What to Eat at Papa Murphy's: Healthy Menu Choices and Nutrition Facts

Papa Murhphy's

Verywell / Christian Alzate

One of the most beloved foods in the world and a staple of family dinners, football games, and date nights, pizza is consumed by the masses. One popular pizza restaurant, Papa Murphy’s, offers this food with a twist. Rather than serve hot pizza in a to-go box or have dine-in seating, Papa Murphy’s provides “Take 'N' Bake” pies. You choose the type of sauce, toppings, and crust, or pick a pie off the menu, and employees build the pizza—you then simply take the uncooked pizza home to bake in your own oven, allowing your kitchen to fill with the aroma of savory carbs.

Because Papa Murphy’s provides the consumer more control over the pizza-making process, you can create custom, nutritious slices rather than slathering on sugar-laden sauce and heavy amounts of extra cheese.

What Experts Say

"Papa Murphy’s serves a variety of pizza, including gluten-free and vegetarian options. To save on calories, fat, carbohydrates, and sodium, it’s best to choose a thin crust slice. The stuffed crust is made with two layers of dough and contains double the calories and carbohydrates. Add vegetables for added fiber, vitamins, and minerals."

Barbie Cervoni, RD, CDE

Navigating the Menu 

With Papa Murphy's Take 'N' Bake options, you can help regulate the total calories, saturated fat, sodium, and other nutrition factors through the choices you make for your pie.

Most Nutritious Options
  • Thin (crust)

  • Gluten free (crust)

  • XLNY (family slice)

  • Garden Veggie (family slice)

  • Hawaiian (crustless slice)

  • Garden Veggie (crustless slice)

  • Marinara sauce (appetizer)

  • Scratch-Made 5 Cheese Bread (appetizer)

  • Caesar (salad)

  • Garden (salad)

Least Nutritious Options
  • Stuffed (crust)

  • Fresh pan (crust)

  • Bacon Cheeseburger (family slice)

  • Cowboy (family slice)

  • Murphy's Combo (crustless slice)

  • Papa's Favorite (crustless slice)

  • Classic Cheesy Bread (appetizer)

  • Thick 'n' Cheese Homebaked Bread (appetizer)

  • Mediterranean (salad)

  • Chicken Bacon Artichoke (salad)

If you’re looking for the healthiest pizza slice at Papa Murphy's, the crustless garden veggie is the most optimal, nourishing choice when you order a specific type of pie off the menu.

You can also create your own pizza instead, allowing you to manage your calories and choose toppings based on your preferred taste. For the healthiest pizza, try loading up a thin crust pie with your favorite vegetables and marinara sauce. Skip the cheese to bring home a low-calorie meal.

Crust Types

Papa Murphy's offers a number of Take 'N' Bake pizza options, which include vegetarian, meat lovers, and ethnic flavors—such as Thai and Tuscan—with a choice of crusts from thin to stuffed.

Thin crust and crustless pizzas at Papa Murphy's are generally a healthier choice if you're looking to save calories—you can also lower the overall calorie count by focusing on healthier toppings, such as vegetables, chicken, and pineapple.

To order a nutritious pizza to bring home and bake, look for keywords like "thin" and "crustless" or "original," if you must have a thicker crust. You should avoid stuffed and pan crusts that contain higher amounts of butter and/or cheese. You might also consider ordering a family-style pie, rather than a large pizza, to save on calories if you're ordering for multiple people.

Most Nutritious Option

One Papa Murphy's Thin Large Garden Veggie Slice provides 180 calories, 8g fat (10% DV), 4g saturated fat, 18g carbohydrates (7% DV), 8g protein, and 370mg sodium (16% DV). Without any meat, you save on cholesterol; the thin crust limits your carb intake.

Least Nutritious Option

The "family" stuffed pizza slices contain fewer calories and sodium if you prefer this type of crust. You can order any pizza in family slices, and they come with fewer calories and fat overall than large slices.

One Papa Murphy's 5-Meat Stuffed Large Slice provides 480 calories, 18g fat (24% DV), 8g saturated fat, 55g carbohydrates (18% DV), 12g protein, and 1,240mg sodium (53% DV).

Family Slices

You can order any pizza in family slices, and they come with fewer calories and fat overall than large slices. For the healthiest option, you should create your own pizza with vegetables and opt for no cheese.

If you prefer to order specialty pies, search for keywords such as "veggie," "vegetarian," and "XLNY."

Most Nutritious Option

One Papa Murphy XLNY Family Slice provides 210 calories, 11g fat (14% DV), 4.5g saturated fat, 21g carbohydrates (8% DV), 11g protein, and 830mg sodium (36% DV).

The XLNY offers 50 calories less than the second least caloric option on the family slice menu.

Least Nutritious Option

One Bacon Cheeseburger Family Slice provides 360 calories, 18g fat (23% DV), 8g saturated fat, 32g carbohydrates (12% DV), 13g protein, and 1,240mg sodium (54% DV).

