Low Calorie Pizza
This post may contain affiliate links. See my disclosure policy.
My low calorie pizza features a golden, chewy crust topped with a homemade pizza sauce and your choice of toppings. Each slice comes in significantly lighter than traditional pizza. It’s an easy option for a more balanced pizza night.
I’m not ashamed to admit I’ve tried just about every lighter pizza variation out there. While some were good, none quite matched the texture and flavor of a classic slice. Traditional pizza can contain 200–300+ calories per slice, depending on the crust and toppings, which adds up quickly. So I went back to my kitchen to develop my own version.
I use my Greek yogurt dough as the base, replacing part of the traditional flour-and-oil dough while still baking up golden and chewy. Paired with a simple sauce and measured toppings, it creates a pizza that’s lighter per slice while still delivering the structure and flavor of any good pizza.
Table of Contents
Why I love this recipe
- The dough is easy to make. Thanks to the magic of self-rising flour, there’s no yeast, kneading, resting, nada.
- The perfect texture. The pizza crust is crispy on the outside and pillowy soft in the center, with a subtle tang from the yogurt.
- Fast. Again, no kneading or rest time means the entire process is quick.
- Customizable. Like any good pizza recipe, you can add any toppings you want. I left a few low-cal, high-protein options below.
Key Ingredients
Here’s what goes into this low calorie pizza crust, along with kitchen notes. Full measurements are in the recipe card below.
- Self-rising flour. This is one of my favorite ingredients for baking. It’s essentially a combination of all-purpose flour, baking powder, and salt. When mixed with yogurt, you get an elastic, pliable dough. If you don’t have any on hand, you can easily make your own.
- Non-fat Greek yogurt. To give the dough elasticity. The yogurt bakes into the dough and doesn’t leave a noticeable tang. You can also use plain yogurt, though it will be higher in calories.
- Salt. Even though the self-rising flour has a little salt, we add a pinch more just to balance out the flavor.
- Italian seasoning. Optional, but it adds an Italian flavor to the dough.
For the low-calorie pizza sauce:
- Tomato sauce. Also known as passata (not ketchup). Use one with no added sugar or salt.
- Spices. I’m using garlic, onion powder, salt, pepper, and Italian seasoning for flavor.
- Brown sugar substitute. Most pizza sauces have some sugar, so we cut the calories by adding a sprinkle of a brown sugar substitute.
- Toppings. I used part-skim mozzarella cheese, but any fat-free or low-fat cheese works. I also added turkey pepperoni for extra protein.
Topping ideas
Don’t feel obligated to keep your pizza plain. Get creative! Some of my favorite lower-calorie toppings are onions, spinach, mushrooms, olives, or fresh basil.
Proteins like lean ground turkey, chicken sausage, or sliced chicken breast will help you feel fuller for longer.
How to make low calorie pizza
Step 1- Prep. Preheat the oven and line a pizza pan with parchment paper. Whisk together the tomato sauce ingredients.
Step 2- Make the dough. Combine the dough ingredients in a bowl until smooth.
Step 3- Shape. Transfer the dough ball to a floured kitchen surface and roll it to about 10 inches wide. Place it on the prepared pan.
Step 4- Assemble. Pour the sauce over the crust, and add half the cheese and all of the pepperoni. Top with the remaining cheese.
Step 5- Bake. Bake until the cheese melts and the crust is golden. Let it cool briefly before slicing.
Arman’s recipe tips
- Use a stand mixer (optional). While I prefer mixing the dough by hand, a stand mixer helps incorporate the yogurt evenly and create a smoother texture.
- Consider the pan. For a thicker, crispier crust, bake in a preheated cast iron skillet. For a thinner crust, use a pizza pan or sheet tray.
- Lightly oil sticky dough. Depending on the yogurt, sometimes the dough can be tacky. If you’re having difficulty stretching it to fit the pizza pan, lightly coat it with olive oil to make it easier to work with.
