11 Best Healthy Frozen Pizzas: Dietitian Picks and Tips
Find out how to choose the healthiest frozen pizzas for balanced meals, with expert guidance, nutrition facts, and top brand reviews.
11 Best Healthy Frozen Pizzas to Buy, According to a Dietitian
Frozen pizza is a staple for quick and easy meals, but it often gets criticized for being highly processed and loaded with fat and sodium. However, many brands have reinvented their recipes with wholesome ingredients, making healthy frozen pizza an achievable reality. In this guide, learn how nutrition experts evaluate frozen pizzas, what to look for on the label, and discover our top dietitian-approved picks for every taste and dietary need.
Table of Contents
- How to Choose the Healthiest Frozen Pizza
- Top 11 Healthy Frozen Pizza Brands
- Key Nutrition Facts: What Matters Most
- Frequently Asked Questions
How to Choose the Healthiest Frozen Pizza
A balanced frozen pizza starts with smart shopping. Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com and author of Read It Before You Eat It – Taking You from Label to Table, shares her expert criteria for pizza selection. Here’s what matters most:
- Opt for whole grain, cauliflower, or vegetable crusts.
Crusts made with whole grains, cauliflower, or other veggies are rich in fiber and antioxidants, helping you feel full and satisfied longer. - Limit added sugars.
Check for hidden sugars in the dough or sauce. Prefer options with 3 grams or less added sugar per serving. - Scrutinize sodium levels.
Many pizzas (especially those with processed meats!) are high in salt. Aim for options with moderate sodium—ideally less than 700 mg per serving. - Watch the fat, but don’t fear cheese.
Cheese boosts protein, but excessive amounts pile on saturated fat. Mind serving sizes and fat content to keep your meal balanced. - Pick pizzas loaded with veggies.
Pizzas topped with spinach, kale, broccoli, mushrooms, or sweet potato deliver more nutrients per bite. - Avoid health halos.
Gluten-free doesn’t always mean healthy; many such crusts use starches that spike blood sugar as much as white flour. - Read the ingredient list.
Choose pizzas made with recognizable, whole ingredients. Steer clear of preservatives, artificial colors, and excessive fillers.
Top 11 Healthy Frozen Pizza Brands and Picks
Once you know what to look for, finding a genuinely nutritious and delicious frozen pizza becomes much easier. Here are 11 standout options recommended by dietitians, each with their unique wholesome features.
| Brand & Pizza | Main Health Advantage | Notable Toppings | Nutrition Highlights (per serving) |
|---|---|---|---|
| Freschetta Whole-Grain Chicken & Fire-Roasted Vegetables | Whole-grain crust + lean protein | Chicken, fire-roasted onions, bell peppers | 290 cal, 9g fat, 630mg sodium, 38g carbs, 15g protein, 4g fiber |
| Quest Nutrition Thin-Crust Spinach & Mushroom | High protein, high fiber | Spinach, mushrooms, mozzarella | 340 cal, 22g fat, 820mg sodium, 22g carbs, 28g protein, 17g fiber |
| Amy’s Kitchen Roasted Vegetable | Organic veggies, hormone-free cheese | Broccoli, onions, tofu, mushrooms | Approx. 300 cal, 11g fat, 390mg sodium, 41g carbs, 9g protein, 4g fiber |
| Cali’flour Foods Cauliflower Crust Pizza | Low-carb, gluten-free, veggie crust | Mozzarella, tomato sauce | Approx. 280 cal, 12g fat, 590mg sodium, 10g carbs, 8g protein, 2g fiber |
| Newman’s Own Thin & Crispy Margherita | Classic thin crust, simple ingredients | Tomato, mozzarella, basil | 330 cal, 16g fat, 540mg sodium, 32g carbs, 12g protein, 2g fiber |
| Caulipower Veggie Pizza | Cauliflower crust, assorted veggies | Kale, red onion, bell pepper, spinach | 280 cal, 9g fat, 550mg sodium, 36g carbs, 9g protein, 2g fiber |
| American Flatbread Revolution | Stone-fired, whole grain crust | Spinach, feta, red onion | 310 cal, 12g fat, 390mg sodium, 42g carbs, 10g protein, 3g fiber |
| 365 by Whole Foods Multi-Grain Veggie | Multi-grains, clean label | Bell peppers, olives, organic cheese | 270 cal, 8g fat, 450mg sodium, 35g carbs, 11g protein, 5g fiber |
| Sweet Earth Veggie Lover’s | Plant-based, fiber-rich | Brussels sprouts, broccoli, zucchini, mushrooms | 260 cal, 7g fat, 540mg sodium, 44g carbs, 13g protein, 6g fiber |
| Against the Grain Gluten-Free Pepperoni | Grain-free, high in protein | Pepperoni, mozzarella | 370 cal, 21g fat, 650mg sodium, 28g carbs, 17g protein, 1g fiber |
| Banza Chickpea Crust Pizza | High protein, high fiber, gluten-free | Roasted veggies, mozzarella | 320 cal, 11g fat, 540mg sodium, 39g carbs, 17g protein, 5g fiber |
Nutrition facts may vary slightly by flavor and serving size. Always check the package for the latest details.
