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Healthy Pizza Crust and Sauce

Home made gourmet pizza can be heart-healthy when you use your imagination and some creativity. To make nutritious pizza, focus on the construction of the pizza.

Pizza Crust

You can make your own pizza crust. If you do not have the time or inclination to do so, use a prepared crust with less than two grams of fat per serving. To make individual pizzas at home, use fat-free flour tortillas lightly brushed with extra virgin olive oil. You can also spray the flour tortillas with an olive oil flavored nonstick spray. For a crispy crust, use a pizza stone or pizza screen.

Pizza Sauce

Tomato sauces can be home made (see recipe below) or store bought. If you purchase one from the store, look for a sauce that contains less than 1.5 grams of fat per one-fourth cup serving. The following home made sauce recipe is easy to make and contains less than one gram of fat per one-half cup.

No Cook Tomato Sauce Recipe


1 28-ounce can crushed tomatoes
3 ounces tomato paste
1 teaspoon salt
2 teaspoons dried oregano
1 teaspoon garlic powder
1 tablespoon crushed garlic
1 tablespoon freshly grated Parmesan cheese


Mix all ingredients in a bowl, cover with plastic wrap, and refrigerate overnight. Use one-half cup of the sauce for a 13-inch pizza crust or a large tortilla.

Extra Tips

Cheese: To make your pizza heart-healthy, you will need to use cheeses made with skim milk. You also can substitute light or non-fat cheeses in place of high fat cheeses.

Toppings: Try different herbs and spices as your topping. Fresh basil leaves placed on slices of fresh tomatoes sprinkled with Parmesan makes a delicious pizza topping.

Nutrition Information

Recipe makes 8 servings.
Serving size: 1/2 cup.

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