Pizza is a popular comfort food in our house: even our dog knows what “pizza party” means. Unfortunately, one of the vices of delivered, frozen, or semi-homemade pizza can be sodium: it’s in the processed crust, cheese (there are some low sodium options available), and (doesn’t have to be) in the tomato sauce.
We used to buy a semi-prepared crust, thinking that the sodium content wasn’t too high….and for some reason, we seemed to eat more of the home made pizzas (somewhere between half to a whole pizza per person).
…and then one day we looked at the nutrition facts panel, and did the math — it hit us like a ton of bricks: 3520 mg of sodium per pizza crust (= 440 mg per serving; and there are “8 servings” per bag – or one pizza).
WOW! The semi-prepared dough’s sodium content was so high that it took my breath away for a minute (and that wasn’t even counting all the tasty morsels that we pile on top); it’s what prompted us to go the DIY method.
Pizza crust is actually pretty easy (and inexpensive) to make, there’s a handful of main ingredients; and our pizza crust recipe is “sodium free” (based on the ingredients we’ve sourced). The nice part about it being sodium free is that sometimes, those “once in a while” toppings (or a little more cheese) might actually make it onto a small section of our pizza. For me, it’s all about finding a middle ground.
We make a whole wheat flour pizza crust (note: the whole wheat flour can be substituted), and we usually add herbs/spices to make it an herb pizza crust. Below, we’ve listed a few of our favorite low sodium pizza combinations, as well as our list of low sodium pizza toppings — in case you happen to be looking for a little inspiration. Happy Pizza Partying!
Some Low Sodium Pizza Combination Ideas
Margherita: tomatoes, basil, mozzarella (low sodium)
Vegetarian: fresh artichoke, mushroom, roasted red pepper, roasted eggplant, mozzarella (low sodium), basil, tomato sauce
Curry: curry yoghurt sauce + green onions
Potato: Very thinly sliced (roasted) potatoes, caramelized onions, rosemary, tomato sauce
BBQ chicken: barbeque chicken, cilantro, red onion (+ a lower sodium bbq sauce drizzled on top), mozzarella (low sodium)
Dijon chicken: roasted garlic, chicken tossed in Dijon mustard, mushrooms, red onions, mozzarella (low sodium)
Curry chicken: curry yoghurt sauce, roasted chicken, red onion, pineapple, roasted garlic, cilantro
Garlic chicken: roasted garlic, roasted chicken, red onion, mushrooms, fresh basil, mozzarella (low sodium), tomato sauce
Our List of Low Sodium Pizza Toppings
- Basil and Low Sodium Basil Pesto
- Chicken (precooked – barbequed, broiled, etc.)
- Garlic (roasted)
- Mozzarella (low sodium)
- Peppers: sweet/bell, jalapeño, pasilla chiles, pepper flakes, etc
- Tomatoes and Low Sodium Tomato Sauce
- Onions: sweet Maui, red, yellow, white (caramelized)
(Note: not all of these ingredients are dog friendly, just in case some pizza pieces happen to accidentally fall on the floor….)