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Everything You Need To Know About Low FODMAP Pizza

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PIZZA! Yes, you can have pizza while following the low FODMAP diet. This article is the hub of all things pizza here at FODMAP Everyday®. This page is where you can find links for several pizza crust recipes, sauce recipes, information on flours and other ingredients, and ideas for low FODMAP toppings. We have also included information for such shortcuts as eating pizza at a pizzeria, for buying frozen ready-made pizzas, and for using frozen crusts and boxed mixes. Read our companion article as well, Low FODMAP Pizza Equipment & Ingredients.

Everything You Need To Know About Low FODMAP Pizza graphic

Pizza For Everybody

We will break this down into the major low FODMAP pizza categories: Pizzeria Pizza, Ready-Made Pizza, Frozen Crusts, Boxed Mixes, and Homemade.

Caveat #1

The commercially prepared categories below are low FODMAP and are recommended as diet compliant. I am not necessarily saying I love them. Of course, everyone’s taste buds are different, and in general I believe that homemade pizzas will be best. That’s why we have several approaches for you, from Easy Pizza to 2.0, to Grilled, Deep-Dish, 72-Hour Ferment, Sourdough etc.

But if you want a finished or convenience product, these suggestions below can guide you.

Caveat #2

Always eat to your tolerance. This should go without saying, but the thing with pizza is that there are several components to keep an eye on:

  1. From what is in the crust.
  2. To the sauce ingredients.
  3. And then of course the amount of cheese, and choice and quantity of toppings.

It is easy to stack FODMAPs. It is also easy to create a high fat situation, which can be an IBS trigger. Know your limits and proceed accordingly.

Ultimately it is up to you to determine the serving sizes that work for you.

man serving a wedge of pizza on a dark background
Is this the right size wedge for you? Only you can determine that.

Restaurant & Pizzeria Pizza

It is possible to eat pizza out at a pizzeria and stay within Elimination low FODMAP guidelines, but it will entail you being a sleuth and asking lots of questions. Look up menus ahead of time. Call and ask questions. Confirm information when you order.

Locally, the FODMAP Everyday® Test Kitchen is lucky enough to be near a restaurant that makes a fantastic sourdough pizza and we have learned how to choose our toppings carefully.

Here are some things to remember when looking for a low FODMAP pizzeria pizza:

  • Remember that the low FODMAP diet is not a gluten-free or wheat-free diet.
  • Sourdough pizza crust can be a good bet. Please review our article How To Choose Low FODMAP Bread. 
  • When asking about the crust, know that not all gluten-free flours are low FODMAP (see that article mentioned above).
  • Many pizzerias, even great ones that are making their own dough, will often purchase their gluten-free (and potentially low FODMAP) crust. Ask to see the labeling, if possible.
  • Watch out for high FODMAP ingredients like inulin (especially in those crusts not made in-house).
  • Ask about the sauce: most are made with garlic and/or onion. A great substitute is fresh tomatoes.
  • Some restaurants even use garlic in their dough! Again, don’t be shy to ask questions.
  • Cheese is low FODMAP; just know your lactose tolerance.
  • Pizza is often high in fat; know your fat tolerance.
  • Choose your toppings carefully (see below).
  • Try a slice when you are stable; watch your portions!

Some chains such as MOD Pizza in the U.S. post all their ingredient and allergen information on-line. Their gluten-free crust is low FODMAP (not the cauliflower one). Their “Red Sauce” is not. It is up to you to pick and choose your toppings carefully.

i Fratelli Pizza is a chain in Texas and has confirmed their crust ingredients, which are low FODMAP: Brown rice flour, tapioca flour, sorghum flour, potato starch, eggs, evaporated cane juice, sunflower oil, salt, baking powder, dry active yeast and xanthan gum.

The point is you never know where you might find low FODMAP pizza.

woman holding pizza toward camera

Supermarket Ready-Made Pizza

Our Shopping List Guru, Vanessa Vargas RD is always on the lookout for supermarket products that are low FODMAP. Right now, she has this to recommend:

  • Against The Grain Three Cheese Pizza (frozen): Please be aware that in addition to tapioca starch and eggs, this crust is heavily based on cheese. Please monitor your lactose-intake with these.
  • Against The Grain Cheesy Jalapeno Pizza (frozen): Please be aware that in addition to tapioca starch and eggs, this crust is heavily based on cheese. Please monitor your lactose-intake with these.
  • California Pizza Kitchen Margherita Recipe Gluten Free Pizza (frozen)
  • Spinato’s Gluten Free Mozzarella Cheese Pizza (frozen)

Frozen & Shelf-Stable Crusts

Frozen crusts can help you get pizza on the table fast! Just crank up the oven and add your favorite toppings. Some are already formed into discs. Some come as frozen dough balls.

