Doc Hall’s Healthy Pizza Tips

Written by on January 11, 2021

If you are a listener to “Ask the Doctor” radio show, hosted for over 25 years by Dr. Michael P Lange, you will hear he and I, Dr. Richard Hall, co-host, joke about our pizza adventures. We travel across the country to conferences and seminars on a regular basis and we have three criteria set before we are wheels up…comfortable hotel, nearby gym, and a natural foods menu restaurant. We both enjoy a good pizza, but not just any pizza. It needs to be on a wholegrain or cauliflower crust, a rich tomato sauce without artificial anything, plenty of veggies, and hopefully Feta and Goat Milk cheese. The pizza chains just don’t offer anything near this, so we search out our spots ahead of time. Even the hotels offer some very good choices for custom made pizza. We also add a huge veggie salad with a vinegar and olive oil based dressing, and leave the “creamy style” alone.

Of course when I am home I prefer to make my own pizza and here are some ideas for you to try next time. There are several ready made crusts available…whole wheat or whole grain, cauliflower and my personal favorite, the whole grain wrap. I use a particular one that is low calorie, high fiber, and super low carbs, and it is the Mission brand. It is the “Card Conscious ” selection, has a bright blue banner printed on the package, and can be found in most grocery stores. In addition to tasting great, this is the part I like, and as I say, it makes it guilt free.

Fat…3 grams
Added sugar…0
Sodium 320mg
Total net cards…4gr


The numbers for calories, fat, etc are great,but I want to draw your attention to these two numbers…fiber 15gm, that is about half of your daily requirement in just one wrap. And due to the high fiber content, it brings your net carbs amount to 4gr…if you are watching your carbohydrate intake, this is the way to go. The wraps are just a tortilla, and are very thin, so here is an easy tip to give it a little texture and strength before you add the ingredients. Pre-heat your oven, and pull out the pizza pan…then remove one wrap and coat the top with a thin layer of olive oil, place it on the pizza pan, and pop it in the oven. Since it is so thin, you will need to keep an eye on it as it will lightly brown and firm up rather quickly… depending on the oven, just a minute or so. Once it has a little firmness, you are ready for the sauce, cheese and veggies. Add a thin layer of sauce, then cheese, and finally, the veggies, and place it back into the oven until the cheese melts to your liking. This is when you can be real creative…green peppers, banana peppers, onions, mushrooms, spinach, broccoli, cauliflower, etc. Maybe a Greek pizza with black olives, banana peppers, and Feta cheese…or maybe a four cheese pizza. Just remember, this is super thin crust, so don’t overload it…and of course, if you add meat to the pizza, you would need to prepare them separately, and add them on with the cheese…please make sure all the meat is cooked thoroughly for safe consumption.

These wraps can be used in the traditional way for pizza roll ups, tuna melts, even toast, for a super healthy snack. Hope this has given you some creative ideas, and remember, enjoy your food, look forward to your next meal, and Dr. Lange and I agree, ” you are what you eat”

Dr. Richard Hall PhD, SNS, CPT
Sports Nutrition Specialist
Fortifeye Performance

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