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This high protein and Low Calorie Pizza recipe will satisfy your cravings on a weight loss diet. Quick and easy to make, it has a fluffy golden crust with a cheesy topping. It tastes so delicious that you won’t guess the whole pizza has just 460 calories!
My nutrition coaching clients often ask me if they can eat pizza on a low calorie diet. They are so surprised when I reply back yes. Anything can fit into a fat loss diet, also meals you’d never thought of. Low calorie fries, low calorie ice cream, low calorie banana bread, and now even pizza. This recipe is similar to my protein pizza and cottage cheese pizza crust, but I’ve adjusted it to fit into your calorie targets for the day.
Finally a low cal pizza that actually tastes good—this is not just another flatbread, tortilla or egg white pancake. My Napolitanen-style pizza is as soft and fluffy as the Italian, with a cheesy topping you won’t be able to resist.
Why you will love this recipe
- Quick and easy – My low calorie pizza crust is made with 2 main ingredients and no yeast. It doesn’t require any rising or kneading, and it comes together in under 30 minutes, baking included.
- So satisfying – A soft and fluffy dough features a delicious cheesy topping. It tastes just as Domino’s or Pizza Hut (if not better), but is healthier and good for the diet.
- Low cal and high protein – Clocking at 57 calories per slice, it’s also high in protein and low in fats. You can eat the entire pizza all by yourself, the whole thing has just 460 calories!
- Customizable – From a simple Marinara or Margherita to pepperoni, there are so many ways to make it yours. Feel free to add any topping that fits your macros (if tracking).
Ingredients
This easy diet pizza requires just a handful of ingredients. Here are more details along with substitutes, precise quantities for each can be found in the recipe card at the bottom.
- Greek yogurt – To keep calories and fat low, I used nonfat plain Greek yogurt. Plus, it adds a punch of protein. Although higher in calories, 2% fat and full-fat Greek yogurt work too. As an alternative, replace with high protein yogurt, Skry, quark, or nonfat whipped cottage cheese. Can’t eat dairy? Swap it for dairy-free Greek-style yogurt.
- Wholewheat flour – Wholewheat flour is unprocessed and unrefined, containing more fiber and nutrients. If needed, substitute it with all-purpose or self-rising flour. Gluten-free baking flours work too, but the dough consistency may change slightly. With some adaptations, oat flour, almond flour and coconut flour might also be used.
- Baking powder – This is the main leaving agent, allowing the pizza crust to rise without yeast. Skip baking powder, if using self-rising flour.
- Pizza sauce – I like making my own from sugar-free tomato sauce, little extra virgin olive oil and Italian seasonings. Marinara sauce, Italian passata, or store-bought options are also perfect. Ketchup is not recommended.
- Shredded cheese – I developed this recipe with low fat mozzarella cheese, but also low fat cheddar cheese, Parmesan cheese or dairy-free shredded cheese work. Another option I like is low calorie protein cheese.
How to make low calorie pizza
You can find the printable recipe at the end of this blog post, but for now here’s an overview with step-by-step pictures.
- Prep for baking. Preheat oven to 360°F (180°C) and line a baking sheet with parchment paper. Remove any liquid on top the Greek yogurt, if any is present.
- Make the dough. In a large bowl combine whole-wheat flour with baking powder and Greek yogurt. Using either a fork, your hands, or a hand mixer, quickly stir until it comes to form a dough. Adjust with more flour if it is sticky or a bit of Greek yogurt if it is too dry. If you have some extra time, cover the dough and let it rest in the fridge for 10 minutes.
- Make the pizza. Transfer the mixture over a clean floured surface and knead to form a soft dough ball. With the aid of a rolling pin and your hands, shape into a round of about 6-inch (15 cm), with the edges thicker than the center. Sprinkle more flour if it gets sticky.
- Top the crust. Spread the pizza sauce over the crust, leaving a slight border around the edges. Add extra toppings if desired, and sprinkle with shredded mozzarella cheese.
- Bake. Bake in hot oven for 15 to 20 minutes, or until the cheese has melted and the crust is golden brown. Let cool for 5-10 minutes before serving.
As an alternative, you can also air fry it. Bake the pizza in hot air fryer at 360ºF (180°C) for 12 to 15 minutes, or until the cheese has melted and the crust is golden.
The best low calorie pizza toppings
I topped my low calorie pizza base with homemade pizza sauce and low fat shredded cheese. It’s quite simple, but highly satisfying. If you’re craving more (and if your macros allow it), here are some of the most diet-friendly toppings. I ranked them from lowest calories to highest.
- Veggies (35 kcal per 100 g) – Sliced mushrooms, bell peppers, grilled zucchini and eggplant, onions, or sliced tomatoes are some of the lowest calorie pizza toppings. They’ll add flavor and volume to stay full for longer.
- Chicken (110 kcal per 100 g) – Top with cubed grilled chicken, shredded chicken breast or Rotisserie chicken (but watch out for extra calories). Grilled chicken breast works too. White meats are perfect to add more protein with little fat.
- Tofu (123 kcal per 100 g) – If you’re vegan, ditch meaty toppings for crispy baked tofu. Plain or smoked tofu are both great here.
- Lean ham (132 kcal per 100 g) – Fat free ham or turkey ham are delicious meaty toppings, packed with protein but low in calories. To keep things healthier, I always try to purchase low sodium ham.
- Ground turkey (143 kcal per 100 g) – A low cal alternative to ground meat, it’s satisfying and high in protein. Cook ground turkey and add it on top of the crust before baking.
