What’s the best way to celebrate National Pizza Day? Eating a slice (or several) of pizza of course! On a cold winter day, popping a frozen pizza pie in the oven is the right move. However, the question is, which one should you choose?
Frozen pizzas are often packed with excess sodium and saturated fat, which is why it’s important to make sure you’re choosing the right brands. Below, you’ll see 10 of the healthiest frozen pizzas in grocery stores everywhere, each of which are recommended by trusted registered dietitians. And then, make sure to read 100 Easiest Recipes You Can Make for more inspiration on dishes you can whip up when you’re stuck at home.
1/3 pizza (113 g): 290 calories, 10 g fat (1.5 g saturated fat, o g trans fat), 540 mg sodium, 42 g carbs (3 g fiber, 6 g sugar), 7 g protein
“While the protein content of this pizza is lower due to the lack of cheese, the pizza is loaded with a variety of vegetables. I recommend adding your own protein, whether it’s plant-based or animal-based—I like pre-cooked, preservative-free chicken sausages with this one—and a side salad. If you’re not adding a protein to the pizza, try adding a scoop of beans or lentils for a plant-protein boost.”
— Lauren Hoover, RD, MS at SHIFT in Chicago
1/2 pizza (152 g): 320 calories, 14 g fat (4 g saturated fat, o g trans fat), 820 mg sodium, 44 g carbs (4 g fiber, 4 g sugar), 4 g protein
“It’s tough to find vegan and gluten-free pizzas although they’re becoming more popular. This one is a favorite of mine! The family set out to create allergy-friendly pizzas with great taste and I agree. It can be a great option for those who have multiple food allergies or intolerances. We know that eating more plants is beneficial for our health and you can’t really go wrong with this plant-packed pizza.”
— Ashley Kitchens, MPH, RD, LDN
1/3 pizza (122 g): 270 calories, 11 g fat (4.5 g saturated fat, o g trans fat), 470 mg sodium, 29 g carbs (4 g fiber, 3 g sugar), 13 g protein
“For any former pepperoni-lover gone plant-based, this pizza has all the meaty flavor without the meat. Plus, it’s made with whole wheat dough to give you that healthy microbiome-feeding fiber!”
— Whitney English MS, RDN, CPT
1/2 pizza (130 g): 260 calories, 18 g fat (11 g saturated fat, o.5 g trans fat), 620 mg sodium, 6 g carbs (1 g fiber, 3 g sugar), 19 g protein
“Cali’flour Foods is my top choice for a low-carb pizza that is actually made up of cauliflower and not a ton of other grain-free products. Half a pizza contains 19 grams of satiating protein and only 6 grams of carbohydrates. Great for those with allergies, this pizza is a safe bet for those with nut allergies, grain sensitivities, or Celiac.”
— Sydney Greene, MS, RD
1/4 crust (48 g): 150 calories, 5 g fat (2 g saturated fat, o g trans fat), 135 mg sodium, 22 g carbs (3 g fiber, <1 g sugar), 4 g protein
“Just when you thought you’d seen it all, this pizza features a crust made of chickpeas—brilliant! It’s a convenient, tasty way to pack in the plant protein and belly-filling fiber. It’s rare that an ‘alternative’ pizza crust actually tastes as good as a real pizza, but this product truly does.”
For ideas on what to top your pizza with, check out 17 Underrated Pizza Toppings.
1 personal pizza (156 g): 360 calories, 23 g fat (12 g saturated fat, o g trans fat), 740 mg sodium, 11 g carbs (5 g fiber, 3 g sugar), 25 g protein
“These pizzas are made with minimal, simple ingredients and have 25 grams of protein per serving. Frozen pizzas can be a convenient way to get a quick meal on the table, especially for the whole family. One tip I like to recommend to make the meal more balanced is to add your own vegetables and lean proteins to the pizza. I like adding bell peppers, broccoli, spinach, and pulled rotisserie chicken. I also recommend pairing the pizza with a leafy green salad to boost the vegetable content of the meal and add fiber, vitamins, minerals, and antioxidants!”
1/2 pizza (155 g): 340 calories, 12 g fat (3.5 g saturated fat, o g trans fat), 510 mg sodium, 49 g carbs (3 g fiber, 4 g sugar), 9 g protein
“Caulipower is a favorite because if you are allergic to gluten you’re winning here. Also 1/2 the pizza is 340 calories which leaves you feeling satisfied and a bonus 3 grams of fiber! This is a winner in my book.”
— Vanessa Rissetto, MS, RD, CDN
1/3 pizza (146 g): 340 calories, 12 g fat (6 g saturated fat, o g trans fat), 810 mg sodium, 41 g carbs (3 g fiber, 1 g sugar), 16 g protein
“Looking for a more traditional pizza? I love American Flatbread for its high-quality ingredients and incredible taste. One serving has 15 grams of protein and the same amount of carbohydrates as some of the “healthier” pizzas out there. If you are really craving pizza, this one will hit the spot. They use 100% organic wheat flour and no funky preservatives.”
1/3 pizza (137 g): 380 calories, 15 g fat (5 g saturated fat, o g trans fat), 690 mg sodium, 57 g carbs (4 g fiber, 4 g sugar), 4 g protein
“With a spinach, sweet potato, and cauliflower-based crust this pizza packs a superfood punch! It’s vegan and gluten-free, making it a healthy delicious option for almost any diet. Plus, it’s topped with olives, tomatoes, and red onion for zesty Mediterranean flavor and an extra burst of nutrients.”
1/3 pizza (55 g): 240 calories, 16 g fat (6 g saturated fat, o g trans fat), 430 mg sodium, 19 g carbs (3 g fiber, 1 g sugar), 4 g protein
If you’re looking to put your own toppings on pizza, then the editors at Eat This, Not That! recommend trying Cappello’s gluten- and grain-free pizza crust. Made with a combination of almond, arrowroot, and cassava flours, this crust is pleasantly soft. There’s even a hint of sweetness, thanks to a little bit of honey.
Amanda Blechman, CDN, and registered dietitian for Danone America loves buying plain, frozen pizza crusts so she can top them with her own ingredients.
“The fact that they’re a blank slate makes them super customizable, so I can make sure I add ingredients I know my family will love and that add more nutrition, which I love,” she says. “I like to add veggies like spinach and mushrooms, and lean protein like grilled chicken or turkey pepperoni, along with the usual cheese and sauce, to make a more nutritionally balanced pie.”
For more, be sure to check out What Happens to Your Body When You Eat Frozen Pizza and The Best Italian Pizza Sauce Recipe You Can Make at Home.