The Best Healthy Frozen Pizzas for When You Need a Night In

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These dietitians know what's up when it comes to picking a healthy frozen pizza that doesn't taste like cardboard.

01 of 11

Healthy Frozen Pizza Does Exist

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Pizza is everyone's favorite quick and easy meal option, but a pie from your neighborhood pizzeria may contain a high number of calories and large quantities of carbohydrates and fat. Of course, it's totally okay to nosh on a traditional slice in all its cheesy, greasy glory if that's what's making your mouth water. However, opting for a healthy frozen pizza is an easy and delicious way to score key nutrients and reduce your intake of others (e.g. sodium, saturated fat) — and still satisfy your craving. But with so many options in the freezer aisle, how are you supposed to choose the pizza worth adding to your plate?

Consider what you're hoping to get out of your 'za and the nutrients you'd prefer to keep in check. If you're interested in a low-calorie option, for example, know that "choosing a thinner crust will greatly cut calories," says Ginger Hultin, M.S., R.D.N., a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. To keep your saturated fat and sodium consumption low, opt for a pie that's free of a cream-based sauce, extra cheese, or processed meats, such as sausage or pepperoni, which contain high amounts of those nutrients, says Hultin. "Choose an option that has veggies on it, like bell peppers, tomato, spinach, and mushrooms," she suggests, as produce contains important micronutrients and fiber, which helps support digestive health.

One healthy frozen pizza trend you don't have to take part in if it doesn't fit with your eating style? Cauliflower crust. "I don't endorse cauliflower crusts because they are too low in carbohydrates (essential for energy and keeping you full), and I find they don't even compare to actual crust," says Abby Chan, M.S., R.D.N., a registered dietitian nutritionist and the co-owner of EVOLVE Flagstaff in Arizona. (BTW, these tips work just as well when picking a healthier delivery-style pizza or making your own pie at home.)

Once you've picked a few options, take a look at the nutrition labels. "Start by reading the label to see what an appropriate serving size is," says Hultin. "[Try to] stick with the portion listed on the label and increase the volume of your meal by serving a big, green salad on the side to get extra veggies and increase fiber, vitamins, minerals, and antioxidants." Also, peep the sodium content. "Some servings of pizza can have upwards of 600 milligrams per serving, so assess how the amount of sodium in your frozen pizza fits into the rest of your day considering other foods you'll have," she says. As a rule of thumb, the American Heart Association recommends no more than 2,300 milligrams of sodium a day, and an ideal limit for most adults is no more than 1,500 milligrams per day.

To help you spend less time scouring the supermarket freezers and more time eating slice after slice, add one of these dietitian-approved healthy frozen pizzas to your cart. And remember, there's nothing wrong with noshing on a ultra-cheesy, ultra-salty pizza if that's what you're in the mood for. "We tend to get obsessive over 'healthifying' everything, but let's be honest, when we eat pizza, we do it for reasons other than nutrition — we eat pizza for nostalgia, enjoyment, and pleasure," says Chan. And sometimes, a greasy slice from your local pizza joint is the only thing that will check off those boxes. (

02 of 11

Amy's Barbecue Pizza

Amy's Barbecue Pizza
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Great news, BBQ lovers: Many of the dietitians who shared their healthy frozen pizza picks for this list agreed that Amy's was a winning option. "Amy's brand offers all kinds of vegetarian and allergen-friendly pizza offerings," says Dana Angelo White, M.S., R.D. a registered dietitian nutritionist and certified athletic trainer. "For a completely different type of pizza, try Amy's Barbecue with spicy tofu, spinach, and red onion on top."

The pie is a delicious way to try tofu for the first time, as its organic spices and smoky flavor will make it taste like legit BBQ — not a flavorless sponge. Thanks to the soy product and Monterey Jack cheese, a serving of the pizza provides 13 grams of muscle-building protein, and all those veggies offer fiber and iron. If BBQ isn't your thing, know that "protein and veggies on pizza are never bad choices," adds Angelo White, so look for those ingredients in the freezer aisle.

03 of 11

Cali'flour Foods Cauliflower Pizza Crust

Cali'flour Foods Cauliflower Pizza Crust
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Reminder: Carbs are needed to fuel your cells, tissues, and organs, and if you don't consume enough of them each day, you can feel sluggish and mentally tired. But if you're following a low-carb diet, this cauliflower crust could be the base for a healthy frozen pizza option. "These pizza crusts only have five ingredients, are gluten-free and grain-free, and only have 180 calories for the entire pizza," says Brooke Zigler, R.D.N., L.D. "These crusts have an incredible flavor — you would never know that they're made from cauliflower." (PSA: These cauliflower gnocchi waffles are sure to be your breakfast-for-dinner must-have.)

They also come in a variety of flavors, including Plain, Original Italian, Spicy Jalapeño, and Sweet Red Pepper, so you can change it up regularly. Compared with regular pizza crust, which can typically have around 36 grams of carbs per serving, these cauliflower crusts offer just 3 grams of carbs per serving, as well as 2 grams of fiber. Top the baked crust with your sauce of choice, favorite cheese, and fresh veggies, and you've got yourself a fiber-rich pizza.

04 of 11

Caulipower Veggie Pizza

Caulipower Veggie Pizza
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Another cauliflower crust, FTW. "Made on a cauliflower base, this pizza is gluten-free and provides 3 grams of fiber per serving, which is more than many other frozen pizza options," says Edwina Clark, M.S., R.D., a sports dietetics specialist. The protein content for this bell pepper- and basil-topped healthy frozen pizza is on the low side, with only 10 grams per 1/2 pizza serving. But capping the pie off with thinly sliced chicken or lean chicken sausage can help increase the protein content, says Clark. Not a fan of chicken? Add smoked salmon, albacore tuna, tofu, or sliced beef so you'll feel full long after you've wolfed down your helping.

