• Serves: 4
  • Prep Time: 10 min
  • Cook Time: 20 min
  • Total Time: 30 min


Pasta Sauce

  • 1 - 28 oz. can whole, peeled tomatoes (Cento San Marzano or other low sodium whole, peeled tomato variety)
  • ½ white or yellow onion, diced
  • 2 cloves garlic, minced
  • Non-stick cooking spray
  • 2 tbsp flaxseed, ground
  • ⅓ cup Welch's 100% Grape Juice
  • ½ tsp oregano
  • ½ tsp thyme
  • ⅛ tsp crushed red pepper flakes or to taste
  • ¼ tsp salt
  • 8 grinds fresh ground pepper


  • ½ cup pasta sauce (see sauce recipe above)
  • Turkey pepperoni slices
  • Chicken apple sausages, cooked and chopped into small dice
  • Fresh spinach
  • Shredded cheese
  • Pre-made 100% whole wheat pizza crust
  • Cornmeal (if desired)
  • Any additional toppings your family prefers


Pasta Sauce

  1. Spray a non-stick sauté pan with non-stick cooking spray.
  2. Over medium heat, add onions and garlic to the sauté pan and sauté until translucent, stirring frequently.
  3. Meanwhile, in a large pot over medium heat, empty contents of tomatoes (including juice).
  4. Using a whisk, gently break up the whole tomatoes into medium-sized pieces.
  5. Add onion and garlic mixture to tomatoes and stir.
  6. Add grape juice, ground flaxseed, oregano thyme, crushed red pepper, salt and pepper.
  7. Allow to simmer for 15 minutes; adjust seasonings.


  1. Prepare pre-made crust according to directions. (If using Trader Joe's pizza dough, I suggest par-baking the crust for 8-10 minutes.)
  2. Lightly cover pizza pan or pizza stone with cornmeal.
  3. Place crust on pizza pan or pizza stone.
  4. Spread ¼–½ cup sauce on the crust.
  5. Top with preferred toppings.
  6. Bake until cheese is warm and bubbly.

Nutrition per Serving

Serving Size: 1/2 cup pasta sauce
  • 40 calories
  • 1g fat
  • 0g saturated fat
  • 1g protein
  • 8g carbohydrate
  • 0mg cholesterol
  • 325mg sodium
  • 2g fiber

Recipe Created by

Robin Plotkin, RD, LD


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