Delicious Low Sodium Pizza Options: A Comprehensive Guide

For those monitoring their sodium intake, pizza might seem like an indulgence best left avoided. However, with the right approach, you can enjoy this beloved dish without compromising your health. This guide explores various low sodium pizza options, from crafting your own dough and sauce to selecting flavorful, sodium-conscious toppings. Whether you're a seasoned home cook or a beginner, you'll discover how to create delicious and satisfying low sodium pizzas.

Understanding Low Sodium Pizza

Traditional pizzas often contain high levels of sodium, primarily from the crust, sauce, and cheese. High sodium consumption is linked to health issues such as hypertension, heart disease, and stroke, making it essential for some individuals to monitor their intake carefully.

No Salt vs. Low Sodium Dough

While "no salt pizza dough" contains absolutely no sodium, "low sodium pizza dough" has reduced sodium levels, typically below 140 mg per serving. No salt dough is ideal if you need to avoid sodium completely. Prepa Pizza offers a premade dough that is salt-free, making it easier than ever to create your favorite pizza at home.

Crafting the Perfect Low Sodium Pizza Dough

The foundation of any great pizza is the crust. When it comes to low sodium pizza, you have two main options: using a premade dough or making your own from scratch.

Premade Low Sodium Dough

As you might imagine, any premade pizza crust is probably high in sodium. So to make this low sodium-friendly, we will make our own crust. Prepa Pizza offers premium premade pizza dough, which you can find here.

Read also: Low-carb taco pizza: a must-try!

Homemade No Salt Pizza Dough

Creating a no salt pizza dough from scratch is straightforward and rewarding. Salt-free pizza dough is crafted using basic ingredients like flour, water, yeast, and oil, without any added salt.

Key Ingredients:

• Flour: The choice of flour is critical. All-purpose flour is versatile and provides a good texture for your crust. Bread flour contains higher protein levels, which enhances gluten formation, resulting in a chewier crust. Some recipes may also include a blend of whole wheat flour for added nutrition.
• Yeast: Instant yeast is favored in no salt pizza dough recipes for its convenience. It doesn't require proofing, which simplifies the preparation. When I make homemade yeast doughs, I nearly always proof the yeast. It is a quick way to find out whether your yeast is still active (plus I am always captivated by watching it “explode” and puff up in the water).
• Liquid: Warm water is essential for activating the yeast, allowing the dough to rise. Aim for a temperature between 100°F to 110°F. Too hot can kill the yeast, while too cold will slow down fermentation.
• Fat: Adding olive oil serves multiple purposes. It enhances the dough’s flavor and gives it a richer mouthfeel.
• Sweetener: Incorporating honey adds subtle sweetness and helps with browning during the baking process. Its natural properties also support yeast activity, allowing your dough to rise effectively without additional salt.
• Flavor Enhancers: To offset the absence of salt, consider using garlic powder and Italian seasoning. Garlic powder adds a robust flavor that complements the other ingredients well. Incorporating an Italian seasoning blend introduces a medley of dried herbs like oregano, basil, and thyme. These herbs contribute aromatic flavors, making your pizza crust more palatable.

Step-by-Step Instructions:

1. Combine Ingredients: Start by gathering your ingredients, including flour, sugar, yeast, and olive oil. In a large bowl, whisk together the yeast, brown sugar, and water. Add the flour, ½ cup at a time, mixing well after each addition. Once you have added enough flour to knead the dough (about 2 ½ cups), place the dough on a floured surface and continue to work in the remaining flour.
2. Knead the Dough: Knead the dough until it becomes smooth and elastic. Knead the dough for about 6-8 minutes, or until it is smooth and elastic. This process typically takes about 8-10 minutes by hand or 5-7 minutes using a stand mixer. If using a mixer, opt for a dough hook attachment to facilitate the mixing. If you don’t like kneading dough (who doesn’t?? Alternate 1: Add the ingredients to a bread machine according to manufacturer’s directions. Alternate 2: Using a stand mixer, use the paddle attachment to mix in about half the flour to the proofed yeast mixture. Once the mixture becomes thick, switch to the dough hook and continue to add flour.
3. Proof the Dough: Once the dough is kneaded, transfer it to a lightly oiled bowl. Place the dough into a bowl coated with cooking spray and set aside in a warm place covered with a light towel. Cover the bowl with plastic wrap or a clean kitchen towel. To ensure proper proofing, preheat your oven to the lowest setting for a few minutes, then turn it off. Place the dough inside the oven with the light on. I have a super secret hint here, for those of you who keep their homes cool or live in a cool climates (like me!). With all my yeast doughs, I let them rise in the oven with the door closed and the oven light on. Of course make sure the oven is off (I stick a note on my oven controls reminding myself and my family to leave the oven off).
4. Shape the Crust: Once the dough has doubled in size, punch it down and divide into two equal balls. After the rise, punch down the dough to release excess air. Turn the dough out onto a floured surface to prevent sticking. You can prepare individual pizzas by dividing the dough into smaller portions. Take one of the dough balls and stretch it (I splash on a little olive oil to help make the dough a little easier to work with). Repeat with the remaining ball of dough. For a traditional round crust, form the dough using your hands, stretching and shaping it gently.
5. Bake the Crust: For baking, you have multiple options. Preheat the oven to 425°If you are using a baking stone, prepare it by preheating it with the oven. If you own a pizza stone, place it in the oven while preheating (about 475°F). Alternatively, you can use parchment paper. Place the dough on a piece of parchment, then slide it onto a baking sheet. Bake in the preheated oven for 15 minutes.

