What is the healthiest thing at Papa John's? A Guide to Smarter Pizza Ordering

October 30, 2025 •

2 min read

While pizza is often viewed as a diet no-go, a Consumer Reports study found that even with fast-food pizza, simple swaps can drastically reduce calorie intake. For those wondering what is the healthiest thing at Papa John's, the answer lies in smart customization, prioritizing vegetables, and mindful portioning.

Quick Summary

The healthiest choices at Papa John's involve customizing a pizza with a thin or gluten-free crust, loading up on veggie toppings, and opting for lighter cheese. Lean protein options like grilled chicken are preferable over fatty meats. Portion control and pairing with sides like unsauced wings also make for a more nutritious meal.

Key Points

Customize Your Order: The most nutritious option at Papa John's is a custom-built pizza with a thin or gluten-free crust, light cheese, and lots of vegetable toppings.
Choose the Right Crust: Opt for thin or gluten-free crusts to drastically reduce calories, carbs, and fat compared to original or stuffed crusts.
Prioritize Vegetables: Load up on nutrient-dense veggies like spinach, onions, and peppers to boost fiber and vitamins with minimal calories.
Select Lean Proteins: If adding meat, choose lean options such as grilled chicken or anchovies instead of fatty sausage and pepperoni.
Go Light on Cheese: Request 'lighter cheese' or simply less cheese to significantly cut down on saturated fat and calories without sacrificing flavor.
Mind Your Portions and Sides: Stick to a smaller number of slices and consider a side like unsauced wings or a garden salad for a more balanced meal.

Navigating the menu at a fast-food restaurant like Papa John's can be a challenge for those watching their diet. With options ranging from stuffed-crust extravaganzas to rich, meaty toppings, it is easy to stray from a nutritious path. However, with a few key strategies, it is entirely possible to make a sensible and satisfying meal choice. The key takeaway is that the 'healthiest thing' is not a single, pre-made item, but rather a customized order designed to reduce fat, sodium, and calories while maximizing nutrient density.

The Core Principles of a Healthier Papa John's Order

The Power of the Crust

Your crust choice significantly impacts the calories and carbohydrates. Thin crust offers fewer calories and carbs. Gluten-free crust is a lighter option lower in sodium and saturated fat. Avoid stuffed crusts due to high calories, saturated fat, and sodium.

Toppings: The Good, the Bad, and the Lean

Loading up on vegetables adds fiber and nutrients with minimal fat or calories. Lean protein choices include grilled chicken and anchovies. Limit fatty meats like pepperoni and sausage.

Mind the Cheese and Sauces

Requesting lighter cheese can reduce calories and fat. Stick to standard tomato sauce, avoiding creamy or sugary options.

Healthier Menu Items and Customization Options

Create-Your-Own Pizza

Building a custom pizza is the most nutritious option. Choose a thin or gluten-free crust, standard sauce, light cheese, and plenty of vegetables, adding grilled chicken if desired.

Lighter Papadias

Check nutritional information for Papadias as they can be high in sodium.

Sides and Alternatives

Options like unsauced wings provide protein but are high in sodium. A garden salad is a low-calorie choice, especially without creamy dressings.

Comparison Table


Item	Crust	Toppings	Approximate Calories (Per Slice)	Approximate Saturated Fat (Per Slice)	Approximate Sodium (Per Slice)
Custom Healthy Veggie Pizza	Thin Crust	Veggies, Light Cheese	210	1.5g	490mg
Pepperoni, Sausage, & Six Cheese Epic Stuffed Crust Pizza	Stuffed Crust	Pepperoni, Sausage	480	12g	1,220mg
Grilled BBQ Chicken & Bacon Papadia	Original Dough	Grilled Chicken, Bacon, BBQ Sauce	840 (whole)	13g (whole)	2,410mg (whole)
Mediterranean Veggie Pizza (Lighter)	Original Crust	Tomatoes, Onions, Peppers, etc.	190 (Small)	4.5g (Small)	N/A (Nutrition Varies)

Conclusion

The healthiest choice at Papa John's comes from strategic ordering. Opting for thin or gluten-free crusts, light cheese, tomato sauce, and vegetables allows for a meal aligned with dietary goals. Unsauced wings or a side salad are alternative options. Portion control is important, and customization enables smarter fast-food choices.

Practical Tips for Mindful Eating at Papa John's

Order a smaller size to reduce calories. Practice portion control by limiting slices. Drink water instead of sugary drinks. Add a garden salad for vegetables and fiber. Check Papa John's online calculator for nutritional details.

Frequently Asked Questions

Yes, the Mediterranean Veggie Pizza, particularly if ordered on a thin crust, is a good option. It is typically a 'Lighter Choice' option and is loaded with nutrient-rich vegetables like tomatoes, onions, mushrooms, and olives.

The thin crust is the healthiest choice, as it significantly lowers the calories, carbohydrates, and fat compared to the original or stuffed crusts. The gluten-free crust is also a lighter, low-sodium option.

Some Papadias, while marketed as a lighter alternative to a full pizza, can still be very high in calories and especially sodium, such as the Grilled BBQ Chicken & Bacon variant. Always check the nutritional information and opt for veggie-focused options if available.

The best toppings for a low-calorie pizza are vegetables such as green peppers, onions, fresh spinach, mushrooms, and jalapeños. Lean proteins like grilled chicken or anchovies are also excellent additions.

While a specific low-fat cheese may not be available everywhere, you can request a 'lighter cheese' option or simply ask for less cheese. This will help reduce the fat and calorie content of your pizza.

The healthiest side options include unsauced chicken wings and the garden salad (available in some locations). You should avoid high-calorie sides like breadsticks with dipping sauces and sugary soft drinks.

For those on a diet, it is best to avoid the Epic Stuffed Crust pizzas, which are very high in calories and fat. Fatty meat toppings, extra cheese, and calorie-dense sauces like those with a BBQ base should also be limited.