Is there a healthy way to order pizza? Yes, and here's how.

October 8, 2025 •

4 min read

According to a study reported by Men's Health, indulging in an occasional 'cheat day' meal, like pizza, can help dieters stay motivated. So, for those who love pizza, the question remains: is there a healthy way to order pizza that won't derail your diet? The answer is a resounding yes, by making some smart, strategic choices.

Quick Summary

Yes, it is possible to order pizza in a healthier way by making informed choices about the crust, toppings, and portion size. Select a thin or whole-grain base, load up on vegetables, opt for leaner protein sources, and go light on the cheese. Pair your meal with a side salad for a more balanced and nutritious experience.

Key Points

Choose a thin or whole-grain crust: Reduces carbohydrates and calories while increasing fiber content.
Load up on vegetables: Pile on veggies like peppers, onions, spinach, and mushrooms for added vitamins, minerals, and fiber.
Opt for lean proteins: Swap processed meats like pepperoni and sausage for grilled chicken or turkey pepperoni to reduce saturated fat and sodium.
Request light cheese: Asking for less cheese or using a lighter cheese option significantly cuts down on overall calories and fat.
Pair with a side salad: Eating a salad first or alongside your pizza helps you fill up on nutritious, fiber-rich food and naturally controls your portion size.
Control your portion: Stick to one or two slices rather than eating directly from the box to avoid overindulging.
Skip the dips: Avoid high-calorie sauces that can add unnecessary empty calories to your meal.

Your Guide to a Healthier Pizza Order

For many, pizza is a beloved comfort food, but traditional versions can be loaded with calories, saturated fat, and sodium. The good news is that with a few simple tweaks to your order, you can transform this indulgent meal into a much more nutritionally sound option. The key is customization and mindfulness, allowing you to enjoy the flavors you love without the guilt.

Healthier Crust Choices

The foundation of your pizza has a significant impact on its overall nutritional profile. Selecting the right base is the first and most crucial step towards a healthier meal.

Go Thin or Crispy: Opting for a thin-crust pizza dramatically reduces the number of calories and carbohydrates compared to thicker, more doughy bases. Avoid cheese-stuffed crusts entirely, as they add a hefty dose of extra fat and sodium.
Choose Whole Grains: If available, ask for a whole-wheat crust. Whole-grain flour contains more fiber and nutrients than refined white flour, helping you feel full and satisfied longer.
Consider Veggie-Based Options: For those looking for a significant carb reduction, alternatives like cauliflower crust are increasingly available. This choice boosts your vegetable intake while keeping calories and carbs in check.

Savvy Sauce Selections

While tomato sauce is a pizza staple, the quality and preparation can vary. Many commercial sauces contain added sugars and excessive sodium.

Request Fresh Tomato Sauce: If the restaurant offers it, a fresh tomato sauce with simple ingredients is your best bet. Tomato sauce is rich in lycopene, a powerful antioxidant.
Opt for Pesto or Olive Oil: For a different flavor profile, consider a light drizzle of pesto or olive oil instead of a heavy tomato or cream-based sauce. Pesto, made with basil, pine nuts, and olive oil, provides heart-healthy fats.
Ask for No Added Sugar: Specifically request a sauce with no added sugar to avoid unnecessary calories and sweetness.

Lighter on the Cheese

Cheese is a major source of saturated fat and sodium in pizza. Fortunately, you don't have to sacrifice flavor to make a healthier choice.

Go for Less Cheese: The simplest trick is to ask for “light cheese.” This can slash the saturated fat and sodium content in half.
Choose High-Quality Cheese: If you prefer full flavor, a smaller amount of a high-quality, pungent cheese like feta or fresh mozzarella can provide a satisfying taste without overloading on calories.
Consider Dairy-Free Alternatives: For those avoiding dairy, many pizzerias now offer plant-based vegan cheese options.

Load Up on Nutrient-Dense Toppings

This is where you can significantly boost the nutritional value of your pizza. Think of your pizza as a vehicle for vegetables and lean protein.

