What are the healthiest frozen pizzas? A dietitian reveals her 6 favorite pies. - chof 360 news

Pizza often gets a bad rap as an unhealthy food, and frozen foods are frequently unfairly labeled the same way. But believe it or not, frozen pizza can be part of a nutritious and convenient meal — especially on busy days. Keeping a quality frozen pizza on hand can make for an easy, low-effort meal when you need something simple and quick.

The key to choosing a healthier pizza is looking at the ingredients as a whole. Just like with any meal, it’s important to include enough protein and fiber, while also keeping an eye on total calories, saturated fat, sodium and added sugar. Since cheese is typically a main ingredient, saturated fat will always be present, and opting for plant-based toppings — like veggies instead of meats — can help keep the amount in check. (Aim for 8 grams or less of saturated fat per serving.)

Sodium can also add up quickly, as it's found in most of the ingredients: the crust, cheese, sauce and especially meat toppings like pepperoni and sausage. Look for options with 700 milligrams or less per serving. Fiber, on the other hand, is often lacking since most crusts don’t contain whole grains, and there’s only so much room for veggies before a slice starts to fall apart. Crusts made from legumes tend to have more fiber. However, if your pizza is low in fiber, pairing it with a side of veggies, such as a salad, can help create a more balanced meal. Also, check portion sizes since many so-called individual pizzas actually contain three or four servings.

Here are six healthy frozen pizzas worth trying:

Amy’s Margherita Pizza

Amy’s is known for its organic, vegetarian-friendly frozen meals, using high-quality ingredients and avoiding artificial additives or preservatives. If you’re craving a classic, Amy’s Margherita Pizza is a great choice. It has a thin, crispy crust topped with organic tomatoes, creamy mozzarella, parmesan and basil. Plus, it packs about 30 grams of protein per pizza and is one of the better options for those worried about saturated fat, with just 4 grams. Sodium is also on the lower side at 530 milligrams per serving.

Prefer a pizza with toppings? Amy’s pizza line has plenty of options, including Spinach, No Cheese Roasted Vegetable, and Vegan Supreme Pizza — all with comparable nutrition stats.

Newman’s Own Harvest Vegetable Pizza

This crispy, thin-crust pizza is loaded with colorful red, green and yellow bell peppers, mushrooms, red onions and mozzarella. There are no artificial preservatives, flavors or colors, just delicious ingredients. Each serving, which is about one-third of the pizza, provides 11 grams of protein and is lighter than most frozen pizzas, with only 270 calories. It’s also on the lower end for saturated fat (4.5 grams) and sodium (600 milligrams) per serving.

As an added bonus, Newman’s Own’s mission supports a good cause: 100% of their profits go to organizations dedicated to improving children’s lives.

Banza Four Cheese Pizza

The chickpea crust is what sets this certified gluten-free pizza apart, packing in plenty of protein and fiber while still maintaining a crispy-on-the-outside, doughy-on-the-inside texture. It’s loaded with a blend of four cheeses — mozzarella, white cheddar, provolone and parmesan — making it slightly higher in saturated fat (10 grams per serving) than some other options, but that’s simply because cheese is the main topping.

Still, Banza’s pizza stands out as one of the highest in both protein and fiber, with 17 grams of protein and 10 grams of fiber per serving, with no added sugar. Thanks to the chickpeas, this pizza also provides 3 grams of iron per serving, meeting about 17% of an adult woman's daily requirement and 38% for men.

Milton’s Roasted Vegetable Cauliflower Crust Pizza

If you’re looking for another certified gluten-free option, Milton’s has you covered. Yes, the crust is made out of cauliflower, but with its thin, crispy texture, you’d never know. Egg whites give this pizza a protein boost, offering 18 grams per half-pizza serving. It’s topped with roasted zucchini, bell peppers, onions and a three-cheese blend of mozzarella, pecorino and parmesan, all seasoned with roasted garlic, basil and oregano.

With 3 grams of fiber (which is on the higher end for frozen pizzas), 340 calories and only 1 gram of added sugar per serving, it’s a well-balanced choice. It's also high in calcium, providing over 50% of adults daily needs.

Vital Pursuit Chicken Mozzarella Pizza

New to the market, Vital Pursuit’s individually sized pizzas deliver an impressive 33 grams of protein, 17 grams of fiber and no added sugar — all in just 370 calories and 690 milligrams of sodium. The Chicken Mozzarella Pizza is brimming with flavor from its basil and balsamic tomato sauce to its toppings like mozzarella, white meat chicken, onions, basil and tomatoes.

Unlike most frozen pizzas that bake in the oven, this one can be cooked in an air fryer or the microwave (and it actually comes out crispy), making it perfect for a quick and easy meal.

Urban Pie Pizza Co. Thin Artisan Crust Roasted Vegetable & Goat Cheese with Balsamic Glaze Pizza

If you’re in the mood for a pizza that feels more gourmet, Urban Pie Pizza Co. has a delicious combination of sun-dried tomato pesto sauce, zucchini, red and yellow bell peppers, spinach, mozzarella and goat cheese, all on a buttery, flaky crust. It also comes with a balsamic glaze packet for drizzling after baking. Plus, it’s made without artificial colors, flavors or preservatives. Each one-fourth serving of the pizza provides 10 grams of protein and 2 grams of fiber in just 270 calories.

Maxine Yeung is a dietitian and board-certified health and wellness coach.