The Healthiest Options at Papa Murphy's, Ranked (2026)

Eating healthy at Papa Murphy's can be both satisfying and delicious. With a variety of options, you can find meals that are not only flavorful but also nutritious. Whether you're craving pizza or a fresh salad, there are choices that align with your health goals. Let's explore the healthiest picks that maximize protein while keeping calories in check.

The Healthiest Options at Papa Murphy's, Ranked by Protein Efficiency

In this ranking, we focus on the best protein-per-calorie efficiency at moderate calorie counts. This metric helps identify the most nutritious options available.

Rank	Menu Item	Calories	Protein	Protein/100cal
1	Bleu Cheese Dressing	150 kcal	100 g	66.7 g
2	Chicken Bacon Artichoke Salad	330 kcal	34 g	10.3 g
3	Chicken Garlic Pizza on Thin Crust, Family Slice	210 kcal	13 g	6.2 g
4	BBQ Chicken Pizza on Thin Crust, Large Slice	230 kcal	14 g	6.1 g
5	Chicken Bacon Artichoke Pizza on Thin Crust, Family Slice	230 kcal	14 g	6.1 g
6	BBQ Chicken Pizza on Thin Crust, Family Slice	220 kcal	13 g	5.9 g
7	Chicken Garlic Pizza on Thin Crust, Large Slice	220 kcal	13 g	5.9 g
8	Angus Steak & Roasted Garlic Pizza on Thin Crust, Large Slice	220 kcal	13 g	5.9 g
9	Chicken Bacon Artichoke Pizza on Thin Crust, Large Slice	240 kcal	14 g	5.8 g
10	Tuscan Chicken & Sausage Pizza on Thin Crust, Family Slice	210 kcal	12 g	5.7 g
11	Tuscan Chicken & Sausage Pizza on Thin Crust, Large Slice	230 kcal	13 g	5.7 g
12	Herb Chicken Mediterranean Pizza on Thin Crust, Family Slice	210 kcal	12 g	5.7 g
13	Thai Chicken Pizza on Thin Crust, Large Slice	230 kcal	13 g	5.7 g
14	Chicken Bacon Artichoke Pizza on Original Crust, Family Slice	340 kcal	19 g	5.6 g
15	Hawaiian Pizza on Thin Crust, Large Slice	180 kcal	10 g	5.6 g

The results show that the Bleu Cheese Dressing stands out significantly, providing an impressive 66.7 grams of protein for every 100 calories. Other options, like the Chicken Bacon Artichoke Salad, offer a more moderate protein-to-calorie ratio, still making them worthwhile choices.

Best Filling Meals Under 500 Calories at Papa Murphy's

If you're looking for filling meals under 500 calories, Papa Murphy's has you covered. Many options deliver a satisfying amount of protein without exceeding your calorie goals.

Menu Item	Calories	Protein	Protein/100cal
Bleu Cheese Dressing	150 kcal	100 g	66.7 g
Chicken Bacon Artichoke Salad	330 kcal	34 g	10.3 g
Chicken Bacon Stuffed Pizza, Large Slice	480 kcal	22 g	4.6 g
Chicken Bacon Artichoke Pizza on Original Crust, Large Slice	390 kcal	22 g	5.6 g
Chicken Bacon Stuffed Pizza, Family Slice	440 kcal	21 g	4.8 g
5-Meat Stuffed Pizza, Large Slice	490 kcal	21 g	4.3 g
BBQ Chicken Pizza on Original Crust, Large Slice	380 kcal	21 g	5.5 g
Angus Steak & Roasted Garlic Pizza on Original Crust, Large Slice	370 kcal	20 g	5.4 g
Tuscan Chicken & Sausage Pizza on Original Crust, Large Slice	380 kcal	20 g	5.3 g
5-Meat Stuffed Pizza, Family Slice	460 kcal	20 g	4.3 g
Chicago Style Stuffed Pizza, Large Slice	490 kcal	20 g	4.1 g
Big Murphy Stuffed Pizza, Large Slice	480 kcal	20 g	4.2 g

For example, the Chicken Bacon Artichoke Pizza on Thin Crust offers a hearty slice with 14 grams of protein for just 240 calories. This makes it a great choice for those wanting a fulfilling meal.

