How to Smoke a Frozen Pizza in a Smoker
Frozen pizza gets a bad rap for being extremely processed and loaded with fat—and yes, there are many unhealthy frozen pies—but you can also find plenty of healthy options that you can enjoy as a balanced meal. Whole-grain, cauliflower, and other types of gluten-free crusts have increasingly become popular as a way to get more satiating, hunger-curbing fiber in pizza, but not all store-bought pies that we assume are "healthy" are created equal.
Bonnie Taub-Dix, RDN, creator of BetterThanDieting.com, and author of Read It Before You Eat It - Taking You from Label to Table, says, "One of the things that is really important to address is that gluten-free pizzas aren't necessarily healthy for you. People still give gluten-free pizzas a health halo, but in reality, they can be loaded with fat and carbs."
Some gluten-free pizzas are made with potato starch, tapioca flour, and modified rice starch, which can increase your blood sugar just as much as white flour. And if they top their pies with unhealthy amounts of cheeses and processed meats, the sodium, fat, and carbs can add up.
How to find the best healthy frozen pizzas
Fortunately, you can find healthy frozen pizza options out there by reading the nutrition label and ingredients list carefully. Here are some guidelines from Taub-Dix to keep in mind when shopping for the best frozen pizzas.
- Look for frozen pizzas with crusts made with whole grains, cauliflower, and other vegetables. Crusts made with whole grains, cauliflower, and other veggies are high in fiber and antioxidants. Plus, they make you feel fuller longer.
- Limit added sugars. Some frozen pizza pies will sneak in sugar in the dough or tomato sauce, so try to avoid pies that have added sugar or look for ones with 3 grams or less.
- Be wary of sodium content. Taub-Dix says frozen pizzas topped with pepperoni, sausage, and other fatty meats pile on the salt content, even the uncured, nitrate-free varieties. Note that cheese and the actual pizza crust are also big source of sodium.
- Keep an eye on fat intake. Let's face it: Pizza wouldn't be complete without cheese. Taub-Dix says cheese also adds to the overall protein content, which is a good thing because oftentimes, frozen pizzas can be low in protein. But too much cheese can also cause you to go overboard on fat in one meal, so be sure to be mindful of serving sizes.
- Choose pizzas with veggies as the main topping. It goes without saying that the more veggies you have on your pizza, the healthier it is. Pies dressed with a variety of veggies, like spinach, kale, sweet potato, broccoli, and mushrooms, will help you get a bigger nutritional bang for your buck.
Now that you know how to look for the healthiest slices, here are the best frozen pizzas to pick up at the grocery store.
1
Best Overall
Veggie Cauliflower Crust Pizza, 4-Pack
Caulipower amazon.com
$49.95
From rice to gnocchi to smoothies and even ice cream, cauliflower is sneaking into basically every meal you make, including pizza. This cauliflower curst pizza from Caulipower is made with the actual vegetable and rice flour, and features red, yellow, and green bell peppers, and wine-ripped tomatoes.
Nutrition info (per 1/2-pizza serving):310 calories, 14 g fat (4 g saturated fat), 500 mg sodium, 37 g carbs (3 g fiber, 2 g sugar), 10 g protein
2
Best No-Cheese Pizza
No-Cheese Roasted Vegetable Pizza
Amy's amazon.com
If you or someone in your family is lactose intolerant or following a dairy-free diet, this Amy's no-cheese pizza is a godsend. It's also a good option if you're trying to cut back on saturated fat from cheese. Hearty chunks of marinated artichoke hearts, organic shiitake mushrooms, roasted red peppers, and red onions are caramelized to perfection. Keep it cheese-free by drizzling some high-quality balsamic vinegar for hint of tangy flavor.
Nutrition info (per 1/3-pizza serving):280 calories, 9 g fat (1.5 g saturated fat), 540 mg sodium, 42 g carbs (3 g fiber, 5 g sugar), 7 g protein
3
Best Whole-Grain Pizza
Whole-Grain Chicken and Fire-Roasted Vegetables Frozen Pizza
Freschetta target.com
Freschetta uses a whole-grain blend for their pizza crusts, which includes whole-wheat flour, brown rice, and oat flour, making them heartier. Remember, Taub-Dix says carbs aren't the criminals in food because they give you that "ah" feeling that makes your meal more filling. Grilled, white meat chicken offers some muscle-building protein, while a mix of fire-roasted onions, tomatoes, and red, green, and yellow bell peppers provide ample doses of antioxidants and fiber.
Nutrition info (per 1/5-pizza serving):290 calories, 9 g fat (4 g saturated fat), 630 mg sodium, 38 g carbs (4 g fiber, 10 g sugar, 3 g added sugars), 15 g protein
4
Best Frozen Pizza With Added Protein
Thin-Crust Spinach and Mushroom Frozen Pizza
Quest Nutrition target.com
$7.49
Quest's pies are infused with whey protein isolate—just like their protein bars, chips, and cookies. Topped with spinach, mushrooms, and mozzarella cheese, each pie is good for two people, so you and your swole mate a split one post-workout. Hey, your muscles need to recover, and if a smoothie won't do the trick, a heavenly slice of this will!
