Pizza is a beloved food for many people. The combination of dough, sauce, cheese and toppings creates a delicious and satisfying meal. While pizza is often thought of as an indulgence, the type of meat you choose to top your pizza can actually make a big difference in terms of health. When trying to decide what meat is the healthiest option for pizza, there are a few key factors to consider.
Lean Meats vs Fatty Meats
One of the most important considerations when choosing a meat for pizza is the fat content. Lean meats like chicken and turkey tend to be lower in saturated fat and calories than fattier meats like sausage, bacon and pepperoni. Going with a lean meat as your protein source can help keep the pizza a bit healthier overall.
That said, even among lean meats there can be a range of fat content. For example, skinless chicken breast is extremely lean and will only contribute a gram or two of fat per serving. Dark chicken meat with the skin on will have a higher fat content. Turkey breast is also very lean, while ground turkey can vary in fat content depending on how lean the meat is. When choosing between lean meats, try to go with the leanest unprocessed option to get the biggest health benefit.
Fatty Meats
While fatty meats like sausage, pepperoni and bacon may not be the leanest options, they can still be enjoyed in moderation on pizza. Opt for less processed forms like uncured pepperoni or high-quality sausage without a lot of added fat. Watch your portions and stick to just 1-2 slices of pizza with fatty meats to keep it a reasonable indulgence.
Lean Meats
Skinless, boneless chicken breast is one of the leanest and healthiest meats you can put on pizza. A 3 ounce serving packs about 25 grams of protein with barely 1 gram of saturated fat. Other great lean options include turkey breast, lean ground turkey (at least 93% lean), grilled shrimp, Canadian bacon and lean ham.
Fresh vs Processed
When possible, choosing fresh, unprocessed forms of meat is ideal in terms of health. Fresh meats like chicken breast, raw shrimp or slices of lean ham or Canadian bacon contain no artificial ingredients or preservatives like their processed counterparts. Fresh meats often contain fewer calories and less sodium as well.
Of course, toppings like pepperoni and sausage are pizza classics that many people don’t want to give up. In this case, look for uncured/nitrate-free options that are made with high quality ingredients. You can still enjoy these processed meats in moderation on pizza.
Fresh Meat Options
- Skinless chicken breast
- Shrimp
- Lean ham or Canadian bacon
- Ground turkey (93% lean)
- Turkey pepperoni or sausage
Processed Meat Options
- Pepperoni
- Italian sausage
- Bacon
- Salami
- Ham
Meat Alternatives
For those looking to make a vegetarian or vegan pizza, there are plenty of tasty meat alternatives that can be used as protein-rich toppings. Some popular options include:
Tofu
Tofu is made from soybeans and contains all 9 essential amino acids, making it a complete protein source. It can be seasoned and baked or grilled to mimic the texture of meat. Try marinated, baked tofu on pizzas.
Tempeh
Tempeh is made from fermented soybeans pressed into a dense cake. It has a nutty, meaty flavor. Tempeh can be baked or sautéed to use as a pizza topping.
Seitan
Seitan is made from wheat gluten and has a chewy, meat-like texture. It can be flavored in many ways and works well atop pizzas.
Plant-Based Meat
There are many types of plant-based meat alternatives made to mimic the taste and texture of real meat, like Beyond Meat and Impossible Burger. These can make flavorful, protein-packed pizza toppings.
Beans
Beans and legumes like black beans, chickpeas and lentils are high in plant-based protein. They can be drained, rinsed and added to pizzas for a nutritious, meatless topping option.
