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Healthy Whole Grain Pizza With The Best Pizza Sauce Recipe

We all love pizza, don’t we? And even though we should always treat ourselves to a pizza from our favorite Italian restaurant every now and then, it would be great if we could also make a healthier and nutritious pizza at home sometimes. That’s why I would like to show you how you can bake a healthy whole grain pizza at home. But not only that! In this post, I’ll also share our family secret for the best pizza sauce recipe in the world. So let’s dive right in to it! 🙂

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Whole Grain Pizza

Why are whole grains healthier?

One reason why this pizza is so much healthier is because of the whole grain dough. That’s because whole grain products have numerous benefits. Unlike white flour, whole wheat flour still consists of the whole grain seed. Cereal seeds, in fact, have an inner and outer part The outer one is particularly rich in valuable ingredients, such as vitamins, minerals and fiber. And while the white flour consists just of the nutrient-poor inner part, whole grain flour contains the whole grain.

So, compared to white flour, whole grain flour contains more fiber, minerals and vitamins. It also consists of long-chain carbohydrates. In order to break these down and process them, our body needs more time and energy. Thus, our blood sugar level doesn’t rise as quickly and we stay full for longer.

So in summary, whole grain products not only contain more valuable ingredients, but they also satiate us much longer. So they are not the so-called empty calories, as it is the case with white flour. And this also applies to our healthy whole grain pizza. Thanks to the high proportion of whole grains, it not only contains more nutrients, but also fills you up much better! That’s one reason why this pizza is so much healthier. Another, of course, would be your toppings. But I’ll get to that in a minute. First, I’d like to show you how to make this whole wheat pizza dough.

healthy whole grain pizza

the whole grain pizza dough recipe

In order to create the perfect whole grain pizza dough, I’ve really tried everything over the past few weeks. Even my boyfriend has sacrificially ( 😉 ) agreed to try another new pizza recipe week after week. But the testing has definitely been worth it. Because now I can present you my result and tell you exactly which steps it really needs in order to make the perfect whole grain pizza dough and where you can also deviate from my recipe.

First, I took a look at how the Italians make their pizza dough. And there are a few important things to keep in mind. Because in Italian pizza dough, they always use a type 00 flour, they do autolysis first, and they use a very little amount of yeast. Quite obviously, I turned some of these principles on their head. After all, I wanted to make a whole grain dough with spelt flour. And whole grain spelt flour has very different characteristics than Italian 00 flour. So I also had to change a few other things. But let’s start at the very beginning and let me talk you through all the different steps.

step 1: The autolysis

The first step for our healthy whole wheat pizza is the autolysis. And behind this complicated term is a very simple step. And that is to put the flour in a bowl, mix it with a bit of water and then just let it sit for 20 minutes. However, this causes the dough to develop a sticky structure. And especially with spelt flour this is of great advantage. Spelt doughs usually need very long kneading sessions until they have built up a good gluten structure. Through autolysis, however, we can already shorten this a bit.

step 2: Knead your dough

The next step is to prepare the rest of our dough. For this, dissolve the fresh yeast with a little bit of honey in lukewarm water and add it to the dough. Knead the dough, so that everything binds well. Then add the salt and olive oil. And after that the dough must be kneaded for about 10 minutes. If you have a kitchen machine, you can use it here perfectly. Otherwise, you can add the kneading time to your daily workout. 🙂 And I know how long and exhausting 10 minutes of dough kneading can be. But the longer the dough is kneaded, the better it rises and the better the pizza crust turns out later.

One thing I also tested out a lot was the amount of yeast. In the original Italian pizza dough, they often use no more than three grams of yeast. However, pizza flour also has a more resistant texture. So for this dough, I found that 10 grams of fresh yeast is perfect. Alternatively, you can also just use the half of it. It will still work with 5 grams. However, in my opinion, the dough turns out best with 10 grams.

