The Healthiest Frozen Foods in the Supermarket: Mediterranean Pizza
These pizzas couldn't really be classified as classic veggie pizzas, so we grouped them together as "Mediterranean pizzas". Some had a tomato sauce while others a light white sauce, but most all had a feta cheese and spinach combination. If you like the sharp tanginess of feta and want a more flavor-forward veggie and cheese pizza, try one of our favorites.
Taste Test Winner:
The salty cheese blend of mozzarella, asiago, and feta on top of the nutty-flavored crust is what won us over. The crust is crisp, but has a soft chewiness in the thicker edges. Thinly sliced red onions and chopped Kalamata olives are lightly sprinkled over the top which offer an extra flavor kick, but aren't overpowering. $7.99, vegetarian
Serving size: ½ of pizza
Calories 300; Fat 10g (sat 5g); Protein 13g; Carb 39g; Fiber 3g; Sugars 1g; Chol 25mg; Iron 4mg; Sodium 700mg; Calc 250mg
Others We Liked:
Once again, we found that Newman's knows how to do frozen pizza. A creamy, white cheese sauce lightly covers the crispy, multigrain crust and is then topped with spinach and a Mozzarella-feta cheese blend. The pizza tastes light and fresh, and the serving size is generous. $8.99, vegetarian
Serving size: ⅓ of pizza
Calories 280; Fat 12g (sat 6g); Protein 11g; Carb 31g; Fiber 2g; Sugars 3g; Chol 25mg; Iron 1mg; Sodium 630mg; Calc 200mg
The flatbread crust is made with a blend of wheat, amaranth, sorghum, millet, and quinoa flours which makes it thin and crispy, but also hearty. The spinach tasted fresh and had a nice garlic flavor which was highlighted with a good amount of salty cheese. $8.99, vegetarian
Serving size: ½ of pizza
Calories 320; Fat 14g (sat 6g); Protein 17g; Carb 14g; Fiber 3g; Sugars 4g; Chol 25mg; Iron 3mg; Sodium 690mg; Calc 250mg
Things to Look For:
- Whole Grains: Unfortunately, it's still rare to find a 100% whole grain crust, but you can find pizzas with some whole grains. Look for the word "whole" in front of the grain or flour and near the top of the list of the ingredients list. Also, check gluten-free options that occasionally use brown rice and other whole grain, gluten-free flour blends in place of refined wheat.
- Serving Size: The number of slices you get per serving can differ greatly among brands, so check the serving size when checking out the nutrition facts to make sure it's a realistic amount and worth the calories.
- Saturated Fat: Plenty of cheese is an absolute must on pizza, but the saturated fat in it can add up quickly. Keep sat fat to a minimum by looking for one with ⪯ 7g saturated fat if divided into 3 servings; aim for ⪯ 5g saturated fat if cut into 4 servings.
How We Tested
Only frozen foods that met Cooking Light’s nutrition guidelines were tested. Products were eliminated based on the following: lack of calorie and/or protein adequacy, lack of whole grains, presence of trans fat or hydrogenation, presence of significant added sugars, and presence of artificial coloring or sweeteners. All frozen foods were cooked according to package directions and taste tested by a panel of Cooking Light editors and staff. To ensure consistency, Breville microwaves were used to cook all foods.