10 Best Low Sodium Pizza Options: Heart-Healthy Choices

Did you know one slice of pizza can have 600 mg of salt? That’s almost half your daily limit!

Love pizza but watching your blood pressure? You don’t need to give up pizza night.

We’ll show you how to enjoy tasty low sodium pizza with less salt. You can make it at home or find better options when eating out.

Why Pizza Has So Much Salt

Pizza has salt in every part:

• The dough has salt for taste and texture
• Sauce has added salt
• Cheese is high in salt naturally
• Toppings like pepperoni add even more salt

One slice from a pizza shop can have 600-1,200 mg of salt. Doctors say we should eat less than 2,300 mg each day.

Quick Tip: Check serving sizes on labels. Some show 1/8 of a pizza, others show 1/4.

10 Best Low Sodium Pizza Choices

Here are tasty ways to enjoy pizza with less salt:

1. Homemade Pizza with Fresh Toppings

Salt: 150-300 mg per slice
Why it’s good: You control what goes in. Use low-salt dough, no-salt tomato sauce, less cheese, and fresh veggies.

2. Cauliflower Crust Pizza

Salt: 250-400 mg per slice
Why it’s good: The cauliflower crust has little salt. Add fresh toppings and just a bit of cheese for a healthy pizza.

Want more healthy swaps? See our 10 Healthy Bread Alternatives.

3. Papa John’s Custom Pizza

Salt: 400-500 mg per slice
Why it’s good: Ask for thin crust, half cheese, and veggie toppings. This cuts salt a lot.

4. CPK Roasted Veggie Pizza

Salt: 490 mg per slice
Why it’s good: Has less cheese and fresh veggies. Ask for a half order to limit salt even more.

5. Amy’s Light in Salt Cheese Pizza

Salt: 390 mg per 1/3 pizza
Why it’s good: This frozen pizza has 50% less salt than most. Great for quick meals.

6. Trader Joe’s Veggie Pizza

Salt: 450 mg per 1/3 pizza
Why it’s good: The roasted veggies add flavor without salt. Ask for half cheese to cut salt even more.

7. Flatbread with Olive Oil

Salt: 200-350 mg per piece
Why it’s good: Skip tomato sauce. Use olive oil, fresh tomatoes, and herbs instead. Add just a sprinkle of cheese.

This works with the Mediterranean diet.

8. Mushroom Mini-Pizzas

Salt: 150-200 mg per mushroom
Why it’s good: Use a big mushroom cap as the “crust.” Adds flavor with very little salt.

9. American Flatbread Frozen Pizza

Salt: 380 mg per 1/3 pizza
Why it’s good: Uses better ingredients and less salt than most frozen pizzas.

10. Pesto Pizza with Fresh Cheese

Salt: 300-450 mg per slice
Why it’s good: Pesto and fresh mozzarella have less salt than red sauce and processed cheese.

Quick Tip: Freeze extra homemade pizza crust. Add fresh toppings when you’re ready to eat for a quick meal.

Pizza Types Compared

Pizza Type	Salt Per Slice	Calories	Best Feature
Homemade	150-300 mg	180-250	You control what goes in
Cauliflower Crust	250-400 mg	150-200	Lower carb
Restaurant Modified	400-600 mg	200-300	Easy to get
Frozen (low salt)	350-450 mg	250-300	Quick to make
Mushroom “Pizza”	150-200 mg	100-150	Very low carb

Make Your Own Low-Salt Pizza

Here’s an easy recipe for tasty pizza with very little salt:

Low-Salt Pizza Dough

Salt: About 10 mg per slice

What You Need:

• 3 cups flour
• 1 tbsp olive oil
• 1 tbsp honey
• 1 packet yeast (2¼ tsp)
• 1 cup warm water
• 1 tsp dried basil or oregano (if you want)

How to Make It:

1. Mix yeast with warm water and honey. Wait 5 minutes until bubbly.
2. Add oil and herbs.
3. Mix in flour until you get dough.
4. Knead for 8 minutes until smooth.
5. Put in oiled bowl, cover, and let rise 1 hour.
6. Cut into 2 pieces for two 12-inch pizzas.
7. Roll out, add toppings, and bake at 450°F for 10-12 minutes.

Low-Salt Pizza Sauce

Salt: About 5 mg per slice

What You Need:

• 1 can (15 oz) no-salt tomato sauce
• 1 tbsp olive oil
• 2 cloves garlic, chopped
• 1 tsp dried oregano
• 1 tsp dried basil
• ½ tsp black pepper
• 1 tsp honey (if you want)

How to Make It:

1. Heat oil in a pan.
2. Cook garlic for 30 seconds.
3. Add tomato sauce and spices.
4. Cook for 15 minutes until thicker.

Quick Tip: Roast whole garlic cloves until soft. Spread on the dough before adding sauce. Adds great flavor with no salt!

these delicious options:

Vegetables (Fresh or Roasted)

• Bell peppers
• Mushrooms
• Spinach
• Zucchini
• Tomatoes
• Artichoke hearts (fresh or water-packed, not marinated)
• Eggplant
• Onions
• Garlic

Fruits

• Pineapple
• Pear slices
• Apple slices
• Fresh figs

Proteins

• Grilled chicken (no added salt)
• Shrimp (rinsed well)
• Tofu (firm, drained)
• Eggs (added halfway through baking)

Cheese Options (Use Sparingly)

• Fresh mozzarella (lower in sodium than processed)
• Ricotta (dollops instead of full coverage)
• Goat cheese (small amount adds big flavor)
• Swiss cheese (naturally lower in sodium)

Herbs and Seasonings

• Fresh basil
• Oregano
• Thyme
• Rosemary
• Red pepper flakes
• Black pepper
• Garlic powder (not garlic salt)
• Nutritional yeast (for cheese-like flavor)

By combining these ingredients creatively, you can make low-sodium pizzas that are even more flavorful than traditional high-sodium versions.