Storage instructions
To store: Leftovers can be refrigerated in an airtight container for up to 5 days.
To freeze: Place leftover slices in a ziplock bag and store them in the freezer for up to 2 months.
Reheating: Microwave slices for 20-30 seconds or warm in a preheated oven. I actually like to reheat slices on a hot skillet until the edges are hot and crispy- it tastes like it’s fresh out of the oven.
Frequently asked questions
Greek yogurt dough replaces part of the traditional oil-heavy pizza structure. Using non-fat yogurt and self-rising flour reduces the amount of added fat while creating a chewy crust.
Yes, you can. Use part-skim or fat-free mozzarella cheese (as I’ve done) and add more vegetable toppings. You can also roll the dough to 12 inches instead of 10, then slice it into 10 pieces.
While the crust is slightly lighter than a traditional yeast-and-oil dough, it still bakes up golden and chewy.
✅ Nutrition reviewed
Nutrition information is calculated using weighed ingredients and analyzed by our in-house registered dietitian. Values are estimates and may vary depending on specific brands, ingredient substitutions, and portion sizes. For best accuracy, we recommend weighing ingredients (especially flour) where possible.
Low Calorie Pizza
Ingredients
- 2/3 cup self rising flour 80g
- 2/3 cup plain Greek yogurt 160g, non-fat
- 1/4 teaspoon salt 1.5g
- 1 teaspoon Italian seasonings 1g
For the low calorie pizza sauce
- 1/4 cup tomato sauce 60g
- 1/2 teaspoon Italian seasoning 0.5g
- 1/2 teaspoon brown sugar substitute 2g
- 1/4 teaspoon salt 1.5g
For the low calorie toppings
- 1/2 cup fat free mozzarella cheese 56g, divided
- 1/4 cup Pepperoni 30g, reduced fat or Turkey pepperoni
Instructions
- Preheat the oven to 200C/400F. Line a large baking sheet or pizza tray with parchment paper and set aside.
- In a mixing bowl, add the flour and yogurt and mix until combined. Add the salt and Italian seasonings and shape into a smooth ball of dough.
- Lightly flour a kitchen surface. Transfer the ball of dough onto the sheet of parchment paper. Use a rolling pin to roll it out to 10 inches wide. Transfer the dough onto the lined sheet or tray.
- In a small bowl, whisk together the sauce ingredients until smooth.
- Spread the sauce over the pizza crust. Add half the shredded cheese, followed by the pepperoni, then the remaining cheese.
- Transfer the pizza into the oven and bake for 10-12 minutes, or until the cheese has melted and the crust is golden. Remove the pizza from the oven and slice into eight slices.
Notes
- Nutritional information: Calories listed reflect the crust and sauce only. When made with the listed cheese and pepperoni toppings, each slice contains approximately 83 calories. A full 10-inch pizza (no toppings) is 440 calories.
- Pizza weight: Each slice without toppings weighs approximately 1.2 ounces (35g). With the cheese and pepperoni, each slice will be 1.55 ounces (44g).
- Leftovers: Keep refrigerated for 5 days or frozen in a ziploc bag for 2 months.
Nutrition
More lower calorie recipes to try
I love a batch of these low calorie chips with salsa or guacamole for a savory snack.
Low calorie cereal topped with almond milk is my current favorite breakfast.
Chewy, doughy low calorie bagels that don’t need any yeast or proofing time.
Adding more veggies for bulk makes this low calorie pasta an ideal dinner.
If you want more healthy pizza recipes, Try my protein pizza, eggplant pizza, cottage cheese pizza crust, or cloud bread pizza.
Originally published December 2021. Updated to improve measurement accuracy and provide revised nutrition estimates.
Was so good and easy even my husband liked it!
