How to Make Low-Sodium Pizza: Full Recipe
Making Low-Sodium Pizza at Home
Making low-sodium pizza at home is a game changer. You get to control what goes in your food and still enjoy a cheesy, crispy slice. The process is simple: mix your dough, let it rise, and then top with homemade sauce and your favorite veggies. Instead of reaching for store-bought cheese and pepperoni, you’ll use lighter swaps like part-skim mozzarella and fresh herbs for big flavor without extra salt.
Don’t stress if you’re new to making dough or cutting back on sodium. This recipe fits easily into a busy weeknight. You’ll taste bright tomato, herby goodness, and that classic crusty chew with every bite. It really proves you don’t have to give up what you love to take care of yourself.
What’s the Secret Ingredient for Low-Sodium Pizza?
It all starts with the flour. For a low-sodium pizza, the type of flour you use can really shape the crust’s flavor and texture. Look for a high-protein bread flour. This gives your dough a chewy bite, even if you skip most of the salt.
Salt usually helps with flavor and controls yeast growth, but in this recipe, we’ll use just a tiny pinch or none at all. To boost flavor without salt, try adding a teaspoon of dried Italian herbs or a little garlic powder to the dough. A splash of olive oil also helps the crust stay tender and tasty. It’s all about building layers of flavor in new ways.
What’s on My Grocery List for Low-Sodium Pizza?
- Bread flour
- Instant yeast
- Sugar
- Olive oil
- Water
- No-salt-added tomato sauce
- Fresh mozzarella (low-sodium if possible)
- Fresh basil
- Garlic powder
- Dried oregano
- Black pepper
- Red pepper flakes (optional)
- Fresh veggies (like bell pepper, mushrooms, spinach)
- No-salt-added cooked chicken or turkey (optional)
Which Techniques and Tips Help Keep the Sodium Low?
Start by making your own dough. Mix bread flour, instant yeast, sugar, olive oil, and water. Skip the salt or use just a pinch. Letting your dough rise for a full two hours helps the yeast develop flavor, making up for the missing salt. When it comes to sauce, use no-salt-added tomato sauce and season it with garlic powder, oregano, and black pepper. For cheese, choose fresh mozzarella or a low-sodium alternative. Slice it thin so it melts well and spreads out, giving you that cheesy goodness in every bite. Load up on fresh veggies for crunch and flavor. Bake your pizza on a hot stone or baking sheet to get a crisp crust.
How Can I Make My Low-Sodium Pizza Even Better?
Roast your veggies before adding them to the pizza. This brings out their sweetness and adds a rich flavor. Drizzle a little olive oil and sprinkle fresh herbs on top after baking. If you miss the salty kick, try a squeeze of lemon juice or a sprinkle of nutritional yeast. These tricks boost flavor without adding sodium. If you want a smoky taste, add a pinch of smoked paprika to your sauce. Get creative with toppings like artichoke hearts or roasted garlic for extra flavor.
What Drinks Pair Well with Low-Sodium Pizza?
A cold sparkling water with a squeeze of lemon or lime is a classic, refreshing choice. If you want something a bit more fun, try a homemade iced herbal tea with fresh mint. For adults, a light red wine like Pinot Noir or a crisp wheat beer goes well with the pizza’s fresh flavors.
What Desserts Go Best with Low-Sodium Pizza?
Finish your meal with something fruity and light. Fresh berries with a dollop of whipped cream or a simple fruit sorbet are nice choices. You could also serve sliced peaches with a sprinkle of cinnamon for a sweet, healthy treat.
How Do I Store Leftover Low-Sodium Pizza?
Let your pizza cool completely, then wrap slices in foil or place them in an airtight container. Store in the fridge for up to three days. To reheat, warm slices in a hot oven for five to seven minutes. This keeps the crust crispy.
How Long Does It Take to Prep and Cook Low-Sodium Pizza?
Plan for about 15 minutes to mix the dough, plus 2 hours for it to rise. Prepping toppings and sauce takes 15 minutes. Baking the pizza takes 12 to 15 minutes in a hot oven. So, total time is about 2 hours and 45 minutes, but most of that is hands-off while the dough rises.
How Many Servings Does This Recipe Make?
This recipe makes one large pizza, enough for 2 to 4 people, depending on how hungry everyone is.
What’s the Nutrition Info for Low-Sodium Pizza?
One slice (if you cut the pizza into 8 pieces) has about 160 calories, 5 grams of fat, 22 grams of carbs, 7 grams of protein, and less than 150 milligrams of sodium, depending on your toppings and cheese choices.
What’s a Fun Fact About Low-Sodium Pizza?
Did you know that the first pizzas in Naples were often made without cheese or with just a sprinkle of herbs? That means your low-sodium creation is actually pretty close to the original Italian style.
Are There Any Allergen Warnings?
This pizza contains wheat and dairy. If you have allergies to either, look for gluten-free flour and dairy-free cheese. Always check labels on packaged foods for hidden sodium or allergens.
Can I Make This Pizza Vegetarian or Vegan?
Yes! Just skip any meat and use plant-based cheese or sprinkle nutritional yeast for a cheesy flavor. Load up on veggies and try adding marinated tofu for extra protein. The dough and sauce are already vegan if you use plant-based toppings.
How to Make Low-Sodium Pizza
Equipment
- Mixing bowl
- Measuring cups
- Baking sheet
- Rolling Pin
Ingredients
- 2 1/4 tsp active dry yeast about one packet
- 1 cup warm water 110°F, not too hot or yeast dies
- 2 1/2 cups all-purpose flour
- 1 tbsp olive oil
- tsp salt skip or add just a pinch for yeast help
- 1/2 cup no-salt tomato sauce look for no added salt or make your own
- 1 cup low-sodium shredded mozzarella
- 1/4 cup fresh basil leaves optional, for topping
- 1 tbsp dried oregano no salt here, just flavor
Instructions
- Put the warm water in a bowl and sprinkle in the yeast. Let it sit for about 5 minutes until it looks frothy. If it doesn’t bubble up, the yeast might be old.
- Mix the flour and olive oil in a big bowl. You can add a tiny pinch of salt if you want, but leaving it out is fine. Salt usually slows yeast growth, so skipping it means the dough might rise a bit faster or differently.
- Pour the yeast water into the flour mix and stir until it starts to come together. Then knead by hand for about 8 to 10 minutes until the dough feels smooth and elastic. If it’s sticky, sprinkle a little flour on your hands.
- Place the dough in a lightly oiled bowl and cover with a towel or plastic wrap. Let it rise in a warm spot for about an hour or until it doubles in size. Without salt, it might rise quicker or a bit unevenly, so keep an eye on it.
- Preheat your oven to 475°F. Punch down the dough and roll it out on a floured surface to your preferred thickness. Transfer to a baking sheet or pizza stone.
- Spread the no-salt tomato sauce evenly over the dough. Use a spoon or spatula. The sauce can taste a little flat without salt, so adding some garlic powder or fresh herbs helps.
- Sprinkle the low-sodium mozzarella on top, then add oregano and basil leaves if you want. The cheese melts better if it’s at room temperature first.
- Bake the pizza for about 12 to 15 minutes until the crust is golden and the cheese is bubbly. Keep an eye on it because ovens vary.
Notes
If you’re on a low-sodium diet, this simple pizza recipe is a game changer. It’s all about a few simple tweaks and opting for healthy fresh toppings. Have you tried it yet? Let us know how it went!