Low FODMAP Pizza 2.0
This recipe for Low FODMAP Pizza 2.0 is for those who are willing to put a little more time, money and effort into their pizza making process. For this recipe you need Better Batter flour, which contains pectin, as well as Expandex, which is modified tapioca starch. Both are low FODMAP and give this pizza the perfect chew. We also recommend using a ceramic pizza stone or baking steel.
Low FODMAP Serving Size Info: Makes 2, 10-inch to 11-inch (25 cm to 28 cm) pizzas; we suggest 4 servings total, but it will depend on toppings
Ingredients:
Pizza Dough:
- 2 1/3 cups (385 g) Better Batter Flour, plus extra
- ¼ cup (36 g) Expandex
- 1 tablespoon instant yeast, such as SAF brand red label
- 1 ½ teaspoons sugar
- 1 teaspoon salt
- ¼ teaspoon xanthan gum
- 1 ¼ cups (300 ml) plus 1 tablespoon warm water, 120°F to 125°F (48°C to 52°C)
- 1/3 cup (75 ml) extra-virgin olive oil, plus extra
Toppings & Sauce:
- 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:
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For Making By Hand: Whisk together 2 1/3 cups flour, Expandex, instant yeast, salt, sugar and xanthan gum in a large bowl to aerate and combine. Add the warm water, 1/3 cup (75 ml) 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.
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For Making With A Stand Mixer: Place 2 1/3 cups flour, Expandex, instant yeast, salt, sugar and xanthan gum in stand mixer bowl fitted with flat paddle attachment and mix on low to aerate and combine. Add the warm water, 1/3 cup (75 ml) 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.
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Transfer the dough to an oiled container with a tight-fitting lid, or a greased bowl. Coat the dough lightly with olive oil and cover tightly with lid or with plastic wrap over bowl. Place in a warm, draft-free area to rise for 1 ¼ hours.
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About halfway through this rising period position oven rack in hottest area of oven and place your ceramic pizza stone or baking steel on the rack. Preheat oven to 450°F (230°C). You want your stone or steel to preheat for about an hour before you launch your pizza onto it.
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Meanwhile, prep your sauce and toppings. Pizza Sauce should be room temperature, or at least not cold.
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After 1 ¼ hours the dough should have risen and look quite expanded and puffy, not quite doubled in volume. Remove dough from container or remove plastic wrap and place the dough on a lightly floured surface; sprinkle a little flour on top, too and lightly coat your fingers. Knead the dough by hand a little bit until it is smooth then divide in half. Cover the unused half with plastic while you work with the first half.
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Form dough into a smooth ball, then roll out on a lightly floured surface with a lightly floured coated rolling pin to about a 10-inch (25 cm) diameter, or pat out with floured fingers (that’s what I do). Move the dough around frequently to prevent sticking and use a little extra flour as needed. Create a slightly raised edge around the perimeter.
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Dust a pizza peel with flour, slide the pizza crust onto the peel, brush the top with olive oil and launch the pizza onto the preheated stone or baking steel in the oven.
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Bake for about 6 to 8 minutes or so until the bottom begins to color and crisp up. The crispness is more important than the time. It is okay if some bubbles form on top.
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(At this point, the crust is par-baked and can be cooled, wrapped tightly in plastic wrap, slipped into a large zip top bag and frozen for one month. If freezing, defrost at room temperature and continue with the recipe as follows).
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To Finish Pizza: Quickly remove pizza crust from oven with pizza peel. Close oven door so that the oven retains heat. Brush the edges of the crust with extra olive oil then spread about 1/2 cup (125 g) of sauce over crust, leaving about a half an inch border of crust. Scatter cheese and any toppings over the sauce. Re-launch bake onto stone or steel and bake for about 6 to 8 minutes or until cheese is melted and beginning to bubble and crust is browned and crisp. Serve immediately. Now repeat for second pizza.
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.