Hi Brittany, thanks for sharing! So glad you both enjoyed this one.
super good! i used a little more flour and greek yogurt for my 12-inch pizza pan and i turned out great! i used fat free cheese and no sugar added pizza sauce. bake time also needs to be a little longer. crust is very thin.
Thanks for that feedback Regina, and glad you enjoyed this one!
Can I make dough in advance and refrigerate?
Hi Ashley! I recommend making it fresh. In testing, chilling the dough actually made it crumbly versus soft. The yogurt tends to dry it out the longer it sits.
Awesome recipie thank you
Glad you liked it!
I made the recipe as it stated and my dough was so sticky… despite adding extra flour to it. I have no idea why it didn’t work. I’ll try it again another time, as I now have self rising flour in the house.
Hi Janelle! Did you use gluten-free flour by any chance? That’s the only reason I can think of for a dough to be sticky. Alternatively, maybe you used a thin or weak yogurt? If you let me know the brand I can troubleshoot for you!
Delicious. Love that it’s only 50 cal per serving!!!
The 50 calories is just for the crust, right?
Hi Katarina- yes, 55 calories per slice for the crust and sauce. 🙂
For those who like thin and crispy:
-Preheat oven WITH pan to 450
– make dough then Roll/press out dough into parchment paper (thinner=crispier)
-bake with parchment on the pan for about12 to 15 mins until crust is decently golden all over. Take out.LEAVE pan in oven.
-remove from parchment paper (use spatula to coax off). I just throw it into a cutting board
-turn oven down to 350/375
-add sauce & toppings
-return and bake another 10/15 mins to your liking
-remove onto cooling rack or back into your cutting board
Enjoy!
Thanks so much for sharing this dough recipe. It feels like a cheat, but I can enjoy with zero guilt!
how can pizza be 400kcals when 1 cup of flour is 458kcal?
Hi Bj Adams! It’s 2/3 cup of flour in the recipe, and when combined with low calorie ingredient like yogurt, the entire pizza and sauce is 440 calories. Our in-house dietitian has updated the post with new caloric information. I’ve also retested it to provide gram measurements for more accuracy.
Best crust I have ever had in my life!!!! I will never go back! Thank you so much the recipe is great and wonderful for calorie counting
Nummy nummy num
Thankyou Arman.
Ive made this a few times. Works well.
Thankyou 💛
The 🍕 pizza is delicious!😋 I added mushrooms. Love, love, love the crust!
The next one I plan to add red, yellow, orange, green and red bell peppers 🌶️ 🫑 and bits of bacon 🥓 also a little bit of 🍅 tomatoes!
I cooked for a bit longer but this was really easy and tastes good.
Hi! I’ve made your recipe before and loved it! I was going to make it again tonight but realized I have non-fat plain European Yogurt from Trader Joe’s (thought it was Greek yogurt). Do you think that would work as a replacement?
Hi Carolyn! I haven’t tried that particular yogurt from TJ’s (I have all their others), but just searching it, it looks a standard yogurt, which will work. You will need to add a little more flour to the dough, as this style of yogurt is quite wet.
I’m always looking for ways to satisfy a craving in a healthy and convenient way. Stumbles across this recipe and thought it looked too good and too easy to be true.
It’s not! It’s REALLY good! I was able to make two pizzas (one for me, one for my 17yo) in no time flat! We both loved it.. ..going to try making it in cast iron next time! Def my new go to easy comfort food dinner!
Arman, love love this, have made it many times and also your cast iron pizza. How wonderful to find a pizza recipe that is not fattening and not to mention so so easy to make.
Thank you for all your wonderful recipes. I never tire of trying them out.
Great recipe ! Perfect for my diet , tastes great . I will make a few changes when I make it next , I will increase the recipe by another 1/2 cook the crust first & not use parchment paper on the pizza pan . Instead I will spray the pan & roll the dough out on it with sprayed parchment paper over the dough when rolling it out . I used turkey Pepperoni & fat free Mozzarella , came to only 265 calories for 1/2 the pizza !
