Mealtime Makeover: Whole-Wheat Pizza

By using whole-wheat crust, part-skim cheese, turkey pepperoni, and mixed vegetables, this pizza offers kids more of the nutrients they need, with less fat and fewer calories.

Prep time: 25 minutes

What you need:

This recipe's ingredients:

  • 1 ready-to-bake whole-wheat pizza crust (10 inches in diameter)
  • 1/2 c. pizza sauce
  • 1 c. shredded part-skim, low-moisture mozzarella cheese
  • 1/2 c. (17 slices) turkey pepperoni
  • 1 c. sliced mushrooms

Traditional recipe's ingredients:

  • 1/3 (2 slices) medium pizza (typical delivery-style pizza with pepperoni and thin crust)

What to do:

  1. Preheat oven to 400° F (204° C).
  2. Spread pizza sauce on crust.
  3. Spread cheese on top of the sauce.
  4. Sprinkle sliced mushrooms and pepperoni on top of the cheese.
  5. Bake approximately 15 minutes. Cut into 6 wedges.

Nutritional analysis (per serving):

This recipe:

  • 395 calories
  • 22g protein
  • 11g fat
  • 3.6g sat. fat
  • 52g carbohydrate
  • 8g fiber
  • 24mg cholesterol
  • 980mg sodium
  • 160mg calcium
  • 1mg iron
  • n/a mcg folic acid

Traditional recipe:

  • 570 calories
  • 22g protein
  • 26g fat
  • 10g sat. fat
  • 62g carbohydrate
  • 3g fiber
  • 26mg cholesterol
  • 1507mg sodium
  • 259mg calcium
  • 4mg iron
  • n/a mcg folic acid

Serves: 3

Serving size: 2 slices

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

Use some of your favorite veggies for toppings instead of pepperoni and mushrooms. Peppers, broccoli, spinach, or fresh tomatoes are good options.

Related Resources

  • Allrecipes.com
    This site offers more than 40,000 free recipes, plus lots of cooking tips and information.
  • Academy of Nutrition and Dietetics
    Offering nutrition information, resources, and access to registered dietitians.
  • Tips for Cooking with Kids
    Helpful tips from PBS for parents who are cooking with kids.
  • Vegetarian Resource Group
    This site offers recipes, nutrition information, and lots more for vegetarians and anyone looking to eat less meat.
  • Cooking Light
    Cooking Light magazine goes online with recipes for healthy living, plus grocery coupons and tips for feeding your family.
  • ChooseMyPlate.gov
    ChooseMyPlate.gov provides practical information on how to follow the U.S. government's Dietary Guidelines for Americans. It includes resources and tools to help families lead healthier lives.