Low Calorie Pizza
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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.
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!