Low Sodium Pizza Recipe {Homemade Marinara & No Yeast Crust}

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Pizza is truly our family’s favorite meal. It’s one of very few meals that all 4 of us will eat because it’s completely customizable and we have 2 incredibly picky eaters in our house. We would probably order pizza every day, but restaurant pizza is typically very high in sodium and we can’t do that so I make our pizza, completely from scratch including the sauce and no yeast crust, low-sodium style. And I’ve been told, on more than one occasion by family and guests, that my Low Sodium Homemade Pizza is the best pizza on the island.

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Great pizza starts with fresh ingredients and a deliciously flavorful low sodium marinara. I make mine completely from scratch the day before in my Crock Pot, but you can use a low sodium jarred variety if you don’t have time for that. I highly recommend making your sauce for the best pizza possible.

Low Sodium Pizza Sauce Ingredients:

  • 16 Roma tomatoes
  • 1/4 red onion
  • 3-4 fresh cloves of garlic
  • 1 banana pepper
  • 1/4 cup fresh parsley
  • 1/4 cup fresh oregano
  • 1/4 cup light or non-alcoholic beer (optional, but it helps to break down the acids in the tomatoes)
  • 2 tbsp Mrs. Dash Tomato, Basil, Garlic Seasoning
  • Food processor or blender (I use my Ninja Blender because it makes this so easy.)
  • Crock Pot or large stovetop pot.
  • Optional for thickening: 1 can tomato paste OR 2 tbsp corn starch

Low Sodium Pizza Sauce Instructions:

  • Cut the tomatoes in half and place them in your blender or food processor, blend to sauce consistency, and pour the sauce into your Crock Pot.
  • Place the onion, pepper, garlic, parsley, and oregano in your blender and finely chop/blend. Pour that in your Crock Pot with the tomato sauce.
  • Pour the beer and Mrs. Dash seasoning in the Crock Pot and stir.
  • Simmer on low setting for 4-6 hours.

Note: If your sauce isn’t thick enough because of the water content of your tomatoes, you can do one of 2 things. You can add a can of tomato paste into the sauce because tomato paste is very low in sodium OR you can mix 2 tbsp corn starch with a little water until you get a paste and stir that into the sauce.

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Good pizza requires a good crust. I like mine flavorful and I love that my family even eats the crust instead of leaving it on their plates. My pizza crust is super simple and I don’t use yeast because 1) you really don’t need it, and 2) yeast has sodium.

No Yeast Pizza Crust Ingredients (yields 1-12″ pizza):

  • 1.5 cups bread flour
  • 2 tbsp Mrs. Dash Garlic & Herb (or any no sodium seasoning of choice)
  • 2 + 1 tbsp Olive Oil (you’ll need to separate them out)
  • 1/2 cup water

No yeast Pizza Crust Instructions:

  • In a large mixing bowl, mix your flour and seasoning to blend well.
  • Pour the water and 2 tbsp oil into the bowl and mix. I start with a fork and end up using my hands to completely blend the mixture. If it’s a little too sticky, pour in a little more flour and finish kneading.
  • Roll into a ball, pour the remaining tablespoon of oil over the ball, and place it in a covered bowl for about 5 minutes, just enough time to let the oil seep into the dough.
  • Remove dough ball from the bowl, making sure the oil is thoroughly covering it, and form into a round crust on a tinfoil covered pizza stone.
  • Crimp up the sides to form the crust to hold the toppings.
  • Before topping it, poke a few holes in the crust’s bottom, and cook on the middle rack of your oven on 425ºF for 5-6 minutes.

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Take your crust out of the oven and sauce it up. You can use as little or as much as you’d like. It’s YOUR pizza. We like ours saucy so I use a bunch.

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Top with cheese, I use a blend of mozzarella and parmesan, and then load it up with your favorite toppings. Be careful with these because this is where the sodium could really shoot up. For this pizza, I used ground turkey burger because it’s lower in fat and sodium and a lot healthier for you than its beef counterpart.

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Place your homemade, low sodium masterpiece on the middle rack of your oven and cook at 425 for 20-25 minutes until golden brown (ovens vary so you may need to increase/decrease baking time depending on yours). Slice it up and serve it piping hot with some pepperoncini peppers or a side salad.

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If you’re looking for a new low sodium, truly homemade taste experience, you really have to try this low sodium pizza recipe. It’s a little time-intensive, but it’s totally worth it. Your family and friends will be begging you to open a pizza joint after trying this pizza. It’s really THAT good. If you try this (you really should), you’ll be a convert with the very first bite.

If you love this healthier alternative to typically high sodium dishes, be sure to check out the rest of my low sodium recipes for even more healthy recipe ideas. Good-for-you food should taste good too. You deserve delicious!

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About Christy

Christy Gossett, managing editor of SoFabFood and creator of the healthy living blog, Insanity Is Not An Option, is a WAHM of 6 kids ranging in age from 26 to 7. She enjoys sharing her heart-healthy, low sodium recipes to help others with dietary restrictions enjoy a flavorful life while maintaining a healthy diet.

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  1. Makes me want to make pizza tonight!
    April recently posted…Probiotic Horseradish Pickle RecipeMy Profile

  2. This looks good! I just started using Mrs. Dash in our chili and nacho beef mixes and it’s good. I had never thought of trying it in my pizza crust. What a great idea!
    Lisa recently posted…Vacation in Style with BARBIE Sisters’ Deluxe Camper!My Profile

  3. Oooh. My husband has to be on a low-sodium diet because of his kidney disorder. We love pizza and this sounds delicious!
    Jamie recently posted…Memories from in the kitchenMy Profile

  4. Do you peel the tomatoes first?

    • Donna, I actually don’t peel them. I like to take the quickest route possible when I’m cooking since I make everything from scratch. Since I’m blending them in, it isn’t an issue and doesn’t do anything to the consistency that I know of. Thanks for asking because I really should have said that! Oops!

  5. Hi Christy,
    I’m having difficulty printing the recipe for your low sodium pizza sauce. Some of the ingredients are left off. My parents are elderly and I want to give them a printed recipe. Is there a way to print the recipe itself instead of the entire page?
    Thank You!
    Ellen

  6. Thanks so much! Great recipe and am looking forward to more. I am on a low sodium diet due to high b.p. Keep up the good work and great ideas!

  7. How many mg of sodium per serving? Forgive me if I missed it…

    • There’s no sodium in the crust as long as you use bread flour and the sodium in the sauce comes only from the fresh vegetables, which is minimal. For example one fresh tomato has 6 mg of sodium, and you’re certainly not getting a whole tomato in a serving. I didn’t put a sodium count on here because there’s a fluff factor when it comes to the cheese and toppings. You can follow the recipe, but you need to look up the sodium content in the toppings you use to calculate it properly. For example, if you used swiss cheese and lean ground turkey, one slice would be about 125 mg of sodium (including the sodium from the vegetables in the sauce). If you only use cheese, or vegetables, as toppings, that count diminishes. Any way you look at it, that’s a very low amount of sodium intake. Hope that helps!
      Christy recently posted…Just a Mom Busy Capturing Memories Behind the LensMy Profile

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