We've all had evenings where we don't have the energy to cook—or even to place a to-go order. Enter the frozen pizza. First available to U.S. consumers in the 1950s, frozen pizzas sometimes get a bad rap, but they have come a long way from the cardboard Totino's of your childhood.
Not only are there many options in the freezer aisle, but there are also options that can be integrated into a healthy, balanced diet. But if you think you can dig into a whole pie by yourself, stop right there.
"Most frozen pizzas, in general, aren't super balanced on their own because most lack enough protein and/or fiber, so it can be super helpful to have a veggie on the side and sometimes even some protein with it," says Jamie Nadeau, RD, LDN, a registered dietitian nutritionist and creator of The Balanced Nutritionist on Instagram. "I'm a big fan of adding shredded chicken to frozen pizza for more protein and air frying some veggies on the side."
The good news is, 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% of your daily value of bone-building calcium
30% of your satiating fiber
35% of your muscle-replenishing protein
58% 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% 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 25 best healthy frozen pizza pies, based on nutrition. If you're looking to up your frozen pizza game, these are the options you should look for on your next grocery run, according to experts. 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.
Per 1/3 pizza (123 g): 270 calories, 12 g fat (4 g saturated fat, 0 g trans fat), 540 mg sodium, 31 g carbs (2 g fiber, 4 g sugar), 10 g protein
Amy's offers a variety of frozen pizzas for an assortment of dietary needs: gluten-free, dairy-free, etc. Abbey Sharp, RD, YouTuber and blogger at Abbey's Kitchen, says that the Spinach Veggie Crust Pizza, which features a crust made with cauliflower and sweet potato, is lower in sodium than many other frozen pizzas—which is certainly a win—but "it is also lower in protein and fiber." So, as with all foods, it's all about reading nutrition labels and knowing what you are putting into your body and what your body needs.
"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.
Just make sure you're not interpreting "gluten-free" as inherently healthier. LeeAnn Smith Weintraub, MPH, RD, a nutrition counselor in California, says that when you compare the Amy's cheese pizza made with rice flour to its cheese pizza with wheat flour, the two have similar nutrition value. And the wheat crust is even lower in fat.
$5.78 at Walmart
Per 1/3 pizza (146 g): 320 calories, 17 g fat (7 g saturated fat, 0 g trans fat), 480 mg sodium, 29 g carbs (2 g fiber, 4 g sugar), 12 g protein
"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.
$6.19 at Target
Per 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, half the pizza is 340 calories, which leaves you feeling satisfied and a bonus [of] three grams of fiber! This is a winner in my book," says Vanessa Rissetto, MS, RD, CDN.
Cauliflower adds some nutrients to this pizza, too. "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.
$5.98 at Walmart
Per 1/3 pizza (113 g): 220 calories, 11 g fat (7 g saturated fat, 0 g trans fat), 480 mg sodium, 16 g carbs (2 g fiber, 3 g sugar), 14 g protein
"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 480 milligrams per slice," says Gans.
Available at Whole Foods Market.
Per 1/4 pizza (123 g): 300 calories, 11 g fat (4 g saturated fat, 0 g trans fat), 500 mg sodium, 46 g carbs (3 g fiber, 3 g sugar), 4 g protein
Another vegan option, Daiya Foods pizzas have "a solid amount of calcium, which is ideal for those on a plant-based diet," says Sharp. The brand has a thin-crust, gluten-free line, and a vegetable crust line. There are many topping options in both lines, so finding a flavor that suits your needs shouldn't be a problem.
"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.
Whitney English, MS, RDN, CPT, also recommends Daiya's Mediterranean Vegetable Crust Pizza. "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," she says.
$6.94 at Walmart
Per 1/3 pizza (128 g): 270 calories, 10 g fat (4.5 g saturated fat, 0 g trans fat), 560 mg sodium, 31 g carbs (1 g fiber, 4 g sugar), 15 g protein
"This pizza only contains 270 calories, 4.5 grams of fat, 15 grams of protein, and 560 milligrams 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.
