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–+ servings
Low friendly pizza sauce from www.georgeats.com. Gluten free, nut free and vegetarian (vegan adaptable).

FODMAP friendly pizza sauce

Gluten free, FODMAP friendly, adaptable to be vegan
5 from 2
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 0 minutes
Course Side Dish
Cuisine Food Intolerance Friendly
Servings 500 g

Ingredients
  

  • 1 x 400g tin plain tomatoes no flavourings
  • 50 g tomato paste
  • 50 g freshly and finely grated parmesan
  • 1/4 teaspoon dried oregano
  • 1 teaspoon honey optional, omit for vegan
  • 1/2 teaspoon asafoetida optional, see notes
  • 4-5 basil leaves keep the rest of the bunch for finishing the pizza
  • Small pinch of chilli flakes
  • Freshly cracked pepper
  • Pinch of salt

Instructions
 

  • Place all the ingredients in a high speed food processor and blend until smooth. Adjust for taste.
  • Smear on par baked gluten free pizza bases (see notes for my recipe) and store the remainder in an airtight container. Keeps for a few days in the fridge.

Notes

  • As of August 2026, tinned Roma tomatoes are the lowest FODMAP option. They are low FODMAP in serves of up to 181g per person. In 182g serves, they contain moderate amounts of fructose.
  • Tomato paste is low FODMAP in serves of up to 65g per person. In 66g serves, it contains moderate amounts of fructans.
  • Honey is low FODMAP in 1/2 teaspoon serves of 4g. This is a lower threshold than when this recipe was developed, so I now recommend using maple syrup instead. 
Keyword low fodmap pizza sauce
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