What to Eat at Blaze Pizza: Healthy Menu Choices and Nutrition Facts

Blaze Pizza is a fast-fired, made-to-order pizza chain that offers a selection of signature pizzas, but encourages diners to build their own creations. The restaurant offers particularly healthy options, especially when compared to many other pizza shops.

Blaze Pizza pledges to serve freshly prepared food free from artificial colors, flavors, and preservatives, and diners can enjoy a full meal for $20 or less. Due to its highly customizable menu, online nutrition calculator, and allergen identification tool, it is feasible to go for a quick, healthy meal that aligns with your needs and preferences. 

What Experts Say

“Known for its 'fast-fired' pizza, Blaze Pizza has a range of options, including vegan and gluten-free crusts. Skip the creamy, cheesy choices and opt for a vegetable-loaded pizza to boost nutrition and fiber. Be mindful of portions here. One slice of pizza (depending on the variety) contains roughly 130 calories and you could end up overeating carbohydrates (around 90g in one pie) and sodium (about 1500mg). Instead, share it or order a half pie and pair it with a side salad.” 
Barbie Cervoni, MS, RD, CDCES, CDN

Navigating the Menu

The Blaze menu offers pizzas in two sizes, 11 inches and 14 inches. Crust options include its original thin crust, a thicker high-rise crust, a gluten-free dough, a gluten-free cauliflower crust, and a low-carb ketogenic diet crust which swaps out flour for flaxseed, eggs, and cheese. Blaze Pizza also has a selection of entree and side salads and a few desserts.

To keep calories, saturated fat, and sodium in check when dining at Blaze Pizza, steer clear of the thick high rise crust, creamy or oily sauces, high fat, processed meat toppings, and extra cheese.

What to Order & Avoid at Blaze Pizza
 Most Nutritious Options Least Nutritious Options
Red Vine Pizza (Signature Pizzas) Meat Eater Pizza (Signature Pizzas)
Keto Crust + Red Sauce + Ricotta + Veggies (BYO Pizzas) High-Rise Dough + Garlic Pesto Sauce + Cheese + Meat (BYO Pizzas)
Arugula and Fresh Fruit Salad (Salads and Sides) Buffalo Blue Salad (Salads and Sides)
S'more Pie (Desserts) Chocolate Chip Cookie w/ Sea Salt (Desserts)
Water or Pear Cucumber Agua Fresca (Drinks) Lemonade, Sodas (Drinks)

Most Nutritious Option

The most nutritious dish at Blaze Pizza is a BYO pizza with keto crust and vegetables. Customize this pizza with your favorite veggie toppings to maximize its nutritional value.

Signature Pizzas

Blaze Pizza offers a variety of signature pizzas that feature suggested topping combinations on thin original dough. This section contains a mix of vegetarian options as well as pizzas with meat toppings.

The healthiest options are the simplest; stick to red sauce and vegetable toppings that are raw or simply prepared. Omit the additional option of a finishing sauce to avoid excess calories and salt.

Keep in mind that these signature pizzas are still customizable. So even the least nutritious option can be modified to be healthier. Also note that sodium can really add up here, so portion control and limiting multiple toppings high in sodium is key.

✓ Red Vine Pizza

The red vine pizza provides 110 calories, 3.5g fat, 1.5g saturated fat, 15g carbohydrate, 5g protein, and 200mg sodium per slice from an 11-inch pie. The Red Vine Pizza is not only lower in calories than other pizzas, but it is also lowest in sodium and one of the lowest in fat and saturated fat.

✗ Meat Eater Pizza

The meat eater pizza with High Rise Dough provides 190 calories, 7g fat, 3g saturated fat, 22g carbohydrate, 8g protein, and 420mg sodium per slice from an 11-inch pie.

The best way to modify this pizza is to stick to the original thin-crust or keto crust and instead of keeping both meatballs and pepperoni on the pizza, opt for one type of meat. All of these modifications will help to reduce sodium and calories.

Build Your Own (BYO) Pizzas

This section allows diners to create their own pizza combination, from the crust to the sauce to the toppings (sauces, cheeses, meats, veggies, and finishes).

✓ Keto Crust + Red Sauce + Ricotta + Veggies

The most nutritious BYO pizzas are those with original, cauliflower or keto dough, tomato-based red sauce, one kind of cheese, and fresh vegetables.

For example, if you choose an 11-inch keto crust with red sauce, ricotta cheese, basil, cherry tomatoes, chopped garlic, mushrooms, and spinach, your pizza would provide 110 calories, 4g fat, 2g saturated fat, 7g carbohydrate, 10g protein, and 100mg sodium per slice.

