Low Calorie, High Protein Options at Papa John’s (November 2025)

Nov 5

November 2025 update

Papa John’s can absolutely fit a cut or a high-protein day—if you think in slices, lean on chicken/wings, and treat dips like dessert. Numbers below are practical 2025 ranges (stores vary a bit). Use them to order fast and leave full, not sleepy.

The Shortlist (fast wins)

Thin-Crust Pepperoni (Large) — per slice (1/8): ≈250 kcal • ~10–12 g protein • ~20–22 g carbs • ~13–15 g fat • sodium: moderate-high
Best “classic pizza taste” per calorie.
Original-Crust Pepperoni (Large) — per slice (1/8): ≈300–320 kcal • ~12–14 g protein • ~26–30 g carbs • ~14–16 g fat • sodium: moderate-high
A touch more protein than thin crust, with extra calories.
Build-Your-Own Thin-Crust (Chicken + Veg) — per slice (1/8): ≈230–260 kcal • ~12–14 g protein (toppings drive the range)
Great protein per calorie; pile on mushrooms, onions, banana peppers, tomatoes for volume without big calories.
Traditional/Bone-In or Boneless Wings (plain or Buffalo) — “small” order: ≈300–400+ kcal • ~25–35 g protein (sauce changes calories/sodium)
Best protein side; Buffalo/mustard-style sauces add flavor with minimal calories compared to creamy dips.
Single Cheesesticks/Knots? Save for share-bites. Protein is modest and calories jump quickly.

Per-Slice Pizza Macros (Large = 8 slices)

Tip: If you’re chasing protein per calorie, do 1–2 slices + a protein side (wings or chicken) instead of adding more slices.

One-Topping Staples

Large Thin-Crust Pepperoni — per slice: ≈250 kcal • ~10–12 g P • ~20–22 g C • ~13–15 g F
Large Original-Crust Pepperoni — per slice: ≈300–320 kcal • ~12–14 g P • ~26–30 g C • ~14–16 g F
Large Original-Crust Cheese — per slice: ≈270–290 kcal • ~11–13 g P • ~25–28 g C • ~11–13 g F

Strategy Toppings (how they usually nudge numbers per slice)

Grilled Chicken: +1–2 g protein, minimal calories compared to heavy meats.
Veggies (mushroom, onion, tomato, banana pepper, jalapeño): +negligible calories, big flavor/volume.
Extra Cheese / Meats (sausage, extra pep): raise protein and fat/sodium—use when you can afford the calories.

Wings & Chicken (protein first)

Boneless Wings (10-pc, no dip): ≈600–650 kcal • ~35–40 g protein (sauce can push sodium up)
Boneless Wings (Buffalo): similar calories to plain; sodium higher; carbs stay low.
Traditional/Bone-In Wings (8-pc, no dip): ≈700–850 kcal • ~60–70 g protein (varies by oven bake/sauce)

Order tips:

Choose Buffalo or plain + hot sauce for flavor with minimal added calories.
Keep ranch/garlic-parm dips tiny—delicious but caloric.

Dips, Sauces & “Stealth Calories” (per container/packet)

Special Garlic Dipping Sauce (1 oz tub): ≈150 kcal, mostly fat.
Creamy/Parm/Ranch-style dips (small cup): ≈60–150 kcal depending on cup size and style.
BBQ: ≈45–60 kcal per packet; a bit of sugar.
Buffalo/Hot: ≈5–15 kcal per packet (sodium higher).
Ketchup: ≈15–20 kcal; Mustard: ≈0–5 kcal.

Playbook: pick one rich dip or go half dip; stack the rest of your flavor with banana peppers, jalapeños, extra tomatoes, and Buffalo/mustard.

Ready-to-Order Combos (copy/paste)

~450–550 kcal • ~25–35 g protein

2 slices Large Thin-Crust Pepperoni + diet soda/water.
1 slice Build-Your-Own Thin (Chicken + Veg) + 5 boneless wings (plain or Buffalo).

~600–700 kcal • ~35–45 g protein

2 slices Large Original-Crust Pepperoni + side of plain/Buffalo boneless wings (3–4 pcs).
2 slices Thin (Chicken + Veg) + light BBQ dip.

~800–900 kcal • ~45–60 g protein

2 slices Original-Crust Pepperoni + 6–8 boneless wings (plain/Buffalo) (skip creamy dips).
3 slices Thin-Crust Pepperoni + unsauced side salad at home for fiber/volume.

Quick Picks by Goal

Leanest “true pizza” slice: Large Thin-Crust (Chicken + Veg) — ~230–260 kcal, ~12–14 g P.
Classic taste, still tidy: Large Thin-Crust Pepperoni — ~250 kcal, ~10–12 g P.
High-protein add-on: Boneless or Bone-In Wings (plain/Buffalo) — ~25–70 g protein depending on portion.
Lower-calorie meal under ~550 kcal: 2 slices thin or 1 slice + 4–5 boneless wings.

Smart Swaps That Save Big Calories (without losing flavor)

Thin crust > original when you plan to eat 2–3 slices.
Chicken + veggies > extra cheese/meats for protein without the same fat jump.
Buffalo/mustard > creamy dips (save the garlic cup for a special bite).
Hydrate + potassium (banana, yogurt, beans) later—pizza/wings days run salty.

“Build Rules” You Can Memorize

Two things rich, max: pick any two of (extra cheese, heavy meats, creamy dip).
Every order needs a protein anchor: wings or chicken topping.
Volume with veg: ask for double mushrooms/onions/peppers for chew without calories.
Slice math: large = 8 slices; plan your day around how many slices you’ll eat before you open the box.

Sample Day Templates

Cut Day (~1,900 kcal target):
Lunch: 2 slices Thin Pepperoni (~500 kcal, ~20–24 g P)
Dinner: Chicken/veg bowl at home (~500 kcal, ~40 g P)
Snacks: Greek yogurt + fruit (~250 kcal, ~20 g P) → Day total ~1,250–1,400 kcal before snacks/drinks.

Lift Day (~2,400 kcal target):
Dinner: 2 slices Original Pepperoni (~600–640 kcal, ~24–28 g P) + 6 boneless wings (~360–400 kcal, ~20–25 g P)
Add protein shake post-workout and veggies to balance sodium.

Last Bite: Slices + Wings = Macro Wins 🏆

Papa John’s doesn’t have to blow your goals. Keep it thin crust, chicken/veg for protein, Buffalo over creamy dips, and add wings to round out the meal. Tell me your calorie + protein targets and I’ll turn this into ready-to-order sets you can rotate on game nights and busy weeks.