When you say tomato sauce do you mean ketchup
Hi Nicola! Sorry, no not tomato ketchup. It’s like unsweetened tomato sauce (sometimes called Passata in Aus/UK).
What is actually brown sugar substitute? Did you mean erytrit or something?
swerve makes brown sugar substitutes. you can find it at Walmart or target
Yesterday I invited my friends for dinner and prepared them this recipe. They couldnt believe. They were so happy.
Just made this for dinner it is goddess meal thank you so much!!
Will this make a 12 inch pizza? 🙂
Hi Rose, yes it will, but you’ll need to roll it super thin. It’s designed to be 10 inches, but I have rolled it 12 inches before (for the Gozney, haha!).
best protein pizza recipe EVER!
I read once similar recipe. Really need to try. Using Greek Youghurt for pizza must be game changer.
I don’t understand how the whole thing is under 400 calories. 1 cup of self rising flour is 420 calories and 88 carbs. Then you factor in the Greek yogurt, another 112 calories, then the cheese another 100 calories or so. That’s not even including any toppings lol don’t eat this if you’re trying to lose weight. It’s inaccurate.
Hi Ashley- Totally get where you are coming from- I’ve recently re-tested the whole recipe to include metric measurements for optimal accuracy. Our in-house dietitian also calculated the nutritional breakdown. The recipe calls for 2/3 cup self-rising flour, which is less than 420 calories.
With the updated calculations (which always specified it was for the crust and sauce only), each slice is 55 calories and the entire pizza with sauce is 440 calories. There was a minor inaccuracy which has been amended. We’ve also included the approximate weight of the dough and sauce once baked.
Hope this helps!
Wait pizza crust with Greek yoghurt? Amazing. Really need to give it a shot.
This Low calorie pizza was a hit! So fast and easy to make. Super yummy and hit the spot. Enough to share with the family!
What did I do wrong? Made ckicken alfredo pizza using this crust. I knew to use lots of flour when rolling it due to sticky, which I did. I put parchment on a pan & put the rolled dough on it, added toppings, cooked it as directed… and it stuck BAD to the paper & center still wasnt done after 6-7 minutes longer. Help
Hmmm it sounds like its the parchment paper G Spen. I’ve had issues before with cheaper parchment paper than even after greasing, it stuck to it. I do recommend getting a high quality one, even if its a little pricier.
Made this last night and tasted great however I don’t understand how the whole pizza is less than 500 calories when the flour itself is more than 500?
Hi Oona- What nutritional calculator are you using for the flour? We’ve used myfitnesspal and USDA food calculator. Our in-house dietitian also did a thorough calculation, and the flour comes out to 290 calories (an average of 287-300 calories using four calculators).
I’ve broken down ingredients by weight (metric) and also calculated the weight of the cooked pizza, too.
The pizza was grate added some chicken poppers made for 24 servings but could of made less as the tray wasnt big enough so we made 12 slices, but love it great recipe better than takeaway! Not that hard to make although idk what is wrong with my cups but on this and bagel recipe the dough was too moist and super sticky when added the amount i should only after adding my flour became proper bready texture.
Mad this twice already. Delicious and less calories. Thanks for sharing.
No where that I can see do you give any indication of the approx size of this pizza…I realize it will vary somewhat but can you give us an idea?
Hi Laura- between 12-14 inches, depending on thick you roll it.
this is soo good! i added sweet corn, cottage cheese, onion and tomato passats and some seasonings. it turned out to be about 400 calories for six slices and it is very filling. the greek yoghurt is nowhere to be tasted and it tastes like normal pizza dough. i would just suggest to make the dough a bit thicker because mine almost fell apart when picking it up.
I can’t believe how good this was! Obviously I ate the whole thing and not 2 slices, however I still managed to max our on 1500 cals for the day which wouldn’t have happened if Domino’s had gotten involved. Thank you!
