Eating pizza doesn’t have to have that “unhealthy” stigma surrounding it – at least not with this healthy Mediterranean diet pizza recipe.
The Mediterranean diet is one of the most recommended diets by nutrition experts – and for good reason! This diet prioritizes fresh fruits and vegetables, whole grains, healthy fats, beans, legumes and seeds.
The health benefits have been widely-researched, with studies showing it can decrease the risk of cardiovascular disease, stroke, obesity, type II diabetes, and cognitive decline – among others.
This pizza is packed with vegetables on a thin, wheat crust – with a simple olive oil and garlic “sauce”. Serve with a side of salmon and you’ve got a super nutritious Mediterranean diet meal.
Reasons to Make This Mediterranean Diet Pizza
- It’s pizza but it’s super healthy. This pizza is made up of garlic, olive oil, whole grains, and lots of veggies – most of the principles of the highly touted Mediterranean diet.
- You love Mediterranean flavors. Lots of garlic, olives, cheese – with a fresh and light salad on top. Need I say more?
- Quick dinner: Using a healthier store-bought crust, this pizza can be prepped and cooked in under 30 minutes. Cook it while you’re preparing chicken breast or salmon to go with it!
INGREDIENTS
- Whole Grain Pizza Crust: Keep it easy and buy a store-bought pizza crust that’s higher in fiber and contains whole grains – like these Whole Foods Whole Grain Pizza Crusts. Or opt to make a whole wheat crust yourself, like this recipe from Allrecipes.com. I made two versions of this pizza using a store-bought crust and a dough.
- Olive Oil (2 tablespoons).
- Mozzarella Cheese (about 1 cup). If you can, choose fresh shredded mozzarella or slices as it melts easily.
- Feta Cheese (about 1/4 cup).
- Red Onion (1/4 cup, julienne cut).
- Bell Pepper (1/2 cup, julienne cut): I prefer orange or red for the pretty color!
- Black or Kalamata Olives (1/2 cup, sliced).
- Garlic Cloves (2-4, depending on preference)
- Arugula, chopped tomatoes, olive oil & vinegar for the topping: Substitute with any oil-based dressing.
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Tips for Success and Variation Ideas
- Selecting a thinner crust decreases the carbohydrate content of this recipe, but a thicker crust will hold the salad topping better (but either works).
- Switch up the vegetables: artichokes, chopped asparagus, and mushrooms would work well on this pizza.
- Use less garlic for the “sauce” if you aren’t a huge fan of garlic – or use garlic powder instead.
- Freshly grated mozzarella is always best, but buying already packaged shredded mozzarella cheese works too!
- Choose any kind of a chopped lettuce for the salad topping, except for iceberg since it doesn’t have as many nutrients.
- Top with crushed red pepper flakes or even balsamic glaze.
How to Make This Mediterranean Diet Pizza
- Pre-heat the oven according to crust directions.
- Thinly cut red onion and (orange or red) bell peppers, julienne-style. Thinly slice olives.
- Pour two tablespoons of olive oil onto the pizza crust with 2-4 cloves of crushed or minced garlic. Spread around until evenly distributed on the pizza crust.
- Assemble the pizza: top with mozzarella cheese, then evenly distribute the onions, bell peppers and olives. Sprinkle the feta cheese on top. Place the pizza in the oven.
- Make the salad topping: add some arugula into a medium-sized bowl. Cut cherry tomatoes in half, and add to the bowl along with a few more olives. Drizzle a small amount of olive oil and vinegar. Salt, pepper and garlic powder to taste.
- Take the pizza out of the oven. Cut the pizza into slices using a pizza cutter. Top each pizza with about 1/2 cup of the salad topping. Add more olives and crushed red pepper – or whatever other toppings you’d like! Enjoy!
