Looking for a restaurant-worthy dinner you can make at home? Whether you're cooking up a date-night extravaganza or planning out your movie night menu, this easy low FODMAP Mediterranean pizza will hit the spot!
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When my husband and I started dating, there was a Greek restaurant a few blocks away from us that made the most phenomenal pizza! Before we met, I hadn't tried a Mediterranean-style pizza before, so I was shocked when I discovered what I'd been missing.
I think the magic is in the mix of sweet and salty flavours. While veggies on pizza are always great (that makes it a salad, right?), roasting your vegetables gives them a distinctly sweet flavour. When you combine that with the saltiness of the olives and goat cheese, you'll get an explosion of flavour your taste buds will love!
Roasting vegetables for pizza can be a pain! So I usually try to pair up this pizza in my weekly menu with a standard meat and potatoes dish so I can pilfer the leftover vegetables. If you don't have any roasted veggies on hand, I've included roasting instructions in the recipe below!
Heads up! If pizza is your jam, make sure to check out my low FODMAP pizza ebook! It's packed with a ton of pizza sauces, two crust options, and a huge range of topping ideas. Plus, I've included the FODMAP math for each recipe, so you can answer pizza's siren call without the tummy ache!
Keep it FODMAP friendly
Brace your taste buds, friend! This epic low FODMAP Mediterranean pizza is about to rock your socks! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First, you're going to need some pizza dough! If you're in the elimination phase of the low FODMAP program, you need to use a gluten-free crust. Make sure to check the label for other high FODMAP ingredients like chicory root/inulin, high FODMAP flours like almond and amaranth flour, and sweeteners like honey.
You can also make your own dough! I usually use my low FODMAP no-rise pizza dough. I like it because it makes a skinny crust, but still has a little fluff to it. It also has no FODMAPs (sold!).
Next up, pizza sauce. You have a few options here as well. First, you can try a pre-packaged sauce like Fody Food Co.'s Monash certified low FODMAP marinara sauce.
According to Monash University, Fody's marinara sauce is low FODMAP in servings of 1/4 of a jar (125 g) per sitting. 3/4 of a jar is high in the FODMAP fructan.
You can also use my instant low FODMAP marinara sauce. This sauce is low FODMAP in servings of 1/4 cup per sitting (56 g). Or you can use tomato puree with a sprinkle of salt, which is low FODMAP in servings of 92 g per sitting.
According to Monash, canned tomatoes are high FODMAP in servings of 3/4 cup (115 g). Both homemade options are high in the FODMAP fructose (not fructan) if you go over the limit.
We'll be using 1/2 cup of marinara sauce total, which works out to 14 g per serving. So, no matter which sauce you choose, you'll be within Monash's recommended range.
Heads up, the FODMAP math for this recipe was calculated using my instant low FODMAP marinara sauce.
Next up, cheese! We'll be using two kinds of cheese for our Mediterranean-inspired pizza – mozzarella and goat cheese. According to Monash, both types of cheese are low FODMAP in servings of 40 g per sitting, but this is based on dietary information, not FODMAP content.
The Monash app clarifies that mozzarella cheese is moderately high in lactose in servings of 4 cups (630 g). While goat cheese is high in lactose at 2 cups. We'll be using 1/4 cup of each cheese total. This won't add anything notable to your FODMAP load.
We'll also be using roasted red peppers. According to Monash, red peppers don't have any detectible FODMAPs. So these won't add anything to your FODMAP load. But while they don't have any FODMAPs, red peppers do contain a chemical called capsaicin. Heads up, this chemical can cause heartburn in some people.
Next up, zucchini. According to the Monash app, zucchini is low FODMAP in servings of 1/3 cup (65 g) per serving. Servings of 1/2 a cup (75 g) are high in the FODMAP fructan.
We'll be using 1/4 cup of zucchini total. This works out to 12 g of zucchini per serving, which is well within Monash's recommended range.
Last but not least, black olives. Monash has determined black olives only have trace amounts of FODMAPs, so you can load up your pizza with these salty gems without adding anything to your FODMAP load.
Wondering how this low FODMAP Mediterranean pizza stacks up? Check out the notes below to see how many servings of each FODMAP group is in 1/4 of this recipe.
Fructose = 0.5
Lactose = 0
Fructan = 0.2
GOS = 0
Polyol = 0
Want to try this tasty low FODMAP Mediterranean pizza? Don't forget to PIN THIS RECIPE for later!Print
Your whole family will agree this easy low FODMAP Mediterranean pizza is made of magic!
- Preheat your oven to 450 degrees. If you're using a pizza stone, let it warm up for at least 45 minutes.
- Roll out your pizza dough on a lightly floured surface. Transfer the dough to a piece of parchment paper (for a pizza stone) or a pizza pan.
- Place your sauce in the center of the pizza and gently spread it out toward the edge of your pizza (don't forget to leave room for your crust). Sprinkle your pizza with mozzarella, followed by the veggies, and top with goat cheese. Bake for 6-8 minutes or until the bottom of the pizza is golden brown.
Recommended low FODMAP serving size – 1/4 pizza
If you don’t have any roasted veggies on hand, cut the zucchini and red peppers so they’re roughly the same size and bake them at 400 degrees for 20-30 minutes (or until soft)
- Category: appetizer, lunch, dinner
- Method: baking
- Cuisine: italian, american
- Serving Size: 1/4 pizza
- Calories: 234
- Sugar: 2 g
- Sodium: 737 mg
- Fat: 14 g
- Saturated Fat: 5 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 19 g
- Fiber: 1 g
- Protein: 10 g
- Cholesterol: 30 mg
Keywords: Mediterranean pizza, gluten-free Mediterranean pizza
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