Ready for a veggie-friendly pizza party? Topped with savoury roasted vegetables and a sprinkle of feta cheese, this low FODMAP veggie pizza will be a family favourite in no time!
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I have a love-hate relationship with pizza. I love the way it tastes, but I hate the way it makes me feel! But for some reason, I can't say no to the savoury deliciousness of a piping hot pie! – I blame my childhood obsession with the ninja turtles, but that's a whole other story.
I know if you're in the elimination phase, you don't have the luxury of throwing caution (and your intestines) to the wind. So I'm building up my low FODMAP pizza repertoire, so you have lots of low FODMAP options when it comes to answering pizza's siren call!
This veggie pizza is one of my favourites! I make it with left-over roasted veggies because admit it, they get weird in the fridge overnight, and you say you're gonna eat them, but you don't! Now they can have a delicious second life as your new favourite pizza!
I based this recipe off of the deluxe veggie pizza in my low FODMAP pizza recipe ebook. But you can use whatever you have on hand. Just remember to adjust your FODMAP math!
Keep it FODMAP friendly
Satisfy your pizza cravings with this savoury low FODMAP veggie pizza! Check out the notes below for tips on keeping this pizza FODMAP friendly!
First up, your pizza crust. If you're in the elimination phase of the program, you're going to need a gluten-free crust. You have a few options here.
You can use a pre-packaged gluten-free pizza dough mix. Just remember to check the label for other high FODMAP ingredients.
You can also make your own mix. I made this recipe using my low FODMAP no-rise pizza dough. It makes a skinny to medium crust depending on how you roll it. But it's nice and fluffy in the middle.
Heads up, I used my pizza dough for my FODMAP math (this recipe has no FODMAPs – sweet!). If you use something else, don't forget to adjust your FODMAP math.
Remember, when using gluten-free products and recipes we're trying to avoid the FODMAP fructan in wheat, not gluten itself!
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 of these 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, mozzarella. According to the Monash app, mozzarella is low FODMAP in servings of 1/4 cup (40 g) per serving. But this is based on nutritional recommendations, not FODMAP content. Mozarella contains moderate amounts of lactose in servings of 4 cups (630 g) per sitting.
We'll be using 1/2 a cup of mozzarella total, which works out to 20 g per serving. This won't contribute anything notable to your FODMAP load.
We'll also be using feta cheese. Heads up, Monash has determined feta cheese only has trace amounts of FODMAPs per serving, so you can add a little extra without adding to your FODMAP load.
Next up, eggplant. Eggplant is low FODMAP in servings of 1 cup (75 g) per sitting. Servings of 2.5 cups (182 g) or more are high in the FODMAP sorbitol.
Our recipe calls for 1/4 cup of eggplant, which works out to 5 g per serving. This is well within Monash's recommended range.
We'll also be using 1/4 cup of red peppers. According to Monash, red peppers don't have any FODMAPs. But they do contain a chemical called capsaicin. This chemical gives peppers their spicy kick, but it can also cause heartburn in some people.
Last but not least, oyster mushrooms. While most mushrooms are high FODMAP, oyster mushrooms are low FODMAP in servings of 1 cup (75 g). Servings of 2.2 lbs are high in the FODMAPs sorbitol and mannitol.
We'll be using 1/4 cup of mushrooms total, which is well within the recommended range.
You are what you eat! Check out the notes below to see how many servings of each FODMAP group are in 1/4 of this pizza. You can read more about FODMAP stacking and how to avoid it here.
Fructose = 0.4
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0.2 (mannitol and sorbitol)
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Brace your taste buds, friend! Your whole family is going to love this savoury low FODMAP veggie pizza!
- 1 low FODMAP pizza crust
- 1/2 cup low FODMAP marinara sauce
- 1/2 cup mozzarella cheese
- 1/4 cup roasted eggplant, cut into strips
- 1/4 cup roasted red peppers, cut into strips
- 1/4 cup oyster mushrooms, chopped
- 1/4 cup feta cheese, crumbled
- Preheat your oven to 450 degrees. If you're using a pizza stone, allow it to heat up for at least 45 minutes.
- On a lightly floured surface, roll out your pizza dough into a 10″ pizza. If your'e using a pizza stone, transfer the dough to a piece of parchment paper. If not, pop it onto your baking sheet.
- Place your marinara sauce in the center of the pizza and spread it outward. Leaving space around the edges for your crust. Top your pizza with mozzarella cheese and your veggies. Then sprinkle with feta cheese.
- Bake for 6-8 minutes, or until the bottom of the pizza is golden brown. Serve immediately.
Recommended low FODMAP serving size – 1/4 pizza
If you don't have any roasted veggies on hand, cut the eggplant and red peppers so they're roughly the same size and bake them at 400 degrees for 20-30 minutes (or until soft)
- Category: lunch, dinner, appetizer
- Method: baking
- Cuisine: italian
- Serving Size: 1/4 pizza
- Calories: 294
- Sugar: 6 g
- Sodium: 672 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 2 g
- Protein: 12 g
- Cholesterol: 18 mg
Keywords: veggie pizza, low FODMAP veggie pizza, gluten-free veggie pizza, deluxe veggie pizza
Curb your pizza cravings with this tasty low FODMAP veggie pizza! If you like this recipe, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
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