Good Ol’ Pizza…The Low-FODMAP Kind

Are you a pizza lover on the low-FODMAP diet like me?

If so, you probably mourned the loss of your favorite local delivery option on busy weeknights.

But mourn no longer, my friend! It’s not delivery, but this low-FODMAP pizza recipe is delicious. And even better: you can double the pizza sauce to use as a pasta sauce later in the week! Simply put it in the freezer until you are ready to use it on another Italian dish.

Utensils/appliances you’ll need for this meal:

  • One large nonstick baking sheet (or two smaller, round baking sheets…depending on your preferred crust style)
  • Cooking spray (if your pans aren’t nonstick)
  • Two mixing bowls
  • A rolling pin
  • Plastic wrap
  • These measuring cups
  • Measuring spoons
  • An oven!

The Crust

Ingredients you’ll need:

  • 1 package of Bob’s Red Mill Gluten-Free Pizza Crust (If you veer away from this brand, be sure to check ingredients before you buy. A lot of gluten-free pizza crust mixes contain onion/garlic powders.)
  • 1 packet of yeast (included with the crust mix)
  • 1 1/2 cups of warm water
  • 2 eggs
  • 2 tablespoons of olive oil

Directions (per the back of the pizza crust package!):

  • Before beginning your meal prep, preheat the oven to 425 degrees.
  • Combine the warm water and yeast in one of the mixing bowls; let sit for five minutes.
  • Stir in the remaining ingredients until completely combined, and then cover the bowl with plastic wrap. Let the dough sit in a warm place for about 15-20 minutes.
  • Place the dough in the middle of the baking sheet(s), cover with plastic wrap, and roll the dough flat with a rolling pin. (You can also use your own fingers in place of the rolling pin if you prefer…just be sure to wet them so the dough doesn’t stick!)
  • Remove the plastic wrap and place the crust in the oven, without sauce or toppings, for seven minutes.

The Sauce

After your dough is in the oven, get to work on the sauce.

Ingredients you’ll need:

  • One six-ounce can of tomato paste
  • 1 1/2 tablespoons of dried parsley
  • 1 teaspoon of garlic oil
  • 1 teaspoon of dried oregano
  • 1/4 teaspoon of sugar
  • Sprinkle of salt
  • Sprinkle of pepper
  • Seven ounces of water


  • Combine all ingredients in a mixing bowl. (Seriously. That’s it.)

The Pizza

Once your sauce is ready and the crust has been in the oven for seven minutes, take the crust out of the oven and turn it into a pizza!

Additional ingredients you’ll need, besides the crust and sauce:

  • Parmesan or mozzarella cheese (Keep your daily cheese limits in mind, especially if you love cheese like I do!)
  • Toppings of choice (I prefer a plain cheese pizza these days – if anyone can find a low-FODMAP pepperoni, you’ll be my friend forever – but you can add whatever you’d like as long as it’s low-FODMAP! Black olives, baby spinach, browned ground beef, pineapple…whatever you like.)


  • Put your sauce on the crust, put your cheese on the crust, put your toppings on the crust, and throw that baby back in the oven for 15-18 minutes!

That’s it, y’all! A yummy pizza within 40 minutes. I love a good side salad with mine (baby spinach, a tiny sprinkle of cheese, a few bacon bits, some shreds of carrot, and either Fody Food Co.’s Caesar or Garden Herb dressings or Live Free’s ranch dressing).

And if you just don’t have 40 minutes to bake, give Udi’s pre-made Gluten-Free pizza crust a try (we get them at Kroger). If you prep your sauce ahead of time and use one of these crusts, it’ll only take ten minutes to have dinner ready and on the table!

**Like what you’ve read so far? Follow and share IBS Takes Guts for more recipes and tips for living well on the low-FODMAP diet!**

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