Pizza is the ultimate comfort food. It’s a go-to dinner solution beloved by kids, craved by college students and relied upon by busy adults. In fact, it’s estimated that 13% of the U.S. population eats pizza on any given day. But while delivery is convenient, frozen pizza is a practical staple for budget-conscious and time-strapped households. The challenge? Finding options that won’t derail your health goals.

However, times—and pizza—are a’changing! The frozen pizza landscape has undergone a dramatic transformation in recent years, evolving from classic pepperoni and cheese options to a diverse selection of nutritionally-conscious alternatives. Major food companies and innovative startups alike are redefining frozen pizza, with vegetable-based crusts, lean proteins, zero artificial additives and more balanced nutritional profiles.

When we asked three dietitians to name the healthiest frozen pizza, they all said the same thing: Milton’s Roasted Vegetable Cauliflower Crust Pizza. Here, we uncover why this pizza is worthy of a spot in your freezer and offer tips for incorporating frozen pizza into a healthy diet.

Why Milton’s Roasted Vegetable Cauliflower Crust Pizza Is An RD’s Favorite

The dietitians we spoke with love Milton’s Roasted Vegetable Cauliflower Crust Pizza for many reasons: it offers great taste without compromising nutrition, provides a gluten-free option that doesn’t feel like a compromise and is available at most nationwide grocery stores. The pizza also delivers on nutrition, thanks to its vegetable-based crust. “Milton’s Cauliflower Crust Pizza is one of my favorite picks,” says Caroline Thomason, RD, CDCES. “It’s gluten-free, made with real vegetables and surprisingly balanced in terms of protein, fiber and sodium.”

Here’s why this cauliflower-based pizza may be a better option for your health.

Made with Real Vegetables

Unlike many frozen pizzas, which are made from a base of refined wheat flour, Milton’s features a cauliflower-based crust, making it a sneaky way to get more fiber and antioxidants, says Thomason. The pizza is then topped with a variety of roasted vegetables, including zucchini, bell peppers and onions, making it a tasty way to incorporate more veggies—something many Americans struggle with.

Provides fiber and protein

Another benefit of the veggie crust is that the pizza is lower in carbs and higher in fiber than a standard frozen pizza, says Trista Best, MPH, RDN, LD. Each serving (which is a generous half of a pizza) provides 3 grams of fiber and just 32 grams of carbs and 340 calories. What’s more, it also offers 18 grams of protein per serving. This combination of fiber and protein may help minimize blood sugar spikes and keep you full for longer, both of which are beneficial for weight loss and blood sugar management.

Quality Ingredients

“When selecting frozen pizzas like Milton’s, look beyond just the nutrition facts to the ingredient list itself,” says chef Laura thought, rdn. “The best options use real, recognizable ingredients rather than highly processed alternatives. Milton’s stands out because they’ve managed to create a cauliflower crust that actually contains substantial amounts of cauliflower, unlike some competitors that list it far down on their ingredient panels.” In addition to real cauliflower, the pizza boasts other recognizable ingredients, including mozzarella cheese, Romano cheese, egg whites, skim milk, sea salt, basil, oregano and roasted garlic.

Best Ways to Make Frozen Pizza Even Healthier

Dietitians agree that there are endless possibilities when it comes to improving the nutritional profile of frozen pizza. The best part is you don’t have to sacrifice taste or convenience in the process. “Today, there are options with whole-food ingredients, lower sodium and even added veggies or protein,” says Thomason. “It’s all about label reading and making thoughtful choices.”

Here are a few tips for incorporating frozen pizza into a balanced diet:

• Add Extra Veggies: “Top it with extra veggies (fresh or frozen), sprinkle on hemp seeds or nutritional yeast for added nutrients and pair it with a fiber-rich side,” says Thomason. Best agrees, noting that spinach, mushrooms and bell peppers work particularly well as pizza toppings. Simply dice and place them on top of your frozen pizza before baking. For added flavor, consider roasting the veggies first. Alternatively, Best recommends simply pairing your pizza with a side salad or bowl of roasted vegetables.
• Serve With Other Nutritious Foods: In addition to vegetables, the dietiains we spoke with recommending boosting the nutritional profile by adding sources of healthy fats and proteins, either on top of the pizza or as a side dish. Pensiero recommends thinking of frozen pizza as a canvas, adding a drizzle of olive oil after baking or a small handful of toasted pine nuts or walnuts for healthy fats and texture. Grilled chicken, crumbled tofu and roasted chickpeas also work well for a boost of protein.
• Be Mindful of Portion Sizes: “Some pizzas are meant to serve 2 to 3 people, even if they don’t look like it,” Thomason said. Best suggests using a pizza cutter to slice smaller portions and being mindful of the serving size listed on the package.
• Read Nutrient Labels: The best way to choose a pizza that aligns with your health goals is to read the nutrition label. Best recommends looking for options with at least 3 grams of fiber and 12 grams of protein, with no more than 700 mg of sodium and 5 grams of saturated fat per serving.
• Use a Pizza Stone: “Cooking method matters too,” says Pensiero. “Baking on a preheated pizza stone or rack yields a crispier crust than a standard baking sheet, which improves the overall eating experience without adding calories.”
• Have Go-To Brands in Mind: It can be helpful to be aware of brands that you know are more likely to offer healthier options. In addition to Milton’s, Thomason recommends keeping an eye out for Daiya and Amy’s if you’re following a dairy-free or plant-based diet. For a higher protein alternative, she points to Banaza’s chickpea-based frozen pizza as a solid choice.

The Bottom Line

There’s a reason dietitians say Milton’s Roasted Vegetable Cauliflower Crust Pizza is the healthiest frozen option. It’s made with real vegetables, offers balanced nutrition and doesn’t compromise on taste or texture. With a thoughtful approach and a few nutritious additions, pizza can be a quick, satisfying meal that fits into a healthy eating pattern. What are you waiting for? Preheat that oven, and give this dietitian-approved pie a try!