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

Papa Murhphy's

Verywell / Christian Alzate

Pizza is one of the most beloved foods in the world and a staple of family dinners, football games, and date nights. One popular pizza restaurant, Papa Murphy’s, offers this favorite 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 take the uncooked pizza home to bake in your own oven.

Because you have more control over the pizza-making process, you can create a custom, nutritious pie 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, MS, RD, CDCES, CDN

Navigating the Menu 

With Papa Murphy's Take 'N' Bake options, you can regulate the total calories, saturated fat, sodium, and other nutrition factors through the choices you make for your pie. You can also use online nutrition info to plan your choices.

What to Order & Avoid at Papa Murphy’s
 Most Nutritious Options Least Nutritious Options
Cheese (Classics & Specials) Pepperoni (Classics & Specials)
Garden Veggie (Signature Pizzas) Cowboy (Signature Pizzas)
Gourmet Vegetarian (Gourmet Delite Pizzas) Chicken Bacon Artichoke (Gourmet Delite Pizzas)
Gourmet Vegetarian (Crustless Pizzas) Cowboy (Crustless Pizzas)
Chicken Bacon (Stuffed Pizzas) 5-Meat (Stuffed Pizzas)
Garden Salad (Salads) Club Salad (Salads)
Chocolate Chip Cookie (Sides & Desserts) Mini Murph Pepperoni (Sides & Desserts)

Most Nutritious Option

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

You can also create your own pizza. 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.

Classics & Specials

Papa Murphy's offers a number of classics and specials, which include vegetarian and meat options, 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. 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.

✓ Cheese

One slice of a medium Papa Murphy's cheese pizza provides 200 calories, 8g fat, 4g saturated fat, 24g carbohydrates, 6g protein, and 490mg sodium. Without any meat, the pizza is lower in cholesterol.

✗ Pepperoni

One slice of the medium pepperoni pizza provides 240 calories, 11g fat, 5g saturated fat, 24g carbohydrates, 7g protein, and 600mg sodium. To reduce carbohydrates, consider ordering the pizza on a thin crust instead of the medium crust.

Signature Pizzas

Papa Murphy's signature pizzas include a mix of veggie and meat-loaded varieties that come with pre-selected toppings. Opt for the more vegetable-forward pizzas to take advantage of added fiber.

✓ Garden Veggie

Served on an original crust with cheese, mushrooms, olives, onions, peppers, and tomatoes, the garden veggie pizza is your most nutritious signature pizza pick. One slice of a medium garden veggie provides 220 calories, 9g fat, 4g saturated fat, 26g carbohydrates, 6g protein, and 570mg sodium.

✗ Cowboy

The cowboy signature pizza is topped with meat (pepperoni and Italian sausage) as well as olives, mushrooms, and cheese, all on the original crust. A single serving from a medium cowboy pizza provides 290 calories, 15g fat, 7g saturated fat, 25g carbohydrates, 10g protein, and 810mg sodium.

The other meat-loaded signature pizzas—including Papa's favorite, Murphy's combo, and Papa's all meat—have slightly fewer calories and sodium than the cowboy pizza.

Gourmet Delite Pizzas

The Gourmet Delite pizzas at Papa Murphy's all feature veggie-forward recipes and an artisan thin crust. These pizzas tend to be lower in calories, carbohydrates, and sodium than their original crust counterparts.

✓ Gourmet Vegetarian

A single serving (one slice) of the large thin crust gourmet vegetarian pizza has 200 calories, 10g fat, 5g saturated fat, 18g carbohydrates, 10g protein, and 370mg sodium.

✗ Chicken Bacon Artichoke

The chicken bacon artichoke pizza contains more calories and sodium per serving. A single slice will deliver 220 calories, 11g fat, 5g saturated fat, 18g carbohydrates, 13g protein, and 540mg sodium.

On this side of the menu, the herb chicken Mediterranean pizza may be a more nutritious option. It has 210 calories, 9g fat, 4.5g saturated fat, 21g carbohydrates, 11g protein, and 420mg sodium per slice.

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 Mediterranean, chicken, and meat options.

✓ Gourmet Vegetarian

Again, the veggie pizza is the winner here. One slice of the gourmet vegetarian crustless pizza is 100 calories, 7g fat, 4g saturated fat, 4g carbohydrates, 6g protein, and 300mg sodium.

