Your Healthiest Papa Johns Pizza: The Build-Your-Own Method
The best way to control the nutritional content of your meal at Papa Johns is to create your own pizza from scratch. By making smart choices about the crust, toppings, and cheese, you can significantly reduce calories, fat, and sodium while still enjoying the flavors you love.
Choose Your Crust Wisely
The thin crust is your best bet for a lighter, lower-carb, and lower-sodium alternative. A gluten-free crust made from sorghum flour is also available in some locations for those with gluten sensitivities.
Load Up on Veggies
Boost the nutritional value with vegetable toppings, which add fiber, vitamins, and minerals with minimal calories and fat. Options include fresh spinach, onions, green peppers, mushrooms, banana peppers, black olives, Roma tomatoes, and jalapeños.
Opt for Leaner Proteins
Swap processed meats for leaner protein alternatives like grilled chicken (15-20 calories per slice) or anchovies, which are among the most nutritious meat toppings.
Go Light on the Cheese
Reduce saturated fat and sodium by asking for a "lighter cheese" portion, potentially saving up to 40 calories per slice. A veggie-heavy pizza can also be satisfying with less cheese.
Healthier Menu Alternatives at Papa Johns
Beyond building your own pizza, Papa Johns offers other menu items that can be part of a balanced meal.
Papa Bowls
Papa Bowls are crust-free, lower-carb options combining toppings, sauce, and cheese. The Garden Veggie Papa Bowl is a good choice, or you can build your own.
Unsauced Wings
Unsauced wings are a protein-heavy option without the added sugar and excess sodium of sauced versions.
Papa's Garden Salad
A simple Garden Salad is low-calorie, and you can add grilled chicken and a low-fat dressing to make it more filling.
A Comparison of Healthier vs. Unhealthier Options
Here's a comparison of a recommended healthier choice versus a less-nutritious option. Nutritional information varies and is approximate:
| Feature | Healthiest Option (Small Thin-Crust Veggie Pizza) | Unhealthiest Option (Large The Meats Pizza, Original Crust) |
|---|---|---|
| Calories (per slice) | ~170–210 kcal | ~300+ kcal |
| Saturated Fat (per slice) | ~1.5g | ~5g |
| Sodium (per slice) | ~490 mg | ~720 mg |
| Key Nutrients | Higher in fiber, vitamins, minerals from veggies | Higher in saturated fat and sodium from processed meats |
| Benefit | Lower in calories, fat, and sodium; rich in vegetables | High in fat, saturated fat, calories, and sodium; less nutrient-dense |
Conclusion: Making Smarter Choices at Papa Johns
Determining what is the healthiest thing to eat at Papa Johns involves customization. Opting for a thin or gluten-free crust, maximizing vegetable toppings, and choosing lean protein like grilled chicken allows for a more nutritious pizza. Papa Bowls and unsauced wings are good alternatives. While moderation is key, these strategies can make your Papa Johns meal healthier. Check the official website for detailed nutrition information.
