Pizza Calories: How To Make Healthy Pizza And Its Full Recipe.

Who doesn’t love Pizza? It is the ultimate comfort food, with its golden crust, sticky cheese, tomato sauce, and ideal toppings.

However, if you are someone who counts calories or is trying to eat clean, you may find Pizza a guilty treat. It is generally fatty, rich in cheese, oil, and carbs, and thus it appears to be a high-energy treat.

But fear not! You can still enjoy this iconic dish without going overboard on calories, and this blog will show you exactly how.

We will discuss the calorie content of Pizza, how to make a lighter version, and provide a complete recipe for a tasty, full-course pizza that is significantly lighter than you might expect.

Also, we will investigate how ingredients, such as sauces and vegetables, contribute to its nutritional value.

Calories in  Margherita Pizza: A Breakdown of What’s Inside

It is essential to understand the nutritional value of a standard pizza before clarifying how to create a healthy product.

Although the values may significantly differ based on the preparation (homemade vs. delivery, type of crust, cheese, and toppings), below is the typical nutritional profile of a 65g/ 1 slice of traditional Margherita pizza:

The cheese, oil, and crust are the main factors that increase the calorie count.

Cheese is usually fatty, and oil (usually applied to grease the crust or to cook the toppings) adds unnecessary calories. The crust, especially when prepared with refined flour, primarily provides carbohydrates and increases calorie intake.

Although one slice can be included in a balanced meal, it is easy to see how the urge to keep having more can significantly increase the number of calories, fat, and carbohydrates consumed.

This could be quite worrying, especially for people counting their calories or following a particular diet, but the total number of calories may be lost in a very short time.

The Calorie Culprits: What’s Really Behind Your Pizza’s Extra Slice?

To review the main ingredients that make Pizza contain calories, we will consider the following:

• Crust: This is the wealthiest part of the Pizza, and most of it is a refined-flour thin crust or a thick crust.
• Cheese: A significant source of calories and fat.
• Toppings: Meat toppings such as pepperoni or sausage contain high amounts of fat and calories, while vegetables provide nutritional value without increasing calorie intake.
• Sauce: Since sauces are high in sugar, they can add extra calories. It is a difference in a healthier homemade sauce.

Aashirvaad Atta with Multigrains collaborated with renowned dietitians to launch theMy Meal Plan Test.

The test identifies the amount of fibre you consume daily and then develops a meal plan tailored to you.

Making Healthy Pizza: A Nutritional Twist

The good thing is that you can prepare Pizza more healthily without losing its flavour.

Once you make a few corrections, you can make a pizza that is good enough to eat and healthy, and still have that crispy, cheesy happiness you so desire.

Now we will examine the swaps that can be made to make pizza a more nutritious meal:

Whole Grain/ Cauliflower Crust: White-flour crust is a traditional, high-calorie product rich in carbs. Alternatively, an all-whole-grain crust or a cauliflower crust can make a difference. Whole-grain flour is higher in fibre and nutrients, and cauliflower crust is a great low-carb choice, though it adds vitamins.

Cheese Alternatives: You do not have to eliminate cheese; you can consume it in smaller portions or the light version. Mozzarella would also be a good option since it is not as fatty as other cheeses. Or, you can take low-fat cheese to reduce calories.

Vegetable Toppings: Pile on your Pizza with vegetables! Onions, tomatoes, mushrooms, spinach, and bell peppers are nutrient and fibre-rich and have very few calories. They also contribute flavour and texture to the Pizza with little fat.

Homemade Sauce: The majority of the store-bought pizza sauces are rich in added sugar. Instead, prepare one yourself using tomatoes, garlic, olive oil, and herbs. A homemade sauce is better and tastier, and the amount of sugar can be controlled.

Lean Proteins: Rather than fatty meats like sausage or pepperoni, one can substitute them for leaner proteins like grilled chicken, turkey, or even tofu (for a plant-based twist).

Watch the Oil: Olive oil is delicious, and one can easily overdose on it. Apply it lightly when drizzling over the crust or the dough. You can also replace the regular oil with a lighter spray or use less cheese to minimise the additional oil.

One slice (65g) of whole wheat pizza contains the following nutrient profile: 

Healthy Homemade Pizza Recipe: A Nutrient-Dense Option

At this point, you know how to make Pizza healthier; now it is time to put it into practice with a simple, nutritious recipe for making Pizza at home that’s ready in less than 30 minutes.

This is a light version that is quite flavourful.

