How do I find a high-protein meal at Papa Murphy's?

Check the highest-protein picks in the Papa Murphy's nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Papa Murphy's orders that hit it.

What should I order at Papa Murphy's if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Papa Murphy's meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Papa Murphy's nutrition numbers?

Numbers come from publicly available Papa Murphy's menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I build a Papa Murphy's meal for my own calorie and protein targets?

Yes. The Simple Macros app generates Papa Murphy's orders around your personal calorie and protein targets and lets you include or exclude specific menu items, then log whatever you order.

Is Simple Macros free to use at Papa Murphy's?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Papa Murphy's page needs no account.

Can I ask ChatGPT or Claude what to order at Papa Murphy's?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Papa Murphy's to hit my macros?" It builds the order from Papa Murphy's's full official menu against the calories and protein you have left today, and can log it for you.

Papa Murphy's Nutrition Facts & Menu

Explore the Papa Murphy's menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated October 16, 2026Sources & update dates · Menu nutrition table

Macro-friendly Papa Murphy's meal ideas

Every order below is built from real Papa Murphy's menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Papa Murphy's orders that stay light on calories without skimping on protein.

High Protein

1xTray Garden Veggie Crustless Pizza

Meal total

500Calories31gProtein18gCarbs36gFat

High Protein

1xTray Hawaiian Crustless Pizza

Meal total

507Calories34gProtein20gCarbs33gFat

Balanced meals

Everyday Papa Murphy's orders around a moderate calorie and protein target.

High Protein

1xTray BBQ Chicken Crustless Pizza with Extra Ground Sausage

Meal total

690Calories50gProtein30gCarbs41gFat

High Protein

1xTray Chicken Bacon Artichoke Crustless Pizza with Extra Ground Sausage

Meal total

694Calories52gProtein15gCarbs49gFat

Bigger, high-protein meals

Heartier Papa Murphy's orders for a big appetite or a training day.

High Protein

1xTray Garden Veggie Crustless Pizza

Meal total

999Calories61gProtein35gCarbs72gFat

High Protein

1xTray Hawaiian Crustless Pizza

Meal total

1,014Calories68gProtein39gCarbs66gFat

Papa Murphy's nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed September 28, 2026. The live builder may be newer. Sources and dates .

Entrées (64)