For more protein-rich topping ideas, check out our article on 17 Best High Protein Snacks That Actually Boost Energy.

Restaurant Tips for Lower Sodium Pizza

When ordering pizza at restaurants, try these strategies:

1. Request “light cheese” or “half cheese” – This can cut sodium by 25-40%
2. Order thin crust – Less dough means less sodium
3. Ask for no added salt in preparation
4. Choose vegetable toppings instead of processed meats
5. Request sauce on the side so you can control the amount
6. Order a smaller size to help with portion control
7. Consider sharing a pizza and ordering a low-sodium side salad

Dr. Karen Liu, cardiologist at Northwestern Memorial Hospital, notes: “Making even small changes to your pizza order can dramatically reduce sodium intake. Cutting the cheese in half and avoiding processed meat toppings can save 300-500 mg of sodium per slice.”

Sodium in Common Pizza Chain Slices

Pizza Chain	Regular Slice	Lower-Sodium Option
Domino’s	710 mg	Hand-tossed veggie (490 mg)
Pizza Hut	830 mg	Thin ‘n Crispy veggie (570 mg)
Papa John’s	690 mg	Original with light cheese (480 mg)
Little Caesars	650 mg	Thin crust veggie (460 mg)
Costco Food Court	810 mg	See our Costco Pizza Nutrition guide

Beyond Traditional Pizza: Creative Low-Sodium Alternatives

If you’re really watching your sodium, these pizza-inspired alternatives might satisfy your cravings:

Polenta Pizza Crust

Made from cooked cornmeal that’s cooled, sliced and baked, polenta crusts offer a unique texture and very little sodium.

Sweet Potato Pizza Rounds

Sliced sweet potatoes (baked until slightly crisp) make excellent mini-pizza bases that are nutritious and sodium-free.

Zucchini Boat Pizzas

Hollowed zucchini halves filled with no-salt tomato sauce, fresh herbs, and a little cheese make delicious low-carb, low-sodium “pizza boats.”

Tortilla Pizza

Whole wheat tortillas make quick thin-crust pizza bases. By controlling your toppings, you can keep sodium levels reasonable.

Greek Yogurt Pizza Dough

Mixing Greek yogurt with self-rising flour creates a surprisingly good pizza dough with less sodium than traditional recipes.

For more creative alternatives that might satisfy your pizza craving, see our article on 10 Healthy Ice Cream Ideas for Weight Loss & Wellness – these satisfaction techniques work for pizza too!

The Connection Between Pizza, Sodium, and Health

Regular consumption of high-sodium foods like traditional pizza is linked to increased risk of high blood pressure, heart disease, and stroke. According to the American Heart Association, reducing sodium intake is one of the most important dietary changes for heart health.

For people with kidney disease, controlling sodium becomes even more critical, as compromised kidneys can’t filter excess sodium effectively.

The good news is that taste preferences can adapt. A study by the National Institutes of Health found that after consistently reducing sodium intake for several weeks, people actually began to prefer foods with less salt.

Special Dietary Considerations

Low-Sodium AND Gluten-Free

For those needing both low-sodium and gluten-free options:

• Cauliflower crusts (check labels as some commercial versions add salt)
• Brown rice flour pizza crust (homemade with no added salt)
• Socca (chickpea flour) pizza base

Low-Sodium AND Keto-Friendly

If you’re following a ketogenic diet while watching sodium:

• Fathead dough (made with almond flour) with no added salt
• Chicken pizza crust (ground chicken mixed with egg and spices)
• Cheese-based crusts (using naturally lower-sodium cheeses)

For more keto-friendly ideas, check out our Mediterranean Keto Diet article.

Common Questions

Can I use cheese substitutes to reduce sodium?

Yes, nutritional yeast provides a cheese-like flavor with minimal sodium. Cashew “cheese” sauces and other plant-based alternatives generally contain less sodium than dairy cheese.

Are whole wheat pizza crusts lower in sodium?

Not necessarily. The flour type doesn’t affect sodium content—what matters is how much salt is added to the recipe. Always check labels or recipes.

What’s the best way to satisfy pizza cravings while strictly limiting sodium?

Focus on the flavors you love in pizza: the tanginess of tomato, the warmth of Italian herbs, and the satisfaction of toppings. A portobello cap with low-sodium tomato sauce, fresh basil, and a small amount of fresh mozzarella can satisfy cravings with minimal sodium.

Does freezing pizza affect its sodium content?

No, freezing doesn’t change the sodium content. The sodium remains in the pizza regardless of how it’s stored or heated.

Can I use potassium chloride salt substitutes on my pizza?

While potassium chloride products like “Nu-Salt” or “No Salt” can reduce sodium, they should be used sparingly and only after consulting your doctor, especially if you have kidney problems or take certain medications.

Conclusion: Enjoying Pizza on a Low-Sodium Diet

You don’t have to give up pizza completely when watching your sodium intake. With smart choices and simple swaps, pizza can still be part of a heart-healthy diet:

1. Make pizza at home when possible, using low-sodium ingredients
2. When eating out, request modifications like thin crust and light cheese
3. Focus on fresh toppings rather than processed meats
4. Consider alternative “crusts” for ultra-low-sodium options
5. Use herbs and spices to boost flavor without salt

Remember: occasional indulgence in regular pizza won’t derail your health goals. It’s your overall dietary pattern that counts most. By making lower-sodium choices most of the time, you’re supporting your heart and kidney health while still enjoying the foods you love.

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