Low sodium pizza…and it is low cholesterol? Yes, it can be done. Although the crust is thin, the taste is BIG. Friday Recipe Rehab continues with low sodium pizza!
Pizza packs a hefty punch of cholesterol and sodium. Before embarking on this lifestyle change, I loved nothing more than a big DiGiorno Rising Crust Pizza or another major brand of pizza. We would each eat 1/3 of the pie, saving the other 1/3 for another weekday meal. Add a big salad, lots of cheese and olives to the salad, and oh boy…scrumptious.
I’m not picking on one brand of pizza, by the way. All processed and frozen foods, including pizza, typically add tons of sodium to the food. It helps preserve it and enhances the flavor.
Low Sodium Pizza Sauce Recipe (no Salt Added)
The problem? A meal like the one I just described is a sodium TIME BOMB packed with over 1, 480 mg of salt per serving. The cholesterol in mozzarella cheese isn’t bad, but it’s not great, either. At 50 mg per serving, with a daily limit of 200 mg of cholesterol for an adult enjoying a heart-healthy diet, it’s not going to break your cholesterol bank.
I tried making the crust from scratch without salt. If you enjoy cardboard, go for it. It tasted like a cracker with pizza toppings on it. For the sauce, I used homemade tomato sauce, which I made from tomatoes grown here on our farm and mixed with no-salt tomato paste.
Shredded, low-fat mozzarella cheese offers a lower cholesterol version. I didn’t substitute the cheese because let’s face it — without cheese, you may as well just spoon sauce on top of bread and call it a day.
Low Sodium Pizza Crust Recipe (no Salt Added)
Another trick to ramping up the flavor on this low salt pizza recipe is to use plenty of healthy toppings. I used garlic powder, which has no sodium listed on the label, plus plenty of dried basil and oregano from my garden. Diced onion, pepper, and mushroom added vegetables and flavor without calories, fat, or sodium.
I browse Dollar Tree every week looking for bargains. I’ve found olives, herbal teas, no-sodium taco shells, and one glorious week, low sodium pizza crust! It’s packaged in an air-tight wrapper so it is shelf-stable. There is no brand name on the label but it appears to be manufactured by the Quaker company given the return address on the package.
I used our metal perforated pizza tray, placing the crust on the tray. I spooned sauce on top, added the cheese in an even layer, then the diced mushrooms, onions, and peppers from the garden. A heavy sprinkle of basil and oregano, followed by garlic powder, and into the oven for 8 – 10 minutes at 400 degrees F.
Low Sodium Pizza
You can, too. It takes some effort, but many of your family favorite recipes can be made over. Look for creative substitutions, healthier alternatives, and compromise where you must to make an enjoyable meal.You won’t believe how easy it is to make this pizza with low sodium ingredients! It bakes up crispy and delicious with only 57 mg of sodium per slice.
Pizza lovers rejoice! You can still enjoy a terrific pizza while living a low sodium lifestyle. The key is making your pizzas with the lowest sodium ingredients possible. This recipe starts with half a recipe of my Homemade Low Sodium Pizza Crust topped with my Low Sodium Tomato Sauce, Low Sodium Homemade Italian Sausage, a simple red bell pepper and onion sauté, and a really low sodium shredded swiss cheese.
Pizza is typically extremely high in sodium, so much that it’s part of the Salty Six, a list of the six saltiest popular foods we love to eat. By swapping out the high sodium ingredients like the crust, cheese, and Italian sausage with lower sodium options, the sodium count decreases enough that it can easily fit into my husband’s 1500 mg per day limit. As always, check with your doctor to determine your daily sodium limit.
Pizza Dough Low Sodium
Red Bell Pepper – You can use any bell pepper for this recipe. I love red, but green, yellow, or any color, or a mix, will work.
Easy Low Sodium Pizza Crust or your favorite pizza dough – You can use store-bought dough; be sure to check the sodium count.
Low Sodium Homemade Italian Sausage – I highly recommend making Italian sausage from scratch. Store-bought sausages are typically extremely high in sodium.
Easy Margherita Pizza Recipe (no Yeast)
Shredded Swiss Cheese – Swiss cheese is always the first cheese I reach for because it’s typically lower in sodium than other cheeses. For a splurge, I’ll mix a little mozzarella in with the Swiss for extra cheesy goodness.
For many people, the trickiest part about making pizza from scratch is rolling out the dough into that elusive perfect circle. Here’s a pro tip: don’t worry about getting the dough into a perfect circle. No one I’ve ever cooked for has denied a slice of pizza because it wasn’t cut from a perfect circle. Roll the dough out to the thickness you prefer. Transfer it to your pizza pan, if you’re using one, and use your fingertips to press the dough evenly into the pan.
Another option is to roll the dough out on a piece of parchment paper. It won’t stick to the parchment, and you can use the parchment paper to help transfer it to your pizza pan or baking sheet.
Broccoli Crust Pizza (low Carb + Gluten Free)
Once the dough is in your pan, I recommend chilling the pizza in the freezer for 10 mins. This helps prevent the dough from shrinking as it bakes. Add the tomato sauce and the rest of your toppings, bake and enjoy!
Pizza is one of the easiest foods to customize. If Italian Sausage and Peppers aren’t your thing, swap them out for your favorite pizza toppings. If you’re using a protein, make sure it’s fully cooked before you add it to your pie. If you like your veggies crunchy, add them raw. I like to sauté them first to soften them a bit.
Absolutely! I make pizza in a pizza pan, but it’s easy and equally delicious to make a freeform pizza by rolling your dough out and placing it on a baking sheet. If your baking sheet is not nonstick, dust it lightly with cornmeal to prevent your pizza from sticking. If you are using a pizza stone, place it in the oven as it preheats so the stone gets hot.
Low Sodium Marinara Sauce
This recipe uses a half recipe of my Easy Low Sodium Pizza Crust recipe, 1 12-oz ball of dough, for a thin, cracker-like crust. For a thicker crust, roll or press dough into a smaller circle before adding toppings, or roll or press a full pizza crust recipe into a 12-inch circle. Bake an additional 3-5 minutes until the crust is cooked through.
This recipe makes a thin, cracker-like crust. For a thicker crust, roll dough into a smaller circle before adding toppings. Bake an additional 3-5 minutes until crust is cooked through.
* Percent Daily Values are based on a 2, 000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Low Sodium Cauliflower Pizza Crust & Toppings
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