What is the healthiest frozen pizza you can buy?

November 14, 2025 •

3 min read

According to a 2025 report, Americans eat over 2 billion slices of frozen pizza each year, but not all options are created equal. Navigating the freezer aisle can be tricky for health-conscious consumers, leading many to ask: 'What is the healthiest frozen pizza you can buy?' This guide breaks down what to look for and reviews top options recommended by nutritionists to help you make a smarter choice.

Quick Summary

This guide evaluates the healthiest frozen pizza options based on nutritional facts, ingredients, and expert recommendations. It provides a comprehensive comparison of popular brands, outlines key health considerations like crust type and sodium content, and offers practical tips for enhancing any frozen pizza to be more nutritious.

Key Points

Check the crust: Opt for vegetable-based (cauliflower, broccoli), whole-grain, or alternative flour (chickpea, almond) crusts over traditional white flour for higher fiber and nutrients.
Go for more vegetables: Choose pizzas with more vegetable toppings for extra vitamins, minerals, and fiber, and consider adding your own fresh or frozen veggies.
Mind the sodium: Compare nutrition labels to select pizzas with lower sodium content, ideally under 650mg per serving, as many frozen options are high in salt.
Prioritize protein and fiber: Look for pizzas that offer higher amounts of protein and fiber per serving to increase satiety and nutritional value.
Scrutinize the ingredient list: Avoid brands that contain a long list of unfamiliar or artificial additives and preservatives, looking for cleaner labels with recognizable ingredients.
Enhance with additions: Supplement your frozen pizza with a side salad or by adding extra lean protein like grilled chicken to create a more balanced and filling meal.

How to Identify the Healthiest Frozen Pizzas

When selecting a frozen pizza, a quick glance at the label reveals a lot about its nutritional profile. A healthy choice typically balances several factors to avoid excessive calories, sodium, and unhealthy fats.

Consider the Crust

The base of your pizza is a major determinant of its overall healthiness. Traditional white flour crusts offer little fiber and can be high in refined carbs. Healthier alternatives are now widely available and can significantly improve the nutrient density of your meal.

Vegetable-Based Crusts: Brands like CAULIPOWER and Milton's use cauliflower as a primary ingredient, boosting fiber content and lowering carbs. Look for options with recognizable ingredients and minimal additives.
Whole-Grain or Alternative Flours: Some brands utilize whole-wheat, chickpea, or almond flour, like Banza and Cappello's, to increase protein and fiber. Chickpea crusts, in particular, offer a significant protein boost that helps with satiety.

Prioritize Toppings and Cheese

Toppings make a huge difference. High-fat, processed meats like pepperoni and sausage are linked with higher risks of certain health conditions. Opt for pizzas with abundant vegetable toppings or lean proteins instead.

Load Up on Veggies: Look for pies with colorful toppings like bell peppers, spinach, and mushrooms, which add fiber, vitamins, and minerals.
Choose Leaner Protein: If you prefer meat, choose uncured options or pizzas with lean chicken or plant-based proteins.
Moderate the Cheese: A modest amount of quality cheese can be part of a healthy diet, but excessive cheese adds unnecessary saturated fat.

Evaluate Key Nutrients

Always check the nutrition facts panel and ingredient list to make an informed decision.

Sodium: Frozen pizzas are notoriously high in sodium. Aim for less than 650mg per serving, or compare brands to find the lowest sodium option.
Saturated Fat: Look for pizzas that keep saturated fat below 10% of the daily value per serving.
Fiber and Protein: Higher fiber and protein contents contribute to a more filling and balanced meal. Aim for at least 3-5 grams of fiber and 12+ grams of protein per serving.
Ingredients: Scan the ingredient list for unnecessary additives, colorings (like Red 40), and preservatives (like BHA). The fewer and more recognizable the ingredients, the better.

Comparison Table of Healthiest Frozen Pizzas (Per Serving)


Brand	Crust Type	Calories	Protein	Fiber	Sodium	Standout Feature
Banza Margherita	Chickpea Flour	420	17g	10g	680mg	High protein & fiber
Vital Pursuit Chicken Mozzarella	Thin Crust	360	33g	17g	730mg	Highest protein & fiber
Amy's Kitchen Thin Crust Margherita	Organic Thin Crust	280	10g	2g	530mg	Lower calorie & sodium
Milton's Cauliflower Crust	Cauliflower	340	18g	3g	700mg	Veggie-based crust
Against the Grain Pepperoni	Grain-Free	300	12g	0g	230mg	Very low sodium option
Sweet Earth Veggie Lover's	Wheat Flour	280	7g	2g	660mg	Vegan-friendly vegetables
Trader Joe's Cauliflower Crust	Cauliflower	250	14g	3g	490mg	Good all-rounder

The Final Verdict: Finding Your Best Fit

There is no single "best" healthiest frozen pizza for everyone, as the ideal choice depends on your specific dietary needs and priorities. For those focused on maximizing protein and fiber, the Vital Pursuit Chicken Mozzarella is a clear winner, though its sodium is slightly higher. If you're managing sodium intake, Against the Grain Pepperoni is an excellent low-sodium, grain-free option. For a lower-calorie, organic choice, Amy's Kitchen Thin Crust Margherita is a solid bet. The Banza Margherita is a popular gluten-free choice praised for its chickpea crust and filling protein and fiber content, but it's higher in calories. Ultimately, reading nutrition labels, comparing options, and considering your personal health goals will guide you to the healthiest frozen pizza for you. Remember to view pizza as a component of a balanced meal, not the entire meal itself. Serving your pizza with a side salad can further boost its nutritional value and help you feel more satisfied.

Tips for Making Any Frozen Pizza Healthier

Add Extra Veggies: Top your pizza with extra vegetables before baking, such as spinach, bell peppers, or onions. Frozen veggies work great and are an easy addition.
Add Lean Protein: Boost the protein by adding leftover grilled chicken, crumbled turkey sausage, or plant-based protein.
Include a Side Salad: Pair your pizza with a fresh side salad to add more fiber, vitamins, and a sense of fullness.
Use a Pizza Stone: For a crispier crust, cook your pizza on a preheated pizza stone. This can improve the texture and help you enjoy it more.

Center for Science in the Public Interest: Salt Assaults on Frozen Pizza

Frequently Asked Questions

Not necessarily. While many cauliflower crust pizzas offer more fiber and fewer carbs than traditional ones, it's essential to check the ingredients. Some still use rice flour or other starches and can be high in calories, sodium, or saturated fat.

The Vital Pursuit Chicken Mozzarella pizza is a standout option, providing 33 grams of protein and 17 grams of fiber per serving. Banza pizzas made with chickpea crust are also excellent high-protein choices.

Choose a brand with a lower sodium content from the outset, like Against the Grain Pepperoni. You can also pair the pizza with a side salad dressed with an olive oil vinaigrette instead of using salty toppings or dips.

Yes, frozen pizza can fit into a weight-loss diet when eaten in moderation. Choose a portion-controlled pizza and pair it with a large, low-calorie salad to create a balanced, satisfying meal.

Not always. 'Gluten-free' does not automatically mean 'healthier' or lower in calories. Some gluten-free options may contain more carbs or calories than a whole-wheat crust pizza. Always check the nutrition facts.

Among the brands evaluated, Against the Grain Pepperoni is noted for its particularly low sodium content per serving compared to many other popular frozen pizza options.

Easy improvements include adding extra vegetables like mushrooms, spinach, or peppers before baking, and serving the pizza with a generous side salad. You can also add lean protein like grilled chicken to boost the meal's protein content.