Plant-Based Pizza: A Healthy, Affordable & Sustainable Meal

What is Plant-Based Pizza?

Plant-based pizza refers to pizza that is primarily made from plant ingredients like vegetables, fruits, grains, legumes, nuts and seeds. Instead of traditional meats and dairy cheese for toppings and the dough crust, plant-based pizzas use creative and delicious vegetarian ingredients.

The Rise of Plant-Based Eating

Over the last several years, plant-based eating has exploded in popularity. Between vegan, vegetarian and flexitarian eaters, more people are looking to reduce their consumption of animal products and eat more sustainably.

The environmental and ethical issues around modern livestock agriculture have led many consumers to rethink the role of meat, dairy and eggs in their diets. As more evidence emerges about the health benefits of plant-forward eating as well, the appeal continues to grow.

Benefits of Plant-Based Pizza

Plant-based pizza offers benefits like:

• More fiber, vitamins and minerals
• No cholesterol, lower in saturated fat
• Increased vegetable, fruit and whole grain intake
• Reduced environmental impact
• Alignment with ethical concerns about the meat industry

By focusing pizza around inventive produce, herbs and spice blends instead of meat and dairy, you open up an exciting new world of flavor while supporting personal health, sustainability and compassionate values.

The Health Benefits of Plant-Based Eating

There is growing evidence that diets focused predominantly on minimally processed fruits, vegetables, beans, lentils, grains and nuts have protective effects against a number of chronic diseases and conditions including:

• Heart disease
• Diabetes
• Certain cancers
• Obesity
• Hypertension
• High cholesterol

Many studies have found vegetarian and vegan diets are associated with lower body weight and body mass index (BMI) compared to other diets. In one major study, BMI decreased as the proportion of animal foods in the diet decreased.

What is a Plant-Based Diet?

A whole food, plant-based diet emphasizes minimally processed fruits, vegetables, legumes, beans, peas, whole grains, nuts and seeds. There is no standard definition but most interpretations restrict meat, dairy, eggs and highly refined foods.

Variations of the Plant-Based Diet

There are several variations of plant-based diets including:

• Vegan: Excludes all animal products including meat, dairy, eggs and honey
• Lacto-ovo vegetarian: Excludes meat but includes eggs and dairy
• Pescatarian: Excludes meat but includes fish and shellfish along with plant foods
• Flexitarian: Focuses on plants but occasionally includes meat, fish, dairy and eggs

The common thread connecting plant-forward diets is an emphasis on vegetables, fruits, beans, lentils, whole grains and nuts. Meat and animal products are optional depending on the specific diet.

Crafting Plant-Based Pizza

Plant-Based Pizza Dough

Most traditional pizza dough contains milk and egg ingredients like cheese, yogurt and egg wash. To make plant-based dough:

• Replace milk with plant-based milk like soy, almond coconut or oat milk
• Instead of egg wash for a shiny crust, brush with oil
• Choose a flour like whole grain or sprouted grain
• Add nutritional yeast for savory, cheesy flavor

Plant-Based Cheese Options

Melty, stretchy dairy cheese can be one of the hardest things for plant-based eaters to give up. Luckily there are more options than ever for non-dairy cheese made from nuts, tapioca and starches that get deliciously gooey when baked.

Plant-based cheese brands to look out for include:

• Miyoko's
• Violife
• Kite Hill
• Treeline
• Field Roast Chao

Creative Plant-Based Pizza Toppings

When you venture beyond pepperoni and sausage, the plant kingdom offers endless inspiration for tasty pizza toppings like:

• Roasted vegetables: eggplant, mushrooms, peppers, onions, sweet potatoes
• Fresh veggies: spinach, arugula, basil, artichoke hearts, tomatoes
• Fruit: Figs, pineapple, apple, pear
• Beans, lentils and veggie crumbles
• Tofu and tempeh
• Olives, capers, herbs and chili oil

Plant-Based Eating on a Budget

One misconception around plant-based eating is that it's inherently expensive or complicated. When building meals around produce, beans and whole grains, it can be cost effective for your wallet and your health.

Tips for Affordable Plant-Based Eating

• Shop seasonal produce on sale
• Buy frozen fruits and vegetables
• Cook a pot of beans or grains for the week
• Plan meals ahead and batch prep
• Look for discounts if possible, buy generic brands

Cheap Plant-Based Pizza Hacks

Making plant-based pizza on the cheap is totally doable with strategies like:

• Use canned tomato sauce or make your own sauce from canned tomatoes
• Substitute plant milk for making dough rather than buying pre-made crusts
• Grate firm tofu and marinate into plant-based ricotta
• Load up on veggies rather than specialty vegan meats or dairy

At the end of the day, plant-based pizza is all about combining Mediterranean-style bread, flavorful sauce and bountiful vegetables, beans or alternative proteins into a fun, customizable meal.

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.