Low Sodium Pizza Sauce Options

The sauce is another critical component where sodium can easily creep in. Opting for homemade or carefully selected store-bought options can make a significant difference.

Homemade Low Sodium Pizza Sauce

To make low sodium pizza sauce, blend canned tomatoes, garlic, and herbs like basil and oregano. Avoid adding salt and instead focus on flavor-enhancing spices such as black pepper or red pepper flakes. You can use a pizza stone like I did, or any old baking sheet if you don’t have a stone. You know how to make a pizza from here. You just top it and bake it. And then you eat it. Stir together all the sauce ingredients in a medium bowl. The sauce here is really simple. If you have one you like better, go ahead and use it. I usually toss in whatever I think will taste good as I go.

Ingredients:

• No-Salt-Added Tomato Paste: thickens the sauce with a deep bold tomato flavor. I only use no-salt-added tomato paste, as I find it’s great to add to tomato-based soups and chilis.
• Canned tomatoes
• Garlic, minced
• Fresh basil and oregano
• Black pepper and red pepper flakes

Store-Bought Low Sodium Sauce

Many grocery stores now offer low sodium pizza options. Look for brands that specifically label their products as low sodium or no salt added.

Creative and Flavorful Low Sodium Pizza Toppings

The possibilities for low sodium pizza toppings are endless. Focusing on fresh vegetables, herbs, and low sodium cheeses can create a delicious and satisfying pizza experience.

Read also: Low-Carb Pizza Guide

Vegetable Toppings

Opt for fresh vegetables like bell peppers, spinach, and mushrooms as toppings for a low sodium pizza. Load your pizza with bell peppers, spinach, mushrooms, and zucchini to increase flavor and nutrition. These add flavor, texture, and essential nutrients.

Cheese Options

When it comes to cheese, select fresh mozzarella or goat cheese.

• Fresh Mozzarella: Fresh Mozzarella - I get fresh mozzarella balls packed in water, which can be lower in sodium than other cheeses. For example, this fresh mozzarella has just 40mg of sodium per serving. I added a few fresh mozzarella balls to my pizza, which I can easily find at the grocery store.
• Goat Cheese: Goat Cheese - creamy, tangy, and savory goat cheese is fantastic on pizzas if you like the flavor of goat cheese. Roth's plain chèvre has 75 mg of sodium per ounce , so this pizza has about 100 mg of sodium total.
• Swiss Cheese: Swiss cheese is one of the lowest sodium cheeses at 45-60 mg of sodium per ounce and even one ounce can add so much flavor. It also melts really nicely, so we use it on pizza. For these pizzas, I use two slices of Swiss cheese from Sprouts which have 45 mg of sodium each.

Protein Choices

For those desiring protein, consider using ground beef or grilled chicken. Lean proteins such as grilled chicken or turkey are also great choices. Season these proteins with herbs instead of salt, enhancing taste while staying within sodium limits.

Herb and Spice Enhancements

To elevate your pizza, sprinkle toppings with freshly cracked black pepper, red pepper flakes, or a drizzle of olive oil before baking. These herbs provide freshness and a burst of flavor that enhances your no salt pizza experience.