✗ High-Rise Dough + Garlic Pesto Sauce + Cheese + Meat + Pesto Drizzle

The least nutritious BYO pizzas are those with high-rise dough, garlic pesto sauce, two or more kinds of cheeses, two or more kinds of meats, no vegetables, and a high-calorie finishing sauce.

For example, if you ordered an 11-inch pie with high-rise dough, garlic pesto sauce, shredded mozzarella, gorgonzola, applewood bacon, smoked ham, and pesto drizzle, each slice would provide 220 calories, 9g fat, 3.5g saturated fat, 25g carbohydrate, 10g protein, and 500mg sodium.

Salads and Sides

Blaze Pizza offers a selection of salads in both entree portions or as a side. Some salads are available all year round and others just seasonally. 

✓ Arugula and Fresh Fruit Salad

The arugula and fresh fruit salad, as an entree portion with dressing included, provides 310 calories, 20g fat, 7g saturated fat, 29g carbohydrate, 9g protein, and 390mg sodium. It features arugula, blueberries, strawberries, goat cheese, extra virgin olive oil, and a balsamic glaze, so you'll benefit from the antioxidants in the fruit, as well.

✗ Buffalo Blue Salad

The Buffalo blue salad, as an entree portion with dressing included, provides 330 calories, 25g fat, 10g saturated fat, 12g carbohydrate, 14g protein, and 1,620mg sodium.

This salad also comes as a side salad which is lower in calories but still high in sodium. The combination of banana peppers, gorgonzola cheese, buffalo sauce, and ranch dressing all contribute to its high sodium content. Omitting one or two of these salty toppings and replacing with a fresh ingredient would help bring the sodium down.

This menu section also includes cheesy bread and dough knots. Although these are sized to share, it is best to skip them if you are getting pizza in order to keep calories, carbs, and sodium in check. Cheesy bread provides 910 calories, 32g fat, 14g saturated fat, 113g carbohydrate, 35g protein, and 1,840mg sodium; the cheesy garlic pesto bread has fewer calories (860) and fat (25g) but more sodium (1,980mg).

Desserts

The Blaze Pizza menu only includes a few dessert options for diners. The sweet treats are best shared with a friend or split into multiple servings.

✓ S'more Pie

The s'more pie includes two graham cookies with melted chocolate and marshmallow. It provides 220 calories, 9g fat, 5g saturated fat, 33g carbohydrate, 3g protein, and 170mg sodium.

✗ Chocolate Chip Cookie w/ Sea Salt

The chocolate chip cookie sprinkled with sea salt provides 340 calories, 16g fat, 10g saturated fat, 45g carbohydrate, 4g protein, and 700mg sodium.

Not only is this cookie high in calories (the equivalent to almost two to three slices of many of the pizzas on the menu), but the additional sea salt makes this dessert extra high in sodium on top of an already high-sodium meal. It is best to avoid the cookie altogether. Instead, opt for the s'more pie or share the brownie or Cinna Knots (which come in a sharing size of six knots).

Beverages

Like other fast-casual restaurants, Blaze Pizza offers a variety of fountain drinks to accompany its meals. It also has a selection of Sanpellegrino drinks, as well as milk and apple juice.

✓ Pear Cucumber Agua Fresca

The best option for a beverage is always water, but if you want something with more flavor, choose a fruit-based agua fresca. The pear cucumber agua fresca provides 60 calories, 0g fat, 16g carbohydrate, 0g protein, and 5mg sodium per 16oz drink.

✗ Lemonade

A 16oz cup of lemonade provides 150 calories, 0g fat, 38g carbohydrate, 0g protein, and 5mg sodium. The lemonade has the highest sugar content but the sodas on the menu do not fall far behind, so it is best to avoid those as well.

Diet-Specific Options

Blaze Pizza offers options for those following gluten-free, low-carb, diabetes-friendly, vegetarian and vegan diets. If you need low-FODMAP, low-sodium, or low-fat meals, check the nutrition calculator before you visit Blaze Pizza to plan your order.

Gluten-Free

Although there are only two signature pizzas listed as gluten-free, any pizza can be made with gluten-free crust, or keto crust or cauliflower crust which are also free of gluten ingredients. Avoid the meatball topping which contains wheat breadcrumbs.

