Are there any healthy frozen pizzas? A dietitian's guide

November 7, 2025 •

4 min read

According to Wonderopolis, Americans consume over two billion slices of frozen pizza annually, raising the question: are there any healthy frozen pizzas? The answer is yes, though it requires a discerning eye for ingredients, portion sizes, and nutritional labels.

Quick Summary

This guide examines how to find nutritious frozen pizzas by checking labels for crust, toppings, and portion size. It compares different brands and offers simple ways to upgrade your meal for a balanced and satisfying dinner.

Key Points

Check Nutrition Labels: Pay close attention to serving size, sodium, and saturated fat, and look for higher protein and fiber content.
Choose Alternative Crusts: Opt for pizzas with crusts made from cauliflower, chickpeas, or whole grains for a nutritional upgrade.
Seek Better Toppings: Select pizzas featuring lean protein like chicken and a generous amount of vegetables over processed meats.
Enhance with Fresh Additions: Boost the nutrient profile by adding your own fresh vegetables, leafy greens, or lean protein.
Balance Your Meal: Pair your pizza with a side salad to make it a more complete and satisfying dining experience.
Mind Portion Sizes: Be aware of the recommended serving size to manage calorie, fat, and sodium intake effectively.

Understanding What Makes a Frozen Pizza 'Healthy'

Not all frozen pizzas are created equal. While many are loaded with sodium, saturated fat, and refined carbohydrates, the market now offers a variety of options that better align with health-conscious diets. A 'healthy' frozen pizza generally means one that features high-quality ingredients, a less processed crust, and a more favorable macronutrient balance. It's about finding products that provide genuine nutritional value, not just convenience.

Deciphering the Nutrition Label

Reading the nutrition facts panel is the first and most important step. Pay close attention to these key indicators:

Serving Size: Don't be fooled by small numbers. The nutrition information is often listed for a quarter or third of the pizza, but it's easy to eat more.
Sodium: Frozen foods are notoriously high in sodium. The FDA recommends keeping intake below 2,300 mg a day. Look for pizzas with less than 600 mg per serving.
Saturated Fat: Aim for options with lower saturated fat counts, as high intake can be linked to heart health issues.
Fiber and Protein: Higher fiber and protein content, often from alternative crusts and toppings, can help you feel full and satisfied longer.
Added Sugars: Some pizza sauces, especially barbecue varieties, contain surprising amounts of added sugar. Choose products with 5 grams or less per serving.

Top Contenders for Healthy Frozen Pizzas in 2025

Several brands have emerged as leaders in the healthy frozen pizza space by using innovative ingredients and focusing on better nutritional profiles. Here are some notable examples:

Banza Chickpea Crust Pizza: Banza's crust is made from chickpeas, making it gluten-free and a powerhouse of protein and fiber. This helps with satiety, but be mindful of portion size due to its moderate calorie count.
Amy's Kitchen Organic Pizzas: Amy's offers a range of vegetarian and vegan options with organic, non-GMO ingredients. Their thin-crust Margherita pizza is a popular choice for lower calories and moderate sodium.
Milton's Cauliflower Crust Roasted Vegetable Pizza: With a cauliflower-based crust, Milton's offers a low-carb, protein-boosted alternative. The crust is known for its crispy texture, and the roasted vegetables add flavor and nutrients.
Vital Pursuit Cheese Lovers Pizza: A newcomer that caught the attention of dietitians, Vital Pursuit is individually sized and boasts an impressively high protein and fiber count, making it a satiating and balanced meal option.
The Alpha Pizza Plant-Based Supreme: For those on a vegan diet, Alpha offers a plant-based pizza with lower carb and sodium counts compared to many standard pies.
Sweet Earth Veggie Lover's Pizza: This pie uses a wheat flour crust fortified with carrots and chia seeds, and is topped with a variety of vegetables. It's a low-calorie, nutrient-dense choice, though lower in protein than some alternatives.

Enhancing Your Frozen Pizza

Even the healthiest frozen pizza can be made even better with a few simple additions. You can significantly boost the nutritional content without much effort.