$7.19 at Instacart
Per 1/3 Margherita pizza (155 g): 320 calories, 14 g fat (7 g saturated fat, 0 g trans fat), 650 mg sodium, 33 g carbs (1 g fiber, 3 g sugar), 15 g protein
The reason this one is a winner is right in the name: thin. The thin crusts of the Newman's Own pizzas help them to have "reasonable" nutrition facts, says Nadeau. "One slice has 390 calories and 18 grams of protein," she says, "which is fairly reasonable for pizza." The brand offers a variety of toppings, including vegetarian ones like mushroom or Margherita. No matter which you choose, Nadeau recommends pairing it with veggies on the side for a more complete meal.
$5.99 at Target
Per 1/3 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
"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.
$5.48 at Walmart
Per 1/3 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
"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.
$6.38 at Walmart
Per 1/3 pizza (113 g): 250 calories, 12 g fat (7 g saturated fat, 0 g trans fat), 490 mg sodium, 24 g carbs (3 g fiber, 3 g sugar), 14 g protein
"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.
Per 1/2 pizza (150 g): 380 calories, 19 g fat (9 g saturated fat, 0 g trans fat), 780 mg sodium, 36 g carbs (2 g fiber, 5 g sugar), 16 g protein
"I love that there are some vegetables in addition to pepperoni on this pizza. The crust is really good, and the sauce complements 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 milligrams sodium," says Pankonin.
$3.28 at Walmart
Per 1/2 pizza (187 g): 460 calories, 12 g fat (5 g saturated fat, 0 g trans fat), 890 mg sodium, 69 g carbs (11 g fiber, 2 g sugar), 20 g protein
For many experts we spoke to, choosing a frozen pizza is all about the protein, and Alex's Awesome Sourdough pizzas have it. "I love this pizza because it's got 20 grams of protein per serving and no added sugar," says Sharp. "Plus, it's made with fermented sourdough crust, which is easier for most people to digest." Alex's offerings include mozzarella, mushroom, a nut-free sunflower pesto (yum!), and vegan Margherita. However, Sharp does warn that these are a bit high in salt, so you should "keep tabs on your [sodium] intake the rest of the day."
$7.99 at King Soopers
Per 1/4 pizza (120 g): 280 calories, 16 g fat (8 g saturated fat, 0 g trans fat), 380 mg sodium, 17 g carbs (3 g fiber, 2 g sugar), 15 g protein
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.
"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," says Lauren Hoover, RD, MS at SHIFT in Chicago. "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."
$6.34 at Walmart
Per 1/3 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
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.
$6.98 at Walmart
Per 1 pizza (170 g): 390 calories, 13 g fat (6 g saturated fat, 0 g trans fat), 550 mg sodium, 51 g carbs (5 g fiber, 4 g sugar), 17 g protein
"Nothing like a personal sized pizza for only 390 calories. No need to worry about overeating or leftovers! Also, one pie provides five grams of fiber," says Gans.
Available at Target and Whole Foods.
Per 1/3 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
"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.
English recommends Sweet Earth's Pepperoni Lover's pizza, too. "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," she says.
$6.49 at Target
17. Cali'flour Foods Uncured Chicken Pepperoni Pizza
Per 1/2 pizza (141 g): 280 calories, 18 g fat (11 g saturated fat, 0.5 g trans fat), 750 mg sodium, 8 g carbs (1 g fiber, 3 g sugar), 23 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 six grams of carbohydrates," says Sydney Greene, MS, RD. "Great for those with allergies, this pizza is a safe bet for those with nut allergies, grain sensitivities, or Celiac."
Reading the label is key when selecting pizzas. Just because a pizza has a cauliflower crust doesn't mean it's inherently better than a regular crust. Nadeau says Cali'flour Foods pizzas are the exception, thanks to a primarily cauliflower base. The brand uses the entire cauliflower—stems and leaves included—to create its gluten-free crust. "They are hands-down the only cauliflower crust that I've seen that is significantly different from regular pizza crusts," Nadeau says. "Their pizzas are high protein and lower carbohydrate than many other options."
$48 for 4 pizzas at Cauliflour Foods
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
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.
"If you're looking for a gluten-free crust that has a little more nutrition, this almond flour base is bomb," Sharp says. Available in five varieties and a "naked" crust that you can build at home, Sharp says this is packed with healthy monounsaturated fats, plus fiber and protein. "This would be a great option for people with gluten intolerances," she says. The good thing about this crust, as opposed to other gluten-free options, is that the crust gets crispy, more closely mimicking a traditional pizza crust.
"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."
$12.00 at Cappello's
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
"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."