Related Posts:
- Mediterranean Grain Bowl Recipe
- Mediterranean Diet Salmon Recipes
- 30+ Recipes High in Protein and Low in Calories
Frequently Asked Questions
How Can I Make This Gluten-Free or Dairy-Free?
Make sure to select a gluten-free crust, and all the other ingredients are naturally gluten-free!
To make it dairy-free, select a dairy-free brand of mozzarella and feta cheese.
What Is So Special About the Mediterranean Diet?
- It prioritizes fruits, vegetables, whole grains and fish – all known to be very beneficial to your health.
- The diet has been studied for years – with so many proven health claims.
- There are no strict “rules” or guidelines – it’s more of a lifestyle.
Can I Eat This Pizza As Leftovers?
This pizza can be stored in the fridge for up to 4 days, and the freezer for up to 3 months! For best results, keep the salad topping on the side and store separately. The dressed salad will wilt within a day or so – prep a small amount without the dressing for later.
Mediterranean Diet Pizza {Healthy and Veggie-Packed}
Ingredients
- 1 whole-grain pizza crust, store-bought or homemade
- 2 tablespoons olive oil
- 1 cup mozzarella cheese
- 1/4 cup feta cheese
- 1/3 cup red onion, julienne cut
- 1/3 cup red bell pepper, julienne cut
- 1/2 cup black olives, sliced (or Kalamata olives)
- 2-4 cloves garlic, minced
Salad Topping
- 2 cups arugula
- 1/2 cup cherry tomatoes, chopped
- 1 tablespoon olive oil
- 1 tablespoon vinegar
- Salt, pepper, and garlic powder to taste
Instructions
- Pre-heat the oven according to crust directions.
- Thinly cut red onion and (orange or red) bell peppers, julienne-style. Thinly slice olives.
- Pour two tablespoons of olive oil onto the pizza crust with 2-4 cloves of crushed or minced garlic. Spread around until evenly distributed on the pizza crust.
- Top with mozzarella cheese, then evenly distribute the onions, bell peppers and olives. Sprinkle the feta cheese on top. Place the pizza in the oven.
- Add arugula into a medium-sized bowl. Cut cherry tomatoes in half, and add to the bowl. Drizzle a small amount of olive oil and vinegar. Salt, pepper and garlic powder to taste.
- Take the pizza out of the oven. Cut the pizza into slices using a pizza cutter. Top each pizza with about 1/2 cup of the salad topping. Add more olives and crushed red pepper – or whatever other toppings you'd like! Enjoy!You could also add the salad topping prior to cutting the slices, either works.
Notes
- Selecting a thinner crust decreases the carbohydrate content of this recipe, but a thicker crust will hold the salad topping better (but either works).
- Switch up the vegetables: artichokes, chopped asparagus, and mushrooms would work well on this pizza.
- Use less garlic for the “sauce” if you aren’t a huge fan of garlic – or use garlic powder instead.
- Freshly grated mozzarella is always best, but buying already packaged shredded mozzarella cheese works too!
- Choose any kind of a chopped lettuce for the salad topping, except for iceberg.
- Top with crushed red pepper flakes or even balsamic glaze.
| Nutrition Facts | |
|---|---|
| Servings: 4 | |
| Amount per serving | |
| Calories | 329 |
| % Daily Value* | |
| Total Fat 13.3g | 17% |
| Saturated Fat 3.6g | 18% |
| Cholesterol 15mg | 5% |
| Sodium 306mg | 13% |
| Total Carbohydrate 43g | 16% |
| Dietary Fiber 7.3g | 26% |
| Total Sugars 4.6g | |
| Protein 10.6g | |
| Vitamin D 0mcg | 0% |
| Calcium 174mg | 13% |
| Iron 3mg | 14% |
| Potassium 167mg | 4% |
Hope You Enjoy!
The Mediterranean diet is one of the only “diets” I can really get behind as a dietitian. I can’t recommend it enough!
I hope this post inspires you to try it more often!
This was super good. I love a healthy pizza.