Pizza -10 Dash Diet Recipes

Here are 10 Dash Diet Pizza Recipes you can enjoy while you are on the Dash Diet. Yes you can eat Pizza on the Dash Diet, but you have to be smart about it, there are healthy versions of Pizza.

Make this tasty flatbread vegetable pizza packed with healthy ingredients. A heaping dose of tomatoes, paired with fresh garlic, basil, olive oil, bell pepper, and mushrooms gives you a few servings of veggies, for a healthy lunch or dinner that’s packed with antioxidants, vitamins, and minerals.


  • 1 multi-grain flatbread, round or rectangular
  • 1/3 cup organic crushed tomatoes
  • 1 clove fresh garlic, finely chopped
  • Red pepper flakes to taste
  • 1/2 cup shredded mozzarella cheese, reduced-fat
  • 1/2 red bell pepper, cut into 2″ slices
  • 1/2 cup sliced mushrooms
  • 1 tablespoon extra-virgin olive oil
  • 3 tablespoons freshly chopped basil


Preheat oven to 400 degrees. Place flatbread on a parchment-lined baking sheet. Spread crushed tomatoes on top of the bread. Sprinkle with chopped garlic and red pepper flake lightly. Sprinkle cheese, bell pepper, and mushrooms on top. Drizzle with extra-virgin olive oil. Salt and pepper lightly. Bake for 15-20 minutes, or just until the cheese begins to bubble and turn golden around edges.

Remove and cool slightly. Garnish with fresh chopped basil. Enjoy!

Here are some of the best Low Sodium Cheeses

Spinach Pizza Crust

Image result for spinach pizza crust

Using spinach to make pizza crust is a great alternative that also helps you cut down your carbohydrates and calorie intake. This crust itself is only 63 calories a serving and can be topped with whatever you want—like sauce, cheese, meat, and veggies. You do need a food processor or blender to make this recipe successful.

Try using spinach instead because it has a milder flavor and blends with other ingredients better.


  • 2 cups fresh baby spinach
  • 1/2 cup mozzarella cheese
  • 1 egg
  • 1 teaspoon dried cilantro
  • 1 teaspoon basil
  • 1 teaspoon oregano


  1. Blend cheese and spinach together in a food processor.
  2. Stir in the egg and herbs and pour mixture onto a parchment-paper-lined baking sheet.
  3. Bake spinach crust at 400°F for about 15 minutes, or until crispy.
  4. Add on your favorite toppings (tomato sauce, cheese, pepperoni, vegetables, etc.) and broil until toppings are warmed.

Cut with a pair of scissors as it is a lot thinner than your normal dough.


The Pita Pizza is a quick lunch time meal, that will satisfy your hunger and you don’t need to feel guilty for eating it.

  • 1 Whole wheat pita
  • 1 8 oz.. can of  crushed tomatoes
  • low-fat mozzarella
  • 1 portabella mushroom, stem removed and reserved
  • red and green bell peppers


Assemble and toast pizza in oven for 5 minutes. Add some jalapenos if your like it spicy.

Cauliflower Pizza

Image result for cauliflower pizza

The  Cauliflower crust has a unique texture and tastes delicious and it is definitely worth a try, you can mix it half with broccoli and half with cauliflower to try an alternative.


  • 1 cup cauliflower, grated
  • 1/2 cup shredded light mozzarella cheese
  • 1 egg
  • 1 tsp oregano
  • 2 tsp basil
  • 2 tsp parsley
  • 1/2 red bell pepper
  • 1/2 tsp fennel
  • 1 green pepper
  • 1 onion
  • 1 tomato
  • Garnish with fresh spring onions.


    1. Chop pepper, onion and tomato. Set aside.
    2. Steam the cauliflower, let it cool and then grate it.
    3. Combine grated cauliflower with the mozzarella cheese and egg in a large bowl.
    4. Spray a circular or rectangular metal pan with cooking spray before spreading the cauliflower dough evenly.
    5. Sprinkle the dough with fennel, oregano, parsley and basil.
    6. Bake at 450° F for 12-15 minutes.
    7. Remove the dough from the oven and sprinkle chopped green and red bell pepper, onion and tomato, as well as the remaining mozzarella cheese on top.


  1. Return the pizza to the oven. Turn the heat to broil and leave in until the cheese has melted and the crust is crispy.GET YOUR LOW SODIUM PIZZA SAUCE HERE



    Eggplants are low in calories but high in nutrients — one eggplant is only 136 calories and is packed with potassium and vitamins C and B6. Make mini pizzas by slicing the eggplant into two inch pieces and baking at 350°F until they are soft. Then, add on tomato sauce and cheese and bake again until the cheese is melted.

    Sweet Potato

    Sweet potatoes make a more substantial pizza crust because they have more starch. Loaded with vitamin A and fiber, they are the perfect healthy swap. Boil and mash the potatoes and spread them on a baking sheet lined with parchment paper. Bake the crust at 400°F until solidly formed and crispy. Add on your favorite sauce and toppings and bake in the oven for a little longer.


    Try and avoid any deli meats, but if you have to include them on your pizza, here are the top 5 Low Sodium Deli Meats  


    This may seem a little crazy but carrots are filled with beta-carotene which converts to vitamin A in the body and helps promote eye health. Preheat the oven to 400°F and pulse the carrots in a food processor. Carrots contain a lot of water, so drain out the water and spread the carrots onto a baking sheet. Bake until crispy, add toppings, and bake again until the toppings are heated through.


    Zucchini has been on the rise as a favorite Italian food substitute. It took the world by storm as pasta, and now it’s trending as the latest pizza crust craze. This low-calorie summer squash is filled with essential vitamins and nutrients for your body.  Shred the zucchini and squeeze out any excess moisture with a paper towel. Spread the shredded zucchini on a baking sheet and bake at 450°F until crispy and browned. Add on your favorite toppings, such as Parmesan and prosciutto for extra flavor, and bake again until cooked through.

    Portobello Mushroom

    Very thick in size and texture, Portobello mushrooms make a healthy dash diet pizza option. Simply add mozzarella cheese, chopped tomatoes, and basil on top of a mushroom cap and bake at 350°F until the cheese is soft and melted.

If you are ordering takeout then ask for

 A thin whole-wheat crust.

Request the pie be double cut (cut in 16 slices).

Hold the meat.