Is frozen pizza something you ever thought a nutritionist would recommend? Probably not!
And for the record, it’s not our first (or second) pick for the healthiest meal. There are plenty of other ways to get whole foods on the dinner table, fast. However, we also live (and cook) in the real (crazy) world, and sometimes unwrapping a box and opening the oven is genuinely all you can handle at the end of an insane workday.
The good news is that there have never been so many healthier options in the frozen food aisle. The better-for-you frozen pizza category has been exploding, and we’ve taste tested almost all of the options and read the nutrition facts to bring you this list of the ones you should opt for.
Because no pizza is ideal for a healthy diet (most are still high in sodium and calories), they’re not everyday foods, but rather occasional foods. Keep them in the freezer for emergency situations and make a big salad to eat alongside. (We believe in you—you can handle this 30-second dressing!) And follow the guidance of Ellie Erlich, one of the trusty registered dietitians on the Nutritious Life team, who weighs in on the different pizzas and their pros and cons.
What Makes a Frozen Pizza Healthier?
When it comes to looking for a healthier frozen pizza brand, Erlich says to consider the following factors:
Most frozen foods are highly processed. The preservatives and processing agents are added in for better consistency during the freezing and cooking process.
“Aim for as many easily-recognizable ingredients as possible,” says Erlich, who helps manage the Nutritious Life Studio nutrition and wellness coach community. “The more whole foods, the better. Look for pizza crusts made from whole grains, cauliflower and other vegetables.”
Frozen pizzas are known for being sodium bombs. Aside from cheese and pizza crust being big contributors, added meats such as pepperoni or sausage can bump that sodium content even higher.
Erlich says: “Try to select options that have less than 600 mg of sodium per serving.”
While cheese is a naturally high-fat food, there may be additional sneaky sources hiding in your frozen pizza.
Erlich says: “Ideally, you should aim to keep saturated fat to less than 3 grams per serving when selecting your frozen pizza of choice, though that can often be tough in this category.”
You may be surprised to know that tomato sauce is one of the biggest sources of added sugar in processed and packaged foods.
Erlich says: “Avoid pies that have added refined sugar and look for ones that have 3 grams or less.”
Of course, hitting all these guidelines might be nearly impossible when it comes to frozen pizza. (That’s why it’s considered an occasional conscious indulgence, which Nutritious Life founder Keri Glassman thinks we should all make space for in our diets.)
Our advice is to hit the healthy points that matter most to you. If you’re grain-free, for example, you might opt for a slice of Capello’s pizza even though its saturated fat content is higher than recommended. If you follow a plant-based diet, on the other hand, your pizza options will typically be the healthiest on this list, but you might have to add a protein boost for a more balanced meal.
Read on for our top 15 healthiest frozen pizza picks.
The 15 Healthiest Frozen Pizzas
1. American Flatbread Revolution
(Image: Facebook/American Flatbread)
Like a lot of good food innovations, American Flatbread started in Vermont. It now sells frozen versions of its wood-fired pizzas all over the place, and the commitment to good ingredients has remained. Almost every ingredient on this pie is organic (except for the mozzarella and mushrooms), and the caramelized onion-mushroom combo is uniquely delicious.
Erlich says: While the sodium content (820 mg per serving) is high here, it does offer a nice amount of protein and a fairly clean ingredient list when compared to other frozen food products. Make sure to hydrate properly and watch your sodium intake for the remainder of your day.
PER 1/3 REVOLUTION PIZZA (159 G): 360 calories, 12 g fat (6 g saturated fat, 0 g trans fat), 820 mg sodium, 45 g carbs (3 g fiber, 4 g sugar), 17 g protein
2. Sweet Earth Veggie Lover’s Pizza
(Image: Instagram/Sweet Earth Foods)
Sweet Earth’s pizzas are surprisingly flavorful for frozen food, and this one is piled high with veggies (yay!), including broccoli, Brussels sprouts, corn and roasted tomatoes. The crust is made from a mix of wheat flour and nutrient-dense ingredients such as carrots and chia seeds, and the vast majority of ingredients are organic.
Erlich says: “I love that this crust is made from carrots and chia seeds, two antioxidant-rich foods that you don’t normally see in pizza! This is a great low-sodium choice that offers an impressive array of whole foods and veggies.”
PER 1/3 VEGGIE PIZZA (134 G): 210 calories, 6 g fat (2.5 g saturated fat, 0 g trans fat), 330 mg sodium, 32 g carbs (5 g fiber, 3 g sugar), 6 g protein
3. Amy’s Pesto Pizza
(Image: Instagram/Amy’s Kitchen)
As a million fancy new variations and innovations infiltrate the “healthier pizza” space, Amy’s stands out as one of the originals. Instead of old news, the brand still makes some of the best-tasting pizzas—especially the Pesto, with broccoli and tomatoes—with one of the most simple ingredient lists you can find. Think organic tomatoes, basil, and broccoli, EVOO, and a crust made of organic, unbleached wheat flour.
