This high-protein, low-calorie pizza makes it easy to enjoy a favorite food while staying on a weight-loss plan. Fast and simple to prepare, it yields a soft, golden crust topped with melty cheese. Surprisingly light: the entire pizza contains about 460 calories.
Many clients ask whether pizza fits in a calorie-controlled diet. The answer is yes: with the right ingredients and portions, pizza can be part of a fat-loss plan. This version is inspired by my protein and cottage-cheese crust recipes but adjusted to be lighter while still tasting great.
This isn’t just a flatbread or an egg-white pancake — it’s a Neapolitan-style pizza that stays soft and fluffy with a cheesy topping you’ll enjoy even while cutting calories.
Why you will love this recipe
- Quick and easy – The crust uses two main ingredients and no yeast. No kneading or long rise times; it comes together in under 30 minutes, baking included.
- Satisfying texture – A soft, fluffy dough with a melty cheese topping gives a familiar pizza experience that’s lighter than takeout.
- Low calorie, high protein – At about 57 calories per slice and 32.8 g protein for the whole pizza, it’s filling and diet-friendly. The whole pizza is approximately 460 calories.
- Customizable – Use a simple marinara, Margherita, or add lean proteins and veggies to match your macros.
Ingredients
This simple diet pizza uses a short ingredient list. Exact quantities are shown in the recipe card below; here are the main items and suggested substitutes.
- Greek yogurt – Nonfat plain Greek yogurt keeps calories and fat low while adding protein. You can use 2% or full-fat Greek yogurt if preferred. Alternatives: skyr, quark, whipped cottage cheese, or dairy-free Greek-style yogurt if needed.
- Wholewheat flour – Provides more fiber than refined flour. You can substitute all-purpose or self-rising flour. Gluten-free blends can work but may change dough texture; oat, almond, or coconut flour require adjustments.
- Baking powder – The rising agent that makes this yeast-free crust light. Omit if using self-rising flour.
- Pizza sauce – Use a sugar-free tomato sauce with a drizzle of olive oil and Italian seasonings, or store-bought marinara or passata.
- Shredded cheese – Low-fat mozzarella was used here. Low-fat cheddar, Parmesan, protein cheese, or dairy-free shredded cheese are suitable alternatives.
How to make low calorie pizza
The printable recipe is at the end of the post. Below is a concise step-by-step overview with images.
- Prep. Preheat the oven to 360°F (180°C). Line a baking sheet with parchment paper. If the Greek yogurt has a watery layer, drain it before use.
- Make the dough. In a bowl combine whole-wheat flour, baking powder, and Greek yogurt. Mix with a fork, hands, or a hand mixer until a dough forms. Add a little extra flour if sticky, or a touch more yogurt if too dry. Optionally chill the dough for 10 minutes.
- Shape the crust. Turn the dough onto a floured surface and knead to a soft ball. Roll or press into a roughly 6-inch (15 cm) round with edges slightly thicker than the center. Use extra flour if it sticks.
- Top the crust. Spread sauce over the dough, leaving a small rim. Add desired toppings and sprinkle with shredded mozzarella.
- Bake. Bake for 15–20 minutes, until the cheese is melted and the crust is golden. Let rest 5–10 minutes before slicing.
If you prefer, you can air-fry the pizza: cook at 360°F (180°C) for 12–15 minutes, until cheese melts and the crust is golden.
The best low calorie pizza toppings
The simplest topping—tomato sauce and low-fat shredded cheese—is delicious. If your macros allow, consider these diet-friendly options, listed from lower to higher calories.
- Veggies (≈35 kcal/100 g) – Mushrooms, bell peppers, zucchini, eggplant, onions, and sliced tomatoes add volume and flavor for few calories.
- Chicken (≈110 kcal/100 g) – Grilled or shredded chicken breast adds protein with minimal fat.
- Tofu (≈123 kcal/100 g) – A great vegan protein—use plain or smoked tofu, baked or pan-fried.
- Lean ham (≈132 kcal/100 g) – Fat-reduced ham or turkey ham provides protein with lower calories; choose low-sodium when possible.
