Healthier Menu Options At Pizza Hut

Eating healthier is something a lot of people have on their to-do lists. Unfortunately, it's often easier said than done. It's tempting to choose convenience over nutrition, especially when your busy schedule is packed. Although quick and easy meals from fast food and chain restaurants can save you some time and the hassle of having to cook, the menu items are typically not the healthiest options.

Pizza Hut is a good example of a popular global restaurant brand that makes it easy to feed the family when you're tight on time. Pizza Hut was first opened in 1958 by two young brothers in Wichita, Kansas, as described by the Pizza Hut website. It quickly grew in popularity over the next decade, with several locations opening across the country. By 1971, it was the top-selling pizza restaurant in the world. It continues to dominate the pizza chain industry, and has more than 18,000 locations globally (per Statista).

While Pizza Hut may not always be the best choice, there are some healthier options on their menu that won't completely derail your diet. If you're already set on ordering dinner from Pizza Hut or simply don't have a lot of choice in the matter, here are some menu items to consider when trying to keep your health on track.

If you want to skip the carbs and get more protein from your next Pizza Hut meal, ordering their "naked" chicken wings may be your best bet. These traditional bone-in chicken wings are prepared without heavy sauces or marinades, cutting down on added sugar and sodium. According to Nutritionix, three naked wings from Pizza Hut provide 27 grams of protein with no carbohydrates or sugar. You'll also consume 240 calories in those three wings, with 13.5 grams of fat and 3 grams of saturated fat.

Because protein is vital to our overall health, naked wings can help your body get a good amount of this crucial nutrient. As explained by Nourish by WebMD, protein is essential to form strong bones, muscles, skin, and hair. Protein also plays an important role in bodily functions and systems, including immunity and energy levels.

Although recommended protein intake will vary based on a person's age, activity level, and individual needs, men over the age of 19 should typically get 56 grams of protein each day (via Nourish by WebMD). Meanwhile, women ages 14 and up should aim for 46 grams of protein each day.

As explained by Johns Hopkins Medicine, gluten is a type of protein mainly found in wheat and other types of grains. Although gluten itself is not harmful, some people experience bloating, diarrhea, and other uncomfortable symptoms after eating gluten-heavy foods. According to an article published in the World Journal of Gastroenterology, about 6% of the American population has a sensitivity to gluten.

If you're one of the many people with a gluten sensitivity, indulging in pizza might seem out of the question. Fortunately, some Pizza Hut locations offer a gluten-free crust option on most of their pizzas, including their Veggie Lover's and Supreme pizzas, that may help you avoid the discomfort that comes with gluten sensitivities. One slice of Veggie Lover's pizza on Udi's crust has 110 calories, with 4 grams of protein and 4% of your daily recommended intake of fiber (via Nutritionix).

Udi's gluten-free crusts are made with tapioca starch and brown rice flour rather than wheat. However, if you have celiac disease or a more severe gluten allergy, Pizza Hut does warn that their kitchens are not gluten-free environments (per the Pizza Hut website). While Udi's crusts are gluten-free, other ingredients may contain gluten that may affect you.

Pizza Hut's Classic Caesar salad without croutons and easy dressing — or no dressing at all — can be a much healthier option than other menu items that are packed with fat, sugar, and sodium. Also, if you have the option to order your salad with chicken, you can add protein to your meal without adding carbs. According to CalorieKing, Pizza Hut's entree size Chicken Caesar salad provides 33 grams of protein and 2 grams of dietary fiber in 440 calories.

Because this salad is made with romaine lettuce, you can also enjoy the benefits of this hearty green when choosing the Caesar salad over a pizza. Healthline shares that raw romaine lettuce is low in calories and high in vitamin C, folate, beta carotene, and vitamin K. You also get some calcium, phosphorus, magnesium, and potassium when eating romaine lettuce.

Just be sure to ask for the dressing on the side when you order Pizza Hut's Classic Caesar, which gives you more control over how much is added to your salad. A lot of the saturated fat and sodium found in this dish come from the dressing (via Nutritionix), so add it sparingly.

The Garden Side Salad from Pizza Hut with light dressing and without the croutons is one way to fill up and get some fiber, which can help you avoid overindulging on pizza or other entrees. As shared by Nutritionix, one order of Pizza Hut's Garden Side Salad provides 5 grams of protein and 3 grams of dietary fiber in 110 calories. It's also low in saturated fat and sodium, unlike many of the other choices you'll find on Pizza Hut's menu.

In addition, My Fitness Pal breaks down the nutrition found in a Garden Side Salad even further, explaining that one salad provides 25% of the recommended intake of vitamin A, 13% of vitamin C, 5% of calcium, and 2% of iron.

However, be sure to skip the croutons and ask for your dressing on the side. Croutons will add refined carbohydrates and calories to your salad without much nutritional value (via CalorieKing). Also, it's a good idea to go light on the dressing to avoid adding excess sugar and sodium to your meal.

If you like to pile on the pizza toppings, Pizza Hut's Chicken Supreme pizza may be the ideal choice for you. This one is topped with pepperoni, seasoned pork, beef, mushrooms, green bell peppers, and onions, which provide a good amount of protein and other nutrients. Also, the personal pan size makes it easier to portion control and avoid overeating.

According to Fast Food Nutrition, a whole Chicken Supreme personal pizza is 590 calories, with 31 grams of protein (or 62% of your recommended daily intake). You also get 4 grams of fiber, which is 16% of your daily value. In addition, the vegetable toppings round out the pizza by offering some vitamins and nutrients that can help boost your health.

For example, mushrooms are an excellent natural source of vitamin D, which supports healthy bones and lowers your risk of developing osteoporosis (per Healthline). They also contain a good amount of selenium, phosphorus, and folate. Moreover, the vitamin C, quercetin, and sulfur compounds found in the onions on this pizza can help lower your risk of cancer and heart disease (via Nourish by WebMD).

If you're looking for a vegetarian option but miss the savory flavor and texture of Italian sausage, be sure to check out Pizza Hut's Great Beyond pizza. You'll get veggies and Beyond Italian Sausage that deliver a good dose of vitamins, minerals, and protein without any meat (per Harvard Health Publishing). Toppings on this specialty pizza include the plant-based Beyond Meat protein, diced Roma tomatoes, red onions, and banana peppers.

Fast Food Nutrition shares that each slice of the Great Beyond pizza on Thin 'n Crispy crust provides 16 grams of protein, which is 32% of your daily value, and 3 grams of fiber, or 12% of the recommended daily intake. The plant-based sausage crumble is also made with B vitamins, including B3, B6, B1, B2, B12, and folic acid. However, you'll still want to watch your portions to limit your intake of saturated fats and sodium.

According to CNN, Pizza Hut was actually the first national pizza chain to include plant-based meats on their menu as a pizza topping. Their Beyond Italian Sausage is made with a blend of garlic, fennel seeds, paprika, and Beyond Meat pea protein, which is designed to create a similar texture and taste found in Pizza Hut's sausage.