Low FODMAP Grilled Pizza is gluten-free pizza made right on the grill. It is thin crusted, develops a nice char on the bottom and top (more on that later) and features varied, yet sparse, toppings. This is all about the grilled crust. For more pizza info, please read our article, Everything You Need To Know About Low FODMAP Pizza, which will link you to all of our fantastic pizza recipes: doughs, sauces and more.
Low FODMAP Serving Size Info: Makes about 10, 6-inch (15 cm) pizzas; 10 servings; 1 pizza per servings
Make The Sauce: If using whole canned tomatoes, put them through a food mill or pulse very briefly in blender just enough to break down. Take that tomato mixture, or the canned puréed/crushed tomatoes and pour into a pot. Whisk in the teaspoon FreeFod Garlic Replacer and salt until combined, then whisk in the oil. Bring to a simmer over low-medium heat and simmer, stirring often, until slightly thickened, about 5 minutes. Cool. Sauce made be made 3 days ahead and refrigerated in an airtight container.
For Making Dough By Hand: Whisk together the flour, cornmeal, yeast, salt, xanthan gum and sugar in a large bowl to aerate and combine. Add the warm water and 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 thick, moist batter.
For Making Dough With A Stand Mixer: Place the flour, cornmeal, yeast, 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 and 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 thick, moist batter.
Pick the dough up with two hands and/or a broad metal spatula and swiftly but carefully transfer it to the hot side of the grill. Brush the top with Low FODMAP Garlic-Infused Oil. Within a minute or so the crust will puff up and charred grill marks will appear on the bottom of the crust. Flip the crust over with your tongs and drag it over to the cool side of the grill. Brush the crust with more garlic-infused olive oil.
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.
• Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
• 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.