I’m Trying to Eat Healthier, Can I Still Have Pizza?

When you think of healthy dinner staples, pizza might not be the first dish that comes to mind. But let’s be honest, we all love pizza, right? I feel like you wouldn’t be reading this post if you weren’t curious as to how you can still have one of America’s favorite foods on a healthy diet. Let’s talk things through. 

In this post, we’re going to get into the nitty gritty of how you can still have balance when eating pizza. We’ll give you strategies on how to amp up the protein and capitalize on the veggie factor, so pizza becomes not just a delicious, but also satisfying meal. But before we get into any of that, can we chat about making peace with pizza? 

Now before you roll your eyes, hear me out. For many of us, pizza is a forbidden food. And when we become hyperfixated on a health goal and we restrict certain foods, that can actually make us want those forbidden foods all the more. Psychologists have studied restriction. When we tell ourselves that pizza is bad, or we can only have one slice, it actually triggers something in our brain that tells us we want pizza even more!

Have you ever taken a ball away from a child or a dog? Did you notice that once you took the ball away they became hyperfixated on getting that ball back? The same goes for food. 

So, how do you have pizza but not go crazy on it? This process takes a bit to work through, but through a combination of choosing more satisfying ingredients, mindful eating and truly being present with your food, and allowing yourself to have as much as your body wants and needs, it is possible. 

If this sounds good in theory, but you’d like more help navigating things like making peace with pizza, our dietitians would love to help you! We are the experts in working alongside individuals to help them find freedom with all food, not just pizza. 

Now let’s dive into how we make pizza night not only fun but also nutritious, packed with protein, and family-friendly.

The Pizza Foundation:

Healthier Dough Choices

To kick off our pizza night, let’s make some intentional choices about the crust. Instead of traditional pizza dough, high-fiber tortillas or a homemade two-ingredient dough made from Greek yogurt and self-rising flour are great options. This way, we’re balancing out the carbohydrate in the crust with more fiber and protein, making our pizza a more filling and satisfying experience.

More Cheese, Please: Getting Your Protein Fix

Now, let’s talk about the cheese. Part-skim mozzarella is a great option because it provides a great balance of flavor and nutrition. A ½ cup serving packs about 150 calories and 14 to 16 grams of protein—making it a fantastic choice for those looking to increase their protein intake. With this amount of cheese, we’re well on our way to meeting our protein needs for the meal.

Additional toppings like shredded chicken, uncured pepperoni or chicken sausage and even goat cheese are other great options to amp up the protein.

Cottage Cheese: The Unsung Hero

On some nights, we switch things up by incorporating cottage cheese as a protein source on our pizza. Blending cottage cheese can create a creamy base to spread over your pizza dough for a white-pizza recipe. Feel free to still use pizza sauce, and all your favorite pizza toppings. There are even recipes out there using cottage cheese in the crust!

A Salad Worth Savoring

Pairing your pizza with a hearty side salad can add a lot of color and additional nutrients like fiber, vitamins and minerals. Greek salad is one of my personal favorites. Imagine a colorful mix of crunchy lettuce, ripe tomatoes, cucumbers, briny olives, and feel free to load up on the feta, or even cashews or sunflower seeds for an additional protein (and healthy fat) boost.

Making It Your Own

What I appreciate most about pizza night is its versatility. You can easily customize toppings to suit your family’s preferences while maintaining a focus on health. Whether you’re adding lean proteins like grilled chicken or turkey pepperoni or loading up on veggies, the options are endless.

A Family Tradition with a Twist

So there you have it—pizza night in our house is more than just a treat; it’s a chance to bring the family together over a meal that is both enjoyable and nutritious. I’d encourage you to get the kids involved and ask them what toppings they’d like to add to their pizza.

Next time you’re planning your week, consider adding a high-protein pizza night to your dinner rotation. Your family will love it, and you’ll feel good knowing you’re serving up a balanced meal. Enjoy!

Written by our Registered Dietitian and board certified specialist, Megan Rose.