Entrees · Vegetarian

Healthy Whole-Grain Individual Pizza

Pizza is a tough food to consume in moderation, and it’s a staple in many diets in America.  Breaking it down into it’s basic ingredients, it doesn’t have to be unhealthy. Cheese, tomato sauce and crust.  This individual pizza is a decent portion size, yet provides much less carbohydrates and fat compared to what a typical person would consume in one sitting.  Making it into an individual pizza helps control portion size.

Also, check out the protein content: 40 grams!  You definitely feel satisfied after eating this pizza.  Thanks to the vital wheat gluten flour and cheese.

Here is the recipe:

Healthy Whole-Grain Individual Pizza

Makes 1 serving.  Requires about 30 minutes from start to finish.



1/4 cup   whole wheat flour

1/4 cup    all purpose flour

1/4 cup    vital wheat gluten flour

1 1/2 tsp  baking powder

1/4 cup   unsweetened applesauce

1/4 cup   water


1/4 cup    tomato sauce

1/4 tsp     each: garlic powder, onion powder, Cajun seasoning (optional)

1/2 cup    chopped vegetables (i.e. spinach, mushrooms, etc)

1/4 cup    fat free shredded cheese


1. preheat oven to 425 degrees Fahrenheit

2. in a medium-sized mixing bowl, sift together flours and baking powder, then stir in applesauce

3. when dough is crumbly, add water and mix with hands until dough forms.  add water very slowly; too much will make dough too sticky

4. press dough onto a greased cookie sheet or pizza stone to desired size.  A smaller diameter will have a thicker crust and a larger diameter will be a thinner crust

5. spread tomato sauce to about 1/2 inch from the edge of the crust and sprinkle with any desired seasonings (garlic powder, Cajun, etc)

6. sprinkle vegetables on top, then the cheese

7. bake for 13-15 minutes until cheese is melted and crust is lightly browned

Healthy Whole-Wheat Individual Pizza

Healthy Whole-Wheat Individual Pizza

Healthy Whole-Wheat Individual Pizza

Nutrition Facts: 1 pizza: 430 calories, 2 grams of fat (0 grams of saturated fat), 740 mg sodium, 60.5 grams of carbohydrate (4 carb choices), 6 grams of fiber, 7 grams of sugar, 40 grams of protein


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