Tips for Making Delicious Low-Sodium Pizza at Home

Enjoying Pizza While Limiting Sodium

Pizza is a favorite food for many, but its high sodium content can be problematic, especially for those monitoring their salt intake. With some simple substitutions and preparation tricks, you can still enjoy delicious pizza while limiting the amount of sodium.

Using Low-Sodium Ingredients

When making your own pizza at home, you control exactly what goes into it. Choosing lower sodium ingredients is key to keeping the salt content down:

• Use low-sodium pizza or tomato sauce instead of regular jarred sauces which often contain a lot of added sodium.
• Opt for low-moisture, part-skim mozzarella cheese rather than fresh mozzarella which has higher sodium.
• Load up on vegetables which add lots of flavor without extra salt.
• Go light on salty meats like pepperoni and sausage or choose low-sodium varieties.
• Use sodium-free seasonings like oregano, basil, garlic powder to boost flavor.

Making Your Own Low-Sodium Sauce

Making your own pizza sauce allows you to control the sodium content right from the start. Try this easy homemade sauce:

• Saute chopped onions and garlic in olive oil until soft.
• Add canned no-salt-added tomatoes and break them down with a wooden spoon.
• Stir in tomato paste, balsamic vinegar, dried oregano and red pepper flakes.
• Simmer for 10 minutes, adding a little water if too thick.

Customizing the sauce ingredients and ratios to your tastes makes for a fresher, healthier, lower sodium option than pre-made jarred sauce.

Tips for Ordering Low-Sodium Pizza Delivery

Craving your favorite pizza place but want to keep your salt in check? With the right adjustments, you can still enjoy delivered pizza:

Ask About Sodium Counts

Many large pizza chains provide nutrition information including sodium counts for their menu items. Check their website or ask when you call to place your order so you can choose lower sodium options.

Avoid These Toppings

Some popular pizza toppings will cause your sodium to spike. Steer clear of:

• Pepperoni
• Sausage
• Bacon
• Ham
• Salami

These processed meats are extremely high in sodium. A few slices could contain your whole days worth!

Load Up on Veggies

Veggie pizzas and salads are naturally lower in sodium without extra salty meats and cheeses. Some good veggie toppings choices:

• Tomatoes
• Spinach
• Bell peppers
• Onions
• Mushrooms
• Pineapple

Not only will all that produce provide more nutrients, going meatless slashes the sodium substantially.

Ask for Light Cheese

Cheese is often the second-highest source of sodium after meat toppings. Request light cheese or just a sprinkle of parmesan rather than heaps of mozzarella to trim some salt.

Dip Lightly

Its hard to resist dipping your crust in marinara or garlic sauce, but just a couple tablespoons can add over 200mg sodium. Ask for sauce on the side and dip lightly for more control.

Tips for Baking Low Sodium Pizza at Home

For the ultimate control over ingredients plus freshly baked flavor, try making your own low-sodium pizza dough and baking pies at home. With the right techniques, you can have healthy handmade pizza anytime.

Choose Low-Sodium Flour

Regular all-purpose white flour contains added bromates that boost sodium. For a lower salt dough, choose:

• Unbleached, unbromated white flour
• 100% whole wheat flour

Make Your Own Dough

Store-bought dough often sneaks in extra sodium too. Making your own is just a matter of mixing and kneading together:

• Flour
• Water
• Oil
• Yeast

It takes just a few minutes and allows you to control exactly what goes in the crust.

Boost Flavor with Herbs

In lieu of salt, add lots of flavor to your homemade dough and sauces using sodium-free herbs and spices like:

• Garlic powder
• Onion powder
• Oregano
• Basil
• Thyme
• Crushed red pepper

A little goes a long way to making your low-sodium pizza taste anything but bland.

Go Easy on Cheese

Pile your pie high with salty mozzarella and youll jack up the sodium fast. Sprinkle on just enough low-moisture part-skim mozzarella to melt and lightly cover.

Making Healthy Low Sodium Pizza Crusts

Replacing regular white flour pizza dough with a whole grain gluten-free crust can remove a substantial amount of sodium while adding nutrition.

Cauliflower Crust

Trendy cauliflower pizza crusts swap the wheat for riced cauliflower, providing vitamin C and fiber. The simplest way to make:

• Pulse cauliflower florets in a food processor into fine crumbs.
• Mix with egg and cheese for binding.
• Press into a pizza pan and bake at 425 F about 15 minutes.

Chickpea Flour Crust

For a protein and fiber boost, use a chickpea flour pizza base. Just blend:

• 1 cup chickpea flour
• 14 cup olive oil
• 12 cup water
• 1 teaspoon baking powder

Chill dough, press into rounds, bake 8 minutes before adding toppings.

Cauliflower-Chickpea Hybrid

For the best nutrition profile, do a half and half cauliflower-chickpea crust.

• Pulse 2 cups cauliflower rice and 12 cup chickpea flour.
• Bind with 1 egg and press into pan.
• Par-bake 12 minutes, add toppings, finish baking.

You'll get an extra dose of vitamins and minerals with the combo approach.

Making Low Sodium Pizza Healthy and Nutritious

Beyond just reducing sodium, you can pack even more nutrition into your homemade pizzas with strategic toppings.

Protein-Rich Toppings

Choose healthier protein sources like:

• Shrimp
• Beans
• Tofu
• Lentils
• Eggs

They make great pizza additions while keeping sodium reasonable.

Hidden Vegetable Toppings

Mask extra veggies by chopping or grating then adding to pizza sauce, like:

• Carrots
• Zucchini
• Spinach
• Kale

You wont even notice them but will benefit from the extra nutrients.

Fresh Herb Topping

Right before serving, sprinkle on some chopped fresh herbs like basil, oregano or thyme for a flavor and phytonutrient burst without moving your sodium needle.

Potassium-Rich Toppers

To help balance blood pressure, add high-potassium toppings like:

• Avocado
• Artichokes
• Tomatoes
• Banana peppers

Potassium helps counter sodium effects and makes for delicious, nutritious pizza!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.