05 of 11

California Pizza Kitchen Gluten-Free Margherita

California Pizza Kitchen Gluten-Free Margherita
California Pizza Kitchen
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"This pizza earns top marks in the gluten-free category," says Maggie Michalczyk, R.D., a Chicago-based registered dietitian. "The ingredients are totally recognizable, and the sugar and sodium are lower than what you would see in other pizzas." Specifically, the healthy frozen pizza, which has a rice flour-based crust and is topped with tomatoes, mozzarella and Parmesan cheeses, and basil, has just 2 grams of added sugar and 400 milligrams of sodium (accounting for 17 percent of the USDA's daily sodium intake recommendation).

What's more, "a 1/3-pie serving has less than 200 calories, and the best part is you can enjoy that California Pizza Kitchen flavor in your pajamas on a Friday night," says Michalczyk. (

06 of 11

Daiya Fire-Roasted Vegetable Pizza

Daiya Fire-Roasted Vegetable Pizza
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Daiya's healthy frozen pizzas are a delicious option for vegans and non-vegans alike. "There aren't a lot of plant-based pizzas in the supermarket aisle, primarily because of the cheeses that are commonly included on them, as well as the meats," says Sharon Palmer, R.D.N. "However, Daiya has a whole line of plant-based pizzas with meat-free crumbles and sausages (they are also gluten-free). I love the Fire Roasted Vegetable and the Meatless Meat Lover's pizza."

The fire-roasted veggie pie features a gluten-free, rice- and chickpea-flour crust, a layer of tomato basil sauce, and a sprinkling of onions, bell peppers, roasted garlic, tomato, basil, and dairy-free, mozzarella-style "cheese." In a serving, you'll nab 4 grams of protein, 3 grams of fiber, and 7 grams of unsaturated fat — the kind that can help lower LDL (aka "bad") cholesterol levels when consumed in place of saturated fat, according to the Office on Disease Prevention and Health Promotion.

07 of 11

Sweet Earth Veggie Lover's Vegan Pizza

Sweet Earth Veggie Lover’s Vegan Pizza
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Unlike other pre-made pies, which often skimp on the veggies and stick solely with peppers and onions, this healthy frozen pizza from Sweet Earth goes above and beyond in the produce department. "The Veggie Lover's Vegan Pizza is made with a wheat and psyllium crust and loaded with an array of produce including broccoli, Brussels sprouts, and mushrooms making it high in vitamin C, as well," says Mia Syn, M.S., R.D.N., a registered dietitian nutritionist in Charleston, South Carolina. "It's also relatively low in sodium with 330 milligrams per serving, an important nutrient to look out for with frozen entrées." Plus, you'll score 6 grams of plant-based protein and 5 grams of fiber in a serving, nutrients that help to keep you full, says Syn.

08 of 11

Real Good Foods Cauliflower Crust Pepperoni Pizza

Real Good Foods Cauliflower Crust Pepperoni Pizza
Real Good Foods
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This healthy frozen pizza blows other pies out of the water when it comes to protein. A single serving of the pepperoni and cheese 'za provides a whopping 22 grams of the macronutrient, as well as 7 grams of fiber. "Instead of refined flour, this pizza is made with a base of cauliflower, almond flour, cheese, and eggs, which boosts the protein, fiber, and overall nutrition while lowering the carbohydrates," says Syn. Thanks to those filling ingredients, this pizza packs some staying power, she says. (

09 of 11

Banza Chickpea Crust Veggie Pizza

Banza Chickpea Crust Veggie Pizza
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This crispy pre-made pie proves that chickpeas aren't just for hummus and pasta. Banza's healthy frozen pizzas "not only are packed with protein, but they are also loaded with fiber and taste delicious," says Chan. The roasted veggie option, for example, features a gluten-free crust made from chickpea flour and is topped with tomato sauce, three types of cheese, caramelized onions, spinach, and roasted bell peppers. Munch on half of the pie, and you'll nab 16 grams of protein and 6 grams of fiber. (P.S. Banza's pizzas are also editor-approved.)

10 of 11

Quest Thin Crust 4-Cheese Pizza

Quest Thin Crust 4-Cheese Pizza
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Surprise: The fan-favorite protein bar company is also churning out some killer frozen pizzas, including this thin-crusted, four-cheese pie. "These pizzas taste like the pizzas we know and love, but are especially high in protein with 27 grams per serving, meaning they will fill you up faster," says Syn. To create a balanced meal, top the healthy frozen pizza off with your favorite chopped or roasted veggies, she suggests.

11 of 11

Trader Joe's Organic Pesto Pizza with Tomatoes and Broccoli

Homemade Green Pesto Pizza
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When you're looking to treat your tastebuds to something new, skip the traditional, tomato-sauce-smothered pies and instead opt for this pesto-topped healthy frozen pizza from Trader Joe's. "The pesto adds a punch of flavor without having to be overly high in sodium," says Chan. Specifically, one serving contains 690 milligrams of sodium (about 30 percent of the recommended daily limit), and you'll also nab 11 grams of protein and 4 grams of fiber. "This pizza is not only delicious but can [also] be a perfect canvas for any other toppings that you might want to add," says Chan. "I love adding some of Trader Joe's pre-chopped kale and onions." (ICYMI, pesto also makes for a mouth-watering addition to your scrambled eggs.)

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