Serving Size: 2 medium pizzas

Time Taken: 45 minutes

Ingredients:

For the Whole Wheat Pizza Dough

• 2 cupsAashirvaad Shudh Chakki Atta, which is whole wheat flour
• 1 tbsp olive oil
• 1 tsp dry yeast
• 1/2 cup warm water
• 1/2 tsp salt
• 1/2 tsp sugar
• 1/4 tsp garlic powder (optional)

For the Pizza Toppings

• 1/2 cup homemade tomato sauce (or store-bought with no added sugar)
• 1 cup shredded mozzarella cheese (preferably part-skim)
• 1/2 cup fresh spinach leaves
• 1/2 cup mushrooms, sliced
• 1/4 cup red onion, thinly sliced
• 1/2 cup bell peppers, sliced
• 1/2 cup grilled chicken breast or lean turkey (optional for protein)
• 1 tbsp olive oil (for drizzling)
• Fresh basil leaves for garnish
• Oregano, garlic powder, and pepper to taste

Step-by-Step Instructions

Prepare the Dough: Combine the whole-wheat flour, yeast, sugar, salt, and garlic powder (if using) in a large bowl. Slowly add warm water and olive oil, then blend until a dough forms. Roll the dough on a floured surface for up to 5 minutes, until it becomes smooth. Let it ferment in a warm place for 20-30 minutes, or until it doubles in size.

Preheat the Oven: Preheat the oven to 475f (245 C) and, if you have a pizza stone, place it in the oven to heat up.

Roll Out the Dough: Having risen the dough, punch it down and evenly divide it into two (two medium pizzas). Roll each ball into a thin circle (as thick as you desire) on a floured board.

To make the Pizza: Sprinkle a bowl of homemade tomato sauce over the dough. Evenly spread the shredded mozzarella cheese on both pizzas. Cook the spinach (fresh), sliced mushrooms, red onions, bell peppers, and grilled chicken or turkey (when necessary).

Bake the Pizza: Use a little olive oil on top, after which you sprinkle it with oregano, garlic powder, and pepper. Put the pizzas into the already heated oven and bake the dough for 10-12 minutes, or until the crust is golden and the cheese is melted and bubbling.

Garnish and Serve: Remove the pizzas and allow them to cool down. Top with fresh basil leaves and serve hot!

Nutritional Benefits of Your Healthy Pizza

1. Whole Wheat Crust: Whole wheat flour may increase the fibre and B vitamins in your Pizza that may support digestion and overall health. It may also provide essential minerals, such as magnesium, for muscle and bone function. A whole-wheat crust may also help you feel fuller longer, as it is richer in nutrients than the refined flour commonly used in crusts and may help manage overeating ^[1].
2. Whole Wheat Sourdough Crust/Bread: Sourdough crust or bread has special advantages: the fermentation process may break down gluten, making it easier to digest. Sourdough is also rich in helpful probiotics, which may help you keep your gut healthier. In addition, sourdough can add a nutritious balance to your pizza and give it a tangy, rich crust.
3. Low-fat Cheese: The mozzarella used on the Pizza could provide calcium, which may help build bone ^[2]. However, the quantity of cheese can also be adjusted to your liking, from light to fatty.
4. Fresh Vegetables: Fresh vegetables, such as spinach, mushrooms, olives, bell peppers, and onions, are rich in vitamins, antioxidants, and fibre, which contribute to a balanced diet ^[3]. These vegetables are not only a good way to add nutrients to your Pizza, but they may also not significantly increase its calorie count. They may also offer some digestive benefits and promote well-being.   
5. Grilled Chicken or Turkey: You may substitute grilled chicken or turkey for your Pizza, which is likely to add more protein and less fat and calories than other pizza meats, such as sausage or pepperoni^[4]. For veg protein options, you can include paneer, tofu, and other toppings. These protein-rich foods may aid muscle repair and help you feel full.
6. Olive Oil: Olive oil is a source of monounsaturated fatty acids, which may be beneficial for heart health and have antioxidant effects ^[5]. A light sprinkle may not add many extra calories; it just makes it taste good. It could also be used to enhance anti-inflammatory properties, making the Pizza not only delicious but also healthy.

Aashirvaad Atta with Multigrains developed the Digestion Quotient. A 2-minute questionnaire that asks questions about your digestive health will now help you establish your own digestion score.

Final Thoughts

Pizza is not necessarily a high-calorie treat. It may be a healthier, tasty meal with the right ingredients that may energise your body with protein and the right amount of calories without breaking your calorie limit.

A healthier option of Pizza that uses a whole-wheat crust, light cheese, and lots of vegetables, leaving you with the best of both worlds: delicious Pizza and health.

Balance is essential, just as in any food. Remember to have Pizza in small portions and to accompany it with other whole, nutrient-rich foods to promote good health.

As usual, contact a healthcare provider if you have a specific diet or restriction.

Frequently Asked Questions