Topping Additions:

Fresh Vegetables: Add extra fresh mushrooms, bell peppers, onions, or arugula for a vitamin and fiber boost.
Lean Protein: Cooked chicken breast, turkey sausage, or plant-based protein crumbles are excellent additions to increase satiety.
Healthy Fats: A drizzle of high-quality olive oil after baking or adding a few avocado slices can contribute beneficial fats.

Ingredient Hacks:

Load up on veggies: Thinly slice fresh vegetables and toss them in a little olive oil, garlic powder, and sea salt before adding them to the frozen pizza.
Add greens: Sauté spinach or kale with garlic and layer it on the pizza before baking.
Make it a meal: Serve the pizza with a large side salad to add fresh nutrients and make the meal more balanced.

Comparison Table: Healthy Frozen vs. Traditional Frozen vs. Takeout


Feature	Healthy Frozen Pizza	Traditional Frozen Pizza	Takeout Pizza
Crust	Often alternative flour (cauliflower, chickpea, whole grain) or thin-crust.	Typically refined white flour, thicker crusts.	Varies, can be traditional dough made with simpler ingredients, but often higher in carbs.
Ingredients	Organic options, less processed cheese, focus on vegetables and lean proteins.	Often contains processed meats, lower-quality ingredients, and additives.	Can use fresh, higher-quality ingredients depending on the pizzeria.
Nutritional Profile	Generally lower in sodium, saturated fat, and added sugars. Higher in fiber and protein.	High levels of sodium, saturated fat, and processed ingredients. Low in fiber.	High in calories, fat, sugar, and sodium, though can be healthier than frozen depending on ingredients.
Price	Can be more expensive than traditional frozen options due to ingredient quality.	Typically the most affordable option.	Can be the most expensive, but also offers the highest quality fresh ingredients.
Convenience	Highly convenient, ready in minutes from your freezer.	Very convenient, but cooking time varies.	Fastest preparation time (no cooking required), but relies on delivery time.

Conclusion

While a traditional frozen pizza might not be the healthiest choice, the market is now full of nutritious and delicious options. By knowing what to look for on a nutrition label and being mindful of your serving size, you can easily incorporate frozen pizza into a balanced diet. Alternative crusts and high-quality, plant-based toppings have transformed the frozen pizza aisle, providing healthy, convenient meals. With a few simple at-home additions, like extra vegetables and lean proteins, you can upgrade your frozen pie into a well-rounded and satisfying dinner. For more inspiration, check out the recommendations from Cozymeal.

Frequently Asked Questions

Brands like Banza (chickpea crust), Amy's Kitchen (organic, vegetarian options), and Milton's (cauliflower crust) are often cited by dietitians for their more nutritious ingredients and favorable macronutrient profiles.

While many cauliflower crust pizzas are lower in carbs than traditional refined flour crusts, some brands blend cauliflower with starches or rice flour. Always check the nutrition label for specific carbohydrate and fiber counts.

Not necessarily. It depends on the specific frozen pizza and takeout option. Many frozen pizzas contain higher levels of sodium and preservatives. However, there are healthy frozen alternatives, and making fresh pizza at home with quality ingredients is often the healthiest choice.

An easy upgrade is to add fresh or sautéed vegetables like mushrooms, bell peppers, or spinach. You can also add lean protein, like grilled chicken, and serve the pizza with a side salad to increase your nutrient intake.

Look for a manageable serving size, lower sodium and saturated fat content, and higher fiber and protein. Also, check the crust, opting for whole grain or vegetable-based alternatives.

Yes, many brands now offer vegan-friendly frozen pizzas. Brands like Amy's and Daiya provide dairy-free cheese options, and others like The Alpha Pizza have plant-based supreme varieties.

Thin crust often means a lower calorie and carbohydrate count than thicker crusts. However, it's not a guarantee of health. Still check the sodium, fat, and ingredients, as the toppings and cheese greatly impact the overall nutritional value.