Pile on the Veggies: Topping your pizza with a variety of vegetables adds fiber, vitamins, and antioxidants. Options like bell peppers, onions, spinach, mushrooms, and black olives are low in calories and high in nutrients.
Choose Lean Proteins: Instead of processed meats like pepperoni and sausage, which are high in saturated fat and sodium, opt for leaner proteins. Grilled chicken or turkey pepperoni are excellent, lower-fat alternatives.
Try Unexpected Healthy Toppings: Don't be afraid to get creative. Ingredients like grilled shrimp, anchovies, or even pineapple (if you're feeling tropical) can add flavor and nutrition.

Making Smart Decisions When Ordering Out

Even when ordering from a fast-food chain or a local pizzeria, you have power over your choices. Most reputable chains provide nutritional information online, which you can check before you call.

Size Matters: Opt for a medium or small pizza instead of a large. According to many nutritionists, the per-slice difference can be substantial.
Pair with a Salad: Eating a side salad first can help you feel fuller, preventing you from overindulging on the pizza itself.
Skip the Dips: Avoid the creamy, high-calorie dipping sauces that often accompany takeaway pizza.

Mindful Eating and Portion Control

Even the healthiest pizza can become an unhealthy meal if you eat too much of it. Portion control is essential for weight management. Serve yourself a set number of slices and eat from a plate rather than the box to be more mindful of your consumption. Savor each bite and stop when you feel satisfied, not overly stuffed. Pairing your pizza with a light side salad will naturally help fill your plate and your stomach with fewer calories.

Making a Comparison: Healthy vs. Unhealthy Pizza


Feature	Traditional, Unhealthy Pizza	Healthy, Modified Pizza
Crust	Thick, white flour, often stuffed with cheese	Thin crust, whole-grain, or veggie-based
Sauce	Sugary, high-sodium tomato sauce; creamy white sauces	Low-sugar tomato sauce, pesto, or olive oil
Cheese	Excessively large amounts of full-fat cheese	Light cheese, part-skim mozzarella, or dairy-free
Toppings	Processed meats (pepperoni, sausage), bacon	Lean proteins (grilled chicken), and tons of vegetables
Sides	Cheesy breadsticks, heavy dips	Side salad with vinaigrette dressing
Serving	Mindless eating from the box until stuffed	Portion-controlled, served with a salad

Conclusion: Savoring Pizza Guilt-Free

Pizza doesn't have to be an off-limits food when you're focusing on a nutritious diet. By making conscious choices about your crust, toppings, and portion size, you can enjoy this favorite food while still meeting your health goals. Remember that moderation and mindful customization are your most powerful tools. So next time a pizza craving hits, confidently place a healthier order and enjoy every delicious, guilt-free bite. For more tips on heart-healthy eating, consider visiting resources like the Cleveland Clinic.

Frequently Asked Questions

Yes, thin crust pizza is generally healthier because it uses less dough, resulting in fewer carbohydrates and calories per slice compared to a standard or deep-dish crust.

The best healthy toppings include a variety of fresh vegetables like spinach, bell peppers, onions, mushrooms, and tomatoes. Lean proteins such as grilled chicken or shrimp are also excellent choices.

Ordering a veggie pizza is often a healthier choice than one with processed meats. It boosts your vitamin, mineral, and fiber intake, and is typically lower in calories and fat.

Yes, you can eat pizza and still lose weight by practicing moderation and making smart choices. Control your portion size, choose healthier ingredients, and ensure it fits into your overall calorie goals.

To reduce cheese without losing flavor, ask for light cheese and choose a high-quality type with a stronger taste, such as feta or fresh mozzarella, so a little goes a long way.

Yes, avoid creamy white sauces, sugary barbecue sauces, and any dipping sauces that are high in calories. Stick to a simple, low-sugar tomato sauce or a light pesto.

When ordering fresh pizza, a restaurant that makes its dough from scratch and uses simple ingredients is likely a better option. For frozen pizzas, read the ingredient list and avoid items with artificial colors, preservatives, or high-fructose corn syrup.