If the thought of pizza night makes you swoon, you’ll be happy to know that you don’t have to give up this family-favorite comfort food in an effort to reach your health and fitness goals. When made mindfully, pizza can be enjoyed as part of a healthy and wholesome diet. How, you ask? Enter: anti-inflammatory pizza. From cauliflower crust pizza, to pizza bases made gluten and dairy-free, there are so many ways to prepare your dish without compromising taste or flavor. And, despite being healthy, we guarantee these anti-inflammatory pizza recipes will remain a family favorite! So, let’s get cooking.
Pizza & Inflammation: What to Know
If you’re wondering why pizza is often considered indulgent or unhealthy, it’s likely due to its association with inflammation. And if you take a deep dive into the ingredients, it’s easy to understand why! For starters, traditional pizza is typically prepared with inflammatory ingredients such as refined flour, dairy-filled cheese, and pizza sauce made with sugar or refined oils. Then, there are toppings to consider (think: processed meats like pepperoni and sausage, or globs of high-calorie ranch dressing).
Full of simple and added sugars, saturated fats, and preservatives, these inflammatory ingredients have been shown to spike blood sugar levels, and can wreak havoc on our gut health, just to name a few.
However, by opting for healthy ingredient alternatives like unsweetened pasta sauce, gluten-free or cauliflower crusts, and nutrient-dense toppings like roasted veggies, you can transform your favorite inflammatory pizza into a delicious and nutritious dish.
RELATED: 13 Sneaky Inflammatory Foods to Remove From Your Kitchen
How to Build a Healthy Homemade Anti-Inflammatory Pizza
Step #1: Choose a Healthy Pizza Crust Base
Building your healthy pizza begins with the crust! Rather than using refined flours (like all-purpose flour), opt for more nutritious alternatives like whole wheat, spelt, or gluten-free crusts. Unlike white flours, which are void of fiber and nutrients, whole grain and gluten-free alternatives are a better choice when it comes to reducing inflammation and supporting a healthy lifestyle.
Here are some nutrient-dense pizza crust alternatives to consider:
- Cauliflower pizza crust
- Gluten-free pizza crust (made with almond or chickpea flour)
- Sweet potato pizza crust
- Zucchini or spaghetti squash pizza crust
Keep scrolling for recipes! And if you’re looking for a single-serve option, you could also load up a portobello mushroom cap or grain-free tortilla with your favorite toppings and bake it like a pizza.
Step #2: Opt For an Unsweetened Tomato Sauce
Many store-bought sauces contain sneaky ingredients that can contribute to inflammation, like added sugar and refined oils. If you’re choosing store-bought, make sure to read the ingredients — the simpler the ingredients, the better! Try to avoid products that contain added sugar and inflammatory oils like canola or vegetable oil. Instead, look for sauces made with tomatoes, spices, and healthy oils like olive oil or avocado oil.
Alternatively, you can make your own! Follow your favorite recipe, or try this simple sugar-free tomato sauce.
Ingredients:
- 1 14 oz can crushed tomatoes, unsweetened
- 1 tbsp extra-virgin olive oil
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- Sea salt and black pepper, to taste
Directions:
Step #1: In a saucepan, heat the olive oil over medium heat.
Step #2: Add the minced garlic and saute for about 1-2 minutes, until fragrant. Next, add crushed tomatoes, oregano, basil, salt, and pepper.
Step #3: Simmer the sauce on low heat for 10-15 minutes, stirring occasionally.
Step #4: Once the sauce has slightly thickened, remove it from the heat to cool. Serve immediately or store in an airtight jar in the refrigerator for future use.
Step #3: Flavor Your Pizza With Nutrient-Dense Toppings
It wouldn’t be a pizza without the toppings! And with so many anti-inflammatory options, you can keep your pizza nutritious and delicious.
Here are some anti-inflammatory toppings to consider:
- Leafy greens like spinach, kale, or arugula
- Colorful veggies such as bell peppers, cherry tomatoes, zucchini, and red onions
- Antioxidant-rich veggies such as artichokes and broccoli
- Plant-based protein such as chickpeas
- Omega-rich fats such as avocado and olives
- Fresh herbs and spices such as garlic, basil, and oregano
- Dairy-free cheese such as nutritional yeast, or nut-based mozzarella made from almonds or cashews
3 Healthy Anti-Inflammatory Pizza Bases
#1 Cauliflower Crust Pizza
Ingredients:
- 1 medium head cauliflower, grated (about 3 cups)
- 1 large egg, whisked
- ½ cup shredded mozzarella cheese (or dairy-free alternative)
- 1 tsp dried oregano
- ½ tsp garlic powder
- Sea salt and black pepper, to taste
Directions:
Step #1: Preheat your oven to 425°F and line a baking sheet with parchment paper.
