This low FODMAP pizza recipe is really more of a guide. It is based on the plethora of pizza related recipes on my website. Some might say lazy content. I say: bringing together all of your options into one, easy place.
Low FODMAP pizza (gluten free)
This low FODMAP pizza recipe is a real ‘choose your own adventure’ kind of vibe. There’s options for yeasted gluten free pizza bases or sourdough gluten free pizza bases. A low FODMAP pizza sauce is a must, but the toppings are your call, and I’ve written about them all in depth.
You can use some gluten free pizza bases you know and love, or:
- Gluten free yeasted pizza bases
- Gluten free sourdough pizza bases
- Wholegrain gluten free sourdough pizza bases from Intolerance Friendly Kitchen
Low FODMAP pizza toppings
We’ve got the gluten free low FODMAP pizza bases covered, as well as the low FODMAP pizza sauce. But what about low FODMAP pizza toppings? Let’s get into some choices. I’ve divided this section into cheeses, vegetables, sauces and proteins for ease of use.
The FODMAP thresholds for these pizza toppings have been reviewed in May 2024 to ensure they remain current. They are periodically reviewed to ensure they are up to date with the latest Monash research.
Low FODMAP cheeses for topping pizza
People are often surprised to hear that many cheeses are low lactose and low FODMAP. In fact, only trace amounts of FODMAPs were detected by Monash in Swiss cheese, Havarti, feta, Cheddar, Parmesan and Pecorino. Same goes for Colby, Brie, Comte, Gruyere, and Manchego. Of course, this assumes that no high FODMAP flavours, like garlic, have been added.
Ricotta is low FODMAP in 40g (2 tablespoon) servings. If you’d like to use extra ricotta, I have a recipe for lactose free ricotta here.
Mozzarella is low FODMAP in 40g serves. However, the upper limit for moderate lactose, according to Monash, is 630g per serving. This means that a low FODMAP serving of mozzarella is likely much higher than 40g. Fat can affect digestion, however.
A mozzarella tip: for perfectly melty pools of mozzarella, use a fresh, dry style of mozzarella and slice it into small cubes. It melts more evenly than grated mozzarella, in my experience.
Low FODMAP fresh vegetables for topping pizza
Roasted vegetables can be an absolute delight on a pizza. Olives, sundried tomatoes, and artichokes? Pure pizza necessities. Let’s go into the FODMAP content of popular pizza toppings so you can choose what works for you. All FODMAP information is from Monash FODMAP app and is accurate at the time of writing. It will periodically be updated to reflect any changes Monash make.
- Rocket/arugula (trace amounts of FODMAPs)
- Eggplant – 75g of common eggplant is a low FODMAP serve
- Red capsicum – 43g or roughly 1/3 cup is a low FODMAP serve
- Green capsicum – 75g or 1/3 capsicum is a low FODMAP serve
- Broccolini – 58g is a low FODMAP serve
- Chicory leaves – 75g is a low FODMAP serve
- Red chilli – 28g or 11cm chilli is a low FODMAP serve
- Fennel bulb – 48g or 1/2 cup is a low FODMAP serve
- Kale – low FODMAP in serves of up to 222g
- Leek greens – low FODMAP in up to 500g per serve
- Radicchio – 75g+ is a low FODMAP serve
- Oyster mushrooms – 75g+ is a low FODMAP serve
- Roasted pumpkin – choose Japanese or Kent pumpkin for a FODMAP free pumpkin variety
- Thinly sliced potatoes (FODMAP free)
- Sweet potatoes – 75g is a low FODMAP serve
- Zucchini – 65g or 1/3 cup chopped is a low FODMAP serve.