I’m doing 1300kcal a day, how much u lost so far and in how many days? I went from 110.2kg down to 101.4kg in 24 days. Feels like an eternity
Best protein pizza ever!!
Very small pizza 10” diameter rolled to 1/8 “ thickness. Should be labeled as a personal pan pizza when rolled to 1/4” thickness.
Hi Brenda! We’ve recently updated the recipe to reflect that the size is 10-inches, which is much bigger than a personal pan pizza (6 inches).
Best low calorie pizza that tastes like actual pizza!!! So yummy!!!
way better than i expected it to be! tastes like real pizza! highly recommend.
Was skeptical to make this because of the few ingredients, but it was honestly amazing. Tastes like real pizza and has a great fluffiness to it. Will be making this much more in the future!
1:1 yoghurt to flour creates a sticky mess that isn’t anything like dough, sticks to everything and is unusable. Had to increase flour considerably
Hi Rob- were you using Greek yogurt? I’ve tested this recipe with various yogurt brands (Greek-style), and my measurements provided are accurate. I’ve also recently added metric measurements, too. If you want to let me know what brand yogurt you used I can troubleshoot for you!
I never leave comments on food blogs but I had to. I am absolutely shocked : the pizza turned out incredible.
I thought it would end up being a super thin, not very satisfying disk with dried out toppings but I was so wrong. The dough rose SO WELL in the oven and was incredibly fluffy (crispy outer crust, soft middle), making the whole thing super delicious. Even my grandma who has appetite issues caused by a disease ate two big slices. And the best part is that it took my slow self less than 30 mins to make it, cleaning included. Will definitely try with other fun toppings.
Calories asside, I don’t see myself making dough with yeast for quick dinner pizzas again. So THANK YOU !!
I appreciate the simple ingredients and that this is fairly easy to make. However, it’s important for my fellow calorie-counters out there to know that this is NOT a 200 calorie pizza. Self-rising flour for this recipe is 267calories. Yogurt is 80 cal. Pizza sauce is 15 cal. Plus the calories for whatever toppings you put on (pepperoni and cheese are also going to be high calorie counts). Still a yummy-tasting treat but you’d have to perform a miracle to get this for 200 calories as advertised.
Hi Cai- with all due respect, I’m not sure where you are seeing 200 calories for the whole pizza? I’ve never once stated this recipe is 200 calories for the whole thing. Perhaps you’ve mistaken it for my cloud bread pizza (which does fall under that category).
I’ve provided metric measurements, and our in-house dietitian has broken down how the nutritional information was calculated, including the weight of each slice. Hope that is helpful!
This recipe is the holy grail for pizza lovers that are also into fitness. I’ve made it twice now and it keeps getting better. Thank you !
You can defiantly taste the yogurt. The calorie count is off, this is not 400 calories for the whole pizza. Made as in recipe the crust is 400 alone.
Hi Chris- not sure why you can taste the yogurt, unless its the brand you used. Most Greek yogurts are quite mild 🙂
The calorie count for the whole pizza is correct- We explicitly state that it is for the crust and sauce. 🙂 I’ve also included nutritional information if you include the cheese and pepperoni. It’s difficult to give specific macros and no ones pizza topping choices are the same.
Been waiting for a low calories Pizza. Love pepperoni pizza but it always has too many cards.
I don’t understand why you aren’t using yeast? It’s not like yeast makes it any less healthy and it tastes a lot better in my opinion. I like the idea of using greek yogurt tho, I’d like to give that a try.
So easy and so yummy! Thanks for this delicious low calorie recipe! My kids and hubby devoured it!
This recipe did not disappoint! I didn’t think it could actually taste like pizza. Boy was I wrong. Followed the self rising flour recipe and used Raos pizza sauce as a short cut. Already planning what toppi.ga to use next time. Thank you!!!
LOVE Rao’s pizza sauce, Tina. Thanks for taking the time to leave a lovely review.