$8.99 at Daily Harvest
Per 1/2 pizza (143 g): 270 calories, 11 g fat (5 g saturated fat, 0 g trans fat), 630 mg sodium, 33 g carbs (4 g fiber, 3 g sugar), 10 g protein
If fiber is what you're looking for on a label, Sharp suggests turning to the Green Giant cauliflower crust options. "This is one of the higher fiber options for cauliflower-based pizza," she says, "so if you're looking to bump up your fiber intake, this may be a good option." You can find five options in your freezer aisle: a Margherita pizza, a four-cheese pizza, and three plain crust varieties. All are certified gluten-free and don't contain artificial flavors or colors.
$9.34 at Instacart
Per 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
Looking for another grain-free crust that isn't cauliflower or almond? Banza has you covered. The chickpea-based brand has recently entered the frozen pizza space. And it's an option that is "lower in sodium and higher in protein and fiber," says Smith Weintraub. The recently launched line includes three ready-to-eat options as well as a plain crust, which you can make at home.
"Just when you thought you'd seen it all, this pizza features a crust made of chickpeas—brilliant," says English. "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."
$7.99 at Target
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
Don't worry, vegans—there is something for everyone on this list! Sharp says that Alpha Pizzas are a good option for you; although, you will see a few more additives and preservatives in the ingredients list than others.
The brand uses meatless alternatives and non-dairy cheese to create their four fun options, so you can have your buffalo chick'n on a pizza and eat it, too. And remember what we said about not eating a whole pizza in one sitting? Well, that doesn't apply here. "I like that it's a personal pan size, so you can enjoy the entire pie all to yourself," Sharp says. Of course, it wouldn't hurt to add a small salad on the side.
$7.99 at Instacart
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
"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," says Hoover.
$6.34 at Walmart
Per 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," says Ashley Kitchens, MPH, RD, LDN. "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."
$99.99 for 6 pizzas at Amazon
Per 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," Greene says. "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."
$14.99 at Instacart
Here are the worst frozen pizzas you can buy.
Per 1 pizza (159 g): 430 calories, 20 g fat (10 g saturated fat, o g trans fat), 1,000 mg sodium, 46 g carbs (2 g fiber, 11 g sugar), 15 g protein
"Although these pizzas are mini-sized, it's hard to exercise portion control with these. A package of eight puts you at nearly 1,000 calories. Even though it's two servings, you're not likely to be filled up after just four of these little guys," says Martin.
Per 1/5 pizza (139 g): 350 calories, 18 g fat (9 g saturated fat, 0 g trans fat), 840 mg sodium, 30 g carbs (0 g fiber, 3 g sugar), 16 g protein
"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.
Per 1/4 pizza (153 g): 410 calories, 21 g fat (10 g saturated fat, 0 g trans fat), 920 mg sodium, 34 g carbs (1 g fiber, 4 g sugar), 20 g protein
"A serving size is 410 calories, 21 grams of fat, 34 grams carbohydrate, 20 grams protein, and 920 milligrams of sodium. I think a quarter 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.
Per 1/3 pizza (149 g): 390 calories, 20 g fat (10 g saturated fat, 0 g trans fat), 1,010 mg sodium, 38 g carbs (2 g fiber, 9 g sugar), 15 g protein
"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.
Per 1/4 pizza (149 g): 380 calories, 17 g fat (9 g saturated fat, 0 g trans fat), 720 mg sodium, 40 g carbs (2 g fiber, 8 g sugar), 16 g protein
"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.
Per 1/5 pizza (133 g): 350 calories, 20 g fat (9 g saturated fat, 0 g trans fat), 950 mg sodium, 26 g carbs (2 g fiber, 3 g sugar), 16 g protein
"This is another meat-rich pizza that's very high in fat and calories. Plus, just one small serving (1/5 pizza) has [almost] 1,000 milligrams of sodium, which is almost half the recommended daily sodium limit," says Martin.
Per 1/4 pizza (150 g): 370 calories, 18 g fat (8 g saturated fat, 0 g trans fat), 910 mg sodium, 35 g carbs (2 g fiber, 4 g sugar), 17 g protein
"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.
If pizza is the way to your heart, make sure you're doing your heart—and your whole body—a favor by reading the labels and making smart decisions in the freezer aisle before popping it in the oven at home. For more on pizza, 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.