Navigating the Menu: Best Pre-Built Options
When craving a pizza but aiming for a healthier meal, you don't always need to build your own from scratch. Papa Murphy's offers several specialty pizzas that are better choices than their stuffed or thick-crust counterparts. The key is to look for vegetable-forward options or those served on a naturally lighter crust.
- Crustless Gourmet Vegetarian: For those following a keto or low-carb diet, this is arguably the healthiest and lowest-calorie choice. It's a mix of spinach, zucchini, mushrooms, artichoke hearts, and tomatoes, all baked without a crust. A single serving is significantly lower in calories and carbs compared to any other pizza.
- Gourmet Vegetarian (on Artisan Thin Crust): For a traditional pizza experience with a much lighter footprint, opt for the Gourmet Delite version with the artisan thin crust. It has a similar blend of fresh vegetables but with a reduced-calorie, crispier crust. This is a considerable step up from the Original crust in terms of fat and calorie content.
- Herb Chicken Mediterranean (on Artisan Thin Crust): This option offers a lean protein boost from grilled chicken and incorporates other healthy toppings like spinach, sun-dried tomatoes, and feta cheese. The artisan thin crust keeps the base light, making it another smart choice for those watching their intake.
Build Your Own: Customizing for Health
Papa Murphy's allows for extensive customization, which is the ultimate tool for controlling your meal's nutritional content. Start with the foundation and work your way up to a balanced pizza.
Choosing Your Base
The crust is the most significant factor impacting the calorie and carbohydrate count of your pizza. Your choice can halve the calories per slice compared to the thick, original crust.
- Crustless: The most diet-friendly option, eliminating carbs entirely. Your toppings are baked in a tray, delivering all the flavor without the guilt.
- Artisan Thin Crust: A significant upgrade from the Original crust, offering a crispy texture with fewer calories and less fat.
- Cauliflower Crust: An excellent gluten-free and low-carb option, available in a 10-inch size.
- Gluten-Free Crust: A medium-sized option for those with gluten sensitivities. It is important to note that cross-contamination is possible, as it's prepared in a shared kitchen.
Smart Sauce and Cheese Strategies
Creamy sauces and extra cheese can quickly derail a healthy pizza. Instead, focus on flavorful, lighter alternatives.
- Sauce: A simple marinara or olive oil and garlic sauce is best. Avoid the creamy garlic sauce, which is richer in fats and calories.
- Cheese: Ask for light cheese to cut down on saturated fat and sodium. You can also use Violife dairy-free cheese as a vegan alternative. A sprinkle of a hard cheese like Parmesan can add a big flavor punch without a lot of quantity.
Healthy Topping Choices
This is where you can pack in the nutrients. Vegetables are low in calories and high in fiber, while lean proteins add satisfying bulk.
- Vegetables: Go heavy on spinach, mushrooms, zucchini, bell peppers, onions, tomatoes, and black olives. The more, the better.
- Lean Protein: Choose grilled chicken breast over high-fat processed meats like pepperoni and sausage. Ham is another leaner protein option.
- Herbs and Spices: Enhance flavor without adding calories by using zesty herbs, garlic, and crushed red pepper flakes.
Nutritional Comparison: Healthy vs. Unhealthy
To put these choices into perspective, here is a comparison of typical nutritional values for one slice of a medium-sized pizza.
| Pizza Type | Calories | Total Fat (g) | Carbs (g) | Protein (g) | Sodium (mg) |
|---|---|---|---|---|---|
| Crustless Gourmet Vegetarian | ~100 | ~7 | ~4 | ~6 | ~300 |
| Thin Crust Garden Veggie | ~180 | ~8 | ~18 | ~8 | ~370 |
| Original Crust Garden Veggie | ~220 | ~9 | ~26 | ~6 | ~570 |
| Original Crust Pepperoni | ~240 | ~11 | ~24 | ~7 | ~600 |
| Cowboy Crustless | ~170 | ~13 | ~4 | ~9 | ~530 |
| 5-Meat Stuffed Crust (Large) | ~480 | ~24 | ~35 | ~22 | ~1100 |
Note: Values are approximate and can vary based on size and location. The 5-Meat Stuffed Crust example demonstrates the highest end of nutritional impact.
The Takeaway: Make Smarter Choices
Eating healthy at Papa Murphy's is a matter of making informed decisions, not sacrificing flavor. By prioritizing lighter crusts, vegetable-heavy toppings, and mindful cheese portions, you can enjoy a satisfying pizza that aligns with your dietary goals. For the ultimate health-conscious meal, the Crustless Gourmet Vegetarian is the clear winner, but even a custom-built Thin Crust veggie pizza is a great option. Don't forget to supplement your meal with a garden salad for extra fiber and nutrients, choosing a light dressing instead of a creamy one.
By following these simple strategies, you can indulge in a delicious take-and-bake pizza while keeping your nutrition on track. The choice is always yours, but the power to make a healthier decision is now in your hands. For the most up-to-date nutritional information, it's always best to check the official Papa Murphy's website.
Conclusion
In summary, the healthiest Papa Murphy's pizza isn't a single pre-built option but a range of smart choices. The Crustless Gourmet Vegetarian pizza provides the lowest calorie and carbohydrate count, making it ideal for keto diets. For those who prefer a crust, the Artisan Thin Crust, especially with vegetable-focused toppings, is a far superior option to the Original or Stuffed varieties. By making thoughtful decisions about your crust, sauce, cheese, and toppings, you can enjoy a custom pizza that is both delicious and nutritionally responsible. Portion control is also important, as even a healthier slice still contributes to your daily intake. Combine your pizza with a side salad to create a more balanced and filling meal. Embracing these tactics proves that you can have your pizza and eat it too, without derailing your diet.
