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Kale and Onion Pizza_PepperOnPizza.com
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Kale and Onion Pizza- Healthy and Delicious

Healthy, delicious, easy to make pizza with homemade dough topped with sautéed onion and fresh kale. With the nutrition and disease fighting properties of kale, pizza becomes 'healthy food' instead of junk!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Dish
Cuisine: American, Italian
Servings: 2 people
Author: Sujata Shukla


  • 1 portion pizza dough Refer link to recipe in introduction above or notes below
  • 1 tablespoon olive oil
  • ¼ cup onion sliced
  • 1 clove garlic
  • 1 cup kale leaves about 100 gms
  • to taste salt
  • to taste pepper (freshly ground)
  • ¼ cup cheddar cheese Grated
  • olive oil A little extra for the pizza top


PreHeat the Oven:

  • Once the pizza dough has risen and is ready, and about 30 minutes before the pizza is to be served, preheat the oven to 240-250 deg C. You need it to be at least at 220 deg C (430 F) for pizza, and the hotter, the better. 250 deg C (480 F) works well for me.
  • Place the pizza stone (if using) or a baking sheet, in the oven. If you are not using a pizza peel, then lightly flour a baking sheet and directly place the rolled out pizza dough on it, as in step 4 of 'Make the Pizza', below.

Prepare the Kale & Onion Topping:

  • The quantities of ingredients given above are for one large pizza, and may be added to in the same proportion, for the number of pizzas being prepared. Salt and pepper to be added to taste.
  • Wash and pat dry the kale or dry in a salad spinner. Mince the garlic and thinly slice the onion. Grate the cheese.
  • Slice the kale into ribbons and then again crosswise into about 1" long pieces. I rolled the kale into a rough cigar shape, sliced it into ribbons, and once more slice each ribbon roll into 3 across the width.
    Kale and Onion Pizza_slicing the kale
  • Heat a small frying pan and add oil. Add the garlic, sauté for about a minute, even less if the garlic begins to brown. Add the onion and sauté on low flame for about 5 minutes, without letting it brown.
  • Add the kale and sauté for another 3 minutes on low flame, stirring frequently, till the kale wilts and reduces drastically in volume.
    Kale and Onion_add Kale and saute
  • Add a little salt and pepper. I used ⅛ teaspoon of salt, but you need to check the quantity and taste, and then add, as the kale would have wilted down to a few spoonfuls, and a little salt would go a long way.
  • Stir and remove the pan from the stove, transferring the kale and onion to another container immediately, so that the kale does not continue to cook in the hot pan.

Make the Kale & Onion Pizza:

  • Place the ball of dough onto a lightly floured surface. I use a silicone baking sheet spread on the kitchen counter. Flatten the dough gently with you fingers and leave it to rest for a few minutes.
  • Using a light rolling pin, gently roll the dough to a thin circle (about 3mm thick). Or pull the corners with your hands and then roll the dough into a circle.
  • Spread the kale and onion mixture evenly on the pizza base
    kale and onion pizza with homemade pizza base
  • Take grated cheese and spread it across the pizza base, on the kale and onion mixture and wherever there is space in between. Drizzle about ½ tablespoon of olive oil on the pizza.
    Kale and Onion Pizza_spread grated cheese
  • Using oven gloves, place the baking sheet on top of the hot baking sheet in the oven, or else slide the dough from the pizza peel onto the baking stone.
  • Bake for 8-10 minutes, or till the dough is crisp and starts lifting at the edges. Remove from the oven. Slice into wedges and serve hot. This is thin crusted, crisp pizza and the kale makes it healthy and tasty!


Link to Recipe for Basic Pizza Dough on this blog: https://www.pepperonpizza.com/easy-homemade-pizza-dough-recipe
Link to Tomato Mozzarella Pizza recipe on this blog: Homemade Thin crust Tomato Mozzarella Pizza
The Tuscan Kale was received as a sample, free of cost, from First Agro Farms, however the idea and content for the post are my own and not influenced in any way by First Agro. The mention of First Agro's name in this post is to acknowledge the zero pesticide, non GMO and often exotic produce that they supply through their e-commerce unit, Sakura Fresh, which makes cooking so much more interesting and of course, healthy.