Key Nutrition Facts: What Matters Most
Understanding frozen pizza labels is crucial to making healthier choices. Here’s a cheat sheet of nutritional aspects and what numbers to look for:
- Calories: Most healthy pizzas range from 250–350 calories per serving.
- Total Fat: Aim for less than 12g per serving, with saturated fat below 6g.
- Sodium: Ideal range is 400–650mg per serving; lower is better, especially for heart health.
- Carbohydrates: Look for at least 2g of fiber per serving to aid satiety.
- Protein: 8–17g per serving is typical, with chicken, cheese, and alternative flours providing extra protein.
- Added Sugars: Stick to 3g or less. Sugar often hides in dough and sauces.
- Fiber: Higher is better—vegetable or whole-grain crusts contribute most (at least 2g per serving).
Remember, serving sizes vary. Some packages may list nutrition per half pizza, others per slice. Adjust your expectations accordingly.
Ingredient Watch List
- Avoid refined flour-only crusts: White flour digests quickly and spikes blood sugar.
- Check for vegetable-based crusts: Cauliflower, chickpeas, or whole grains preserve nutrients and fiber.
- Minimize processed meats: Pepperoni and sausage add salt, fat, and nitrates. Choose lean chicken, tofu, or plant proteins when possible.
- Select clean-label options: Non-GMO, organic veggies, hormone-free cheese, and minimal additives.
- Emphasize veggie toppings: More vegetables means more fiber, antioxidants, vitamins, and flavor diversity.
What others are reading
Tips for Making Your Frozen Pizza Even Healthier
- Pair pizza with a side salad or steamed veggies for more nutrition.
- Add extra fresh vegetables before baking—bell peppers, onions, mushrooms, and spinach work well.
- Consider using less cheese or choosing lower-fat, plant-based cheese alternatives.
- Share your pizza rather than eating the whole pie for better portion control.
Frequently Asked Questions
What is the healthiest frozen pizza crust?
Whole grain and cauliflower crusts generally top the list for fiber, lower glycemic impact, and higher nutrient density. Chickpea and other legume-based crusts can also be great gluten-free, high-protein options.
Are gluten-free pizzas always the healthiest option?
No. Some gluten-free pizzas use starches like potato or tapioca, which may raise blood sugar as much as white flour. Always read the ingredients, and prioritize high-fiber and protein options over trendy buzzwords.
How should I read the nutrition label on frozen pizza?
Look for serving size first, then check calories, sodium, total fat (especially saturated fat), added sugars, protein, and fiber. Ingredient quality matters, too — recognizable, whole-food ingredients usually mean a healthier pizza.
What toppings should I choose for healthiest frozen pizza?
Vegetable toppings like spinach, kale, mushrooms, broccoli, and sweet potato provide vitamins, minerals, and antioxidants. Sparingly use meats and cheeses to balance protein and fat but avoid excess sodium.
Can frozen pizza be part of a balanced diet?
Yes. With careful selection for nutritious ingredients, balanced macronutrients, and reasonable portion sizes, frozen pizza can fit into a healthy eating pattern.
Conclusion
Healthy frozen pizza is entirely possible, given the ever-expanding range of nutritious options now available in grocery stores. By focusing on whole grain and veggie-based crusts, minimizing sodium, sugar, and unhealthy fats, and loading up on vegetable toppings, you can enjoy pizza night without sacrificing your wellness goals. Nutrient-dense brands like Freschetta, Quest, Amy’s Kitchen, and more showcase how far frozen pizza has come, providing choices for every lifestyle and dietary need. Always read the label, compare brands, and add fresh sides to build the most healthful meal possible.
References
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