Let’s settle this once and for all.
Pizza has been accused (unfairly?) of being one of America’s least healthy foods. Yet it’s also one of America’s favorites.
It’s quick, it’s convenient and it’s a staple at most get-togethers. The average American eats dozens of slices every year, and pizza remains the go-to choice for family gatherings, game days, birthday parties, and those evenings when nobody feels like cooking.
The question isn’t whether people are going to eat pizza. The real question is: Can pizza be part of a healthy lifestyle? The answer may surprise a lot of people.
Pizza Isn’t the Problem
Most of the criticism aimed at pizza isn’t really about pizza. It’s about what we’ve turned pizza into.
Many restaurant, delivery, and frozen pizzas are built on highly refined crusts and piled high with processed meats, excess cheese, sodium, added sugars, and preservatives. Those ingredients can quickly transform what began as a simple meal into a calorie-packed nutritional disaster.
But think about traditional pizza for a moment. A crust. Tomato sauce. Vegetables. Herbs. A little cheese. This sounds a lot closer to REAL food than ultra-processed food. The beauty of pizza it starts with a blank canvas – it can become whatever you build it to be.
The Pizza Transformation
At Eat REAL America, we try to avoid automatically labeling foods as “good” or “bad.” Instead, we ask a different question: How can we make this meal more health-enhancing? As you know, on the Eat REAL America website, you will find “healthified” versions of cookies, ice cream, cake, candy bars, burgers, French fries, fried chicken – and even a bloomin’ onion!
And pizza? Yes, we have many delicious and nutritious pizza recipes. To keep your pizzas healthy, the approach is surprisingly simple.
Upgrade the Crust
The crust is always the foundation of a good pizza. Instead of refined white flour, you can upgrade your crusts with options like:
- Whole grain pizza crusts (check out this delicious Homemade Pizza Crust)
- Whole wheat pitas
- Whole grain flatbreads (Trader Joe’s has a great “lavash” flatbread)
- Corn tortillas
What to take things even further? Use vegetables as the base. Portobello mushrooms, cauliflower, zucchini, and even eggplant slices create delicious pizza-inspired meals packed with flavor and nutrition.
Rethink the Sauce
Pizza sauce is just the beginning. Some of our favorite alternatives include:
These simple swaps create entirely new flavor combinations while adding nutritional variety to your pizzas.
Let Plants Steal the Show
Most restaurant pizza treat vegetables like decorations. We recommend making them the main attraction!
Pile on:
- Mushrooms
- Bell peppers
- Onions
- Broccoli
- Artichokes
- Spinach
- Arugula
- Tomatoes
- Roasted garlic
- Olives
…just to name a few!
The more colorful your pizza, the more flavor and antioxidants you’re bringing to the table.
Don’t Forget the Fruit
Yes, fruit. And we’re not just talking about pineapple.
- Fresh pears with walnuts
- Apples with caramelized onions
- Peaches with jalapenos
- Figs with arugula
Sweet and savory combinations can take your homemade pizza from really good to unforgettable.
Treat Meat Like a Topping – Not the Main Event
Many commercial pizzas are dominated by processed meats like pepperoni, sausage, and bacon. We have talked many times about the research showing how these processed meats contribute to chronic illness and disease.
A small amount of Homemade Turkey Sausage, Seasoned Slow Cooker Chicken, or Easy Slow Cooker Pulled Pork can add flavor without taking over the entire pizza. Even better, challenge yourself to create a pizza so flavorful that you don’t miss the meat at all.
A Little Cheese Goes a Long way
Here’s a little secret: great pizza doesn’t require a mountain of cheese!
A moderate amount of quality cheese often delivers more flavor than excessive amounts of shredded cheese. When vegetables, herbs, and sauces are carrying their share of the load when it comes to flavor, you may be surprised how little cheese you actually need.
Follow our three-step pizza code of conduct
If we had to summarize healthy pizza night in three simple steps, it would be this.
- Start with a salad. “Salad first” makes a reasonable number of pizza slices doable. There are so many fantastic salads that make a great complement to a slice or two of pizza!
- Choose a better crust. Whole grain whenever possible. Or vegetables. More fiber, more nutrients, more satisfaction.
- Load up the plants. The goal isn’t simply less meat. The goal is more vegetables. When plants take center stage, pizza becomes a whole new experience.
Need More Inspiration?
Try combinations like:
- Cherry Tomato Margherita Pizza
- Apple Walnut Pizza
- Moroccan Spice Lamb Pizza
- Grilled Summer Pizza
- BBQ Pork Pizza
- Roasted Mushroom Pesto Pizza
- Garlic Parmesan Fennel Pizza
- Beer Bratwurst Sausage Pizza
- Caramelized Onion, Fig and Gorgonzola Pizza
- Mexican Black Bean Veggie Pizza
- Mushroom Tortilla Pizza
- Roasted Broccoli Pizza
- Stuffed Squash Taco Boats
Pizza doesn’t have to be a guilty pleasure. When you start with REAL ingredients, whole grains, lots of vegetables, and reasonable portions, pizza can absolutely be part of a healthy lifestyle. In fact, homemade pizza night may become one of the healthiest – and most enjoyable – meals of your week.
So, skip the delivery app. Gather the family. Get out a variety of toppings. And create a pizza that loves you back.
Please share with us – what’s your favorite healthy pizza combination?
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