How to prepare a healthy pizza

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To eat a pizza prepared in fast food once a week is not safe habit for your health. These are high in saturated fat and high in sodium.

You do not have to give up this tasty, inexpensive option. Appropriate toppings can turn a culinary bomb into a healthy meal.


1. Overview
2. How to cook a healthy pizza
3. Pizza with prosciutto and goat cheese
4. Pizza with ricotta and pears
5. Greek pizza
6. Pizza with grilled chicken
7. Pizza with spinach

How to cook a healthy pizza

You can cook your own pizza at home, quite easily, depending on your desires and preferences. It is important to give up ingredients rich in fats, additives and add more low-calorie and high-fiber ingredients. For this purpose you can follow these tips:

- Make a dough of whole wheat flour. You can buy the dough already prepared or you can prepare yourself at home replacing white flour with whole wheat. Whole grains are rich in fiber, help satiety installing, maintaining optimal health and functioning of the digestive system.

- Use a lot of sauce. Tomato sauce is an excellent source of lycopene, an antioxidant that may help prevent some chronic diseases.

- Add as little cheese as possible on your pizza. Although cheese is an excellent source of calcium, many calories from pizza come from cheese, especially one with a high fat content. Spread a little cheese over pizza or choose a type of cheese with less fat to reduce calories and saturated fat.

- Do not use fat processed meats (sausage). Salami and sausages are rich in fat that triggers colorectal and stomach cancer. Select a topping containing lean meat – chicken or shrimp or avoid meat altogether and make a healthy vegetarian pizza.

- Load pizza with vegetables. Because vegetables are nutritious and low in calories, you must use generous amounts of vegetables as toppings. Some delicious choices include sun-dried tomatoes, onions, broccoli, spinach, olives, peppers and mushrooms. Any vegetable may be the perfect choice.

Pizza with prosciutto and goat cheese

You should avoid salami and sausage pizza. Prosciutto is a much weaker type of meat and can provide the same satisfaction without many calories or fat. Buy goat mozzarella cheese and get a tasty cream with 11% fewer calories than if you used another type of cheese.

- Preparation. On a prepared pizza dough, place 1/2 cup diced tomato and 1/2 cup chopped arugula. Cover with 100 grams of prosciutto. Sprinkle a tablespoon of shredded goat mozzarella and a pinch of fresh black pepper. Drizzle with 1 teaspoon olive oil and bake at 190 degrees for 5-7 minutes or until cheese melts.

- Nutrition values per serving: 300 calories, 16 g fat (5 g saturated fat), 700 mg sodium, 30 g carbohydrate protein, 5 g fiber, 13 g protein.

Pizza with ricotta and pears

If you like sweet pizza, this is an option for Hawaiian pizza (with pineapple and ham). Try adding on the low-fat ricotta pizza dough sweetened with orange marmalade, a little honey and pear slices in fiber. In this way you can enjoy a healthy dish that could be served as dessert.

- Preparation. Spread 2 tablespoons orange jam on a slice of pizza. Cover with 1/4 cup low-fat ricotta and cut thin slices of pear. Sprinkle a teaspoon of honey and bake at 190 degrees in oven for 3-7 minutes or until it is ready.

- Nutrition values per serving: 300 calories, 5 g fat (1 g saturated fat), 310 mg sodium, 54 g carbohydrates, 6 g fiber 10 g protein.

Greek pizza

Pizza with feta cheese is a smart choice. You don’t need much of this kind of pizza to get a pleasant aroma, and this leads to huge calorie savings. Then add a generous serving of vegetables and fruit, including roasted red peppers and red grapes. So you will have up to 40% of the RDA of vitamin C (a nutrient that has proven to help burn fat).

- Preparation. Cover the pizza dough with 2 teaspoons quality red pepper, 5 red grapes cut, 5 pitted olives, halved and one tablespoon feta cheese, grated. Bake at 190 degrees for 5-7 minutes or until cheese melts.

- Nutrition values per serving: 260 calories, 12 g fat (3 g saturated fat), 710g sodium, 32 g carbohydrate, 6g fiber and 8 g protein.

Pizza with grilled chicken

Should not overload a slice of pizza with chicken cutlets or with very much cheese. Low content of fatty skinless chicken, low-calorie cheddar cheese and the spicy sauce with barbecue will be sufficient to get a delicious pizza.

- Preparation. Mix 1/3 chicken breast, cut, with 2 tablespoons red onion, diced, and 1 tablespoon barbecue sauce. It will distribute the meat over dough. It will sprinkle 1 tablespoon of low-fat cheddar cheese. It will bake in the oven at 190 degrees for 5-7 minutes or until cheese melts.

- Nutrition values per serving: 290 calories, 9 g fat (2 g saturated fat), 500 mg sodium, 32 g carbohydrates, 4 grams fiber, 22 g protein.

Pizza with spinach

You can add the spinach leaves over the dough, will sprinkle blue cheese and shredded mozzarella.

- Preparation. Mix one big cup of spinach with 12 red grape berries, 1 tablespoon of nuts, 1 tablespoon of balsamic vinegar, 1 teaspoon of blue cheese. It will cover the salad.

- Nutrition values per serving: 300 calories, 12 g fat (3 g trans fats), 590 mg sodium, 45 g carbohydrates, 6 g fiber, 8 g protein.



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