  • Keto Pizza
  • Vegetarian Pizza (with gluten-free crust)
  • BYO Pizza (with gluten-free crust)
  • Arugula and Fresh Fruit Salad
  • BLT Cobb Salad
  • Tomatoes and Mozzarella Salad

Low-Carb

Any pizza made with the keto crust will be very low-carb (1 slice contains only 2g of carbohydrate). Pizza made with the classic dough or cauliflower crust can also be low-carb (less than 30g carbohydrate) if you limit your portion to 2 slices. All of the toppings at Blaze Pizza are also low-carb. 

  • Keto Pizza (4g carbs, 2g fiber per slice)
  • BLT Cobb Salad, entree size (12g carbs, 5g fiber)
  • BLT Wedge Salad, entree size (11g carbs, 5g fiber)
  • Classic Greek Salad, entree size (13g carbs, 5g fiber)
  • Tomatoes and Mozzarella Salad, entree size (12g carbs, 4g fiber)

Low-FODMAP

There are no low-FODMAP signature pizzas because all of the sauces contain garlic, which is not compliant with the diet. A BYO pizza with no sauce or a salad is the best option if you need to limit FODMAPs.

Diabetes-Friendly

Any pizza made with the keto crust will be very low-carb (1 slice contains only 2g of carbohydrate). Pizza made with the classic dough or cauliflower crust can also be moderate in carbs if you limit your portion to 2 or 3 slices. 

  • Keto Pizza
  • BLT Cobb Salad
  • BLT Wedge Salad
  • Classic Greek Salad
  • Tomatoes and Mozzarella Salad

All of the toppings at Blaze Pizza are low-carb. Avoid the high rise dough to keep carbs in check, choose vegetable toppings and pair with a side salad for more fiber. 

Low-Fat

For a low-fat pizza, build your own with original dough, red sauce, and veggie toppings. Omit cheese, or limit to crumbled goat cheese or shredded parmesan; omit meat toppings.

Low-Sodium

Since there is salt in the dough, sauce, and cheese, it's a challenge for any pizza to be low-sodium. However, the lowest sodium choices are the keto crust, red sauce or white cream sauce, ricotta cheese, and fresh vegetable toppings.

  • Red Vine Pizza with Keto Crust (135mg sodium)
  • Arugula and Fresh Fruit Salad (entree portion, 390mg sodium; side portion, 220mg)
  • Tomato and Mozzarella Salad (side portion, 320 mg sodium)

Vegetarian

Any BYO Pizza with vegetarian toppings will be vegetarian, and Blaze Pizza also offers a signature Vegetarian Pizza.

  • Red Vine Pizza
  • Art Lover Pizza
  • Simple Pizza
  • Vegetarian Pizza
  • Veg Out Pizza
  • Arugula and Fresh Fruit Salad
  • Tomatoes and Mozzarella Salad
  • Classic Greek Salad
  • Cheesy Bread
  • Cheesy Garlic Pesto Bread
  • Dough Knots
  • All desserts

Vegan

BYO pizza can be vegan if made with the original, gluten-free or high rise dough, red sauce, vegan cheese, or no cheese. The keto dough and cauliflower crust both contain dairy. Note that the pesto drizzle and ranch drizzle finishing sauces both contain dairy. 

  • Vegan Pizza
  • Arugula and Fresh Fruit Salad without cheese
  • Cinna Knots

Food Allergies and Safety

Blaze Pizza offers a lot of transparency around allergens and due to the menu’s highly customizable format, there are many ways to modify your order to make it allergen-friendly. You can also use an online tool to determine which menu items contain (or do not contain) gluten and the most common allergens:

  • Peanuts
  • Fish
  • Milk
  • Eggs
  • Tee nuts
  • Wheat
  • Soy
  • Shellfish

Blaze Pizza Allergen Statement

"Some ingredients may come into contact with common allergens, including wheat, peanuts, soy, tree nuts, milk, eggs, fish and shellfish. Although efforts are made to avoid cross-contact of allergens, Blaze Pizza does not guarantee that cross-contact with allergens will not occur. Before placing your order, please inform your server if you or anyone in your party has a food allergy."

A Word From Verywell

Blaze Pizza offers options for those following a nutritious, balanced eating plan as well as those on many common special diets. In addition to the healthy options listed on the menu, there are many ways to modify menu items or create your own.

Blaze Pizza's user-friendly online nutrition calculator and allergen identification tool provide detailed information on ingredients and nutritional content, giving you the information you need to make the best choices for yourself.

By Kristy Del Coro, MS, RDN, CDN
Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate.