Low Sodium Pizza With Ricotta Cheese & Basil

This Low Sodium Pizza is made with onions, garlic, tomatoes, basil, ricotta, mozzarella, and a whole lot of goodness. This recipe is a great option if you are looking to manage high blood pressure, improve heart health and kidney function.

Low sodium pizza with ricotta cheese and basil - 1
Low sodium pizza with ricotta cheese and basil

Looking to enjoy a delicious pizza without excessive sodium? We’ve got you covered! This mouthwatering recipe combines the goodness of wholesome ingredients with a burst of flavor that will leave you wanting more. Say goodbye to high-sodium sauces and processed toppings, and say hello to a pizza that’s both satisfying and heart-healthy. 

Is pizza high in sodium

Yes, pizza can be high in sodium, especially when it contains processed meats like pepperoni, sausage, or bacon, as well as certain types of cheese and sauces. These ingredients are often high in sodium for flavor and preservation purposes. 

Additionally, ready-made or frozen pizzas from restaurants or grocery stores may also contain high levels of sodium. However, it’s important to note that not all pizzas are high in sodium. By making homemade pizza with low-sodium ingredients, choosing reduced-sodium options, and practicing portion control, you can enjoy a pizza that fits within your desired sodium intake. Reading nutrition labels and being mindful of the toppings and sauces you choose can help you create a lower-sodium pizza that suits your dietary needs.

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Lowest sodium cheeses

The sodium content of cheese can vary significantly depending on the type and processing methods. Certain types of cheese, such as processed cheese, tend to have higher sodium levels due to added salt and other ingredients. Aged and hard cheeses like Parmesan or blue cheese generally contain more sodium compared to fresher, softer cheeses. Here is a list of cheeses that are generally lower in sodium content:

  • Swiss Cheese: Swiss cheese is known for its mild and nutty flavor, and it is typically lower in sodium compared to other types of cheese.

  • Mozzarella Cheese: Mozzarella cheese, especially the part-skim variety, tends to have lower sodium content compared to aged or processed cheeses.

  • Cottage Cheese: Cottage cheese is naturally lower in sodium and can be a good option for those looking for a low-sodium cheese.

  • Goat Cheese: Goat cheese generally contains less sodium than many other types of cheese. However, the sodium content can vary, so it’s essential to check the label.

  • Ricotta Cheese: Ricotta cheese is typically lower in sodium, making it a suitable choice for those watching their sodium intake.

  • Cream Cheese: Regular cream cheese tends to have lower sodium levels compared to aged or hard cheeses. However, it’s worth noting that flavored or processed cream cheeses may have higher sodium content, so it’s advisable to check the labels.

It’s essential to read the nutrition labels and choose low-sodium or reduced-sodium cheese options if you are watching your sodium intake. Some cheese manufacturers also offer low-sodium or no-salt-added versions of popular cheese varieties. Moderation is key when consuming cheese, and incorporating a variety of lower-sodium cheeses into your diet can help you enjoy the flavor and benefits of cheese while managing your sodium intake.

Lowest sodium cheeses
Lowest sodium cheeses

How to make a healthy pizza

Here are some tips and suggestions for making a healthy pizza:

  • Start with a whole wheat or whole grain crust: Opt for a whole wheat or whole grain pizza crust instead of a refined white flour crust. This will provide more fiber and nutrients.

  • Use homemade or low-sodium tomato sauce: Make your own tomato sauce using fresh tomatoes, herbs, and spices to control the ingredients and reduce sodium. Alternatively, look for low-sodium or no-salt-added canned tomato sauce or tomato paste.

  • Load up on vegetables: Pile your pizza with a variety of colorful vegetables such as bell peppers, onions, spinach, mushrooms, cherry tomatoes, and zucchini. These add nutrition and fiber to your pizza.

  • Choose lean protein: Instead of high-fat and sodium-rich processed meats like pepperoni or sausage, opt for lean proteins like grilled chicken, turkey, shrimp, or even plant-based options like tofu or chickpeas.

  • Select reduced-fat cheese: Use reduced-fat or part-skim cheese options to reduce the saturated fat content. Alternatively, experiment with lower-fat alternatives like shredded mozzarella or feta cheese for a burst of flavor.

  • Spice it up with herbs and seasonings: Enhance the flavor of your pizza with a variety of herbs and seasonings like basil, oregano, garlic, black pepper, and crushed red pepper flakes. These add taste without adding excessive sodium.

  • Control portion sizes: Practice portion control and enjoy a reasonable serving size. Pair your pizza with a side salad or steamed vegetables to add more nutrients and increase satiety.

Remember, moderation is key even when making a healthy pizza. Enjoy it as part of a well-balanced meal that includes plenty of vegetables and lean proteins.

how to make a healthy pizza
How to make a healthy pizza

Ingredient list for low sodium pizza with ricotta cheese and basil

Here are the ingredients that you need to make this delicious low-sodium pizza:

  • For the sauce: onion, tomato sauce, and diced tomatoes.
  • For the seasoning: garlic, basil, and rosemary.
  • For the crust: warm water, yeast, sugar, salt, all-purpose flour, whole-wheat flour, cookign spray, and olive oil.
  • Cheese: low-fat ricotta and low-fat mozzarella, shredded.

How to make low sodium pizza with ricotta cheese and basil

Alright, let’s break down the process of making this delicious grilled vegetable pizza:

  • In a large bowl, mix together warm water, yeast, and sugar. Keep stirring until the yeast and sugar have totally dissolved. Let it sit for about 5 minutes. Toss in 2 1/2 cups of all-purpose flour, the whole-wheat flour, a tablespoon of oil, and some salt. Give it a good stir until everything is well combined.
  • Sprinkle a flat surface with 2 tablespoons of all-purpose flour. Place the dough on the flat surface. Knead the dough for about 10 minutes, slowly adding some flour. The goal here is to make the dough smooth and bouncy. Make sure that the dough is not too dry or sticking to the surface.
  • Grab a large bowl and give it a light spritz with cooking spray. Place the dough in the bowl. Sprinkle the rosemary and garlic over the dough. Give it a gentle knead to mix in the herbs and garlic, then shape it into a nice ball. Give the dough another light spray with cooking spray. Cover the dough with a slightly damp dish towel.
  • Find a warm, cozy spot without any drafts (about 85°F). Leave the dough there to rise for 45 minutes to an hour. You’ll know it’s ready when it’s nearly doubled in size, or if you poke it with two fingers, the indentation stays.
  • Give the dough a punch to deflate it. Let it stand, covered, for another 5 minutes. Once the dough is ready, divide it in half.
  • Give a large baking sheet a light misting with some cooking spray. Dust a flat work surface with the rest of the flour. Now take one half of the dough and roll it into a 12-inch circle. Place the rolled dough on the prepared baking sheet.As for the other half, wrap it up tight in some plastic wrap and pop it into an airtight container. Store it in the freezer for your future pizza needs.
  • Preheat the oven to 450˚F.
  • Now, let’s make the sauce and get the toppings ready. Heat one teaspoon of oil over a medium flame in a small saucepan. Swirl the oil around to coat the pan’s bottom. Toss in the onion and garlic and let them sizzle for about 3 to 4 minutes, or until the onions are soft and translucent. Stir in the tomato sauce and 2 tablespoons of basil. Turn down the heat and let the sauce simmer for about 15 minutes.
  • Pour the sauce over the dough and spread it evenly. Then, using a spoon, place mounds of ricotta, each about one tablespoon, onto the sauce-covered dough. Slightly flatten each mound using a spatula for a more even spread. After this, generously sprinkle the mozzarella all over the pizza. To finish off, garnish with tomato slices and the remaining fresh basil.
  • Place the dough in the oven for 10 to 20 minutes, just until you see the crust turn a beautiful golden brown and the cheese starts bubble. Serve warm with your favorite salad.

Enjoy your homemade low sodium pizza!

Low sodium pizza with ricotta cheese and basil on a wooden tray
Low sodium pizza with ricotta cheese and basil on a wooden tray
Low sodium pizza with ricotta cheese and basil - recipe card

Low Sodium Pizza With Ricotta Cheese And Basil

8f7236c9626d7dcca9cca39f75b7f03fArchana Singh, PhD
Enjoy a guilt-free Low Sodium Pizza! Made with creamy ricotta, mozzarella cheese, fresh basil, tomatoes, and the perfect crust this really is a heart healthy choice.
5 from 4 votes
Prep Time 10 minutes
Cook Time 1 hour 30 minutes
Course Main Course
Cuisine American, Italian
Servings 8
Calories 297 kcal

Ingredients
  

  • 1 small onion finely chopped
  • 1.5 cup tomatoes diced
  • 8 oz tomato sauce no salt added
  • 1/4 cup low fat ricotta cheese
  • 3/4 cup low fat mozzarella cheese shredded
  • 3 cup all purpose flour divided for use
  • 1 cup whole wheat flour
  • 1.5 cup water warm
  • 2.25 tsp dry yeast
  • 1/4 tsp sugar
  • 4 tsp olive oil
  • 1/4 tsp salt
  • 2 tbsp rosemary finely chopped
  • 4 tbsp basil fresh, finely chopped, divided for use
  • 5 tsp garlic peeled and minced
  • cooking spray