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

✗ Cowboy

One slice of cowboy crustless pizza provides 170 calories, 13g fat, 6g saturated fat, 4g carbohydrates, 9g protein, and 530mg sodium.

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.

Stuffed Pizzas

The stuffed pizzas at Papa Murphy's feature a double layer of the franchise's original crust, with the toppings stuffed in between and placed on top of the pie. Overall, these pizzas are the highest-calorie and highest-carb pizza options.

✓ Chicken Bacon

The chicken bacon stuffed pizza includes, as the name suggests, both chicken and bacon meat toppings, as well as tomatoes, onions, and cheese, both stuffed in and on top of the pizza. One serving of a large stuffed crust pizza provides 460 calories, 16g fat, 7g saturated fat, 55g carbohydrates, 13g protein, and 1,160mg sodium.

✗ 5-Meat

With Canadian bacon, pepperoni, Italian sausage, bacon, and ground beef, the 5-Meat pizza really lives up to its name. It's also the least nutritious option of the stuffed pizza category and has 480 calories, 18g fat, 8g saturated fat, 55g carbohydrates, 12g protein, and 1,240mg sodium per serving (one slice).


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 your salad.

✓ Garden Salad

A garden salad can add healthy vegetables and fiber to your meal. A serving of the garden salad (without dressing) has 190 calories, 11g fat, 5g saturated fat, 13g carbohydrates, 10g protein, and 420mg sodium. Choose the low-calorie Italian dressing to add 15 additional calories to your meal.

✗ Club Salad

The club salad contains romaine lettuce, bacon, Canadian bacon, tomatoes, and cheese, and has 270 calories, 16g fat, 8g saturated fat, 12g carbohydrates, 23g protein, and 940mg sodium.

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.

Sides & Desserts

Papa Murphy's only has four sides or appetizers and three desserts on the menu, and many of them are bread. 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.

✓ Chocolate Chip Cookie

Finish your meal on a sweet note by ordering the chocolate chip cookie. A single cookie has 170 calories, 11g fat, 5g saturated fat, 34g carbohydrates, 2g protein, and 220mg sodium.

✗ Mini Murph Pepperoni

The most caloric bread on the appetizer menu, one serving of the pepperoni Mini Murph pizza provides 590 calories, 26g fat, 13g saturated fat, 63g carbohydrates, 26g protein, and 1,390mg sodium.

Diet-Specific Options

The Papa Murphy's menu features options for diners on gluten-free, low-carb, and vegetarian diets, but does not have many options for low-FODMAP, low-fat, diabetes-friendly, low-sodium, or vegan diets.


Papa Murphy's offers a gluten-free crust, which can be customized to any of its classic, special, and signature pizzas. For a nutritious choice, order the gourmet vegetarian pizza on the gluten-free crust.

  • Pizzas on gluten-free crust
  • All salads (without croutons)
  • All salad dressings

Note, however, that cross-contamination with gluten-containing ingredients is possible at Papa Murphy's. The company states: "We are unable to guarantee an entirely gluten-free product. Upon request, however, team members can take measures to minimize exposure–please contact your store directly for this service."


With the addition of its crustless pizzas, Papa Murphy's has made it easy for low-carb diners to eat at its restaurants. Each of these pizzas have anywhere from 3 to 4g carbohydrates per serving. For a nutritious option, choose the gourmet vegetarian (3g carbs) or chicken bacon artichoke pizza (4g carbs).

  • Gourmet vegetarian crustless pizza
  • Chicken bacon artichoke crustless pizza
  • Papa's favorite crustless pizza
  • Papa's all meat crustless pizza
  • Cowboy crustless pizza
  • All salads except Mediterranean (without dressing or croutons; they range from 7-13g carbs each)


Vegetarians have a few options on Papa Murphy's menu (there are no vegan menu choices). For a nutritious pizza slice, order either the garden veggie or gourmet vegetable pie, which also are some of the lowest-calorie pizzas on the menu.

  • Cheese pizza
  • Garden veggie pizza
  • Gourmet vegetarian pizza
  • Garden salad

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 can use an interactive allergen menu on Papa Murphy's website to identify safe foods.

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.

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.

By Jennifer Purdie, M.Ed, CPT
Jennifer Purdie, M.Ed, is a certified personal trainer, freelance writer, and author of "Growth Mindset for Athletes, Coaches and Trainers."