What is the healthiest thing to order from a pizza place?

October 24, 2025 •

4 min read

According to a study published in the Journal of the American Heart Association, opting for a plant-based diet can lower the risk of cardiovascular diseases. This principle can be applied to your favorite pie, making the healthiest thing to order from a pizza place a vegetable-focused, thin-crust option with mindful cheese portions.

Quick Summary

Learn how to make healthier choices at any pizza restaurant by adjusting your crust, cheese, and toppings to reduce calories and saturated fat while maximizing nutrients and fiber. Follow these simple rules to satisfy your pizza craving healthily.

Key Points

Choose Thin Crust: A thinner crust means fewer calories and carbs per slice compared to deep-dish or stuffed crust pizzas.
Prioritize Vegetable Toppings: Loading up on veggies like spinach, mushrooms, and peppers adds fiber, vitamins, and volume to make you feel fuller.
Opt for Lean Protein: Swap high-fat processed meats like pepperoni and sausage for leaner options such as grilled chicken.
Go Light on the Cheese: Request less cheese or opt for a part-skim variety to reduce the amount of saturated fat.
Eat a Side Salad: Starting your meal with a fresh side salad is an easy way to increase your fiber intake and promote satiety.
Choose a Simple Red Sauce: A traditional tomato-based sauce is rich in antioxidants like lycopene and is a healthier choice than creamy alternatives.
Skip the Unhealthy Sides: Avoid high-fat add-ons like garlic knots and cheesy bread, which significantly increase the meal's calorie count.

The Foundation: Choosing Your Crust Wisely

When it comes to ordering a healthier pizza, the crust is the first and most impactful decision you'll make. It significantly affects the total calorie, carbohydrate, and sodium count of your meal.

Opt for thin crust: A thin crust inherently has less dough per slice, which directly translates to fewer calories and carbs compared to deep-dish or hand-tossed varieties.
Consider whole-grain: If available, a whole-grain crust offers a boost of fiber, which aids digestion and helps you feel full longer.
Be wary of trendy options: Some cauliflower or keto crusts may seem healthier, but they can sometimes contain more fat and sodium than a standard thin crust due to binding agents and cheese content. Always check the nutritional information if you have specific dietary goals.

The Sauce: A Nutrient-Dense Base

Don't underestimate the power of your sauce. A traditional red sauce, made from tomatoes, is loaded with vitamins A and C, along with the antioxidant lycopene. Lycopene has been linked to a reduced risk of certain cancers and stroke.

Choose red sauce over creamy alternatives: Cream-based sauces are often higher in saturated fat. Stick with a simple red sauce for a flavorful, nutrient-rich base.
Avoid sugary additions: Barbecue sauces or other sweet glazes can add unnecessary sugar and sodium. Simple marinara is your best bet.
Explore healthy fats: Pesto, made with olive oil and nuts, can also be a healthy base option, though it's still best to use it sparingly due to its calorie density.

The Toppings: Pile on the Goodness

The toppings you choose can transform your pizza from an indulgence into a balanced meal. The key is to maximize vegetable intake and choose lean proteins.

Lean Protein Power

Grilled chicken or seafood: Lean proteins like grilled chicken or shrimp are excellent choices that add satisfying flavor without the high saturated fat and sodium found in processed meats.
Canadian bacon: As an alternative to regular bacon, Canadian bacon offers a leaner option with significantly less fat.

Vegetable Variety

Veggies for a vibrant pie: Load up on colorful vegetables like spinach, mushrooms, onions, bell peppers, and artichoke hearts. These are rich in vitamins, minerals, and fiber, helping to fill you up and boost the nutritional value.
Be mindful of salty vegetables: Olives and pickled peppers are delicious, but they contribute to the total sodium. Use them in moderation.

The Cheese: Less is More

While cheese is essential to a pizza's flavor, it's a significant source of saturated fat and calories. The key is balance.

