Pizza Hut is one of America’s favorite pizza chains, known for their wide variety of crusts and toppings. For those watching their calorie intake, it might seem like a challenge to find suitable options on the menu. However, it's entirely possible to enjoy a satisfying meal at Pizza Hut without sacrificing your dietary goals. There are plenty of low-calorie options to choose from that will still allow you to indulge in your favorite pizzas and sides. By making informed choices about crusts, toppings, and portion sizes, you can navigate the menu with confidence.
Understanding Low-Calorie Pizza
Before diving into specific menu items, it’s important to understand the key elements that contribute to a lower-calorie pizza. Generally speaking, a low-calorie pizza will have a thinner crust (since most of the calories come from the crust), less cheese, and more veggies or lean proteins. When it comes to pizza, the toppings and crust are the most important factors to consider.
Crust Considerations
Did you know that Pizza Hut offers a variety of crust options to choose from? Pizza Hut offers several types of thin crusts, including their popular Thin ‘N Crispy crust. In addition to their popular Thin ‘N Crispy crust, they also offer a Hand-Tossed crust, a Pan crust, and a Stuffed crust. However, if you’re looking for a low-calorie option, a thin crust is always the way to go. The Thin ‘N Crispy crust is a classic option that’s perfect for those looking to keep calories in check. It’s crispy, flavorful, and pairs well with a variety of toppings.
Cauliflower Crust
Another option to consider is a pizza with a cauliflower crust. This low-carb, gluten-free crust is made with cauliflower rice, cheese, and eggs, and it’s a great alternative for those who are looking to cut back on carbs and calories.
Topping Choices
While it’s tempting to load up your pizza with all your favorite meats and cheeses, it’s important to keep in mind that these toppings are often high in calories and fat. Instead, opt for pizzas that feature veggies or lean proteins as the main toppings. When it comes to cheese, less is more. While cheese is undoubtedly delicious, it’s also one of the main culprits when it comes to high-calorie pizzas.
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Smart Topping Strategies
Tomato sauce: Traditional tomato sauce is low in calories and high in vitamin C.
Vegetables: Load up your pizza with plenty of veggies like onions, bell peppers, mushrooms, and spinach. These add bulk and flavor without adding tons of calories.
Lean proteins: Chicken and shrimp are lean protein options that won’t add a lot of extra calories or fat to your pizza.
Pizza Hut's Healthier Pizza Options
If you’re a veggie-lover, the Veggie Lover’s pizza is a great option to try. It’s filled with a variety of veggies, including mushrooms, red onions, green bell peppers, and diced tomatoes, all on a thin crust. The Veggie Lover’s pizza is a great option to try. It provides an ample serving of veggies for only about 100 calories per slice. Two or three slices is filling but won’t tip the scales in terms of calories,” says Anne Danahy, R.D.N., a Scottsdale-based registered dietitian. Plus, thin crust is the way to go, says Emily Cooper, registered dietitian nutritionist. “It has a lot less dough so you can shave off extra calories, sodium, and saturated fats.”
Nutritional Information: Veggie Lover's Thin 'N Crispy Pizza (Per 1 small slice)
- Calories: 130
- Fat: 5g (2g sat fat)
- Sodium: 270mg
- Carbohydrates: 16g
- Sugar: 2g
- Fiber: 1g
- Protein: 5g
Hawaiian Chicken Thin 'N Crispy Pizza
This isn’t your standard Hawaiian pizza. Instead of just ham and pineapple, this tasty slice is also topped with chicken and green peppers, netting six grams of protein per slice. “At only 110 calories, you can enjoy a few slices while still watching your fat and sodium levels,” says Brynn McDowell, registered dietitian.
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Nutritional Information: Hawaiian Chicken Thin 'N Crispy Pizza (Per 1 small slice)
- Calories: 110
- Fat: 3g (1.5g sat fat)
- Sodium: 300mg
- Carbohydrates: 14g
- Sugar: 3g
- Fiber: 1g
- Protein: 6g
Veggie Lovers Personal Pan Pizza
Not in the mood to share? “A personal pan pizza is a relatively healthy choice, since it allows for easy portion control,” says Cooper. Stick with the Veggie Lover’s, which is lower in calories and saturated fat. “When possible, always try to pick food items that offer vegetables. Even a little makes a difference.”
