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Easy Low FODMAP Pizza

Easy Low FODMAP Pizza

Our Easy Low FODMAP Pizza recipe is the simplest and most straight forward of our pizza recipes. My goal with this recipe was to help you make delicious low FODMAP pizza with readily available ingredients and minimal time.

Course: Dinner & Lunch
Cuisine: American, Italian
Prep Time: 15 minutes
Cook Time: 25 minutes
Resting Time: 1 hour 20 minutes
Total Time: 2 hours
Makes: 4 Servings
Calories: 524 kcal
Author: Dédé Wilson

Ingredients:

Pizza Dough:

Sauce & Toppings:

  • 1 cup (240 g) Low FODMAP Pizza Sauce
  • 8- ounces (225 g) shredded or thinly sliced low-moisture mozzarella
  • Low FODMAP pepperoni
  • Sautéed red or green peppers or oyster mushrooms
  • Other low FODMAP toppings
  • Fresh basil leaves; optional - to be added after baking

Preparation:

  1. For the Dough: Take two clean, heavy-duty aluminum rimmed half-sheet pans and generously coat with the extra olive oil. Line each pan with a piece of parchment paper cut to fit (yes, place it over the oiled surface); lightly flour the top of the parchment; set aside.

  2. For Making By Hand: Whisk together flour, instant yeast, baking powder, salt, xanthan gum and sugar in a large bowl to aerate and combine. Add the warm water, vinegar and 2 teaspoons of olive oil and begin to stir together with a sturdy wooden spoon until a wet dough forms, then beat vigorously until mixture looks like a soft, somewhat wet batter with a little elasticity.

  3. For Making With A Stand Mixer: Place flour, instant yeast, baking powder, salt, xanthan gum and sugar in stand mixer bowl fitted with flat paddle attachment and mix on low to aerate and combine. Add the warm water, vinegar and 2 teaspoons of olive oil and mix on low-medium speed until a wet dough forms, then turn speed up to medium to medium-high and beat until mixture looks like a soft, somewhat wet batter with a little elasticity.

  4. Divide dough in half and scrape each half onto one of the prepared pans in the center of the parchment paper, making a rounded mound. Put a little olive oil on your palms and fingers and gently coat the balls with oil and coax them into a nice squat ball shape. Cover each dough ball with a piece of plastic wrap pressed right on the dough surface and place in a warm, draft free area to rise for 1 hour.
  5. Meanwhile, prep your sauce and toppings. Pizza Sauce should be room temperature, or at least not cold.

  6. After 1 hour, remove plastic wrap from dough, coat fingers and palms with a little of the extra olive oil and press each dough ball into an 11-inch (28 cm) round right on the parchment. Cover with clean plastic wrap and allow dough to rise for about 20 more minutes while your oven preheats.
  7. Position 2 racks in the two hottest areas of your oven – or one rack in hottest area, if you are baking them one at a time. Preheat oven to 475°F (240°C).
  8. Bake the pizza crusts for about 15 minutes, rotating front to back and from one rack to the other halfway through baking. The crust should have begun to take on a light golden color and you should be able to lift the crust from the parchment and feel a dry crust on the bottom that is beginning to crisp. Go by my recommended visual cues and make sure the crust has begun to “set” and taken on some golden color and crispness, regardless of the time.

  9. For Freezing Crusts: If you want to cool and freeze the crusts, this is your stopping point. Remove pans from oven and remove crusts from pans, cooling crusts on racks. Once they have cooled, place in large zipper top bags and freeze for up to one month, taking care not to bend or crush. Each can get its own bag, or separate with a piece of parchment paper and use one bag. When ready to use, Position 2 racks in the two hottest areas of your oven. Preheat oven to 475°F (240°C).

  10. Lightly oil two clean, heavy-duty aluminum rimmed half-sheet pans. Place frozen crusts on pans, add toppings as described below and cook until desired level of doneness.
  11. For Using Crusts Immediately: Quickly lift crusts off of parchment papers and discard papers. Place crusts back on oiled pans, crisped side down.

  12. For Assembly: Quickly, so that pans retain heat, brush the edges of the crust with extra olive oil then spread about 1/2 cup (125 g) of sauce over each crust, leaving about a half an inch (12 mm) border of crust. Scatter cheese and any toppings over the sauce. Bake for about 6 to 8 minutes or until cheese is melted and beginning to bubble and crusts are browned and crisp. Serve immediately.

Notes:

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Canned Tomatoes: Monash University has lab tested canned tomatoes and they are low FODMAP at 92 g or 3.2-ounces, which they say is about 3/5 of a cup. Moderate FODMAPs kick in at about 3/4 cup or 115 g, at which point fructose can become an issue.
  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Pecorino Romano have been lab tested by Monash University and are low FODMAP in 40 g amounts.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
  • Tomatoes: Both Monash University and FODMAP Friendly have lab tested common, beefsteak tomatoes. Monash University lab tests have shown no FODMAPs. FODMAP Friendly gives them a “Pass” at ½ cup (75 g) portions. Cherry tomatoes and Plum (Roma) tomatoes have also been tested by Monash and FODMAP Friendly. Both Monash and FODMAP Friendly recommend 75 g of cherry tomatoes as a serving (about 5 or ½ cup) and 75 g of plum or Roma tomatoes, which is about 1 small tomato or ½ cup.
  • Yeast: Yeast – fresh, dry and instant – are all low FODMAP.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Easy Low FODMAP Pizza
Amount Per Serving
Calories 524 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g5%
Sodium 1089mg45%
Potassium 200mg6%
Carbohydrates 85g28%
Fiber 4g16%
Sugar 3g3%
Protein 21g42%
Vitamin A 256IU5%
Vitamin C 4mg5%
Calcium 8mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.