Request light cheese: Ask for half the normal amount of cheese to significantly reduce the saturated fat content.
Choose part-skim mozzarella: If the option is available, a part-skim mozzarella is lower in fat than its full-fat counterparts.
Explore other cheeses: Consider requesting fresh mozzarella, goat cheese, or feta. These options often have lower sodium and fat content and offer distinct flavors that allow you to use less overall.

Strategic Ordering: Putting It All Together

Here is a simple framework for your next pizza order:

Start with a thin crust. This is your base for reducing calories and carbs.
Request light cheese or part-skim mozzarella. Tell them to use half the standard amount.
Use red sauce. A traditional tomato-based sauce offers great flavor and antioxidants.
Load up on veggies. Choose a wide variety for maximum nutrients and fiber.
Add a lean protein. Go for grilled chicken instead of pepperoni or sausage.
Enjoy with a side salad. Start your meal with a side salad full of dark leafy greens to add fiber and fill up faster.

Healthier Alternatives vs. Traditional Pizza Breakdown


Feature	Healthy Alternative Order	Typical Traditional Order
Crust	Thin, Whole-Wheat	Deep Dish, Stuffed Crust, Hand-Tossed
Protein	Grilled Chicken, Seafood	Pepperoni, Sausage, Bacon
Vegetables	Loaded with Spinach, Peppers, Onions	Often sparse, or none at all
Cheese	Light or Part-Skim Mozzarella	Extra Cheese Blend, Full-Fat
Sauce	Traditional Red, Light Pesto	Creamy Alfredo, Sugary BBQ
Side Items	Side Salad with Vinaigrette	Garlic Knots, Mozzarella Sticks

Beyond the Pizza: How to Make a Full Meal

Making a healthier choice isn't just about the pizza itself. What you pair with it matters too. Instead of adding greasy side items, complement your meal with something fresh and light.

Start with a fresh salad: A pre-pizza salad with a light vinaigrette can provide fiber and nutrients, helping you feel full and potentially reducing the number of pizza slices you eat.
Skip the fried sides: Avoid high-calorie, high-fat sides like mozzarella sticks, garlic knots, and cheesy bread.
Choose water over soda: Opt for water or unsweetened beverages instead of sugary sodas, which add empty calories.

Conclusion

While a classic pepperoni and cheese pizza might be your go-to, making a few simple, informed choices can transform your pizza night into a surprisingly healthy meal. By opting for a thin, whole-wheat crust, loading up on vegetables, choosing a lean protein like grilled chicken, and mindfully managing your cheese and sides, you can enjoy a delicious and satisfying meal without the guilt. Remember that balance is key; sometimes, the healthiest choice is the one that allows you to enjoy a treat in a way that aligns with your wellness goals. For more in-depth nutritional guidance, consider consulting with a registered dietitian or checking out resources from authoritative health organizations like the American Heart Association.

Frequently Asked Questions

A thin crust is typically the healthiest option as it contains fewer calories and refined carbohydrates than thicker, hand-tossed, or deep-dish varieties.

Not necessarily. While they sound healthier, some cauliflower crusts can be higher in fat and sodium due to added binding ingredients. A standard thin crust can sometimes be a better choice.

For the healthiest pizza, load up on vegetables like spinach, peppers, mushrooms, and onions. For protein, choose lean options such as grilled chicken or seafood instead of processed meats.

To reduce saturated fat, request half the normal amount of cheese or ask for a part-skim mozzarella. You can also blot the pizza with a napkin to remove excess oil.

Red sauce is generally the healthier option. Made from tomatoes, it contains beneficial antioxidants like lycopene, whereas white or creamy sauces are often higher in saturated fat.

Yes, but choose wisely. A side salad with dark leafy greens and a light dressing is a great choice to add fiber and nutrients. Avoid greasy, fried sides like breadsticks and cheese sticks.

Start with a side salad to help you feel full, and consciously eat slower. You can also order a small or medium size instead of a large, or simply save a few slices for the next day.