Nutritional Information: Veggie Lovers Personal Pan Pizza (Per 1 slice - 1/4 pan)
- Calories: 140
- Fat: 5g (2g sat fat)
- Sodium: 290mg
- Carbohydrates: 18g
- Sugar: 2g
- Fiber: 2g
- Protein: 5g
Build Your Own Pizza
If you’re trying to eat healthy, your best bet may be to build your own pizza, says Lindsey Janeiro, registered dietitian nutritionist. “I would recommend building your own pizza with a thin crust, light cheese, and avoid processed meat toppings while adding all the veggie toppings you want,” she says. “This way you'll still taste plenty of cheesy flavor to satisfy that craving but with half the saturated fat of the regular amount of cheese. You’ll also avoid additional saturated fat and nitrates or nitrites with processed meats like pepperoni.” You can customize it with your favorite veggie or protein toppings, or opt for one of Pizza Hut’s signature low-calorie pizzas like the Fit ‘N Delicious or Skinny Beach. The Fit ‘N Delicious pizza, for example, is topped with grilled chicken, red onions, and green peppers, all on a thin crust.
Don’t be afraid to get creative and customize your own low-calorie pizza combination. Start with a thin crust, opt for a tomato sauce base, and add plenty of veggies and lean protein. You can also ask for light cheese or no cheese at all, which can save you a lot of calories. Some great veggie toppings to consider include spinach, broccoli, and artichokes, all of which are low in calories but high in flavor.
Balancing Your Meal with Sides and Appetizers
Pizza Hut’s sides and appetizers are just as tempting as their pizzas, but don’t give in to the temptation just yet.
Garden Salad
A simple and refreshing option, the Garden Salad is filled with lettuce, spinach, red onions, green peppers, and diced tomatoes. Not only is this salad low in calories, but it’s also packed with nutrients. The greens provide a healthy dose of vitamins A and C, while the tomatoes are a great source of lycopene, an antioxidant that can help protect against certain types of cancer. If you’re looking for a protein boost, add grilled chicken or shrimp to your salad.
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Classic Caesar Salad
While Caesar salads can be major calorie bombs, Danahy says that Pizza Hut’s version isn’t so bad-sans dressing. (Sorry!) When you add dressing, the dish balloons in calories and sodium so ask for it on the side so you can control how much you're putting on.
Nutritional Information: Classic Caesar Salad (Per 1 salad)
- Calories: 180
- Fat: 7g (1.5g sat fat)
- Sodium: 440mg
- Carbohydrates: 24g
- Sugar: 4g
- Fiber: 4g
- Protein: 7g
Breadsticks with Marinara Sauce
If you’re craving something bready, the Breadsticks with Marinara Sauce are a better choice than the classic garlic knots. These breadsticks are made with whole wheat flour, which means they contain more fiber than their white flour counterparts. Fiber is important for maintaining a healthy digestive system and can also help lower cholesterol levels. Just be mindful of portion sizes and avoid dipping your breadsticks in too much sauce.
Garlic Knots
If you can’t resist the allure of garlic knots, try to limit yourself to just one or two. These are definitely not a low-calorie option, but indulging in moderation won’t ruin your diet. Garlic is known for its health benefits, including its ability to boost the immune system and reduce inflammation. However, garlic knots are often made with white flour and are high in calories and saturated fat.
Naked Wings
“Wings can be a healthy option to accompany your slice by adding additional protein to your meal,” says McDowell. “Just be wary of wings that are drowning in sugar filled sauces like BBQ or Teriyaki. Dry rubs, like the cajun rub and lemon pepper rub, add tons of flavor without the added sugars and empty calories.”
Nutritional Information: Naked Wings (Per 1 wing)
- Calories: 80
- Fat: 4g (0.5g sat fat)
- Sodium: 160mg
- Carbohydrates: 6g
- Sugar: 0g
- Fiber: 0g
- Protein: 5g
Pasta Options
While pizza is the main attraction at Pizza Hut, they also offer several pasta dishes that can be customized to fit your diet. The classic Marinara Pasta is a simple and satisfying option that’s low in calories. The Primavera Pasta is loaded with fresh veggies like zucchini, red onions, mushrooms, and roasted red peppers.
Tuscani Meaty Marinara Pasta
Pizza Hut isn’t just for pizza. If you’re not in the mood for a slice, consider this meaty pasta. “It will be lower in fat than the other pasta options and provides a good source of protein,” says Anita Mirchandani, registered dietitian and spokesperson for the New York State Dietetic Association. It’s still a hefty meal, though, so she recommends keeping your portion to one cup and pairing it with a salad.
Nutritional Information: Tuscani Meaty Marinara Pasta (Per 1 pan - serves 2)
- Calories: 820
- Fat: 36g (16g sat fat)
- Sodium: 1810mg
- Carbohydrates: 85g
- Sugar: 16g
- Fiber: 6g
- Protein: 38g
Customizing Pasta Dishes
When customizing your pasta dish, opt for whole wheat pasta if it’s available. This will add fiber and nutrients to your meal.
Moderation and Balance
Remember, it’s all about balance. You don’t have to completely give up your favorite Pizza Hut sides and appetizers, but you should try to make healthier choices when possible. By making a few simple tweaks to your pizza order, you can enjoy a delicious meal without the guilt.