In europe we usually use fresh yeast for pizza doughs. But if you don’t have this on hand you can also use some instant yeast. I think a 1/2 teaspoon would be a good amount here.

step 3: let it rise

The longer your dough rises, the better it just gets. This is really a sacred law for pizza. For this reason, I let my whole grain pizza dough rise for 24 hours. However, I divide the rising time into two parts. In the first part, the dough is covered after kneading for two hours in a warm place. Then I portion it directly into three equal parts of 180 grams. These are formed directly into balls and placed in three round bowls. And then they rise for another 22 to 24 hours covered in the refrigerator.

You see, we already make the pizza dough the day before. Overnight it will rest in the refrigerator already portioned. And the next evening the only thing left to do is to shape the pizza, top it and bake it. It could hardly be easier!

Step 4: Shape your dough

Before you shape your pizza the next day, the dough needs to acclimate a bit. To do this, simply take it out of the fridge about an hour earlier and let it continue to sit at room temperature, covered. And before you carefully shape it into a pizza, preheat the oven. If you have a pizza oven, feel free to use it. Otherwise you can simply choose 250°C/ 480°F top/bottom heat. And in this video, I’ll show you how to shape the pizza dough

How to shape a pizza dough

It is important to proceed very carefully and gently and only push the edge very slightly a bit more outward. Also, make sure that you always turn the dough a little bit, because this way it would not stick to the work surface. Then, when it has the right size and is nicely thin, you can carefully transfer it to a pizza tray *. To do so, carefully run your hands under the dough and place it on the tray.

Choose the right toppings for your healthy pizza dough

This whole grain pizza is not only healthier, it’s also significantly lower in calories than what you’re normally expected from pizza. There are several reasons for this. For one, the dough portions are a bit smaller than usual since I like my pizza crust to be nicely crispy and thin underneath the pizza topping. And thanks to the high whole grain content in the dough, even a smaller portion satiates me much better, as a regular pizza usually does.

On the other hand, this healthy whole grain pizza is also lower in calories because I pay some attention to the toppings. I usually put a lot of shredded cheese and mozzarella on my pizza. But for this healthy version, I just used the Eatlean’s protein cheese and some fat reduced mozzarella. And obviously this applies to any kind of fat reduced cheese. They usually has only two-thirds or even half the calories and are therefore a great alternative for your day-to-day life. Cause as a result, you can save quite a few calories on your pizza.

the best pizza sauce recipe
crispy whole grain pizza with the world’s best pizza sauce

our family recipe: the best pizza sauce recipe in the world

Now that I’ve told you everything about the dough and my tips to save a few calories on pizza, let’s move on to something very important – the pizza sauce! In my opinion, a really good pizza depends on its pizza sauce. And no matter where I’ve eaten a pizza previously, it never tastes as good as at my dad’s!

My grandfather used to have his own pizzeria. It was known for its good pizza in the whole area. Unfortunately this was before I was born. But neverthelesss my dad took over the recipe from him and has been making the most delicious pizzas in the world for as long as I can remember. And in my opinion, he has two secrets for that. The first is that he bakes the pizzas in his fireplace, right over a wood fire. And his second secret is his incomparably delicious pizza sauce.

Probably the vast majority of us can not realize the first secret tip ourselves. But everyone can make a really good pizza sauce. So I asked him if I could share our family recipe for the world’s best pizza sauce on my blog. And here it comes – the best pizza sauce recipe!

Here`s how to make it

For our sauce, you’ll need a can of chopped tomatoes, one to two cloves of garlic, a tablespoon and a half of oregano, salt and some spiciness, like dried chilies. Put the tomatoes in a tall container, peel the garlic and slice it thinly. Add it to the tomatoes along with half of the oregano and half a teaspoon of salt, and blend everything with a emergency blender. Alternatively, you can also use a regular blender and blend everything to a smooth tomato sauce. Then you add the remaining oregano and some spiciness, mix it with a spoon, and let it sit for one to two hours.

