Papa John's Guide
Low Carb at Papa John's
The lowest-carb item at Papa John's is the Special Garlic, with 0g of carbs.
Low Carb Menu Items
| Item | Calories | Protein |
|---|---|---|
| Special Garlic | 150 | 0g |
| Crushed Red Pepper | 5 | 0g |
| Special Seasonings | 5 | 0g |
| Blue Cheese | 160 | 1g |
| Cheese Sauce | 40 | 1g |
| Ranch Sauce | 100 | 1g |
| Buffalo Sauce | 15 | 0g |
| Chicken Poppers | 100 | 18g |
| Garlic Sauce (1 tablespoon) | 75 | 0g |
| Pizza Sauce | 20 | 0g |
| Spicy Buffalo Wings | 170 | 12g |
| Honey Mustard | 150 | 0g |
| BBQ Wings | 190 | 12g |
| Honey Chipotle Wings | 190 | 12g |
| Jalapeno Popper Rolls | 60 | 2g |
Across all 81 menu items we track at Papa John's, the median is about 280 calories and 11g of protein — so the low carb picks above are meaningfully different from a typical order, not just the default menu re-sorted.
Frequently Asked Questions
- What's the best low carb option at Papa John's?
- The lowest-carb item at Papa John's is the Special Garlic, with 0g of carbs.
- What else at Papa John's fits low carb?
- The Crushed Red Pepper is another strong pick — 5 calories, 0g protein.
Nutrition data verified August 31, 2026.