Healthy Mediterranean Diet Pizza

A close-up of a Mediterranean diet pizza with salad topping on a cutting board.

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!
Mediterranean diet pizza ingredients portioned out.

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.

As an Amazon affiliate, this post does contain affiliate links. At no additional cost to you, I receive a small compensation when a purchase is made. However, I only promote products I love and feel would be useful to you!

A slice of pizza on a cutting board with the salad topping on it.

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

A close-up of Mediterranean Diet Pizza topped with arugula and olives on a parchment paper lined cutting board.
  1. Pre-heat the oven according to crust directions. 
  2. Thinly cut red onion and (orange or red) bell peppers, julienne-style. Thinly slice olives. 
  3. 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. 
  4. 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.
  5. 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.
  6. 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!

Arugula salad with cherry tomatoes in a metal bowl with olive oil and vinegar.

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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?

  1. It prioritizes fruits, vegetables, whole grains and fish – all known to be very beneficial to your health.
  2. The diet has been studied for years – with so many proven health claims.
  3. 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. 

A close-up of Mediterranean Diet Pizza topped with arugula and olives on a parchment paper lined cutting board.

Mediterranean Diet Pizza {Healthy and Veggie-Packed}

Alex Evink, MS, RD
This recipe has all the makings of a Mediterranean diet – one of the most widely-research diets with numerous proven health benefits! Packed with veggies and healthy fats, this recipe is also super quick – ready in under 30 minutes. If you're craving pizza but without all the guilt – try this healthy Mediterranean diet pizza. Customize however you like!
5 from 1 vote
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Main Course, Side Dish
Cuisine Mediterranean
Servings 4 servings
Calories 329 kcal

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 information is just an estimation, and may vary depending on individual ingredients and preparation.
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%
Keyword healthy pizza recipe, Mediterranean Diet Recipe

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!

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