healthy whole grain pizza and the best pizza sauce recipe in the world

Now you know everything about my delicious healthy whole grain pizza. You know how to make the healthy whole grain dough, the important steps and the minimum amount of yeast you need to get a good result. You know the best way to shape your pizza and how to make the best pizza sauce recipe in the world. So what are you waiting for? Try out this recipe by yourself and put pizza back on your weekly menu. And even though we’ll still treat ourselves to a regular delicious pizza from our favorite Italian restaurant every now and then, this healthy recipe is a great alternative to eat pizza more often in our everyday life. Have fun trying it out and enjoy your pizza! 🙂

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healthy whole grain pizza with the best pizza sauce recipe

healthy whole grain pizza with the best pizza sauce recipe

Prep Time 20 mins
Cook Time 35 mins
Resting Time 1 d
Total Time 1 d 55 mins
Course Main Course
Cuisine Italian
Calories 432 kcal


  • oven
  • two round pizza trays (alternatively a regular oven tray)


for the whole grain pizza dough

  • 250 g whole grain spelt flour or whole wheat flour (~ 1⅔ cups)
  • 80 g spelt flour or pizza flour type 00 (~ ½ cup)
  • 200 ml lukewarm water ~ 6,8 fl oz
  • 10 g fresh yeast (¼ cube) alternatively ½ tsp insant yeast
  • ½ tsp honey
  • ½ tsp salt
  • 2 tsp olive oil

For the best pizza sauce in the world according to our family recipe

  • 1 can chopped tomatoes (of good quality)
  • 1-2 cloves garlic
  • 1 ½ tbsp dried oregano
  • ½ tsp salt
  • dried chili flakes to taste


Prepare the pizza dough the day before.

  • To make the dough, first combine the whole grain flour and spelt flour in a large bowl and add about half of the water. Mix briefly with a wooden spoon and then let rest for 20 minutes, covered.
  • After about 10 minutes, dissolve the yeast with the honey in the remaining water and set aside. After the 20 minutes, add the yeast water to the dough and knead it briefly. Once the dough is well combined, add the salt and olive oil and then knead the dough for at least 10 minutes (if you have one, you can use a kitchen machine) and then form it into a ball.
    Then brush the bowl and the dough ball with a little oil and let it rise, covered, in a warm place for 2 hours.
  • After the rising time, divide the dough into three equal portions á 180g, knead again briefly and form them into three balls. Brush three bowls and the three dough balls with a little olive oil and place each dough in one of the three bowls. Cover and let rise in the refrigerator for 22 to 24 hours.

The pizza sauce (1 to 2 hours before baking)

  • To make the pizza sauce, place the crushed tomatoes in a tall container. Peel and finely slice the garlic and add it to the tomatoes along with the salt and half of the oregano. Puree everything with an emergency blender (or in a regular blender) to a smooth tomato sauce and then stir in the rest of the oregano and spiciness as desired. Then let the tomato sauce set for 1-2 hours to infuse well.

Shape, top and bake the pizza

  • Take the dough out of the refrigerator about 60 minutes before baking so that it can acclimatize.
  • Preheat the oven to 250°C/ 480°F top/bottom heat. On a lightly floured work surface, carefully shape one of the dough portions into a round pizza with the flat of your hands, using twisting motions, as shown in the video.
  • Spray or brush the pizza tray with a little oil, carefully run both hands under the pizza dough and place it on the pizza tray. Now spread three to four tablespoons of the pizza sauce evenly on the dough, top with low-fat cheese and the toppings of your choice.
  • Bake the pizza in the oven for 11 to 12 minutes, meanwhile shape and top the other two portions. After baking, lift the pizza onto the plate and garnish with fresh ingredients such as basil, arugula, Parma ham or Parmesan cheese, if desired.
Keyword family recipes, Pizza, tomato sauce, whole grain

The nutritional values refer to a pizza (1/3 of the dough) with the pizza sauce. They do not include remaining toppings. With cheese, tomatoes and anchovies, which I like best on my pizza, the total calorie count for me is 556 calories.

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