This is a quick and easy homemade pizza that is very low in fat and uses no dairy or any kind of vegan cheese. The pizza provides servings of vegetables, mushrooms, and grains. It provides healthy carbohydrates, fiber, protein, and is very low in fats. It is also a source of numerous vitamins, minerals, phytonutrients, and antioxidants. This can be a great pizza choice for anyone who is looking to lose weight or desires a lighter pizza meal. Unlike regular pizza, which is full of health problems because it contains unhealthy carbohydrates, protein, and fat, animal products, and is high in calories, this plant-based pizza is nutritionally advantageous for us.

Characteristics

Type: Anytime meal or snack
Prep time: ~ 15 mins
Servings: Makes one 14-inch pizza

  • Vegan / Plant-based
  • Wheat or Gluten-free (depending on crust choice)
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Sugar-free

Goodies Needed*

INGREDIENTS:

TOOLS:

Preparation Steps

  1. Preheat oven to 425 F degrees.
  2. Spread a desired amount of your chosen sauce or hummus on the pizza crust.
  3. Wash the spinach, remove excess water using a salad spinner, and spread it evenly on top of the pizza.
  4. Wash the mushrooms, trim the ends if needed, and slice thinly. Layer the mushrooms on top of the spinach.
  5. Wash the tomato(es), cut out the core, and cut into thin wedges. Layer the tomatoes on top of the mushrooms.
  6. Wash the cauliflower and cut into very small chunks. Toss the cauliflower evenly across the pizza.
  7. Slice or cut the kalamata olives into smaller pieces. Toss evenly on top of the pizza.
  8. Place into the oven when it is ready and set a timer for 10 to 15 minutes, depending on whether you prefer your pizza softer or crispier.
  9. Once the pizza has finished cooking, let it cool for a few minutes, cut into desired slices, and enjoy.

Meal Nutritional Benefits

Organic Whole Wheat

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients and antioxidants
  • provides vitamins, specifically most B vitamins
  • provides minerals, especially manganese, selenium, magnesium, phosphorus, iron, zinc, and copper
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • Health Tips: Avoid processed wheat-containing foods, even if whole. Choose organic wheat, as conventional wheat carries many health risks and includes toxic glyphosate residue. Choose organic stone-ground whole wheat flours for highest safety and nutrient integrity.

Crimini Mushrooms

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide antioxidants, anti-inflammatory, and anti-microbial benefits
  • provide vitamins, especially B vitamins, including vitamin B12 and folate
  • provide minerals, especially selenium, copper, potassium, phosphorus, and zinc
  • support optimal health, weight, healing, and prevention
  • support immune function and protect against infections
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes type 2, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Cauliflower

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Olives (all varieties)

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, K, and some B vitamins
  • provide minerals, especially in calcium and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases
  • Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.

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