Low Calorie Pizza: My High-Protein Lavash Pizza (About 400 Calories)
This low calorie pizza is my go-to lunch. I make it almost once a week, it takes about 10 minutes to put together and 10 minutes to bake, and I eat the whole thing without worry. It’s a great recipe for staying low on calories and high in protein, and it doesn’t feel like a “replacement” for real pizza.
The trick is swapping regular pizza dough for a thin lavash wrap, then topping it with low-fat mozzarella and turkey pepperoni. Here’s the exact recipe, the real calories and protein, and the two mistakes that make a wrap pizza turn out soggy.
Quick answer (updated October 2026): To make a low calorie pizza, use a lavash wrap as the crust, spread a thin layer of low-sugar pizza sauce, top with 1/2 cup low-fat mozzarella and turkey pepperoni, and bake at 425°F for 8 to 10 minutes. The whole pizza comes to roughly 400 calories and about 37 grams of protein.
Table of Contents
Low Calorie Pizza Ingredients (1 Pizza)
- 1 lavash wrap (I use Joseph’s flax, oat bran and whole wheat lavash)
- 1/2 cup low-sugar tomato or pizza sauce (spread thin)
- 1/2 cup shredded low-fat (part-skim) mozzarella
- Turkey pepperoni, about 1 ounce (30 grams)
- A sprinkle of dried oregano
Calories and Protein in This Low Calorie Pizza
I don’t log this pizza anymore because I eat it so consistently, so here’s the breakdown from typical nutrition labels. Your numbers will vary a little by brand.
| Ingredient | Calories | Protein |
|---|---|---|
| 1 lavash wrap (Joseph’s flax lavash, full sheet) | 120 | 12 g |
| 1/2 cup part-skim mozzarella | 160 | 14 g |
| 1/2 cup low-sugar tomato sauce | about 50 | 2 g |
| 1 oz (30 g) turkey pepperoni | 70 | 9 g |
| Whole pizza | about 400 | about 37 g |
Want it even lighter? Fat-free mozzarella cuts roughly 70 calories and adds a few grams of protein. Label sources: Joseph’s Bakery and Hormel turkey pepperoni.
How to Make Low Calorie Lavash Pizza
- Preheat the oven to 425°F (220°C).
- Lay the lavash on a baking sheet or pizza stone.
- Spread a thin layer of sauce. Leave a little border. Too much sauce is the number one reason a wrap pizza gets soggy.
- Add the cheese. If you use fat-free cheese, rinse it first (see the tip below).
- Top with turkey pepperoni and oregano.
- Bake 8 to 10 minutes, until the cheese is bubbly and the edges are crisp.
- Slice and eat. The whole thing is one serving.
Start to finish, it takes me about 20 minutes: 10 to put together and 10 to cook.
My 2 Tips for a Wrap Pizza That Isn’t Soggy
- Go light on the sauce. A lavash wrap is thin, so it can’t handle a thick layer. Too much sauce makes it soggy.
- Rinse your cheese, especially fat-free cheese. A quick rinse helps it melt better instead of staying stiff and dry.
Why This Pizza Works for Weight Loss
Pizza doesn’t have to be off-limits. What matters is your total calories for the day and getting enough protein. This version gives you a full pizza for about 400 calories with around 37 grams of protein, so it fills you up and fits easily into a calorie deficit.
Not sure how many calories you should eat? Use my calorie calculator, and grab the free portion guide to keep the rest of your meals simple. For more easy swaps, see my best low carb tortillas for weight loss and the full guide to healthy eating for weight loss.
Where to Find Lavash Wraps
Most grocery stores carry lavash near the tortillas or the deli bread. If yours doesn’t, you can order the one I use, Joseph’s Flax, Oat Bran and Whole Wheat Lavash on Amazon. It keeps well in the freezer, so a bigger pack lasts a while.
Affiliate Disclosure: As an Amazon Associate, I earn from qualifying purchases. This means if you click on a link and make a purchase, I may receive a small commission at no extra cost to you.
Low Calorie Pizza FAQ
How many calories are in a lavash pizza?
About 400 calories for a whole pizza made with one Joseph’s lavash wrap, 1/2 cup part-skim mozzarella, 1/2 cup low-sugar sauce and 1 ounce of turkey pepperoni. Using fat-free cheese brings it closer to 330.
What is the lowest calorie pizza crust?
Thin wraps like lavash or low-carb tortillas are some of the lowest calorie crusts, usually around 60 to 120 calories for a whole crust. That’s far less than a regular pizza dough crust.
Is homemade pizza healthier than takeout?
Usually, yes. When you make it yourself, you control the crust, cheese and toppings. You also know exactly what went into it.
Can you eat pizza and still lose weight?
Yes. Weight loss comes down to your total calorie intake. A high-protein, lower-calorie pizza like this fits easily into a calorie deficit. I eat it almost every week.
How do you keep a wrap pizza from getting soggy?
Use a thin layer of sauce and bake it at a high temperature (425°F) until the edges crisp. Too much sauce is the most common reason a wrap pizza turns out soggy.
What is the best low calorie pizza topping?
Turkey pepperoni is one of the best swaps. An ounce has about 70 calories and 9 grams of protein. Vegetables like peppers, onions and mushrooms add volume for very few calories.
Final Thoughts
If you’re wondering whether this low calorie pizza is worth trying: absolutely. I’ve really enjoyed eating it, and it doesn’t feel like a replacement. Go light on the sauce, rinse your cheese, and enjoy the whole thing.
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