Erlich says: “Amy’s is a great brand when it comes to frozen food products, and this pizza is no exception. I love that most of the ingredients are coming from organic, whole foods and that there is only 4 grams of saturated fat per serving. That is hard to come by with pizzas!”
PER 1/3 PESTO PIZZA (128 G): 300 calories, 13 g fat (4 g saturated fat, 0 g trans fat), 560 mg sodium, 35 g carbs (2 g fiber, 3 g sugar), 11 g protein
4. Capello’s Cheese Pizza
Capello’s makes gluten-free, grain-free pizzas and pastas that have the design and quality of an artisanal food sold at a gourmet grocer. (Told you frozen pizza has come a long way!) The crust is made with arrowroot flour, organic coconut milk, organic coconut oil, and organic coconut flour, and If you really want pepperoni (which we’d usually advise against), this is likely the best option.
Erlich says: “While the fat content here is a bit of a shocker (36 grams and 17 of them from saturated fat!) it’s because the crust is made from coconut flour, milk and oil. However, coconut contains a kind of fatty acid—medium chain saturated fatty acids—which some research has shown helps to raise the good kind of cholesterol, HDL cholesterol.
PER 1/2 CHEESE PIZZA (156 G): 520 calories, 36 g fat (17 g saturated fat, 0 g trans fat), 1,060 mg sodium, 33 g carbs (4 g fiber, 4 g sugar), 16 g protein
5. Caulipower Three Cheese Pizza
This isn’t the most pizza-y of the options. In fact, it tastes more like a crispy cracker piled with sauce and cheese. But it still tastes good, and it’s another great option if you’re gluten-free or are just trying to cut back on wheat. The most compelling reason to eat this frozen pizza is that the first ingredient is legitimately “cauliflower.” The company doesn’t, however, seem to pay as much attention to sourcing—none of the ingredients are organic.
Erlich says: “This pizza has a nice amount of protein per serving, but be wary of healthy-sounding pizza crusts like these. They can often be packed with additives and stabilizers (this one has corn starch, tapioca starch, xanthan gum and more) to provide a more pizza-like mouthfeel.”
PER 1/2 3-CHEESE PIZZA ( 155 G): 380 calories, 15 g fat (6 g saturated fat, 0 g trans fat), 590 mg sodium, 46 g carbs (3 g fiber, 4 g sugar), 13 g protein
6. Urban Farmer Chicken Sausage
(Image: Urban Farmer)
As far as pizzas with animal protein toppings, this is an awesome choice as the chicken sausage itself is minimally processed and has no artificial ingredients.
Erlich says: “The pizza crust and remaining toppings do have some artificial ingredients, so don’t let the label fool you! Make sure to pay attention to sodium intake throughout your day as you can easily max out with this being over a third of your daily intake.”
PER 1/3 SAUSAGE PIZZA (135 G): 350 calories, 18 g fat (7 g saturated fat, 0 g trans fat), 770 mg sodium, 38 g carbs (3 g fiber, 3 g sugar), 12 g protein
7. Newman’s Own Harvest Veggie Thin + Crispy
(Image: Newman’s Own)
Mushrooms, bell peppers and red onions top this multigrain crust pizza.
Erlich says: “The crust is made from wheat flour and flax seeds, but surprisingly only has 1 g of fiber per serving. Add extra veggies or pair with a side salad to get that fiber boost.”
PER 1/3 HARVEST PIZZA ( 146 G): 270 calories, 10 g fat ( 4.5 g saturated fat, 0 g trans fat), 600 mg sodium, 34 g carbs ( 1 g fiber, 3 g sugar), 11 g protein
8. California Pizza Kitchen BBQ Recipe Chicken
(Image: California Pizza Kitchen)
California Pizza Kitchen has always been known for creating uniquely flavored pizzas and its BBQ Chicken pizza is no exception. Here they pair BBQ-seasoned and grilled white-meat chicken with red onions, cilantro over a sweet and tangy BBQ sauce, topped with mozzarella and smoked gouda cheese.
Erlich says: “The BBQ sauce might be tasty, but you have to watch the sugar content on this one. This pizza has 9 grams of sugar per serving (with 8 grams of added sugar). If you’re watching your blood sugar, make sure to keep an eye on your intake of the sweet stuff for the rest of the day. You might also pair it with a side salad to boost the fiber in your meal.”
PER 1/3 BBQ CHICKEN PIZZA (139 G): 290 calories, 11 g fat (5 g saturated fat, 0 g trans fat), 640 mg sodium, 33 g carbs (1 g fiber, 9 g sugar), 16 g protein
9. California Pizza Kitchen GF Margherita
(Image: California Pizza Kitchen)
Vine-ripened tomatoes pair with EVOO and basil for a classic margherita pizza topped with mozzarella and fontina cheese.