Gonna try this today, wondered if you could do almond or garbanzo
flour to make it gluten free?
Haven’t tried- you are welcome to experiment and see
How many calories for the base alone?
Hi Nicola- The base is 440 calories (including the sauce). I’ve updated the recipe card to include metric measurements, along with weighed measurements for the slices.
I missed the bit about the greaseproof paper which is crucial because flour and yoghurt is the stickiest substance known to man!
I got there eventually and it’s a great tasting pizza crust! off to the shops to buy a pizza stone and some greaseproof paper 🙂
Actually it is pretty surprising that you can make a crust with flour and yogurt. I didn’t only choose this recipe because of the low calories, i chose it, because i am diabetic and it kinda looked more diabetic friendly than other recipes. This recipe is amazing, the crust is delicious.
Omg!!! How much do I love you right now!!
This is a fabulous find, thank you so much!
Great recipe
So good and easy! I make it with King Arthur 1 to 1 gf flour and fage 0% Greek yogurt. I add a little water because the yogurt is so thiccc. Topped with mushrooms, organic mozzarella, and marinara sauce 😋
This pizza recipe is awesome! I followed instructions for how to make self rising flour as well! I found a king s Arthur keto blend wheat flour that has more protein content and less carbs. Definitely, I was able to crank my protein intake with the Greek yogurt and Kraft fatfree mozzarella cheese. I also used sugar free pizza sauce and turkey pepperoni as healthy option replacements.It came out excellent! Thank you for recipe!! I’m not a cook at all, but I felt very proud of myself when I made it and the taste and texture was beyond my expectations!!
I am calorie counting, and I am a vegetarian. I am very much looking forward to this pizza! Could you please tell me how many calories the pepperoni adds to this recipe so that I can subtract it fr my calorie count?
We haven’t broken it down but I’m sure you can calculate it using myfitnesspal ore similar 🙂
Is there a vegan substitute too can use for the nonfat yogurt? Thanks!
Coconut yogurt or soy yogurt.
I’ve made it with bought pizza bottom, pesto, pepperoni, passata, self-made ketchup (vinegar, apple vinegar, tomato paste, onion powder & garlic powder), low fat mozzarella, tomato, mushroom, onion, sun-dried tomato, onion powder, garlic powder & bought italion seasoning (mixture of tomato, garlic, shallot, oregano, basil, marjoram, parsley, fennel seed, chilli & pepper).
The result tasted beyond good.
I never leave reviews, but I had to for this. It’s super easy to make. I went into it thinking it would be difficult to roll out, or super sticky, or lots of effort to put together…. Not at all… It was so easy! The crust is really delicious! Unlike yours my crust stayed white in color, but was so tasty! Looking forward to making this with all sorts of toppings! Thank you for this recipe!!
I would like to try this recipe but wonder if it’s ok to use regular brown sugar in the same amount? (I know this will change the calorie count but I don’t have the sweetner to make the brown sugar substitute)
You sure can!
Great pizza crust. It was a bit hard to cook the base properly without risking burning the toppings though! But it wasn’t that big of a problem
Hi Ollie- did you roll the pizza dough out thin enough (at least 10 inches)? That cooks it evenly and completely. I did test this recipe by par-baking the crust first and it actually overcooked, which is why I don’t recommend it 🙂
Used only the dough of this yesterday and made a Calzone out of it for a total of 580 calories (mushrooms, onion, ham, tomato sauce, cheese). It was delish!
Thank you for this recipe!
Can you make this with almond flour?
I haven’t tried!
M just wondering if this pizza recipe is also gluten free or can be made gluten free?
Yes, with gluten free self rising flour 🙂
Love this recipe! My boyfriend even stated it was delicious! This will definitely help me on my weight loss journey!
Aw, love to hear that, Leslie. I’m so glad you both enjoyed it. Thanks for taking the time to leave a lovely review and rating.