Low-Calorie, High-Protein Options at Papa Murphy’s
Papa Murphy’s is all about fresh, take-and-bake pizzas that let you enjoy restaurant-quality pizza from the comfort of your home. The downside? Pizza is one of the easiest meals to go overboard on calories, fats, and carbs without realizing it. But if you make smart choices, you can still indulge while keeping your protein intake high and calories under control.
Here’s how to enjoy Papa Murphy’s without derailing your diet, from the best high-protein toppings to the smartest crust choices.
1. Chicken Bacon Artichoke on Thin Crust (No Sauce, Extra Chicken)
Calories: 290 kcal per slice
Protein: 25g per slice
This pizza already comes with grilled chicken and bacon, which are solid protein sources, but doubling up on chicken pushes the protein even higher. Swapping out the regular sauce for a light garlic or olive oil base keeps things flavorful without adding unnecessary sugars. The thin crust helps keep calories in check while still giving you the full pizza experience.
2. Gourmet Vegetarian on Thin Crust (No Cheese, Extra Chicken)
Calories: 260 kcal per slice
Protein: 28g per slice
While the name might suggest this pizza is low in protein, adding grilled chicken turns it into a high-protein, low-calorie meal. Removing cheese cuts unnecessary fats, and the vegetable toppings add fiber to keep you feeling full. The thin crust keeps the carbs lower than the standard version, making this a great choice for those looking to stay on track.
3. Herb Chicken Mediterranean on Thin Crust (Light Cheese, Extra Chicken)
Calories: 280 kcal per slice
Protein: 30g per slice
This pizza is already one of the leaner, more protein-packed options, thanks to the herb-seasoned grilled chicken. Reducing the cheese by half lowers the fat content without sacrificing flavor, and doubling up on chicken ensures every slice is packed with muscle-building protein.
4. Papa’s All Meat on Thin Crust (No Cheese, Extra Chicken and Beef)
Calories: 320 kcal per slice
Protein: 35g per slice
For those who love a meat-heavy pizza, this is the ultimate high-protein choice. The original version is already stacked with sausage, pepperoni, and ground beef, but adding extra grilled chicken and lean beef turns this into a protein powerhouse. Removing cheese saves extra fat, and going with a thin crust keeps the calories manageable.
5. Hawaiian Pizza on Thin Crust (No Cheese, Extra Chicken and Ham)
Calories: 270 kcal per slice
Protein: 32g per slice
If you’re a fan of pineapple on pizza, this is a great high-protein option. Swapping out half of the cheese for extra chicken and lean ham keeps it flavorful and satisfying while cutting down on unnecessary fat. The combination of sweet pineapple and smoky ham with lean chicken makes this a macro-friendly indulgence.
6. Keto-Friendly Crustless Chicken and Bacon Pizza Bowl (No Sauce, Extra Chicken)
Calories: 350 kcal per serving
Protein: 40g per serving
For those following a low-carb diet, the crustless pizza bowl is a game-changer. Made with a base of grilled chicken, bacon, and melted cheese, it provides all the classic pizza flavors while keeping the carbs low. Adding extra chicken increases the protein count, making it a great choice for those looking to stay full and fuel their muscles.
7. Garden Veggie Pizza on Thin Crust (No Cheese, Extra Chicken and Turkey Sausage)
Calories: 280 kcal per slice
Protein: 30g per slice
If you prefer a lighter, veggie-packed option, this one is ideal. Removing the cheese helps lower the calorie count while keeping the focus on lean proteins and fresh vegetables. The addition of turkey sausage provides extra protein without as much fat as regular sausage, making it one of the healthiest meat options available.
8. Spicy Fennel Sausage and Pepperoni on Thin Crust (No Cheese, Extra Chicken)
Calories: 310 kcal per slice
Protein: 33g per slice
For those who love a bit of spice, this pizza brings the heat while still being high in protein. The fennel sausage and pepperoni provide rich, bold flavors, and swapping out some cheese for extra chicken keeps it lean. Choosing the thin crust prevents it from becoming a calorie bomb while still being satisfying.
9. Crustless Meat Lover’s Pizza Bowl (No Sauce, Extra Beef and Chicken)
Calories: 360 kcal per serving
Protein: 45g per serving
For a serious protein hit without the carbs, the crustless meat lover’s pizza bowl is an excellent choice. Packed with lean beef, chicken, and turkey sausage, it’s the ultimate low-carb, high-protein meal. Removing the sauce reduces unnecessary sugars, making this one of the cleanest, most filling meals you can get at Papa Murphy’s.
10. Custom Build-Your-Own Pizza (Thin Crust, Light Cheese, Double Chicken and Veggies)
Calories: 290 kcal per slice
Protein: 35g per slice
Sometimes, the best way to get a macro-friendly meal is to build it yourself. A custom pizza with a thin crust, light cheese, double chicken, and lots of veggies ensures that every bite is packed with protein while keeping calories in check. Adding spinach, mushrooms, and bell peppers boosts the nutritional value, and if you need a bit more flavor, opt for a light drizzle of olive oil instead of a heavy sauce.
How to Eat Smart at Papa Murphy’s
Pizza doesn’t have to be a cheat meal, especially at Papa Murphy’s, where you have control over what goes into your meal. The key to keeping your meal high in protein and low in calories is making smart choices with toppings, crust, and portion sizes. Opt for thin crust instead of stuffed or pan crust, double up on lean proteins like grilled chicken and turkey sausage, reduce cheese when possible, and avoid sugary sauces.
Another advantage of Papa Murphy’s is that since you bake it at home, you can modify it even further before it goes in the oven. If you want to lower the calorie count even more, you can use your own low-fat cheese, add extra veggies, or even bake the pizza on a lower temperature to avoid extra browning on higher-fat ingredients.
Next time you’re picking up a pizza from Papa Murphy’s, you don’t have to choose between eating smart and enjoying your meal—you can do both. With the right modifications, you can turn a take-and-bake pizza into a high-protein, macro-friendly meal that fits perfectly into your diet.