Erlich says: “This is a nice low-sodium option that also is one of the lowest in saturated fat on the list! I would recommend adding in more nutrient-density with your own veggie toppings or one of my favorite meals, a salad pizza! Add some peppery arugula on top of your slice for fiber, vitamin K and folate.”
PER 1/3 MARGHERITA PIZZA (112 G): 190 calories, 8 g fat (4 g saturated fat, 0 g trans fat), 400 mg sodium, 21 g carbs (1 g fiber, 4 g sugar), 8 g protein
10. Amy’s Spinach Veggie Crust (GF)
Amy’s is a trusted brand for anyone who has food allergies or intolerances. This pizza is not only kosher but also gluten-free and free of tree nuts. The veggie crust is made from a blend of organic cauliflower, broccoli and sweet potatoes. The pizza is sprinkled with feta cheese and organic spinach then topped with mozzarella.
Erlich says: “With veggies in the crust and on the crust, it is a higher-in-fiber option than most frozen pizza products. It is also lower in fat and sodium.”
PER 1/3 SPINACH PIZZA (113 G): 240 calories, 10 g fat (4 g saturated fat, 0 g trans fat), 470 mg sodium, 30 g carbs (3 g fiber, 5 g sugar), 8 g protein
11. Daily Harvest Artichoke + Spinach flatbread
(Image: Daily Harvest)
With broccoli, artichoke, spinach, cauliflower, tahini and thyme, this pizza (technically a flatbread, but we’ll let that pass because it’s so yummy and healthy) is loaded with nutrient-dense ingredients.
Erlich says: “While not technically a pizza, the ingredient list for this flatbread is really impressive. That 8 grams of fiber is coming from whole veggies like broccoli, cauliflower, spinach and artichokes as well as psyllium husk – a great source of soluble fiber.”
PER 1 FLATBREAD (252 G): 360 calories, 17 g fat (2.5 g saturated fat, 0 g trans fat), 630 mg sodium, 48 g carbs (8 g fiber, 6 g sugar), 8 g protein
12. Alex’s Awesome Sourdough Mushroom
(Image: Awesome Sourdough)
Alex’s Awesome Sourdough pizzas are made with a fermented sourdough crust, making it easier to digest. We love the mushroom pizza, but other flavors worth investigating are its nut-free sunflower pesto pizza and its plant-based vegan margherita. They also have two grain-free, vegan options coming soon!
Erlich says: “Just remember to keep an eye on your sodium intake the rest of the day as this pizza is high in salt.”
PER 1/3 MUSHROOM PIZZA (125 G): 280 calories, 10 g fat (5 g saturated fat, 0 g trans fat), 480 mg sodium, 36 g carbs (5 g fiber, 2 g sugar), 12 g protein
13. The Alpha Pizza Plant-Based Supreme
(Image: Eat Alpha Foods)
Alpha Foods is all about offering vegan meal options without sacrificing flavor or nutrients, and their plant-based supreme pizza delivers on that. This individual-sized vegan pizza is topped with a meatless sausage-style crumble, dairy-free mozzarella, peppers and onions on a thin crust. It’s low in calories and has zero cholesterol (let’s hear it for the power of plants!).
PER 1 SUPREME PIZZA (170 G): 390 calories, 15 g fat (5 g saturated fat, 0 g trans fat), 610 mg sodium, 51 g carbs (5 g fiber, 7 g sugar), 14 g protein
14. Amy’s Roasted Vegetable Pizza No Cheese
Made with a base of caramelized onions topped with organic shiitake mushrooms, roasted red peppers, and marinated artichoke hearts, this roasted veggie pizza is drizzled with a balsamic vinegar for zingy flavor. With zero cheese, this is a solid vegan option for anyone avoiding animal products as well as soy and tree nuts.
Erlich says: “This is a nice low-fat option but could use a protein boost. Top with nutritional yeast for a cheesy flavor that packs in 8 grams of protein per serving!”
PER 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
15. DIY Frozen Pizza
(Image: Trader Joe’s)
These days, there are lots of pre-made pizza crusts, which are the perfect option for those who want to really control the ingredients that go on their pizza. Trader Joe’s, Cali’flour and Whole Foods’ 365 are a few of the low-carb, cauliflower-based pizza crusts you can find in store freezer aisles.
Erlich says: “Add a low-sugar, low-sodium sauce and your veggies of choice … without going overboard. You don’t want to end up with a soggy pizza by overloading your pie with a pile of veggies with high water content! Then, top with your cheese of choice (whether dairy or plant-based) and pop it in the oven for a quick and healthy weeknight meal.”
(Featured Image: Shutterstock)