Papa Murphy's: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
5-Meat Stuffed Pizza Slice	252–497	1–13	46–56	3–20
Bacon Cheeseburger Crustless Pizza	96–1,676	1–89	23–100	0–128
Bacon Cheeseburger Pizza Slice	83–452	0–16	16–46	1–24
BBQ Chicken Crustless Pizza	0–1,320	0–90	0–81	0–98
BBQ Chicken Pizza Slice	71–386	0–16	13–43	1–19
Big Murphy's Stuffed Pizza Slice	251–475	0–11	46–57	3–19
Caesar Salad	90–405	7–9	7–9	5–39
Cheese Pizza Slice	71–341	0–10	13–41	1–18
Chicago-Style Stuffed Pizza Slice	251–492	0–12	46–57	3–20
Chicken Bacon Artichoke Crustless Pizza	0–1,375	0–95	0–87	0–101
Chicken Bacon Artichoke Pizza Slice	71–401	0–17	13–44	1–20
Chicken Bacon Artichoke Salad	330–645	34–36	11–13	17–51
Chicken Bacon Stuffed Pizza Slice	252–465	0–13	46–57	4–17
Chicken Caesar Salad	180–495	24–26	7–9	6–40
Chicken Garlic Crustless Pizza	0–1,246	0–85	0–80	0–92
Chicken Garlic Pizza Slice	71–376	1–16	13–42	0–17
Classic Italian Crustless Pizza	0–1,447	0–76	0–80	0–120
Classic Italian Pizza Slice	71–403	0–13	13–42	1–22
Club Salad	260–575	22–24	11–13	16–50
Cowboy Crustless Pizza	0–1,521	0–79	0–79	0–128
Cowboy Pizza Slice	71–425	0–14	13–42	1–24
Create Your Own Calzone	329–405	2	61–77	4–11
Create Your Own Crustless Pizza	0–265	0–3	0–64	0–26
Create Your Own Grandma's Pizza Slice	129	0	22	3
Create Your Own Pizza Slice	71–206	0–3	13–40	1–7
Create Your Own Salad	12–1,138	1–63	2–49	0–78
Create Your Own Stuffed Pizza Slice	252–305	0–1	45–54	3–6
Double Bacon Cheddar Crustless Pizza	160–1,389	8–83	5–77	11–107
Double Bacon Cheddar Pizza Slice	91–397	1–14	14–42	3–21
Garden Salad	200–515	10–12	13–15	13–47
Garden Veggie Crustless Pizza	0–1,197	0–62	0–85	0–97
Garden Veggie Pizza Slice	72–364	0–11	13–44	1–19
Gourmet Vegetarian Crustless Pizza	0–1,197	0–66	0–85	0–96
Gourmet Vegetarian Pizza Slice	71–367	0–12	13–44	1–19
Hawaiian Crustless Pizza	0–1,212	0–69	0–89	0–91
Hawaiian Pizza Slice	71–367	0–12	13–44	1–18
Herb Chicken Mediterranean Crustless Pizza	0–1,277	0–80	0–106	0–85
Herb Chicken Mediterranean Pizza Slice	72–383	0–14	13–47	0–16
Italian Salad	280–595	13–15	11–13	21–55
Italian Sausage Grandma's Pizza Slice	222	6	23	10
Mediterranean Salad	310–625	19–21	21–23	17–51
Mini Murph Pizza	511–587	22–25	63	19–26
Murphy's Combo Crustless Pizza	0–1,617	0–83	0–82	0–135
Murphy's Combo Pizza Slice	71–441	0–14	13–42	1–25
Papa's All Meat Crustless Pizza	0–1,626	0–90	0–74	0–135
Papa's All Meat Pizza Slice	71–448	0–16	13–41	1–26
Papa's Favorite Crustless Pizza	0–1,588	0–81	0–85	0–132
Papa's Favorite Pizza Slice	71–440	0–14	13–44	1–25
Pepperoni & Mozzarella Calzone	782	28	67	41
Pepperoni Crustless Pizza	0–1,274	0–67	0–70	0–108
Pepperoni Pizza Slice	71–393	0–12	13–41	1–22
Rancher Crustless Pizza	0–1,295	0–71	0–77	0–105
Rancher Pizza Slice	72–385	0–13	13–42	1–21
Taco Grande (Beef) Crustless Pizza	113–1,537	5–80	21–102	1–117
Taco Grande (Beef) Pizza Slice	86–430	1–14	16–46	1–22
Taco Grande (Chicken) Crustless Pizza	114–1,367	5–87	20–103	2–95
Taco Grande (Chicken) Pizza Slice	85–397	1–16	15–47	1–18
Thai Chicken Crustless Pizza	0–1,310	0–83	0–105	0–91
Thai Chicken Pizza Slice	71–382	0–15	13–47	1–18
Triple Pepperoni Crustless Pizza	254–1,599	9–75	0–70	23–139
Triple Pepperoni Pizza Slice	103–389	1–12	13–40	4–23
XLNY Giant Pepperoni & Sausage Pizza Slice	101–256	4–11	20–30	2–15
XLNY Giant Pepperoni Pizza Slice	101–240	4–10	20–30	2–14
XLNY Three Cheese Pizza Slice	101–221	4–9	20–30	2–12

Sides (3)

Papa Murphy's: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Classic Cheesy Bread	220–1,819	7–55	32–264	7–59
Garlic Knots	913	20	120	43
Scratch-Made 5 Cheese Bread	209–1,729	8–62	23–195	9–77

Desserts (2)

Papa Murphy's: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Chocolate Chip Cookie Dough	120–1,920	1–16	17–272	6–96
Cinnamon Wheel Slice	180–208	1	27–30	6–8

Sauces & Condiments (4)

Papa Murphy's: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Cream Cheese Frosting	370	3	35	25
Garlic Butter Dipping Sauce	260	0	1	28
Marinara Dipping Sauce	60	1	11	3
Ranch Dipping Sauce	160	1	2	17

New to tracking? Start with one meal . For a photo of your food, see how to check a photo estimate .

Sources & data updates

Menu data updated: October 16, 2026
Nutrition snapshot refreshed: September 28, 2026
Meal ideas refreshed: September 28, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Papa Murphy's menu

papamurphys.com — Nutrition reference

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Papa Murphy's for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Papa Murphy's with macros in mind

Papa Murphy's nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Papa Murphy's orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Papa Murphy's and every other supported chain.

Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Papa Murphy's order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Papa Murphy's meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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