This quick, easy homemade pizza is very low in fat and uses no dairy or vegan cheese. Instead, it includes the goodness of hummus, vegetables, mushrooms, and whole grains. It provides healthy carbohydrates, fiber, and protein while staying low in fat. It is also a source of numerous vitamins, minerals, phytonutrients, and antioxidants. This can be a great pizza choice for anyone looking to lose weight or wanting a lighter pizza meal. Unlike regular pizza, which can be unhealthy because it contains unhealthy carbohydrates, protein, and fat, animal products, and is high in calories, this plant-based pizza is nutritionally advantageous.
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:
- Wholesome crust or pita bread
- Organic Hummus — homemade hummus or purchased; any variety
- 2 cups Organic Spinach
- 4 to 6 Organic Crimini Mushrooms
- 1 large or 2 smaller Organic Tomatoes
- 1 cup Organic Cauliflower — finely chopped
- 1/2 cup Organic Pitted Kalamata Olives
- Optional: Organic Dried Herbs — to sprinkle on top
TOOLS:
- Oven
- 14-inch Stainless Steel Pizza Pan
- Optional: Salad Spinner
- Optional: Pizza Cutter
Preparation Steps
- Preheat oven to 425 F degrees.
- Spread a desired amount of your chosen sauce or hummus on the pizza crust.
- Wash the spinach, remove excess water using a salad spinner, and spread it evenly on top of the pizza.
- Wash the mushrooms, trim the ends if needed, and slice thinly. Layer the mushrooms on top of the spinach.
- Wash the tomato(es), cut out the core, and cut into thin wedges. Layer the tomatoes on top of the mushrooms.
- Wash the cauliflower and cut into very small chunks. Toss the cauliflower evenly across the pizza.
- Slice or cut the Kalamata olives into smaller pieces. Toss evenly over the pizza.
- Place the pizza in the oven and bake for 15 minutes.
- 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 calcium and iron
- support optimal health, weight, healing, and prevention
- support healthy blood pressure, blood sugar, and cholesterol levels
- protect against cardiovascular disease, cancer, type 2 diabetes, 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.