19 Best Healthy Frozen Pizza Pies (And 11 to Never Buy)
You don't need to give up pizza altogether to stay healthy—you just have to heat up the right pie. And when you use our guide to the best frozen pizza pies, you'll actually reap a few benefits to grabbing a slice.
How unhealthy is pizza for you, really?
Surprising, but true: pizza actually has some health benefits. The USDA found that your average pie-eating-splurge provides you with:
- 37 percent of your daily value of bone-building calcium
- 30 percent of your satiating fiber
- 35 percent of your muscle-replenishing protein
- 58 percent of your recommended intake of lycopene (an antioxidant found in tomatoes that may possess anti-cancer benefits).
The problem is that many of these health benefits are outweighed by the fact that pizza also comes with some not-so-great nutrition facts. Pizza ranks as one of the top three leading contributors of sodium to the American diet. More bad news: pizza also contributes 34 percent of your daily value of heart-straining saturated fat.
When it comes to choosing a healthier frozen pizza, there are a few things to look out for:
- Crust and toppings: "When picking a healthier frozen pizza, I look for lots of veggies and a thinner crust. I try to avoid pizzas that say 'extra cheese' or that add more than one processed meat, like three meat pizzas with sausage, pepperoni, and bacon (trust me, one meat is plenty)," says Charlotte Martin, MS, RDN, CSOWM, CPT, registered dietitian and owner of Shaped by Charlotte, LLC.
- Sugar content: "You wouldn't know it, but frozen pizzas can be a sneaky source of added sugar. (It's usually in the tomato sauce.) So, when reading the nutrition facts label I make sure to pay attention to the added sugar number," says Martin.
- Fiber content: "I also look for frozen pizzas that use veggies in the crust because they're typically higher in fiber," says Martin. "If you're looking for something closer to the real deal, it's fine to skip the cauliflower crust pizzas, but try looking for pizzas with a thinner crust and a veggie topping."
- Serving size: "Just because the pizza comes in one package people need to remember that doesn't mean it is ONE serving. Read the nutrition label and find out exactly how many slices do equal one serving," says Keri Gans, MS, RDN, CDN, registered dietitian nutritionist and author of The Small Change Diet.
- Fat: "I'd stay away from stuffed crust style pizzas, deep dish, or extra meaty pizzas because these usually also come packed with tons of additional saturated fat, trans fat, oils, salt, and carbs," says Maggie Michalczyk, RDN, registered dietitian nutritionist and owner of Once Upon a Pumpkin.
- Additives: "There are also tons of additives like ammonium sulfate, Butylated Hydroxytoluene (BHT) and Butylated Hydroxyanisole (BHA), which are thought to be potentially carcinogenic that can be found in some of these pizzas," says Michalczyk.
Here are the best frozen pizza pies you can buy.
Whether you're a die-hard BBQ chicken fan or you're looking for a quick fix after a late night in the office, we've found the picks that are sure to hit the spot without throwing a ratchet in your weight loss journey.
Stock your freezer with a few of these frozen, tasty options (while steering clear of their diet-derailing alternatives) so you'll always be prepared with something waistline-friendly whenever a frozen pizza craving strikes.
These are the 17 best frozen pizza pies, based on nutrition.
"I like this pizza because it has great flavor, and only 270 calories and 2 grams of fiber per serving. It also makes a great base in case you want to top with any leftover vegetables or shredded chicken that you might have at home," says Amber Pankonin, MS, RD, LMNT, registered dietitian and owner of Stirlist.
"This thin crust pizza lets you enjoy real pizza, with a recognizable ingredient list. One serving packs 12 grams of protein too, so it will keep you full for hours. Pair with any vegetable to make a balanced plate," says Chelsey Amer, MS, RDN, owner of Chelsey Amer Nutrition and author of The 28-Day Pescatarian Meal Plan and Cookbook.
"This pizza uses cauliflower as a main ingredient of the crust, and actually lists cauliflower as the first ingredient in the ingredients list. It's an excellent source of vitamin C and has very little added sugar," says Martin.
"For those individuals who are gluten free it gives them an option to still neon a slice of pizza. The sodium is also a little lower than most slices at 480mg/slice," says Gans.
Available at Whole Foods Market.
"This is a fiber packed option that doesn't sacrifice flavor one bit! The crust is also Gluten Free, which is great for those with sensitivities," says Michalczyk.
"This pizza only contains 270 calories, 4.5 grams of fat, 15 grams of protein and 560 mg of sodium for 1/3 of the pizza. I really love this pizza because it tastes like comfort food with the creamy sauce and roasted chicken," says Pankonin.
