Boosting the Nutrition in Your Pizza with High Fiber Crust
Pizza ranks as one of America's all-time favorite foods. Unfortunately, traditional pizza typically delivers more carbs than nutrition. But with a few smart tweaks, you can give this fast food favorite a healthy, fiber-filled makeover. The secret lies in the crust.
The Importance of Fiber
Dietary fiber offers essential health benefits:
- Improves digestion and gut health
- Stabilizes blood sugar levels
- Lowers cholesterol
- Aids weight loss
- Reduces disease risk
Yet most Americans fall critically short on fiber intake. An optimal target is 25-30 grams of fiber per day. But the average American consumes just 15 grams daily.
Thankfully, it’s easy to increase your daily totals with one simple tweak to pizza night – upgrading to a high fiber pizza crust.
The Fiber Content of Popular Pizza Crusts
Traditional white flour pizza crust contains minimal fiber since processing strips away the nutrient-dense bran and germ. An average slice of cheese pizza delivers only 0.5 grams of fiber in the crust. Even popular thick and thin crust pizzas provide 1 gram or less.
Whole wheat crust bumps totals slightly higher with 2 grams of fiber per slice. Still, whole wheat flour goes through some refining too. So the elevation remains relatively modest.
To truly boost fiber, you need an alternative grain or veggie-based crust made from a wholesome, intact ingredient. Options like chickpea flour, cauliflower, or sprouted grains send your fiber count soaring.
Fiber-Rich Crust Options for Healthier Pizza
If you want to balance your pizza pleasure with actual nutrition, here are some stellar high fiber crust possibilities:
1. Cauliflower Crust
Cauliflower has exploded in popularity as a low-carb pizza base. Pre-made cauliflower crusts provide an easy shortcut. Or you can grate fresh cauliflower florets into rice-sized pieces to DIY your own dough alternative at home. With 2-5 grams of fiber per serving, this veggie crust beats them all for fiber content.
2. Chickpea Flour Crust
Chickpea flour serves up the impressive protein and fiber profile of garbanzo beans in flour form. Blend chickpea flour with eggs, olive oil, baking powder and seasonings to whip up a fast flatbread style crust. With 5 grams of fiber per 1/4 cup chickpea flour, you’ll earn a fiber jackpot from this veggie-powered crust.
3. Sprouted Grain Crust
Sprouting activates nutrients and enzymatic activity in grains and legumes. Brands like Angelic Bakehouse use sprouted whole grains like wheat berries and lentils to create a more digestible, nutrition-enhanced crust. With up to 5 grams of fiber in one small crust, sprouted grain bases make pizza more nutritious.
4. Lentil Crust
Cooked green or red lentils pureed together with an egg and seasonings generates a stellar high protein, high fiber crust. Blend until smooth and pat out or roll the thick batter onto a pizza pan before baking. With nearly 8 grams per half cup cooked, lentils deliver more fiber than just about any pizza base.
5. Bean Crust
Black beans, pinto beans, or white beans each supply a fiber furnish for crafting a unique crust. Process cooked beans in a food processor until ground to a thick paste. Then shape the bean puree into crust form on a pizza sheet, bake until firm, and load up with toppings.
Choosing Nutritious Toppings
While crust influences nutrition too, smart topping selections also help balance pizza pleasure with enhanced nutrition. Load up fiber-rich crusts with veggies, lean proteins, healthy fats and sensible cheese options.
Veggies
Pile on the mushrooms, bell peppers, onions, spinach, broccoli, artichokes, tomatoes and more. Roasting veggies ahead intensifies flavor too.
Lean Protein
Grilled chicken, pork tenderloin, shrimp, salmon, turkey pepperoni, and plant-based sausage and bacon bump up clean protein content.
Healthy Fats
Olive oil, avocado, nuts, seeds and omega-rich fish offer anti-inflammatory fats for well-balanced nutrition.
Cheese
Opt for sensible amounts of reduced-fat mozzarella, feta or goat cheese. Sprinkle on flavorful cheeses like Parmesan, Romano or Asiago for a flavor pop with less sodium and calories.
Tips for Making High Fiber Pizza Crust
While pre-made high fiber crusts allow for easy assembly, crafting your own dough offers ultimate control over ingredients. Here are some pointers for DIY success:
Pick the Right Flour
For the highest fiber counts, choose alternative flours like almond, coconut, chickpea or sprouted grains rather than wheat-based. Or blend half all-purpose with half whole wheat or white whole wheat flour.
Mix in Extra Fiber
Add 2-4 tablespoons extra virgin olive oil and stir in a fiber supplement like ground chia or flax seeds, psyllium husk powder or wheat bran. Or throw in oats or milled flax for extra fiber and texture.
Experiment with Thickeners
Since alternate flours lack gluten, adding a binder helps replicate chewy pizza texture. Try xanthan or guar gum, gelatin, psyllium husk powder or ground chia or flax seeds as natural thickening agents.
Pre-Bake the Crust
Gluten-free and high fiber doughs often bake up better with a pre-bake. Form crusts and par-bake for 8-10 minutes before removing and adding toppings and finishing.
Sample High Fiber Pizza Crust Recipes
Once you realize how easy it is to create a fiber-fueled crust, you can riff with your own favorite ingredients. Here are two tasty base recipes to launch your high fiber pizza crust adventures:
Chickpea Pizza Crust
Makes two 12-inch crusts
- 2 1⁄2 cups chickpea flour
- 1 Tbsp olive oil
- 1 1⁄2 tsp sea salt
- 1 tsp baking powder
- 1 1⁄2 cups warm water
- 1 Tbsp apple cider vinegar
- 1 egg, beaten
- Coarse cornmeal for sprinkling
Instructions:
1. Whisk chickpea flour, olive oil, salt and baking powder together. Create a well and add warm water and apple cider vinegar. Using a wooden spoon, stir until a thick, sticky batter forms.
2. Cover bowl with plastic wrap and set aside at room temperature to rest for 30 minutes.
3. Preheat oven to 450°F. Line two baking sheets with parchment paper and sprinkle with cornmeal.
4. Stir beaten egg into chickpea batter until just incorporated. Divide batter between prepared baking sheets and smooth into two circles.
5. Bake for 12-15 minutes until lightly browned. Cool 5 minutes before using or slide parchment onto a wire rack to cool completely.
Sprouted Wheat Pizza Crust
Makes two 12-inch crusts
- 1 1⁄4 cups warm
FAQs
What is the healthiest pizza crust?
The healthiest pizza crusts are made from ingredients naturally high in fiber like cauliflower, chickpeas, lentils, beans, or sprouted grains. These vegetable and grain-based crusts deliver more nutrition than traditional white or wheat dough.
How can I make my pizza crust more healthy?
To make a healthier pizza crust, use half whole wheat and half all-purpose flour. Or try alternative flours like almond or coconut flour. Mix in fiber boosters like chia seeds, flaxseed, oats or wheat bran. Adding xanthan gum helps mimic gluten for an improved texture.
Does fiber help you lose weight?
Yes, boosting fiber intake from food sources can support weight loss. The grams of fiber in pizza crust, toppings and sides helps fill you up on fewer calories. The digestive effects of fiber also control hunger hormones and reduce fat storage in the body.
What veggies make good pizza toppings?
Some tasty and nutritious vegetable pizza topping ideas include mushrooms, onions, tomatoes, spinach, bell peppers, broccoli, roasted eggplant, artichokes, roasted cauliflower, zucchini or roasted sweet potatoes. Pile them high for more fiber and nutrients!
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.
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