Packaged/Box Mixes

Boxed mixes require you to “make” the crust, but provide a shortcut by presenting you with the dry ingredients ready mixed. I am not a fan, but they might do the trick for you.

neapolitan style pizza in oven and on peel
Have a wood-fired oven? We’ve got recipes for you! Unfortunately a boxed mix is not going to give you results like this.

Homemade Low FODMAP Pizza

There was no way I could see myself creating just one pizza crust. Some of us want pizza tonight and want quick, easy and nothing fancy in terms of ingredients and equipment. And then there are pizza fanatics who want to make the best possible pizza they can and are willing to put in the time, expense and effort. 

neapolitan style pizza on wooden board
A classic Margherita pizza never goes out of style: pizza sauce, mozzarella & fresh basil.

Use The Flour Called For

We have several pizza dough recipes. Each will call for a specific flour. Please use the flour that is listed, or we cannot guarantee results. Please do not write me and ask me if you can use another flour. Of course you “can”, but I have no idea how the texture, flavor or manageability of your dough will turn out. Don’t waste your time and money.

What Kind Of Yeast Do I Need?

We use both active dry yeast as well as instant yeast in our Test Kitchen here at FODMAP Everyday®. Use what is called for in individual recipes. Stocking both will allow you to make any of our yeast-based recipes. I use SAF and also RedStar brands most often, and sometimes Fleischmann’s.

Do Pizza Stones Make Better Pizza?

Pizza stones are made out of various stone and ceramic materials. You preheat them in a hot oven and you bake your pizza directly on them. They make a better pizza than when placing your pizza crust on a metal pizza pan or sheet pan. If you want to buy a pizza stone, I like this one: FibraMent-D Pizza Stone. It is large and rectangular, giving you plenty of space, and it conducts heat well.

Pizza stones do not, however, hold a candle to heavy steel surfaces like a 3/8-inch thick Baking Steel. Baking steels can be super-heated to higher temperatures, which in turn makes better pizza (see below).

baking steel
We stand by our recommendation for using a baking steel to cook pizza in home ovens. It makes all the difference.

What Is So Special About A Baking Steel?

Professional pizza ovens fire up to 900°F (1652°C) and allow fast cooking of pizza, encouraging blistering and that professional texture and look. Without a special oven, us home pizza makers have to improvise.

A baking steel is an incredibly well-made product that you can super-heat to re-create the high temperatures of a commercial pizza oven. It is not the same, but it is far better than anything else using your home oven. They are pricey, but I love the griddle version, which is double-sided and made by a company called Baking Steel.

The griddle side with the groove can be used on top of the stove for pancakes, bacon and eggs, grilled cheese and burgers and as a “plancha” (like a griddle) for steaks and other proteins, as well as vegetables. It can be used on gas, electric and induction cooktops.

The flat side can be used in the oven for breads, pizzas – even pies! Put your pie plate on top of this for encouraging bottom browning.

The patented version I recommend, the Baking Steel Griddleis 18-inches by 14-inches by 3/8-inch (46 cm by 35.5 cm by 1 cm) and weighs 25 pounds (11.34 kg). It often has a waitlist and has to be pre-ordered. It is worth it.

Preheat Your Stone Or Steel 

Your pizza stone or steel will work immeasurable better when it is preheated in your oven. Start the baking steel in your cold oven, set the oven temperature, and preheat it for an hour. Yes, an hour. Extreme? Maybe, but if you have invested in a stone or baking steel, I assume you are willing to do what it takes to make the best possible pizza. Temperatures are given in individual recipes, but typically I call for 500°F (260°C).

To super-heat your Baking Steel, you can also turn on the broiler briefly after it preheats, to get it super hot.

very cheesy pizza slice being lifted up
Did you know that many cheeses are low FODMAP? Read our article, Is Cheese Low FODMAP?

Low FODMAP Pizza Toppings

Any of our pizza crust recipes can be topped minimally or elaborately. The main crust recipes are presented very simply. You can use this list below for ideas and inspiration. And of course, you can use your Monash University and FODMAP Friendly apps to assess other ingredients and combinations.

