Pizza is beloved dish enjoyed by millions worldwide. However, for those striving to maintain a low sodium lifestyle, indulging this Italian delight can pose a challenge. But fear not, I’m sharing the best homemade low sodium pizza recipe with you!
Table of Contents
Need for Low Sodium Pizza
Sodium is a crucial mineral for bodily functions. But many processed foods, including pizza contain too much salt. In fact, according to the USDA, pizza can offer as much as 640 mg sodium a slice. Along pizza, bread and cheese are part of the top ten foods contributing to sodium consumption for Americans. Excessive sodium intake has been linked to various health issues, such as high blood pressure, heart disease, and stroke.
For individuals with specific dietary restrictions like kidney disease and heart conditions, following a low sodium diet is imperative.
For those on a low sodium diet it’s recommended to consume no more than 2,300 mg of sodium per day. And so, the demand for low sodium pizza continues to rise.
Tips on Low Sodium Pizza Toppings
Creating a low-sodium pizza doesn’t mean sacrificing taste or avoiding all your favorite toppings. Instead, get creative with ingredient substitutions and mindful cooking techniques to enhance flavor while minimizing sodium content. Let’s explore some key strategies for crafting a delicious low sodium pizza:
Start with a flavorful homemade tomato sauce using tomatoes, herbs like basil and oregano, garlic, and a splash of olive oil. By making your own sauce, you control the sodium content and avoid added preservatives commonly found in canned varieties. Or you can use any low sodium pizza sauce you find in the grocery store. You can also use canned tomato sauce and add italian seasoning to it to keep this recipes simple.
Opt for Fresh Ingredients
Choose toppings such as fresh vegetables, like cherry tomatoes, spinach, mushrooms, peppers, and onions. Incorporating a variety of colorful vegetables not only adds visual appeal but also boosts nutritional value and flavor. Try to avoid high sodium ingredients like pepperoni, sausage and ham. Instead add ground beef or make you own italian sausage using this recipe.
Experiment with fresh herbs and other seasonings to enhance the taste of your pizza without relying on salt. Consider using garlic powder, onion powder, black pepper, red pepper flakes, fresh basil, fennel or a blend of Italian seasoning to add depth and complexity to your dish.
Mindful Cheese Selection
Cheese is a classic pizza topping, but it can also has high sodium content. Opt for part-skim or fresh mozzarella cheese or goat cheese, and use it sparingly to reduce sodium content while still enjoying that melty goodness.
Choose a whole wheat or homemade pizza crust to add fiber and nutrients to your meal. Many pre-made crusts and doughs contain added salt, so read labels carefully or consider making your own for better control over sodium levels.
How to Order Pizza on a Low Sodium Diet
If you can’t make homemade pizza and plan to order out, follow these tips tips to keep sodium at bay.
- Order thin crust. This will save you about 100 mg of sodium a slice.
- Request light cheese and sauce. The cheese and sauce contribute to salty pizza so asking for less of these ingredients will keep the sodium level lower.
- Load up on the veggies like mushrooms, onions, peppers, tomatoes, spinach. Vegetables are naturally low in sodium so add as much as you like!
- Avoid high sodium meats like pepperoni, sausage and ham. If you’re craving some meat on your pizza, opt for ground hamburger instead.
Even when you’re follow a low sodium diet, you can still enjoy pizza! Whether you’re hosting a pizza night with friends or craving a cozy homemade meal, low-sodium pizza offers a delicious and nutritious option for all to enjoy. Using the tips when you order delivery or making your own homemade pizza at home, you can still eat this enjoyable delite.
By prioritizing fresh, wholesome ingredients and mindful ordering tips, you can savor the rich flavors of pizza without compromising your health goals.
Low-sodium pizza is not only feasible but also incredibly flavorful when approached with creativity and mindfulness in the kitchen or if you’re ordering carryout. By making simple swaps, making mindful adjustments where it counts, embracing fresh ingredients, and experimenting with seasonings, you can enjoy the classic comfort of pizza while prioritizing your health and wellness.
So, gather your ingredients, preheat the oven, and embark on a culinary adventure to discover the delightful world of low-sodium pizza. Bon appétit!
The Best Homemade Low Sodium Pizza Recipe
Ingredients for Low Sodium Pizza
For the homemade dough
- Flour: I use a mix of all purpose and whole wheat for a nutty heartier dough.
- Instant dry yeast: makes the process much faster. It absorbs liquid quickly and doesn’t need any proofing before mixing into the flour.
- Sugar: used for the purpose of tenderizing the dough and makes it more extensible.
- Seasonings: garlic powder and italian seasoning adds the classic italian flavor to the dough.
For the sauce
Since we’re making our own pizza crust we’ll keep the sauce very simple:
- No added salt Tomato sauce: using this as a base allows us to save as much as 200 mg of sodium
- Dried herbs and spices: garlic and onion powder, italian seasonings, basil
For the toppings
- Add any fresh vegetables you like on pizza. No portion size limit her.
- Shredded cheese– add any fresh cheese you like try to stay with 1/2 cup to keep pizza lower sodium
- Fresh ground meat or Low Sodium Sausage
The Best Homemade Low Sodium Pizza
- 1 electric mixer to make the dough
- 1 1/2 cup whole wheat flour
- 1 1/2 cup all purpose flour
- 1 tbsp instant dry yeast
- 2 tbsp olive oil
- 1 tsp brown sugar
- 1 cup water warm
- 3/4 tsp garlic powder
- 1 tsp italian seasoning
- 8 oz can no added salt tomato sauce
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1 tsp basil
- 1 tsp oregano
- 1 teaspoon red pepper flakes or fennel
- red onion
- Cheese- mozzarella goat, or swiss cheese
- In a large bowl add warm water, yeast, and sugar. Let sit for 5 minutes until it starts to bubble.
- Add olive oil, garlic powder, and italian seasoning to the bowl. Then add flour 1 cup at a time until mixed evenly and ball starts to form. You may need help with an electric mixer with dough hook attachment.
- Press dough on a non stick or floured surface and knead for 5 minutes until all ingredients are incorporated and dough is soft.
- Store dough in a warm place with a damp cloth or plastic wrap over the top for 1 hour to let the dough rise
- While dough is rising, start on the sauce. Combine all the ingredients for the sauce in a bowl. Stir until well combined. Chop all the veggies into bit size pieces so they're ready to go.
- Preheat oven to 425. Roll dough out until desired thickness. Bake on a baking sheet or pizza stone for 6 minutes.
- Add toppings and bake for another 8 minutes until toppings are cooked through and cheese is melted.