Your Guide to Healthy Papa Murphy's Choices
When aiming for a healthier pizza, the decisions you make regarding crust, sauce, and toppings all play a critical role. Papa Murphy's, with its wide array of customizable take-and-bake options, provides ample opportunity to craft a pizza that fits your nutritional goals. While the Crustless Gourmet Vegetarian is a stellar starting point, understanding the building blocks will empower you to make the best choices every time.
The Healthiest Crust Options
Your crust selection has the largest impact on a pizza's overall nutritional profile, primarily influencing calorie and carbohydrate counts. Opting for a lighter crust is the most effective way to cut down on unnecessary calories.
- Crustless (Keto-Friendly): This option, baked in a tray, is a game-changer for those watching their carbs or calories. It eliminates the dough entirely, making it the top choice for minimal intake. The Crustless Gourmet Vegetarian provides just 100 calories per slice, for example.
- Artisan Thin: The Artisan Thin crust is a significantly healthier choice than the Original or Pan versions. Pizzas from the Gourmet Delite line, which use this crust, are notably lower in fat and calories.
- Cauliflower Crust: For those seeking a grain-free, gluten-free option with fewer carbs, the cauliflower crust is an excellent alternative.
- Udi's Gluten-Free: Available in a medium size, this is a dedicated choice for individuals with celiac disease or gluten sensitivities, though cross-contamination can occur.
Best Toppings for a Healthy Pizza
The toppings you select can either add a substantial nutritional boost or pile on excess fat and sodium. Prioritizing vegetables and lean proteins is key.
Smart Topping Choices
- Vegetables: Load up on veggies like spinach, mushrooms, zucchini, bell peppers, mixed onions, black olives, and tomatoes. These are rich in fiber, vitamins, and minerals.
- Lean Protein: Choose grilled chicken over processed meats. Ham is another good lean option compared to sausage or pepperoni.
- Healthier Cheeses: A standard amount of whole-milk mozzarella is fine in moderation, but you can also opt for less or swap to the Violife dairy-free cheese alternative.
Toppings to Limit or Avoid
- Processed Meats: High-fat meats like sausage, bacon, and pepperoni are loaded with saturated fat and sodium.
- Extra Cheese: While delicious, piling on extra cheese will significantly increase the calorie and saturated fat content.
- Creamy Sauces: Stick with the standard marinara sauce instead of creamy garlic or ranch, which add more calories and fat.
Comparison Table: Healthier Menu Options
To help illustrate the differences, here is a comparison of some of the healthier pre-designed pizzas available at Papa Murphy's, based on a single slice from a large or medium pizza (slice size varies).
| Pizza Type | Crust | Approx. Calories per Slice | Key Attributes | Notes |
|---|---|---|---|---|
| Crustless Gourmet Vegetarian | Crustless (Keto) | ~100 | Very low calories & carbs; high veggies | Lowest-calorie option |
| Gourmet Vegetarian | Thin | ~200 | Lighter crust, nutrient-dense veggies | Good balance for a traditional feel |
| Herb Chicken Mediterranean | Thin | ~210 | Lean protein, flavorful herbs | Solid choice with lean chicken |
| Garden Veggie | Original | ~220 | Fiber-rich veggies, but heavier crust | Higher calorie due to Original crust |
How to Build Your Own Healthiest Pizza
For maximum control, building your own pizza is the best strategy. Start with the lightest crust and a standard red sauce, then customize with your preferred ingredients.
- Select Your Base: Choose either the Crustless (Keto-Friendly) or the Artisan Thin crust.
- Pick Your Sauce: Stick to the Traditional Red Sauce. For a slight variation, the Olive Oil & Garlic sauce is also a good choice.
- Add Your Toppings: Pile on multiple vegetables. For protein, select grilled chicken. If you enjoy pineapple, it offers a sweet, juicy addition.
- Go Easy on the Cheese: Request a lighter portion of the whole-milk mozzarella or consider the dairy-free Violife cheese.
Conclusion: Your Best Bet for a Healthy Meal
Ultimately, the healthiest pizza at Papa Murphy's is the one you customize yourself, starting with a lightweight crust and loading it with fresh, wholesome ingredients. The Crustless Gourmet Vegetarian and the Artisan Thin Gourmet Vegetarian are excellent pre-set choices for calorie and carb counters. However, by selecting a crustless or thin crust, sticking to marinara sauce, and prioritizing vegetables and lean proteins, you can create a delicious and satisfying take-and-bake meal that doesn't derail your diet.
To view the full nutrition details for all products, please visit the official Papa Murphy's nutrition page.