Lightest Picks Under 250 Calories

Menu Item	Calories	Protein
Bleu Cheese Dressing	150 kcal	100 g
Hawaiian Pizza on Thin Crust, Large Slice	180 kcal	10 g
Garden Veggie Pizza on Thin Crust, Large Slice	180 kcal	9 g
Hawaiian Pizza on Thin Crust, Family Slice	180 kcal	9 g
Garden Veggie Pizza on Thin Crust, Family Slice	180 kcal	8 g
XLNY Pizza on Original Crust, Family Slice	200 kcal	9 g
Pepperoni Pizza on Thin Crust, Large Slice	200 kcal	10 g
Tuscan Chicken & Sausage Pizza on Thin Crust, Family Slice	210 kcal	12 g
Scratch Made 5 Cheese Bread, 1 Slice	210 kcal	8 g
Rancher Pizza on Thin Crust, Large Slice	210 kcal	11 g
Chicken Garlic Pizza on Thin Crust, Family Slice	210 kcal	13 g
Gourmet Vegetarian Pizza on Thin Crust, Family Slice	210 kcal	10 g

For lighter picks, consider the Chicken Garlic Pizza on Thin Crust, which provides 13 grams of protein at only 210 calories. These choices are perfect for a quick snack or lighter meal.

Papa Murphy's vs. Other Chains: Healthiest Pick

When comparing Papa Murphy's to other fast-food chains,

Chain	Best Protein-Per-Calorie Pick	Calories	Protein	Per 100cal
Papa Murphy's	Bleu Cheese Dressing	150 kcal	100 g	66.7 g
McDonald's	Artisan Grilled Chicken Sandwich	380 kcal	37 g	9.7 g
Wendy's	Grilled Chicken Sandwich	360 kcal	35 g	9.7 g
Chick-fil-A	6 Grilled Nuggets Kids Meal	110 kcal	13 g	11.8 g

it's clear that Papa Murphy's prioritizes protein efficiency in its menu. Many options outperform typical fast-food offerings in terms of protein content relative to calories, making it a smart choice for health-conscious diners. This commitment to nutrition sets Papa Murphy's apart in the fast-food landscape.

How to Track Papa Murphy's in Nutrola

Eating well at Papa Murphy's comes down to picking high-protein, moderate-calorie items and actually logging them. "A grilled something and a side" can hide 200 to 400 calories you did not plan for. Nutrola's verified restaurant database includes Papa Murphy's with accurate calories and macros, so you are not relying on crowd-sourced numbers that can be off by 10 to 20 percent. Log your order before you eat to see exactly how it fits your day. The app uses AI photo recognition and voice logging, tracks 100+ nutrients, covers 100+ chains, and works in 15 languages with a 4.9 rating. After a free trial it is just 2.50 euros per month with no ads.

Papa Murphy's Healthy Order Quick Reference

Goal	Best Order	Calories	Protein
Best protein efficiency	Bleu Cheese Dressing	150 kcal	100 g
Best filling meal under 500 cal	Bleu Cheese Dressing	150 kcal	100 g
Lightest option	Bleu Cheese Dressing	150 kcal	100 g

How We Define "Healthiest"

This ranking defines "healthiest" as the best protein-per-calorie efficiency among substantial menu items (60 calories or more), using verified calorie and macro data. Protein density and calorie control are the two levers most useful for satiety and weight management. It does not score sodium, fiber, or additives, which are not part of this dataset, so pair it with your own dietary priorities.

The Bottom Line

In conclusion, Papa Murphy's offers a range of healthy options that do not compromise on taste or satisfaction. With standout choices like the Bleu Cheese Dressing and filling pizzas, you can enjoy a nutritious meal without the guilt. Explore these options and consider signing up for a Nutrola free trial to further enhance your healthy eating journey.