Low Sodium Pizza Recipes That Taste as Good as Takeout

By Andrea Cohen
Published 7/18/2026
Approved for These Diets:
Heart Healthy  |  Low Sodium
In This Article
Low Sodium Pizza Recipes That Taste as Good as Takeout
Photo Credit: Adobe Stock

Pizza is one of America's favorite comfort foods. Whether it's delivered to your door after a busy day, picked up from your favorite neighborhood pizza shop, or baked from the freezer, it's hard to beat the satisfying flavor of a hot slice or two. But if you're trying to follow a heart healthy or kidney friendly diet, pizza can be a major source of salt in your diet. That’s why low sodium pizza recipes can be such a gamechanger.

Although it’s not easy to make traditional tasting pizza with a very low sodium content, you don't have to give up pizza altogether. By changing up the ingredients a bit and following homemade pizza recipes with less sodium, you can still enjoy this family favorite even if you’re following a low sodium diet.

Here’s some information from the Health eCooks dietitians about why pizza is so high in sodium and what you can do to keep it flavorful while lowering the sodium content. We’ve also pulled together some lower sodium pizza recipes that are easy to make and satisfy that craving for a hot, cheesy slice of pizza. These recipes don’t meet our site’s strict low sodium diet guidelines, but they contain less salt than most traditional pizza so you can enjoy an occasional slice or two.

How Much Sodium Is in a Slice of Cheese Pizza?

If you've ever wondered how much sodium is in pizza, the answer may surprise you.

A typical slice of cheese pizza from a restaurant or national pizza chain often contains 600 to 900 milligrams of sodium. Some larger slices can top 1,000 milligrams each. And let’s face it—how many people stop at just one slice of pizza? Frozen pizzas can be just as salty, with many having 700 to 900 milligrams per serving.

Even homemade pizza isn't usually low in sodium. Store bought dough, pizza sauce, pepperoni, sausage, and shredded cheese all contain significant amounts of sodium. By the time they're layered together, a single slice can easily contain more sodium than many people should eat in an entire meal.

Eat a couple of slices and you’ll easily surpass recommended daily sodium limits. Considering that the American Heart Association® recommends limiting sodium to no more than 2,300 milligrams per day—and ideally 1,500 milligrams for many adults—it doesn't take many slices to reach your daily limit.

What Makes Pizza So High in Sodium?

Several ingredients contribute to pizza's salt content, including:

  • Prepared pizza crust or refrigerated dough
  • Jarred pizza sauce
  • Mozzarella and Parmesan cheese
  • Pepperoni, sausage, bacon, and ham
  • Olives and other cured toppings

Each ingredient adds sodium, and together they create a meal that's often much saltier than people realize.

How to Reduce Sodium in Pizza

Reducing sodium in pizza can be tricky but isn’t quite as hard as you might think.

Try these tips:

  • Make your own pizza dough with little or no added salt.
  • Choose a no-salt-added or low sodium tomato sauce (our low sodium spaghetti sauce is a good one to try, clocking in at just 95mg per half cup—don’t let the name fool you).
  • Ideally use less cheese (which will also lower the fat content, making the pizza more heart friendly). Use fresh cheese rather than processed cheese, which often contains less sodium.
  • Load your pizza with vegetables like peppers, onions, mushrooms, spinach, tomatoes, and broccoli.
  • Add fresh grilled chicken instead of processed meats like pepperoni or sausage.
  • Flavor your pizza with garlic, basil, oregano, rosemary, crushed red pepper, or fresh herbs.
  • Skip salty extras like olives, anchovies, and processed meats.

Heart Healthy Pizza Recipes That Are Lower in Sodium

At Health eCooks, every recipe is chef created and dietitian reviewed to make healthier eating easier. While these pizzas don't meet the site's strict Low Sodium Diet designation, they’re lower in sodium than the average slice from a restaurant or frozen pizza.

All of these lower sodium pizza recipes contain under 500 mg of sodium, with some containing significantly less. To lower the sodium even more, use less cheese and add more low sodium pizza toppings, like spinach, arugula, mushrooms, peppers, and fresh tomatoes.

  • Hawaiian Pizza (174 mg sodium)

    Heart Healthy Hawaiian Pizza
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins

    This lighter take on Hawaiian pizza combines sweet pineapple with colorful peppers, onion, and mango, imparting  tropical flavor while keeping sodium much lower than traditional Hawaiian pizza. At just 174 mg of sodium per serving, it's a great example of how healthier ingredient choices can transform a classic favorite.

    View Recipe

  • Mini Cauliflower Pizzas (75 mg sodium)

    Heart Healthy Mini Cauliflower Pizzas
    Photo Credit: Baldwin Publishing Staff Photographer
    60 mins

    These individual cauliflower pizzas contain only 75 mg of sodium per mini pizza. Even if you have a few of them, you can still keep the sodium content in check while getting in your pizza fix. They're loaded with fiber-rich cauliflower and make a fun appetizer, lunch, or light dinner.

    View Recipe

  • Arugula Ricotta Pizza (359 mg sodium)

    Heart Healthy Arugula Ricotta Pizza
    Photo Credit: Baldwin Publishing Staff Photographer
    20 mins

    Peppery arugula and creamy ricotta create a fresh, gourmet style pizza that's packed with flavor. Each serving contains 359 mg of sodium, making it a lighter alternative to many restaurant specialty pizzas.

    View Recipe

  • Gluten Free Pizza (476 mg sodium)

    Gluten Free Pizza
    Photo Credit: Baldwin Publishing Staff Photographer
    75 mins

    Need a gluten free option? This pizza delivers familiar pizza flavor while keeping sodium at 476 mg per serving, still considerably less than many frozen gluten free pizzas available in grocery stores, although not technically a low sodium food.

    View Recipe

  • Spinach Pizza (488 mg sodium)

    Heart Healthy Spinach Pizza
    Photo Credit: Baldwin Publishing Staff Photographer
    30 mins

    Spinach adds nutrients and color, while beans add fiber to this flavorful white pizza. At 488 mg of sodium per serving, the sodium content is getting up there but it's still lower than many traditional pizzas and is a great way to add some variety to your pizza repertoire.

    View Recipe

Frequently Asked Questions

Here are answers to common questions about how pizza may fit into a low sodium lifestyle.

Can I still eat pizza if I have high blood pressure?

People with high blood pressure don't necessarily have to eliminate pizza but they should be aware of how much sodium most pizza has. Eating smaller portions and choosing homemade or lower sodium versions can help pizza fit into a heart healthy eating plan.

Is homemade pizza lower in sodium?

It can be, but only if you choose your ingredients carefully. Store bought dough, jarred pizza sauce, and processed cheese are all surprisingly high in sodium. Making a few ingredient swaps can lower the sodium content.

What are the best low sodium pizza toppings?

Fresh vegetables like peppers, onions, mushrooms, tomatoes, spinach, and broccoli are excellent choices. Fresh herbs, garlic, and grilled chicken also add flavor without much sodium.

What cheese has the least sodium for pizza?

Fresh mozzarella generally contains less sodium than many shredded pizza cheeses, which are highly processed. Using a smaller amount of cheese and adding extra vegetables helps lower overall sodium.

Enjoy Pizza Without the Sodium Overload

Eating less sodium doesn't mean saying goodbye to pizza night. By choosing smarter ingredients, using fresh low sodium pizza toppings, and trying healthier homemade recipes, you can enjoy the flavors you love while supporting your heart and overall health. These low sodium pizza recipes are an example of how you just need a little creativity to keep pizza as a delicious part of a healthy eating plan.

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