Low FODMAP Pizza Recipe

Updated June 2022 by Serena Bansal Registered Dietitian BSc Hons

A low FODMAP pizza recipe can be a quick and easy meal that all the family can enjoy.

Trying to decide what to eat on the low FODMAP diet can be overwhelming.

You’re probably thinking to yourself, ‘when will I get off the low FODMAP diet to enjoy a slice of pizza?’ I’m here to let you know that you can enjoy a delicious slice of pizza while on the low FODMAP diet.

There are three important parts to creating a mouthwatering low FODMAP pizza: crust, sauce, and toppings. Each of these parts have to complement one another to prevent FODMAP stacking.

1. Low FODMAP Pizza Crust

Traditional pizza crusts are high in FODMAPs because they are made from wheat flour. You can enjoy a low FODMAP pizza by modifying the crust to be wheat-free.

Just be careful to check the label for other ingredients such as apple which is commonly used. Only some pizza bases have been tested to ensure the apple is in low enough quantities.

You can find frozen, shelf-stable, or mixes of gluten-free pizza crust at grocery stores.

Gluten Free Crust Options:

• Schar Gluten Free Pizza Crust (low FODMAP certified)

2. Low FODMAP Pizza Sauce

The majority of traditional pizza sauces are high in FODMAPs because they contain onions and garlic. So, even if you are eating a gluten / wheat free pizza, the chances are that it is still high FODMAP.

Example of Sauces High in FODMAPs:

• Alfredo Sauce
• Pasta Sauce
• Pesto Sauce
• Pizza Sauce
• Marinara Sauce

So, how do you keep your sauce low FODMAP? Keep it basic and simple by mixing passata with infused garlic oil and oregano.

3. Low FODMAP Pizza Toppings

Can you say “cheese”? Cheese is the main pizza topping but how do we adapt it to be low FODMAP? You can do this by choosing harder cheeses which are naturally low in lactose and safe to eat on the low FODMAP diet.

Cheese (4):

• Blue
• Cheddar
• Colby
• Feta Cheese
• Swiss
• Mozzarella
• Parmesan

Vegetables:

• Bell Peppers
• Carrots
• Spinach
• Zucchini

Proteins:

• Beef
• Chicken
• Eggs
• Fish
• Pork
• Shellfish

Red Bell Pepper Low FODMAP Chicken Margherita Pizza

Ingredients:

• Crust: 1 pre-made low FODMAP crust
• Sauce: 
  • ½ cup [122 g] tomato sauce
  • 1 Tbsp. garlic infused olive oil
  • 1 tsp. oregano
  • ¼ tsp. salt
• Toppings:
  • ½ cup [50g ] mozzarella cheese, shredded
  • ½ cup [70 g] shredded chicken, cooked
  • ½ cup [50 g] red bell pepper, sliced
  • 5 sprigs basil

Directions:

1. Pre-heat the oven to the directions of the gluten-free pizza crust.
2. Mix tomato sauce, garlic infused olive oil, oregano, and salt in a medium-sized bowl.
3. Pour the sauce over the gluten-free pizza crust.
4. Top with mozzarella cheese, shredded chicken, red bell pepper, and basil.
5. Bake to the directions of the gluten-free pizza crust or until golden-brown.

Summary

You can enjoy a pizza while on the low FODMAP diet with a few simple swaps to your normal recipe. It is important not to avoid some of your favourite foods other wise you will not stay on the diet long enough to get IBS answers.