"DiGiorno makes great tasting frozen pizzas but they're often very high in calories. This whole pizza comes in at just 610 calories!" says Martin.
"I'm a huge fan of BBQ chicken pizza because of the flavor, but sometimes the sodium content can be very high due to the sauce.. Pair this with a fruit or vegetable and it makes for a very satisfying meal," says Pankonin.
"This pizza is lower in fat and sodium and higher in fiber than some of the other brands. You get veggies with every bite without sacrificing taste!" says Michalczyk.
Available at Walmart.
"This pizza is similar to the Caulipower pizzas in that it uses cauliflower in the crust and lists cauliflower as the first ingredient. However, it has a better fiber to total carb ratio." says Martin.
Available at Trader Joe's.
"I love that there are some vegetables in addition to pepperoni on this pizza. The crust is really good and the sauce compliments nicely. The serving size is clearly displayed which is half the pizza. A serving contains 380 calories, 19 grams fat, 36 grams carbohydrate, 16 grams protein and 780 mg sodium," says Pankonin.
"The crust includes a whole grain blend of whole wheat, brown rice, and oat flours, which ups the fiber content. Plus, it's got extra protein from the chicken topping," says Martin.
This is the best low carb frozen pizza you can buy. "This pizza is perfect for if you're following a low carb diet because it has a completely grain-free crust made from cauliflower, egg, almonds, and cheese. The net carbs per serving are much lower than the other frozen pizzas on this list," says Martin.
If you're looking for a low-sodium frozen pizza, this is your best bet. "This is lower in fat and sodium compared to some other brands. Great gluten free option that still tastes great!" says Michalczyk.
"Nothing like a personal sized pizza for only 390 calories. No need to worry about overeating or leftovers! Also one pie provides 5grams of fiber," says Gans.
Available at Target and Whole Foods.
"This is a great option because it's piled high with veggies! For those with a dairy intolerance or allergy, this pizza is vegan too," says Amer.
"This high protein option features a crust made of Ancient Grains which offers up extra nutrients like fiber, protein, calcium, and other vitamins and minerals. It contains no artificial flavors, colors or preservatives," says Michalczyk.
Cappello's line of frozen pizzas is made with an almond flour crust so they are much lower in carbs than other pizzas. They also contain more protein per serving than many of the other gluten-free pizzas we have on the list. "The pizza looks like a good option paired with a heaping portion of greens. If you want to reduce the sodium go for the cheese or naked option and choose your own toppings," says registered dietitian nutritionist Maya Feller, MS, RD, CDN, of Maya Feller Nutrition.
"Daily Harvest Flatbreads really set a new bar for frozen pizzas!" says Amy Shapiro, MS, RD, CD an in-house nutritionist for Daily Harvest. "The ingredients are purely whole-food-based without any fillers, preservatives, processed flours, or gums and as always vegan and gluten-free. Each flatbread is fully balanced with plant-based protein and fiber in every bite which will keep you satisfied and allows you to satisfy your pizza craving healthfully as often as you want!"
Here are the worst frozen pizzas you can buy.
"Although these pizzas are mini sized, it's hard to exercise portion control with these. A package of 8 puts you at nearly 1,000 calories. Even though it's two servings, you're not likely to be filled up after just 4 of these little guys," says Martin.
"The ingredient list is a mile long, plus there are no veggies to add any additional nutrients or fiber and it's high in calories, sodium, saturated fat and cholesterol," says Michalczyk.
"A serving size is 410 calories, 21 grams of fat, 34 grams carbohydrate, 20 grams protein and 910 mg of sodium. I think a ¼ feels like a small serving for most people, so if you ate two servings, it would be really high in fat and sodium," says Pankonin.
"One serving size of this pizza contains almost half of the day's recommended amount of sodium and saturated fat! And let's be real-who ever eats one serving of pizza? It also has some questionable preservatives and over 1000mg of sodium per serving," says Michalczyk.
"A serving size is 380 calories and 720 mg of sodium. Lack of meat on a pizza does not mean it's going to be a healthier option. Also, most people would probably eat twice the recommended serving size or more, which would double the calories and sodium," says Pankonin.
"This is another meat-rich pizza that's very high in fat and calories. Plus, just one small serving (1/5 pizza) has 1000 mg of sodium, which is almost half the recommended daily sodium limit," says Martin.
"This pizza is super high in saturated fat and sodium and also includes some preservatives like nitrates, BHA, and BHT, which are banned in some countries because they are thought to be carcinogenic. The ingredient list is extremely long which is a good clue that you should probably check a different brand," says Michalczyk.