Step #2: Using a food processor, grate the cauliflower into a rice-like texture.
Step #3: Next, steam the cauliflower rice over the stove or in a microwave-safe bowl for about 5-6 minutes. Once steamed, set aside to cool.
Step #4: Pour the cauliflower onto a clean kitchen towel and wring out the excess moisture. Note: this step is essential to achieve a crispy crust!
Step #5: Once the liquid is drained, combine the cauliflower, beaten egg, mozzarella (or dairy-free cheese), oregano, garlic powder, salt, and pepper in a mixing bowl. Mix well until a dough forms.
Step #6: Spread the cauliflower dough onto the prepared baking sheet and shape it into a pizza crust.
Step #7: Bake the crust for 12-15 minutes or until it turns golden brown and starts to crisp up around the edges.
Step #8: Remove the crust from the oven, add your preferred sauce and toppings, then return it to the oven for an additional 8-10 minutes or until the toppings are cooked and the cheese is melted.
Almond Flour Pizza Crust (Dairy & Gluten-Free)
Ingredients:
- 1 ½ cups almond flour
- 1 tbsp ground flaxseed
- 2 tbsp water
- 1 tbsp olive oil
- 1 tsp dried oregano
- ½ tsp garlic powder
- Sea salt and black pepper, to taste
Directions:
Step #1: Preheat the oven to 375°F and line a baking sheet with parchment paper.
Step #2: Next, prepare a flax egg. In a small bowl, mix the ground flaxseed with water and let it sit for a few minutes until it becomes a gel-like consistency.
Step #3: Once the flax egg has set, combine the almond flour, flaxseed egg, olive oil, dried oregano, garlic powder, salt, and pepper in a large mixing bowl. Mix until a dough forms.
Step #4: Place the dough on the prepared baking sheet and use your hands to form a pizza crust shape.
Step #5: Bake the crust for 15-18 minutes or until it becomes lightly golden and slightly crispy around the edges.
Step #6: Remove the crust from the oven and add your desired sauce and toppings. Return it to the oven for an additional 8-10 minutes or until the toppings are cooked, and the pizza is heated through.
Sweet Potato Pizza Crust
Ingredients:
- 2 medium sweet potatoes, peeled and grated (about 2 cups)
- ½ cup almond or chickpea flour
- 1 large egg (or flax egg)
- 1 tsp dried oregano
- ½ tsp garlic powder
- Sea salt and black pepper, to taste
Directions:
Step #1: Preheat the oven to 425°F and line a baking sheet with parchment paper.
Step #2: Grate the sweet potatoes in a food processor. Then, place the grated sweet potatoes in a clean kitchen towel and wring out any excess moisture.
Step #3: Add the sweet potatoes to a large mixing bowl along with the flour, egg, dried oregano, garlic powder, sea salt, and black pepper. Mix well until a dough-like consistency forms.
Step #4: Spread the sweet potato dough onto the prepared baking sheet and shape it into a pizza crust.
Step #5: Bake the crust for 15-18 minutes or until it becomes firm and lightly golden.
Step #6: Remove the crust from the oven and add your sauce and toppings of choice. Return it to the oven for an additional 8-10 minutes or until the toppings are cooked, and the pizza is heated through.
The Tastiest Anti-Inflammatory Pizza Combos
Protein-packed pizza: cauliflower crust + tomato sauce + shredded chicken + spinach + chickpeas + avocado
Mediterranean pizza: gluten-free crust + tomato sauce + spinach + cherry tomatoes + kalamata olives + roasted red bell peppers + artichoke hearts + feta + basil
Dairy-free buffalo pizza: sweet potato crust + roasted cauliflower + red onion + Greek yogurt ranch dressing + buffalo sauce
Veggie pizza: cauliflower crust + tomato sauce + broccoli + zucchini + red onion + mushrooms + spinach + almond-based mozzarella + basil
Pesto pizza: gluten-free crust + pesto sauce + arugula + broccoli + artichokes + dairy-free mozzarella
Have Yourself An Anti-Inflammatory Pizza Party
With a little know-how, pizza can certainly be enjoyed as part of an anti-inflammatory and healthy diet — and it’s as easy as making a few simple swaps. Whether you opt for store-bought or homemade, these healthy alternatives will help satisfy your cravings in a delicious and nutritious way. So, schedule a pizza night and get ready to enjoy a healthy twist on your favorite comfort food.