Instructions
 

  • In a large bowl, mix together warm water, yeast, and sugar. Keep stirring until the yeast and sugar have totally dissolved. Let it sit for about 5 minutes. Toss in 2 1/2 cups of all-purpose flour, the whole-wheat flour, a tablespoon of oil, and some salt. Give it a good stir until everything is well combined.
  • Sprinkle a flat surface with 2 tablespoons of all-purpose flour. Place the dough on the flat surface. Knead the dough for about 10 minutes, slowly adding some flour. The goal here is to make the dough smooth and bouncy. Make sure that the dough is not too dry or sticking to the surface.
  • Grab a large bowl and give it a light spritz with cooking spray. Place the dough in the bowl. Sprinkle the rosemary and garlic over the dough. Give it a gentle knead to mix in the herbs and garlic, then shape it into a nice ball. Give the dough another light spray with cooking spray. Cover the dough with a slightly damp dish towel.
  • Find a warm, cozy spot without any drafts (about 85°F). Leave the dough there to rise for 45 minutes to an hour. You'll know it's ready when it's nearly doubled in size, or if you poke it with two fingers, the indentation stays.
  • Give the dough a punch to deflate it. Let it stand, covered, for another 5 minutes. Once the dough is ready, divide it in half.
  • Give a large baking sheet a light misting with some cooking spray. Dust a flat work surface with the rest of the flour. Now take one half of the dough and roll it into a 12-inch circle. Place the rolled dough on the prepared baking sheet.
    As for the other half, wrap it up tight in some plastic wrap and pop it into an airtight container. Store it in the freezer for your future pizza needs.
  • Preheat the oven to 450˚F.
  • Now, let's make the sauce and get the toppings ready. Heat one teaspoon of oil over a medium flame in a small saucepan. Swirl the oil around to coat the pan's bottom. Toss in the onion and garlic and let them sizzle for about 3 to 4 minutes, or until the onions are soft and translucent. Stir in the tomato sauce and 2 tablespoons of basil. Turn down the heat and let the sauce simmer for about 15 minutes.
  • Pour the sauce over the dough and spread it evenly. Then, using a spoon, place mounds of ricotta, each about one tablespoon, onto the sauce-covered dough. Slightly flatten each mound using a spatula for a more even spread. After this, generously sprinkle the mozzarella all over the pizza. To finish off, garnish with tomato slices and the remaining fresh basil.
  • Place the dough in the oven for 10 to 20 minutes, just until you see the crust turn a beautiful golden brown and the cheese starts bubble. Serve warm with your favorite salad.

Nutrition

Calories: 297kcalCarbohydrates: 51gProtein: 11gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gCholesterol: 9mgSodium: 158mgPotassium: 301mgFiber: 4gSugar: 3gPhosphorus: 190mg
Keyword Heart Healthy, Kidney Friendly, Low Cholesterol, Low sodium pizza
Tried this recipe?Let us know how it was!

What foods raise blood pressure quickly?

Certain foods are known to potentially raise blood pressure levels quickly. These include:

Salt and Sodium: Consuming high amounts of salt or sodium-rich foods, such as processed and packaged foods, fast food, canned soups, and salty snacks, can lead to a rapid increase in blood pressure.

Caffeine: Drinking excessive amounts of caffeinated beverages like coffee, energy drinks, or certain teas can temporarily raise blood pressure levels.

Alcohol: Consuming alcohol in large quantities or binge drinking can cause a temporary spike in blood pressure. Chronic heavy drinking can also lead to long-term hypertension.

High-Fat Foods: Consuming foods high in unhealthy fats, such as fried foods, fatty meats, full-fat dairy products, and commercially baked goods, may contribute to elevated blood pressure.

Processed and Fast Foods: These foods often contain high levels of unhealthy fats, sodium, and additives, making them potentially detrimental to blood pressure control.

Added Sugars: Consuming excessive amounts of added sugars found in sugary beverages, desserts, and processed foods may contribute to weight gain and an increased risk of hypertension.

It’s crucial to keep in mind that each person’s reactions to these foods can vary, and lifestyle choices, underlying health conditions, and overall dietary patterns may all have an impact on blood pressure changes. Monitoring and managing blood pressure levels should involve a comprehensive approach, including a balanced diet, regular exercise, stress reduction, and medical guidance when necessary.

Archana Singh, PhD

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