Pizza earns a place at the top of the favorites list.
Mary King - Mary King is a Suite101 Topic Editor for the Caregiver Support and Home Management sections. She has authored 5 teen-based novels.
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