Delicious Low Sodium Pizza Recipes

Here are a few recipe ideas to get you started on your low sodium pizza journey:

Read also: Keto Pizza Options Explored

Pizza Bianca with Goat Cheese, Grilled Pineapple, and Caramelized Onion

Pizza bianca is pizza without red sauce. It's light and crispy so I like to keep the toppings light, too. Start with low sodium pizza dough, or low sodium whole wheat pizza dough, add flavored oil, low sodium cheese, thinly sliced vegetables, and fresh herbs. There are so many topping options and you really don't need a recipe, but here are some of my favorite combinations. If you keep pizza dough in your freezer at all times like I do, this meal comes together pretty quickly. Sodium: About 100 mg of sodium per pizzaTime: 30 minutes, plus any time for making the dough

Ingredients:

• Low sodium pizza dough
• 2 cloves garlic, pressed or minced
• 1-2 tablespoons olive oil
• 1 ounce goat cheese
• 2 tablespoons sour cream (or yogurt, or milk)
• 1-2 tablespoons caramelized onions
• 1/4 cup grilled pineapple, cut small
• Fresh basil

Instructions:

1. Preheat oven to 475 degrees F.
2. Mix garlic with olive oil and spread evenly over the dough.
3. Mix goat cheese with sour cream and spread over the crust.
4. Add caramelized onions and grilled pineapple.
5. Bake for 10-12 minutes.
6. Top with fresh basil before or after baking.

Fresh Mozzarella, Caramelized Onion, Garlic, Tomato, and Basil Pizza

Ingredients:

• Low sodium pizza dough
• 2 cloves garlic, pressed or minced
• 2 tablespoons olive oil
• 1-2 tablespoons caramelized onions
• 2 ounces fresh mozzarella cheese, cut into small cubes
• Handful of tomatoes, seeded if watery
• Fresh basil
• Balsamic reduction (optional)

Instructions:

1. Preheat oven to 475 degrees F.
2. Mix garlic with olive oil and spread evenly over the dough.
3. Spread caramelized onions over the dough.
4. Add mozzarella cheese and tomatoes.
5. Bake for 10-12 minutes.
6. Top with fresh basil and drizzle with balsamic reduction for a sweet finish.

Tomato, Garlic, Swiss Cheese, and Basil Pizza

Ingredients:

• Low sodium pizza dough
• 2 cloves garlic, pressed or minced
• 2 tablespoons olive oil
• 2 ounces Swiss cheese
• 1/2 cup thinly sliced tomatoes, seeded if watery
• 1/2 cup fresh basil
• Dried oregano
• Balsamic reduction (optional)

Instructions:

1. Preheat oven to 475 degrees F.
2. Mix garlic with olive oil and spread evenly over the dough.
3. Add Swiss cheese and tomatoes.
4. Sprinkle with dried oregano.
5. Bake for about 10 minutes.
6. Drizzle with balsamic reduction for a sweet finish.

Zucchini, Caramelized Shallots, Swiss Cheese, and Basil Pizza

Ingredients:

• Low sodium pizza dough
• 2 tablespoons caramelized shallots
• 2 ounces Swiss cheese
• 1/2 cup thinly sliced yellow zucchini
• 1/2 cup fresh basil
• Dried oregano
• Olive oil
• Red pepper flakes (optional)

Instructions:

1. Preheat oven to 475 degrees F.
2. Spread caramelized shallots on the dough.
3. Top with Swiss cheese and zucchini.
4. Sprinkle with dried oregano.
5. Bake for about 10 minutes.
6. Drizzle with olive oil and top with red pepper flakes.

Mushroom, Garlic, Swiss Cheese, and Thyme Pizza

Ingredients:

• Low sodium pizza dough
• 2 cloves garlic, pressed or minced
• 2 tablespoons olive oil
• 2 ounces Swiss cheese
• 1/2 cup thinly sliced mushrooms
• 1 tablespoon fresh thyme
• Olive oil

Instructions:

1. Preheat oven to 475 degrees F.
2. Mix garlic with olive oil and spread evenly over the dough.
3. Add Swiss cheese and mushrooms.
4. Sprinkle with fresh thyme.
5. Bake for about 10 minutes.
6. Drizzle with olive oil.

Tips for a Successful Low Sodium Pizza Experience

• Read Labels: Always check the labels of all ingredients to monitor sodium content.
• Make Ahead: Parts of this low sodium pizza recipe can be made ahead of time and refrigerated or frozen. It’s easy to make the salt free pizza dough ahead of time, or double the recipe and freeze some for later.
• Customize: This recipe is great for a family dinner, as everyone can add their own toppings and customize to their hearts desire. And pizza is a crowd-pleaser that everyone is sure to love!
• Experiment: Don't be afraid to experiment with different toppings and flavor combinations to find your favorites.
• Enjoy: Transitioning to a low sodium pizza lifestyle can be delicious and satisfying with the right strategies. By planning ahead and utilizing high-quality ingredients, you can enjoy pizza night without compromising on taste or health.

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