Calories in Pizza Dough: How to Make a Healthy, Low-Cal Crust

Calories in Pizza Dough: How to Make a Healthier Crust

Pizza night is a weekly ritual in many households. The cheesy slices dripping with sauce are hard to resist. But traditional pizza crust can pack a hefty calorie punch from refined carbs and oils. Is there a way to lighten up your pizza base for a less guilt-inducing slice? Absolutely!

With a few simple tweaks to your dough and preparation methods, you can make a much healthier crust that fits into a balanced diet. Heres a look at how many calories are in different pizza doughs, along with tips for building a nutritious pie from the bottom up.

Calories in Traditional Pizza Dough

A typical white flour pizza dough recipe calls for ingredients like:

• All-purpose or bread flour
• Water
• Salt
• Sugar or honey
• Oil or butter
• Yeast

Lets break down what each of these adds to the calorie count:

Refined Flour

All-purpose white flour has around 400 calories per cup. Refined flours lack the fiber and nutrients of whole grains. They quickly spike blood sugar compared to complex carbohydrates.

Water

Obviously water adds no calories.

Salt

A teaspoon of salt contains 0 calories but can increase water retention and blood pressure in excess.

Sugar

Table sugar has around 770 calories per cup! Just a tablespoon already adds nearly 50 calories. Honey has even more at 1280 calories per cup.

Oil

Vegetable or olive oil contributes a significant 120 calories per tablespoon, 100% from fat.

Yeast

Active dry yeast is very low calorie, with only about 5 calories per teaspoon.

When you add up all these elements, a 16-inch traditional pizza crust easily tops 500-600 calories before any toppings. And that doesnt factor in the extra calories from frying or brushing the crust with oils or butters.

Healthier Pizza Dough Options

Luckily, several substitutions can help lighten up pizza dough to slash calories without sacrificing taste:

1. Use Whole Wheat or Multigrain Flour

Replace part or all of the white flour with nutrient-dense 100% whole wheat flour or other whole grains like rye, buckwheat, or oat flour. This adds fiber, protein, and vitamins while reducing the glycemic index.

For a halfway point, use equal parts whole wheat and white flour. Just 1/4 cup of whole wheat flour per cup of white flour also boosts nutrition.

2. Add Flax or Chia Seeds

Mix a tablespoon or two of ground flax or chia seeds into the dough. These superfood seeds pack extra fiber, plant-based omegas, and minerals for virtually no calories.

3. Use Greek Yogurt

Substitute about 1/4 of the water in a dough recipe for non-fat plain Greek yogurt. Yogurt adds protein and calcium for a more nutrient-dense crust with a nice tang.

4. Cut Back on Oil

Oil is a major calorie contributor in crusts. Cut the amount in half, or replace it entirely with smash ripe avocado for creaminess and heart-healthy fats.

5. Ditch the Sugar

Skip adding any sugar to doughs. If you need a touch of sweetness, use a spoonful of fruit juice concentrate instead.

6. Load Up on Herbs and Spices

Spike dough with garlic powder, oregano, basil, rosemary, etc. to jazz up flavor without adding calories. Minimize salt though.

7. Use Smaller Portions

Make personal-size pizza crusts instead of a massive 16-inch base. This helps control portions to avoid overeating empty calories.

8. Pick Thin Whole Grain Crusts

Read labels and choose commercially made thin or flatbread crusts with at least 3g fiber per serving. Top with veggies instead of meat.

9. Opt for Cauliflower Crust

Swap traditional dough for trendy cauliflower crusts. They slash carbs, but watch sodium levels on store-bought varieties.

Low-Calorie Pizza Dough Recipes

Here are some slimmed-down recipes to try for a healthier pizza crust:

1. Thin Whole Wheat Pizza Dough

Ingredients:

• 1 cup whole wheat flour
• 14 cup oat flour
• 14 cup non-fat Greek yogurt
• 14 cup water
• 1 tsp olive oil
• 14 tsp salt
• 12 tsp yeast

Directions:

1. Mix dry ingredients in a bowl.
2. Stir in Greek yogurt, water and olive oil until a sticky dough forms.
3. Knead for 5 minutes until smooth.
4. Cover and let rise for 1 hour.
5. Flatten into a thin crust and top as desired. Bake at 450F for 10-15 minutes.

2. Flaxseed Whole Wheat Pizza Crust

Ingredients:

• 34 cup whole wheat flour
• 14 cup oat flour
• 2 tbsp ground flaxseed
• 34 cup water
• 1 tbsp avocado oil
• 1 tsp garlic powder
• 1 tsp oregano
• 12 tsp salt
• 1 tsp yeast

Directions:

1. Whisk dry ingredients in a bowl.
2. Mix in water and avocado oil.
3. Knead until a smooth ball forms.
4. Cover and let rise 1 hour.
5. Roll out to desired crust size.
6. Bake at 425F for 10 minutes.

3. Chia Seed Cauliflower Pizza Crust

Ingredients:

• 2 cups riced raw cauliflower
• 14 cup chia seeds
• 1 egg
• 14 cup shredded mozzarella
• 2 tbsp Greek yogurt
• 12 tsp oregano
• 12 tsp garlic powder
• 14 tsp salt
• 14 tsp black pepper

Directions:

1. Pulse cauliflower rice in a food processor until finely chopped.
2. Whisk egg in a bowl, then stir in cauliflower rice and remaining ingredients.
3. Cook mixture in a skillet over medium heat for 5-7 minutes.
4. Transfer to a parchment-lined baking sheet and flatten into a crust.
5. Bake at 400F for 10 minutes.
6. Top and bake 5 more minutes until crust is crispy.

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.