"Healthy" and "pizza" aren’t two words you often hear in the same sentence. Depending on the toppings, some takeout pizza and frozen pies can be loaded with calories, fat, and sodium. In fact, pizza is number two on the list of the top 10 sources of sodium in the American diet.

Done right, though, pizza can make for a nutritious meal. In our recent tests, Consumer Reports found some frozen pizzas that scored well for nutrition and were pretty tasty, too.

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But our nutrition experts all agree that if you want a truly healthy pizza, you should make it yourself.

“You have more control over the amount of cheese and salt you use, and you can switch to a whole-grain crust, which adds fiber,” says Amy Keating, R.D., a dietitian at Consumer Reports. “The best way to make any pizza healthier, though—whether you make it yourself of take it out of a box—is to pile on the vegetables.”

Try these healthy pizza recipes, developed in Consumer Reports’ test kitchens. They call for a prebaked thin whole-wheat crust (we used Pastorelli Ultra Thin Pizza Crusts Whole Wheat), but you could also use refrigerated whole-wheat dough or make your own whole-wheat crust.

Margherita Pizza With Arugula

1 cup canned crushed tomatoes (no salt added)
1 teaspoon red wine vinegar
¼ teaspoon crushed red pepper or black pepper
¼ teaspoon dried oregano
1 12-inch prebaked 100% whole-wheat thin crust
2 cups lightly packed arugula leaves, coarsely chopped
4 oz. unsalted fresh mozzarella cheese, torn into small pieces
2 tablespoons shredded Asiago or Parmesan cheese
10 fresh basil leaves, thinly sliced (about 1 tablespoon)

Directions
1. Heat oven to 450° F. Whisk together the tomatoes, vinegar, pepper, and oregano.

2. Place the crust on a pizza paddle or large cutting board. Spread sauce on pizza crust, then top with the arugula, mozzarella, and Asiago.

3. Carefully slide pizza directly on the middle oven rack and bake until the cheese is melted and bubbling, about 8 minutes.
Remove the pizza carefully onto the paddle or cutting board.

4. Sprinkle with basil leaves. Let the pizza rest 2 to 3 minutes before cutting.

Makes 6 servings (1 slice per serving).

Nutrition Information: One serving contains 150 calories, 7 grams fat, 3 grams saturated fat, 7 grams protein, 16 grams carbohydrates, 3 grams fiber, 80 mg sodium 


Brussels Sprouts Pizza With Goat Cheese

2 teaspoons honey, divided
2 teaspoons olive oil
1⁄8 teaspoon salt
1 12-inch prebaked 100% whole-wheat thin crust
2 ½ cups thinly sliced Brussels sprouts
1 small red onion, thinly sliced
3 oz. crumbled goat cheese
2 tablespoons grated Parmesan cheese
2 tablespoons chopped unsalted pistachio nuts

Directions

1. Heat oven to 425° F. Drizzle 1 teaspoon of the honey on the crust.

2. In a large bowl, toss Brussels sprouts with olive oil and salt.

3. Place the crust on a pizza paddle or large cutting board. Top the crust evenly with the Brussels sprouts, onion, goat cheese, Parmesan, and pistachios.

4. Carefully slide pizza directly on middle oven rack and bake until the cheese is melted and the pizza is hot, about 10 minutes.

5. Remove the pizza carefully onto the paddle or cutting board. Drizzle with the remaining 1 teaspoon honey and serve.

Makes 6 servings (1 slice per serving).

Nutrition Information: One serving contains 170 calories, 8 grams fat, 2.5 grams saturated fat, 7 grams protein, 20 grams carbohydrates, 4 grams fiber, 150 mg sodium


Roasted Vegetable Pizza With Ricotta Cheese

1 cup sliced zucchini
1 cup sliced mushrooms
2 shallots, sliced
1 medium yellow pepper, sliced
1 medium red pepper, sliced
1 cup cherry tomatoes, sliced
1⁄8 teaspoon salt
2 teaspoons olive oil
1 12-inch prebaked 100% whole-wheat thin crust
½ cup shredded part-skim mozzarella cheese
½ cup part skim ricotta cheese
2 tablespoons grated Parmesan cheese
1 tablespoon pesto sauce (store-bought or homemade)

Directions

1. Heat oven to 425° F. Place the vegetables in a large bowl and toss with the salt and olive oil.

2. Spread out the vegetables on large rimmed baking sheet. Roast until they are softened and brown in spots, about 13 minutes. Remove from oven.

3. Place the crust on a pizza paddle or large cutting board. Sprinkle the crust with mozzarella and top with vegetables. Place dollops of ricotta cheese around the crust and sprinkle with Parmesan.

4. Carefully slide the pizza directly on to middle oven rack and bake until the cheese is melted and bubbly, about 7 to 8 minutes. Remove carefully onto paddle or cutting board. Drizzle with pesto and serve.

Makes 6 servings (1 slice per serving).

Nutrition Information: One serving contains 190 calories, 8 grams fat, 3 grams saturated fat, 9 grams protein, 20 grams carbohydrates, 3 grams fiber, 220 mg sodium