- Ground turkey (≈143 kcal/100 g) – Cooked ground turkey works well as a lean, protein-packed topping.
- Lean sausage (≈180 kcal/100 g) – Adds flavor and juiciness; cook before adding to the pizza.
- Reduced-fat pepperoni (≈240 kcal/100 g) – For a meatier pizza, look for fat-reduced versions.
Recipe tips
- Rest the dough – Let the mixed dough sit for 10 minutes so the flour hydrates; it will be easier to roll and less sticky.
- Adjust for your flour – Different flours absorb liquid differently. Aim for a soft dough that’s not sticky; add flour or yogurt as needed.
- Customize freely – This base is versatile—try Margherita, BBQ chicken, or veggie-loaded versions depending on your goals.
- Double for meal prep – Make two pizzas at once for quick meals later. Store in the fridge or freeze for longer keeping.
How to store and freeze
After cooling, place slices in an airtight container and refrigerate for up to 3 days. For longer storage, slice the pizza and wrap each piece in parchment, then freeze in a freezer-safe bag for up to 3 months. Reheat from frozen in the oven or air fryer at 350°F (180°C) until warmed through.
Diet pizza – Calories and macros
This recipe yields 8 slices. Nutritional estimates are shown per slice and for the whole pizza.
| One Slice | One Pizza | |
|---|---|---|
| Calories (kcal) | 57.6 kcal | 460 kcal |
| Protein (g) | 4.1 g | 32.8 g |
| Carbohydrates (g) | 8.1 g | 65 g |
| Fats (g) | 0.9 g | 7.2 g |
Frequently asked questions
Thin crust with low-fat cheese, lean or no meat, and lots of vegetables tends to be the lowest-calorie option. Homemade versions let you control portions and ingredients for the best results.
Yes. Enjoying pizza in moderation and choosing lighter recipes like this one makes it possible to stay on track while still enjoying favorites.
Low-fat mozzarella is a good low-calorie choice that still melts well. Reduced-fat cheddar or protein cheeses are other options.
Yes. Replace Greek yogurt with a dairy-free Greek-style yogurt and use vegan shredded cheese. Top with vegetables and plant-based proteins like tofu or tempeh.
More low calorie dinners
- Cottage cheese lasagna
- Cottage cheese pizza crust
- Cajun chicken pasta
- Cottage cheese flatbread
- Chicken taquitos
- Egg white frittata
Low Calorie Pizza
Ingredients
- ¾ cup (110 g) whole-wheat flour (or all-purpose)
- ⅓ cup (80 g) Greek yogurt (nonfat preferred)
- ¾ tsp baking powder
Pizza Topping
- ¼ cup (60 g) pizza sauce
- 3 tbsp shredded mozzarella cheese (low fat)
Instructions
- Preheat oven to 360°F (180°C) and line a baking sheet with parchment paper.
- Remove any liquid from the top of the Greek yogurt, if present.
- In a large bowl combine whole-wheat flour, baking powder, and Greek yogurt. Stir until a dough forms. Adjust texture with a bit more flour if sticky or a touch of yogurt if too dry. Optional: chill 10 minutes.
- Turn the dough onto a floured surface and knead into a soft ball. Roll into a 6-inch (15 cm) round with slightly thicker edges.
- Spread sauce over the crust, add toppings, and sprinkle with mozzarella.
- Bake 15–20 minutes until cheese melts and the crust is golden. Let cool 5–10 minutes before serving.
Notes
- Ingredients: ¼ cup tomato sauce, 1 tsp olive oil, ¼ tsp garlic powder, ¼ tsp onion powder, ¼ tsp dried oregano, pinch of dried basil, salt, black pepper, red pepper flakes (optional).
- Directions: Mix ingredients and let sit a few minutes to develop flavor. Store in the fridge up to 5 days.
Storage
- Refrigerate slices in an airtight container for up to 3 days. Reheat at 350°F (175°C) for 5–7 minutes or in a skillet for crispier texture.
- Freeze slices individually wrapped for up to 2–3 months. Reheat from frozen at 350°F (175°C) for 10–12 minutes.
Serving Size
One serving is 1 slice; the recipe makes 8 slices. Nutrition values are estimates.