- Lean sausage (180 kcal per 100 g) – It adds juiciness, flavor and protein with little extra calories. Cook the sausage and chop it on top of the crust before baking. It pairs so well with sliced bell peppers and onions.
- Low cal pepperoni (240 kcal per 100 g) – For a low calorie Meat Lover’s pizza, shop for fat reduced pepperoni. Sometimes I find a good one at Aldi.
Recipe tips
- Let the dough rest before rolling it out – After mixing the dough, give it about 10 minutes to sit. This helps the flour fully hydrate and makes the dough easier to roll—less sticky, and it holds its shape better.
- Adjust the dough based on the flour you’re using – Not all flours absorb moisture the same way, so don’t worry if you need a bit more of yogurt or a sprinkle of flour. The dough should be soft but not sticky.
- Top it your way – This low calorie pizza is just the base. Feel free to add your favorite toppings. Whether you’re into veggie, spicy BBQ chicken, pepperoni, or a classic Margherita, it’s so easy to customize.
- Double the recipe for meal prep – If you’re into meal prepping, make a bigger batch and bake a large pizza or two smaller ones. It keeps great in the fridge or freezer and makes staying on track with your diet (and budget) way easier.
How to store and freeze
Got leftovers or meal prepping? No worries—this pizza stores very well. Once it has cooled down, pop the slices into an airtight container and stash them in the fridge. They’ll stay fresh for up to 3 days, making it a lifesaver for busy weeknights or post workout dinners.
For a longer storage, freeze it. Slice the pizza first, then wrap each piece individually in parchment paper. Place the wrapped slices into a freezer-safe zip-top bag and freeze for up to 3 months. When you’re ready to serve, reheat your frozen low calorie pizza in the oven or air fryer at 350°F (180°C).
Diet pizza – Calories and macros
This recipe gives 8 slices, but you can definitely eat the entire pizza and still stay in your calories. Here are the approximated nutritional values, provided both for one slice and for the entire pizza.
| One Slice | One Pizza | |
|---|---|---|
| Calories (kcal) | 57.6 kcal | 460 kcal |
| Protein (g) | 4.1 g | 32.8 g |
| Carbohydrates (g) | 8.1 g | 65 g |
| Fats (g) | 0.9 g | 7.2 g |
Frequently asked questions
The lowest calorie options usually have a thin crust, use low fat cheese, skip greasy meats, and keep toppings light. Homemade versions like this one are your best choice. You control everything, from the base to the toppings.
Absolutely! You can enjoy pizza—or anything you want—in moderation, also if you want to lose weight. For an homemade alternative, you can try this low calorie version that is so so easy to make and perfectly fits your goals.
At 173 kcal per 100 g, low fat mozzarella is my recommendation—it’s lower in calories but still melts great. You can also try reduced-fat cheddar or even protein cheese for a macro-friendly topping.
Yes, definitely! Just swap the Greek yogurt for a dairy-free alternative (such as Greek-style soy yogurt) and use vegan shredded cheese. You can also load it up with veggies and plant-based protein like crispy tofu, tempeh or seitan.
More low calorie dinners
- Cottage cheese lasagna
- Cottage cheese pizza crust
- Cajun chicken pasta
- Cottage cheese flatbread
- Chicken taquitos
- Egg white frittata
Low Calorie Pizza
Ingredients
- ¾ cup (110 g) whole-wheat flour, or all purpose flour
- ⅓ cup (80 g) Greek yogurt, nonfat used
- ¾ tsp baking powder
Pizza Topping
- ¼ cup (60 g) pizza sauce, see notes for my easy recipe*
- 3 tbsp shredded mozzarella cheese, low fat
Instructions
- Preheat oven to 360°F (180°C) and line a baking sheet with parchment paper.
- Remove any liquid on top of the Greek yogurt, if any is present.
- In a large bowl combine whole-wheat flour with baking powder and Greek yogurt. Quickly stir until it comes to form a dough – adjust with more flour if it is sticky or a bit of Greek yogurt if it is too dry. If you have some extra time, cover the dough and let it rest in the fridge for 10 minutes.
- Transfer the mixture over a clean floured surface and knead to form a soft dough ball.
- With the aid of a rolling pin and your hands, shape into a round of about 6-inch (15 cm), with the edges thicker than the center. Sprinkle more flour if it gets sticky.
- Spread the pizza sauce over the crust, leaving a slight border around the edges. Add extra toppings if desired, and sprinkle with shredded mozzarella cheese.
- Bake in hot oven for 15 to 20 minutes, or until the cheese has melted and the pizza crust is golden brown. Let cool for 5-10 minutes before serving.
Notes
- Ingredients: ¼ cup tomato sauce, 1 tsp olive oil, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp dried oregano, a pinch of dried basil, salt, black pepper, and red pepper flakes (optional).
- Directions: Mix all ingredients in a bowl until well combined. Let sit for a few minutes to enhance flavor, then use immediately or store in the fridge for up to 5 days.
- To store: Store in an airtight container for up to 3 days. Reheat at 350°F (175°C) for 5-7 minutes or in a skillet for a crispier texture.
- To freeze: Wrap slices individually and freeze for up to 2 months. Reheat from frozen at 350°F (175°C) for 10-12 minutes—avoid microwaving to prevent sogginess.
- Nutritional values are calculated for 1 slice.
- Nutritional values are approximations only. For more precise values, I recommend calculating your own.
Better than the bought one
Hey Emma,
thank you so much for your kind feedback! I’m so glad you liked my low calorie pizza recipe 😉
Best regards,
Matteo