If you like meat on your pizza, choosing the pepperoni family slice is the healthier option as it contains less than 300 calories.

Crustless Pizza

Anyone following a low-calorie, gluten-free, or keto-friendly diet, might prefer the crustless pizza. One slice is 1/8th of the pizza, and you'll find the Mediterranean, chicken, and meat options when ordering a crustless pizza.

Most Nutritious Option

One slice of Garden Veggie Crustless Pizza is 100 calories, 7g fat (10% DV), 4g saturated fat, 4g carbohydrates (1% DV), 6g protein, and 300mg sodium (13% DV).

If you prefer meat on your pizza, the Hawaiian with ham and pineapple offers similar caloric content and only one more carbohydrate at 5g.

Least Nutritious Option

One slice of Murphy's Combo Crustless Pizza provides 170 calories, 13g fat (17% DV), 6g saturated fat, 4g carbohydrates (1% DV), 9g protein, and 530mg sodium (23% DV).

Even with this as the least nutritious option, crustless pizzas don't vary significantly in calories and fat content from each other. Any choice is fairly low carb and low calorie.


Papa Murphy's only has five appetizers on the menu, and four of them are bread. You should limit your intake to two slices of bread or breadsticks, or you risk consuming up to 1,760 calories before even picking up a slice of pizza.

Most Nutritious Option

Marinara sauce offers 80 calories, 3g fat (4% DV), 0g saturated fat, 13g carbohydrates (5% DV), 1g protein, and 430mg sodium (19% DV).

As the only choice on the appetizer menu that's not bread, the marinara sauce can be used for breadsticks dip or better yet, dipping your pizza slices into for an extra saucy pizza without all the added calories.

Least Nutritious Option

As the most caloric bread on the appetizer menu, one serving, or two slices, of Classic Cheesy Bread provides 220 calories, 7g fat (9% DV), 2.5g saturated fat, 32g carbohydrates (12% DV), 7g protein, and 570 sodium (25% DV).

You should limit your slices of classic cheesy bread; a full order tops out at a whopping 1,760 calories.


The nutritional information provided by Papa Murphy's doesn't include salad dressing and croutons. To keep your carbohydrate content low, skip the croutons and opt for oil and vinegar to flavor the lettuce, protein, and vegetables.

Most Nutritious Option

Caesar dressing can add a heavy amount of calories and fat. You should ask for a lighter dressing or choose a garden salad instead for a variety of vegetables to add to your daily diet. A Caesar salad without dressing or croutons contains 100 calories, 5g fat (6% DV), 2.5g saturated fat, 7g carbohydrates (3% DV), 8g protein, and 230mg sodium (10% DV).

If you add Caesar salad dressing and croutons your will consume a total of 300 calories and 20 grams of fat.

Least Nutritious Option

The Chicken Bacon Artichoke Salad has 330 calories, 17g fat (22% DV), 7g saturated fat, 11g carbohydrates (4% DV), 34g protein, and 1,570mg sodium (68% DV).

With such a high amount of sodium and fat (not including the dressing), a healthier choice would be to consume a thin slice of pizza instead of this salad.

Diet-Specific Options

Modifications can be made to allow for people with different dietary restrictions and preferences to order from Papa Murphy's.


Papa Murphy's created keto-friendly pizzas with their signature crustless pizzas that allow you to stick to the high fat/low carb diet and keep your body in ketosis. The restaurant marks its keto-friendly toppings and sauces with a “KF” mark.

Popular crustless menu items include the following:

  • Create your own
  • Cowboy
  • All Meat
  • Papa's Favorite
  • Chicken Bacon Artichoke
  • Gourmet Vegetarian

You can also skip the pizzas and order off of the salad menu. Keto-friendly menu items outside of pizza include:

  • Chicken Caesar
  • Garden
  • Club
  • Italian

Food Allergies and Safety

Common allergens on Papa Murphy's menu include the following:

  • Cheese
  • Milk
  • Eggs
  • Wheat
  • Garlic
  • Soy

However, the restaurant is generally safe for people with allergies. You should take precautions if you have any issues with gluten or wheat, as the crust is not gluten-free. They do have a gluten-free crust; however, you should be aware that Papa Murphy's doesn't prepare foods in a gluten-free environment for anyone with extra sensitivity.

Those with lactose intolerance can order off the "Create Your Own" pizza menu and omit the cheese topping. You also might want to order off the crustless pizza menu to avoid any butter in the crust, if needed.

A Word From Verywell

You will find healthy menu items at Papa Murphy's restaurant, even if you're vegetarian and/or following a keto diet. Do keep a few simple tips in mind: order small slices if you're ordering for yourself or a family-size pizza if ordering for multiple people; choose grilled chicken rather than meat lovers pizzas; and skip ranch sauce and extra cheese.

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Article Sources
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  1. Papa Murphy’s International. Nutrition Facts. Nutritional Menu. Updated May 6, 2021.

  2. Papa Murphy’s International. Nutrition Facts. Allergen Tracker. Product FAQ.

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