Nutritional Value
When comparing meats for nutritional value, here are some factors to consider:
Protein
Most meats provide a good amount of protein per serving. Animal-based meats like chicken, beef and pork supply complete proteins containing all 9 essential amino acids. Plant-based proteins like beans are incomplete, so combining different proteins is optimal for vegetarian pizzas.
| Meat | Protein (in 3 oz serving) |
|---|---|
| Chicken Breast | 25g |
| Lean Ground Beef | 22g |
| Tofu | 8-15g |
| Black Beans | 15g |
| Tempeh | 16g |
Fat Content
In general, meats like skinless poultry, seafood, and beans/legumes tend to be lower in fat, while processed meats like sausage and fatty cuts of beef/pork are higher in fat, especially saturated fat. Watch out forhidden fats that can be found in breaded or fried meats as well.
Sodium Content
Fresh meats are naturally low in sodium, while processed and cured meats can contain very high amounts. Canned beans and veggies can also be high in sodium, so look for low sodium or no salt added versions when making vegetarian pizzas.
| Meat | Sodium (in 3 oz serving) |
|---|---|
| Fresh Chicken Breast | 50-70mg |
| Ham | 1000-1500mg |
| Pepperoni | 500-800mg |
| Low Sodium Black Beans | 140mg |
Pizza Topping Combinations
When planning a healthy pizza, considering well-balanced topping combinations is key. Combine a lean protein with lots of veggies to create a nutritious pizza meal.
Chicken & Veggie White Pizza
- Chicken breast
- Mushrooms
- Spinach
- Onions
- Bell peppers
- Garlic
- Part-skim mozzarella
Shrimp & Pesto Pizza
- Shrimp
- Grape tomatoes
- Arugula
- Basil pesto
- Goat cheese
Vegetarian Supreme
- Black beans
- Mushrooms
- Bell peppers
- Onions
- Spinach
- Olives
- Part-skim mozzarella
Cooking Methods
How you cook the meat for your pizza can also impact its nutritional value. Some healthier cooking methods to consider include:
Baked or Grilled Chicken
Baking or grilling lean chicken breast results in lower fat content compared to frying. Use baked or grilled chicken on pizzas for a leaner protein topping.
Cooked Vegetables
Sauteeing, grilling or roasting veggies like mushrooms, onions and peppers brings out delicious flavor. Be mindful of added oils or butter when cooking.
Drained & Rinsed Beans
Canned beans can be high in sodium. Make sure to drain and rinse them before adding to pizzas.
Low-Fat Cheese
Use reduced-fat cheese varieties like part-skim mozzarella to cut down on saturated fat.
Healthiest Meat Choices for Pizza
When it comes to determining the very healthiest meat for topping pizzas, a few good choices rise above the rest:
Skinless Chicken Breast
Boneless, skinless chicken breast is very lean and provides an excellent source of protein. It can be cooked in advance by baking, grilling or sautéing in a small amount of olive oil. Chop or shred the chicken and sprinkle it on the pizza for a protein and flavor boost.
Shrimp
Shrimp packs in protein with minimal fat and calories. Choose fresh or defrosted frozen shrimp. Saute it lightly in olive oil or simply scatter the pre-cooked shrimp on the assembled pizza before baking.
Ground Turkey
Extra lean ground turkey breast (at least 93% lean) makes a great lower-fat substitute for greasier meats like sausage or pepperoni on pizza. Use it as a base for turkey pepperoni or sausage.
Black Beans
Black beans provide a hearty dose of fiber and plant-based protein. Drain and rinse canned beans to reduce sodium. Mix in some taco seasoning or cumin for extra flavor.
Tempeh
Tempeh has a nutty taste and meaty bite. It can be crumbled or cubed to substitute for ground meat on vegetarian pizzas. Season it with your favorite spices before topping the pizza.
Conclusion
While pizza is often thought of as an indulgent treat, you have many options for keeping it relatively healthy without sacrificing flavor. Choosing lean proteins like chicken, shrimp and beans and loading up on veggie toppings is key. Avoid highly processed and high-fat meats like pepperoni and sausage or enjoy them sparingly. Use healthy cooking methods and balance out your slices with salad or fruit. With the right toppings and techniques, you can definitely satisfy a pizza craving while still being health conscious!