For those seeking to enjoy a take-and-bake meal without compromising on their health goals, Papa Murphy's offers a variety of choices. The healthiest pizzas aren't just limited to one type, but rather involve a combination of strategic selections from the crust to the toppings. By understanding the nutritional impact of different ingredients, you can easily create a satisfying and healthy pizza.
The Healthiest Pre-Built Pizzas on the Menu
If you prefer to pick a ready-made option, Papa Murphy's has several signature pizzas that lean on the healthier side. These pre-selected pies take the guesswork out of customization, offering a balance of flavor and nutrition.
Gourmet Vegetarian (Thin Crust): A solid choice, this pizza features an artisan thin crust with creamy garlic sauce, mozzarella, spinach, zucchini, mushrooms, artichoke hearts, roma tomatoes, and mixed onions. With more vegetables and a thinner base, it's lower in calories and fat than most original crust options.
Herb Chicken Mediterranean deLITE: This flavorful pizza is another great selection from the Gourmet deLITE line. It comes with a thin crust, olive oil and garlic, grilled chicken, spinach, sun-dried tomatoes, and feta cheese, providing a good balance of protein and healthy fats.
Garden Veggie (Original or Thin Crust): Piled with fresh mushrooms, black olives, green peppers, onions, and tomatoes, this pizza provides a healthy dose of vitamins and fiber. Opting for the thin crust version will further reduce the calorie and carb count compared to the original crust.
The Ultimate Healthiest Option: Crustless Pizzas
For those on a keto-friendly or low-carb diet, Papa Murphy's has a game-changing option: the crustless pizza. Baked in a tray, these meals eliminate the carbohydrates from the dough while still providing the delicious sauce, cheese, and toppings. The Gourmet Vegetarian Crustless pizza is especially low in calories, with only 100 calories per serving (1/8 tray). You can also build your own crustless pizza with up to five toppings to control your intake.
How to Build Your Own Healthy Papa Murphy's Pizza
Creating your own pizza is the best way to control the nutritional content. Follow these steps to build the healthiest pizza tailored to your preferences:
- Start with the right crust: Choose the Thin Crust or the Crustless option. Avoid the stuffed and pan crusts, which are significantly higher in calories and fat. If you need a gluten-free option, Papa Murphy's offers an Udi's certified gluten-free crust.
- Pick a smart sauce: Stick with the traditional red sauce. Avoid creamy sauces like the creamy garlic, as they tend to be higher in fat and calories.
- Go light on the cheese: While cheese is a core component, too much can add unnecessary fat and calories. Ask for light cheese, or for a dairy-free option, request the Violife cheese.
- Maximize the veggies: Load up on fresh vegetable toppings like spinach, mushrooms, onions, bell peppers, tomatoes, and black olives. These add flavor, fiber, and important nutrients with minimal calories.
- Choose lean protein: For meat toppings, opt for lean protein sources. Grilled chicken is an excellent choice. Papa Murphy's also offers plant-based Beyond Meat Sausage and Beef as an alternative. If you like Canadian bacon, consider it in moderation, but be mindful of processed meats and their high sodium content.
Nutritional Comparison: Healthier Choices
To help visualize the difference, here is a comparison of some healthier Papa Murphy's options based on a single slice (or equivalent serving) from a large size pizza or tray.
| Option | Calories (approx.) | Key Features |
|---|---|---|
| Gourmet Vegetarian (Crustless) | 100 | Very low-carb and low-calorie, packed with vegetables. |
| Herb Chicken Mediterranean deLITE (Thin) | 210 | Features lean grilled chicken and healthy fats from olive oil. |
| Thin Crust Garden Veggie | 180 | Low-fat, high-fiber, and rich in nutrients from fresh vegetables. |
What to Avoid for a Healthier Pizza
To keep your pizza healthy, it's best to steer clear of certain items that are calorie and fat-heavy:
- Stuffed and Pan Crusts: These are significantly higher in calories, carbs, and fat due to the extra dough, cheese, and butter.
- Creamy Sauces: Sauces like the creamy garlic sauce add a substantial amount of fat and calories compared to the lighter red sauce.
- Meat-Heavy Pizzas: The Cowboy and All Meat pizzas are loaded with processed meats, which increases the calorie, fat, and sodium content.
- Excess Cheese: While tempting, extra cheese can quickly add hundreds of calories and grams of fat to your order.
Conclusion
The answer to what is the healthiest Papa Murphy's pizza lies in your ability to customize your order strategically. The clear winner for the lowest-calorie and lowest-carb option is the Gourmet Vegetarian Crustless pizza, with other great choices found among the thin-crust Gourmet deLITE and custom-built veggie pizzas. By opting for a lighter crust, choosing lean proteins, and piling on the vegetables, you can enjoy a delicious and healthier pizza experience. For more detailed nutrition information, you can visit the official Papa Murphy's nutrition page.
How to create your own healthier pizza
To create your own custom and nutritious pizza, start with a crustless or thin crust base. Stick to the traditional red sauce and use a light layer of cheese. Load up on a variety of vegetable toppings and, if you're adding meat, choose lean options like grilled chicken.
Mindful eating and portion control
Even with healthier choices, portion control is key. A side salad can add more nutrients and help you feel full without overindulging. Pair your pizza with a light salad for a balanced and satisfying meal.
The best crust for a healthier choice
The crust has the biggest impact on the overall calorie and carb count. The healthiest crust options at Papa Murphy's are the Crustless, Thin Crust, and Udi's certified gluten-free crust. Avoiding stuffed and pan crusts is the best way to start your healthier pizza journey.
The healthiest pre-built pizza
The Gourmet Vegetarian Crustless pizza is the single healthiest option on the menu due to its low calorie and carb count. For a classic pizza experience, the Herb Chicken Mediterranean deLITE on a thin crust is also an excellent nutritious choice.
Lean protein and veggie toppings
Lean proteins like grilled chicken or plant-based Beyond Meat toppings are healthier alternatives to processed meats like sausage and pepperoni. Combined with fresh vegetables like spinach, mushrooms, and bell peppers, they significantly boost the pizza's nutritional value.
