Whole-wheat pizza - Mayo Clinic

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Whole-wheat pizza

Print Products and services By Mayo Clinic Staff

Dietitian s tip

You can double the recipe and use the extra dough to make breadsticks or flatbread. The dough can be refrigerated for up to 24 hours before baking. To make this plant based, leave out cheese.

Number of servings

Serves 4 High FiberHealthy carb

Ingredients

Pizza dough

1 teaspoon active dry yeast 3/4 cup warm water 3/4 cup whole-wheat flour 2 tablespoons barley flour 2 teaspoons gluten 1 tablespoon oats 1 tablespoon olive oil

Toppings

2 1/2 cups sliced tomatoes (about 3 tomatoes) 2 1/2 cups chopped raw spinach 1/4 cup chopped fresh basil 1 tablespoon minced fresh oregano (or 1 teaspoon dried) 1 tablespoon minced garlic 5 black olives thinly sliced 1/2 cup crumbled feta cheese

Directions

To make dough, dissolve yeast in warm water, let sit 5 minutes. Mix dry ingredients together. Add oil and water-yeast mixture. Knead for 10-15 minutes for best texture. An electric mixer is helpful, but not necessary. Let dough rise for a minimum of 1 hour. Heat oven to 450 F. Roll out dough on floured surface to 1/4-inch thickness. Place dough on baking sheet or pizza peel. Top with tomatoes, spinach, basil, oregano, garlic, sliced olives and crumbled feta cheese. Bake for 10-12 minutes, or until cheese melts and crust is crisp.

Nutritional analysis per serving

Serving size 1 slice 1 4th of pizza

Total carbohydrate 29 gDietary fiber 6 gSodium 274 mgSaturated fat 3 gTotal fat 9 gTrans fat 0 gCholesterol 12 mgProtein 9 gMonounsaturated fat 3 gCalories 233Added sugars 0 gTotal sugars 0 g

DASH Eating Plan Servings

Grains and grain products 2 Vegetables 2 Dairy foods (low-fat or fat-free) 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

Protein and dairy 1/2 Vegetables 2 Carbohydrates 2

Diabetes Meal Plan Choices

Meat and meat substitutes 1 Nonstarchy vegetables 2 Starches 2 Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Aug. 02, 2022

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