Perfect Little Pizza

My husband and I love a thin crispy pizza crust topped with veggies. We have tried the thin crust, light sauce, no cheese take and bake pizzas, but the sodium levels and fat content are ridiculously high even after eliminating dairy and reducing the amount of sauce. Very low or no added sodium is one crucial component to a whole food plant based way of eating. So, how do we satisfy that crispy crust pizza craving and keep it healthy?

Creating a salt-free yet flavorful pizza sauce required a little creativity. This sauce got a happy nod and thumbs up from the taste tester, who ate the entire pizza while expressing approval.

The sauce is seasoned with a no-salt seasoning blend from Penzey’s called Tuscan Sunset, found here. Feel free to use your favorite Italian seasoning blend. Start with half of the suggested seasoning amount if you use another seasoning blend. Test the flavor as you go, as the intensity of the spice blend may differ.

The second sauce is a quick garlic, lemon cashew blend to use as a topping or replaces the red sauce for an “Alfredo” type base. The flavor is subtle yet satisfying.

The Food For Life Sprouted Grain Tortilla makes a perfect thin crust. It is minimally processed and contains a minuscule amount of sodium. Just toast both sides before adding toppings and hear the satisfying crack of the crust as you roll the pizza cutter over it. It maintains the crispy texture, is the perfect personal pizza size, and is strong enough to hold a bunch of veggies.

The white sauce is smooth and light and makes a perfect base on its own. Either way, this pizza is satisfyingly crispy, fresh and flavorful.

Perfect Little Pizza

Simple, Low Sodium, No Oil or Sugar, Crispy Crust Pizza
Prep Time: 30 minutes
Cook Time: 8 minutes
Course: Appetizer, Main Course, Snack
Cuisine: Vegan, Vegetarian, Whole Food Plant Based
Keyword: Crispy, Low Sodium, No Oil, No Sugar, Pizza, Quick, Satisfying
Servings: 12
Calories: 227kcal


Red Low Sodium Pizza Sauce

  • 1 15 oz Can Tomato Sauce No Salt Added
  • 2 tbsp Balsamic Vinegar No Color Added
  • 2 tbsp Nutritional Yeast
  • 1 tbsp Penzeys Tuscan Sunset Or Other Italian Seasoning Blend
  • 2 tbsp Basil Fresh, chop fine
  • 1 tsp Garlic Powder

White Sauce

  • 1 Cup Cashews Raw
  • 4 Cloves Garlic Fresh, Minced
  • 1 Lemon Juiced
  • Water

Pizza Crust

  • 12 Food For Life Sprouted Grain Tortilla


  • 12 Roma Tomatoes Sliced Thin, Or toppings of your choice.
  • 1/2 Cup Basil Fresh, Chopped Fine


  • Add the red sauce ingredients, except the nutritional yeast, to a small pan bring to simmer on low. Cook 5-8 minutes. Remove from heat and add nutritional yeast. This sauce has a concentrated flavor. Only a thin layer is necessary on your pizza.
  • Add cashews to a small pan, cover with water and bring to boil. Reduce heat to simmer and cook for 3 minutes.
  • Strain water from cashews. Add cashews to high speed blender and add one and one half cups of water. Blend on high speed until it's smooth and creamy. Pour through a fine strainer, lined with cheese cloth, into a small bowl. (This is an optional step to catch any sediment.)
  • Lift the cheesecloth by the corners to help the cashew milk strain.
  • Mince the garlic and add to a saute pan. Lightly brown the garlic on low to medium heat, stirring often. (Be careful not to burn.) Add blended cashew milk to the pan. Gently simmer for 2-3 minutes. Add the juice of one lemon. Stir to incorporate. Remove from heat.
  • Toast the tortillas on both sides in your oven or toaster oven. Watch carefully so they don't burn. I used my broiler setting and turn frequently to keep them as flat a possible. And- I kept my eyes on them as they will burn easily under the broiler. Turn off broiler.
  • Spread a small amount of either sauce on the tortilla. Add sliced and diced toppings of your choice to the pizza and place it on the rack in the still-hot oven for 1-2 minutes. Just long enough to heat the tortilla and sauce, but not cook the tomatoes or basil.
  • Drizzle the warm white sauce and enjoy!


Serving: 1g | Calories: 227kcal | Carbohydrates: 35g | Protein: 10g | Fat: 7g | Saturated Fat: 1g | Sodium: 133mg | Potassium: 413mg | Fiber: 7g | Sugar: 3g | Vitamin A: 625IU | Vitamin C: 14mg | Calcium: 18mg | Iron: 4mg
Tried this recipe?Let us know how it was!

Nutrition values are estimates.

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