Pay special attention to stacking FODMAPs. Please review What Is Low FODMAP Stacking?

Favorite Pizza Toppings

Here are popular individual pizza toppings for non-FODMAPers:

  • Pepperoni – More below.
  • Mushrooms – More below.
  • Sausage – More below.
  • Bacon
  • Ham
  • Extra cheese – Many cheeses are low enough in lactose to be considered low FODMAP.
  • Black olives – Only trace amounts of FODMAPs have been detected.
  • Green bell peppers – 52 g serving size is low FODMAP.
  • Red bell peppers – No FODMAPs have been detected.
  • Pineapple – 140 g serving size is low FODMAP.
  • Spinach – 75 g serving size is low FODMAP for both baby & mature spinach.
  • Chicken
  • Oregano
  • Hot pepper flakes
  • Garlic – More below.
  • Onions – More below.

One look at the list above and some stand out as problematic for those of us following the low FODMAP diet, particularly mushrooms, pepperoni, sausage, garlic and onions, so let’s take a look.

Low FODMAP Pizza Topping Substitutes

Low FODMAP Mushroom Choices: There are ways to enjoy mushrooms on the low FODMAP diet. Oyster mushrooms have a very generous low FODMAP serving size of 75 g or 1 cup. That is plenty to sauté and add to your pizza! You can also add canned, drained mushrooms – up to 75 g.

Low FODMAP Easy Pizza with Pepperoni on round wooden board
Read labels! You can find low FODMAP pepperoni & sausage for your pizza.

Pepperoni & Sausage: Here you have to read labels and look for garlic and onion, in particular, as well as high FODMAP fillers. Review our article on How To Decipher “Natural Flavors” & “Spices” on Food Labels for the Low FODMAP Diet. Rules vary depending on where you live. Our articles on Bacon and Ham also have lots of info on cured meats. You absolutely can find low FODMAP pepperoni and sausages. Some of them have high FODMAP ingredients listed, but they are less than 2%, which means the ingredient is unlikely to be a trigger.

Garlic For Pizza: OK, let’s look at garlic and pizza. A lot of pizza parlors here in the U.S. have dry, granulated garlic powder in a shaker on the counter for customers to add on their own. This would be a very high FODMAP garlic product. But, the lab tested and certified low FODMAP FreeFod Garlic Replacer is the perfect substitute for garlic, in my opinion. Sprinkle a little on your own homemade pizza and you will get your garlic fix. If you want a low FODMAP substitution for garlic salt, try Smoke ‘n Sanity Essence of Garlic Salt. And of course, you can use Low FODMAP Garlic-Infused Oil, made with olive oil, throughout the pizza making process.

Some pizza parlors offer fresh garlic as an “add-on” from their toppings selection. This would also be high FODMAP. There is no direct substitute for slices of fresh garlic or chopped fresh garlic, but you can use the FreeFod Garlic Replacer as described above and/or use Low FODMAP Garlic-Infused Oil (based on olive oil, please) to drizzle on top.

Onion For Pizza: If you have passed your fructans Challenge, you could sauté a mess of onions and top your pizza; or use raw, if that is what you like. For the rest of us, we have to be more creative. Our Low FODMAP Onion-Infused Oil is the perfect drizzle for your pizza, and once you make it, you will find many other uses for it. You could also use Smoke ‘n Sanity Essence of Onion Salt or Freefod Onion Replacer as a sprinkle. And of course, sautéed scallion greens are low FODMAP and can be used.

Classic Low FODMAP Toppings

Of the others listed, baconextra cheese, black olives, green peppers, pineapple, spinach, chicken, oregano and hot pepper flakes, it should be very easy for you to use these alone or in combination by reviewing your apps and applying stacking protocol. 