Nutrition info (per 1/2-pizza serving):340 calories, 22 g fat (10 g saturated fat), 820 mg sodium, 22 g carbs (17 g fiber, 2 g fiber, 2 g sugar), 28 g protein
5
Best Margherita Pizza
Thin & Crispy Margherita Pizza
Newman's Own target.com
$5.99
Nothing beats a classic margherita pie topped with fresh tomatoes, basil, mozzarella, and Parmesan cheese. This version from Newman's features a multi-grain crust made with flaxseed. Plus, there are no artificial flavors, colors, or preservatives. What more could you ask for?
Nutrition info (per 1/3-pizza serving):320 calories, 14 g fat (7 g saturated fat), 650 mg sodium, 33 g carbs (1 g fiber, 3 g sugar), 15 g protein,
6
Best Cheese Pizza
Frozen Cheese Pizza
Amy's amazon.com
If you're craving a simple cheese pie, Amy's classic cheese pizzas are the way to go. Made with organic ingredients, you cut the processed stuff out. It makes a great base for making your own pie at home because it reduces cooking time in the kitchen, and you can top it with whatever veggies you have on hand. Pile on arugula, mushrooms, chopped peppers, and broccoli for a super satisfying meal.
Nutrition info (per 1/3-pizza serving):290 calories, 12 g fat (5 g saturated fat), 590 mg sodium, 33 g carbs (2 g fiber, 4 g sugar), 12 g protein
7
Best Pre-Made Pizza Crust
Broccoli & Kale Pizza Crust
Trader Joe's traderjoes.com
$3.99
At just 70 calories per serving, this gluten-free pizza crust makes the perfect foundation for a deliciously healthy pie. Made with broccoli, corn flour, potato starch, cornstarch, black kale, olive oil, and salt, this thin crust cooks up in just 10 to 12 minutes. Add your choice of toppings, like grilled chicken, tuna, artichokes, broccoli florets, mushrooms, mozzarella cheese, and even a fried egg for a mouthwatering breakfast pie.
Nutrition info (per 1/6-crust serving):70 calories, 0.5 g fat (0 g saturated fat), 230 mg sodium, 15 g carbs (0 g fiber, 0 g sugar), 1 g protein
8 Mediterranean Thin Crust Pizza
365 Everyday Value amazon.com
The black olives in this frozen pizza makes an excellent swap for greasy pepperoni or sausage because they lend a "meaty" texture and the salty taste you love. It also has creamy feta cheese and spinach—a classic Greek combo that's hard to resist. The best part is it cooks up quickly and needs only 10 to 14 minutes in the oven before the cheese completely melts and the crust is golden brown. Prepare this pie for your kids or as a quick meal when you're in a pinch for time.
Nutrition info (per 1/3 pizza serving):320 calories, 14 g fat (6 g saturated fat), 830 mg sodium, 38 g carbs (3 g fiber, 6 g sugar, 3 g added sugars), 13 g protein
9 Classic Crust Fire-Roasted Veggie Pizza
O, That's Good! amazon.com
Oprah's frozen food line, O That's Good!, remakes classic comfort foods with a nutritional twist. This fire-roasted veggie pie is a great alternative to the traditional supreme pizza. It has a cauliflower crust that turns crispy and brown, giving you that thin-crust crunch you'll want to devour. For a boost of fiber, it's topped with mushrooms, fire-roasted onions, red and green peppers, and black olives.
Nutritional info (per 1/5 pizza serving):280 calories, 9 g fat (3 g saturated fat), 490 mg sodium, 40 g carbs (4 g fiber, 3 g sugar), 12 g protein
10 Gluten-Free, Low-Carb Cauliflower Pizza Crusts, 5-Pack
Cali'flour Foods amazon.com
Whether you're following a low-carb diet or simply want to be smarter about your carb intake, Cali'flour Foods makes it easy to have your pizza and eat it, too. Choose from four different crust flavors: original Italian, sweet red pepper, spicy jalapeno, and plain. Each crust is made with cauliflower, mozzarella cheese, egg whites, and a variety of spices and seasonings. There's also a vegan-friendly crust option that swaps in nutritional yeast for cheese, so you still get that irresistible savory flavor.
Nutrition info (per 1/3-crust serving):90 calories, 6 g fat (3 g saturated fat), 180 mg sodium, 2 g carbs (1 g fiber, 1 g sugar, 0 g added sugars), 8 g protein
11 Mushroom & Green Onion Crispy Thin-Crust Pizza
California Pizza Kitchen amazon.com
While this frozen pizza is made with white flour, its thin crust makes it lower in carbs than other traditional pies. Plus, it has fiber-rich, lower-calorie toppings, like mushrooms, green onions, and part-skim mozzarella cheese—all of which will fill you up in the absence of meat. To make your pie more satisfying, Taub-Dix says she likes to top her frozen pizzas with chickpeas for their fiber and plant-based protein.
Nutrition info (per 1/3-pizza serving):250 calories, 8 g fat (4 g saturated fat), 560 mg sodium, 33 g carbs (2 g fiber, 2 g sugar), 16 g protein
Tiffany Ayuda Tiffany Ayuda, a senior editor at Prevention and certified personal trainer through the American Council on Exercise, has specialized in fitness, health, and general wellness topics in her previously editorial roles at Life by Daily Burn, Everyday Health, and South Beach Diet.
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How to Smoke a Frozen Pizza in a Smoker
Source: https://www.prevention.com/food-nutrition/healthy-eating/g28437706/best-healthy-frozen-pizzas/