Low FODMAP pickled vegetables for topping pizza
- Artichoke hearts, canned – 50g is a low FODMAP serve
- Artichoke, pickled in oil and drained – 10g is a low FODMAP serve
- Olives in brine (trace amounts of FODMAPs)
- Semi sun dried tomatoes – 8g or 3 pieces is a low FODMAP serve
- Capers in vinegar and salt – 8g or 1 tablespoon (but no upper threshold)
FODMAP friendly herbs, spices and flavourings for topping pizza
- Asafoetida powder – 1/4 teaspoon serve (and it’s already in our pizza sauce)
- Chilli flakes – 2g or 1+ teaspoons is a low FODMAP serve
- Basil, chives, parsley, rosemary, sage, thyme
- Habanero sauce, both green and red – 1 teaspoon is a low FODMAP serve
- Lemon juice
- Mustard (without added garlic)
- Dried oregano (Mediteranean or Mexican)
- Dried basil or other dried low FODMAP herbs
- Black pepper
- Dill seeds
- Red wine vinegar
- Balsamic vinegar – 1 tablespoon or 21g is a low FODMAP serve
- Homemade garlic infused oil or garlic infused ghee
- Low FODMAP pesto
Low FODMAP animal proteins for topping pizza
Most meats and animal proteins are FODMAP free, since they don’t contain carbohydrates. If there’s an unprocessed meat you like on pizza that isn’t listed (like chicken) you can assume it is low FODMAP. Always check the Monash app if you’re not sure, however.
Monash has currently removed the entries for a number of processed meats from the app.
- Chorizo – 60g or 4 slices is a low FODMAP serve, although Monash cautions that some brands contain onion and garlic, which you should avoid IF you react to them
- Saucisson – 50g or 1 sausage is a low FODMAP serve
- Ham (check the label for high FODMAP ingredients)
- Prosciutto (check the label for high FODMAP ingredients)
- Pepperoni (check the label for high FODMAP ingredients)
Low FODMAP vegetarian proteins for topping pizza
Most vegetarian proteins would require a label check to ascertain if they contain any high FODMAP ingredients. However, I can personally vouch for my gluten free vegan sausages, or the quicker crumbled vegan sausage recipe from Intolerance Friendly Kitchen. SO GOOD.
More low FODMAP Italian inspired recipes
- Low FODMAP aglio e olio
- Gluten free low FODMAP minestrone
- Low FODMAP tomato mascarpone pasta
- Lactose free mascarpone
- Gluten free potato gnocchi
Low FODMAP pizza
Ingredients
For the pizza bases
- 1 batch gluten free pizza base recipe (sourdough or regular, see the notes for links to each recipe)
For the low FODMAP pizza sauce
- 1 x 400g tin plain tomatoes
- 2 tablespoons* tomato sauce
- 50g finely and freshly grated parmesan
- 1/2 teaspoon asafoetida powder (optional)
- 1/4 teaspoon dried oregano
- 1 teaspoon honey or maple syrup
- small pinch of chilli flakes
- 4-5 basil leaves use the rest to top the pizzas
- freshly cracked pepper, to taste
- salt, to taste
To finish
- toppings of choice (see body of post)
Instructions
To make the pizza bases
- First, prepare your pizza bases. Choose one of the options in the notes below. The sourdough pizza bases need to be mixed up the night before. The regular pizza bases require an hour or two to proof, so keep that timing in mind.
To make the pizza sauce:
- Place all the ingredients in a high speed food processor and blend until smooth. Adjust for taste
To bake the pizzas:
- Preheat the oven to 200C/400F. You can preheat your skillet or pizza stone to try and achieve a more pizza oven like pizza, if you like. Gluten free pizzas are best shaped and cooked on a large sheet of baking paper so they can be easily moved.
- You can par bake your pizza bases or top them raw. I usually leave them raw for a thin layer of toppings, or par bake them if I want to load my pizza up. If you want to par bake, bake each pizza base individually for around 10-15 minutes.
To finish
- Turn the oven up to 220C/430F. Top each pizza base with the low FODMAP pizza sauce, plus other low FODMAP toppings of choice. See the body of the post for my suggestions.
- Top each pizza with the cheese of your choice (see the body of the post) and bake for 10-15 minutes or until golden brown and cooked through. Serve immediately. Leftovers keep well in the fridge, if they make it there.
Notes
- For gluten free sourdough pizza bases, use this recipe
- For regular, yeasted pizza bases, use this recipe
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