Our All About Bacon & FODMAPs article might be helpful, as will be our article titled Is Cheese Low FODMAP? which teaches you how to tell if ANY cheese is low FODMAP.

grating cheese over pizza by hand

Low FODMAP Pizza Topping Combos

Here are our favorite combos; check for FODMAP content (in sausage for instance and watch stacking):

  • Margherita – the Italian flag colors of red, green and white. A classic hailing from Naples. Use true San Marzano tomatoes, fresh mozzarella, fresh basil and a drizzle of olive oil.
  • White Pizza – Top crust with Low FODMAP Ricotta, shredded mozzarella and Parmigiano Reggiano. Drizzle with Low FODMAP Garlic-Infused Oil, made with olive oil, a little dried oregano and hot pepper flakes.
  • Meat Lover – Low FODMAP pepperoni, low FODMAP sausage and ground beef. We like adding sautéed scallion greens and green peppers to all that meat, along with pizza sauce and mozzarella.
  • Ham & Pineapple – Pizza Sauce, ham, pineapple and mozzarella (not my choice, but I know you lovers are out there).
  • Scampi & Arugula – Shrimp sautéed in butter flavored with FreeFod Garlic Replacer, fresh baby arugula, and hot pepper flakes. Brush the crust well with Low FODMAP Garlic-Infused Oil, made with olive oil before adding toppings.
  • Sausage & Kale – Spicy Italian sausage, pizza sauce, mozzarella, sautéed kale and a sprinkle of Romano cheese.
  • Breakfast Pizza – Egg on pizza? Yes! We like a classic tomato and cheese pie with the addition of bacon and a fried egg.
  • New Haven-Style White Clam – Scatter shredded mozzarella on the crust; toss drained, chopped fresh clams with Low FODMAP Garlic-Infused Oil, made with olive oil, and dried oregano, and scatter over cheese. Top with Parmigiano Reggiano. After it comes out of the oven, sprinkle with a little fresh chopped parsley and red pepper flakes.
closeup of clam pizza slice held in hand
Our version of New Haven style clam pizza – made low FODMAP!
  • BBQ Chicken – Use BBQ sauce instead of tomato sauce; add rotisserie chicken, scallion greens and a combo of mozzarella and smoked gouda.
  • Buffalo Chicken – Toss rotisserie chicken with hot sauce and use blue cheese along with mozzarella.
  • Taco – Crumbled corn chips on pizza? Yes, along with low FODMAP amounts of black beans, salsa and avocado. Add rotisserie chicken, too, if you like.
  • Salad Pizza – Top a classic or white pizza with a salad made with baby lettuces, black olives and drained, canned baby artichokes, tossed with a tangy vinaigrette.
  • Mushrooms & Peppers – Top with sautéed oyster mushrooms and green and red peppers.
  • Pesto Pizza – Use our Low FODMAP Basil Pesto instead of Pizza Sauce and add mozzarella and Parmesan. Garnish with fresh basil leaves and fresh sliced tomatoes.
  • Pesto Prosciutto Artichoke Pizza – there is a low FODMAP serving size of canned and drained artichokes and they are fantastic on pizza along with our Low FODMAP Basil Pesto.
raw pizza going in oven featuring artichokes, prosciutto and pesto
Dust your wooden peel with flour for a successful “launch” into the oven.

The BEST Way To Reheat Pizza!

Ok, ok, we know that we tell you in our recipes to serve our pizzas right away and we do believe they are best this way. But we also know that leftover pizza is a thing. And we’ve got to tell you that reheated sausage pizza for breakfast with a fried egg is a thing of beauty.

But what is the best way to reheat pizza? It is not in the microwave, unless you like limp, floppy pizza. You could turn on the oven, but that is a lot to do for one slice.

Some folks have had great success with their air fryer, but this will work best if you have an extra large one.

Use A Large Skillet & Cover

But all of you have a skillet and we think the absolute best way to reheat pizza is on top of the stove.

Many years ago Anthony Falco of Roberta’s in Brooklyn, NY popularized this approach, Reddit went crazy, and we have never looked back to any other technique.

Start with a cold nonstick skillet. Place pizza slice(s) in there – leaving space all around – and heat on low-medium heat for a couple of minutes or until the bottom crisps up. Then add a few drops of water to the pan – it should sizzle – and immediately cover the pan and turn heat down to low.

About 1 minute later you will have hot, reheated pizza with a crisp bottom and melty cheese on top.

We sometimes take it one step further and flip the pizza top side down and the cheese browns and crisps up like the little bits of cheese that hit the pan when you make grilled cheese. You end up with an ugly slice, but the taste and texture are amazing.

COMING SOON!

In an effort to get you started with low FODMAP pizza information, we have published this article as is, but know that it will be updated with more recipes! Check back often – or sign up for our newsletter and you will be the first to know. Sign-Up on the Home page.

Our Pizza Recipes & Info

These are ready and waiting for you:

 

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