Low Fodmap Vegetarian Pizza Ideas
My husband and I love making our own pizza at home. It is good to know what ingredients are on my pizza so I am less likely to have IBS symptoms. I also like to make plant based pizzas for myself so having it where everyone can top their own pizzas or portion of their pizza makes it so everyone can have the toppings that they like!
Once I learned that onions trigger my IBS symptoms, I watch my portion sizes of them and my tolerance has improved with time but I still like to add just a modest amount on top of my pizza while my husband may want to add a lot so having individual pizzas makes it easy. Our grandchildren also have fun making their own pizzas and putting on their favorite ingredients!
Let’s talk a little about the components of a tasty low fodmap, plant based pizza using seasonal ingredients.
Low Fodmap Pizza Toppings
I like to use seasonal pizza toppings when I can. Here are some ideas for seasonal vegetables and fruits that you can use year round ideas to use. Yes, fruits also make great toppings for pizza also, especially for a dessert pizza but they also can be savory. You can also check out the combinations for my pizza crust recipe below for inspiration. The number of pizza combinations that you can make are endless! I love using the Monash University Low Fodmap App for portions sizes and ideas.
Since garlic and onion are a staple for a pizza but many people with IBS are sensitive to them, substitute garlic oil and the green portion of scallions.
Here are some of those seasonal topping ideas:
Fall Pizza Toppings
- Apples (1/8 cup per person)
Winter Pizza Toppings
- Winter Squash
- Sweet Potatoes
Spring Pizza Toppings
- Green portion of green onion
Summer Pizza Toppings
- Yellow Squash
- Red Bell Pepper
- Most mushrooms are high in polyols so until you know if they cause you symptoms, you will feel best if you limit them until the challenge phase.
Plant Based Pizza Protein Toppings
- Roasted Tofu
- Cooked and crumbled tempeh or Hempeh
- Low fodmap nuts such as almonds, macadamias, pecans, pine nuts, walnuts (use low fodmap portion)
- Low fomap seeds such as chia, flax, poppy, pumpkin, sesame and sunflower (use low fodmap portion)
- Roasted lentils/garbanzo beans (use low fodmap portion)
- Vegetarian meatballs/sausage (gluten free and low fodmap)
- Black or green olives
- Avocado (1/4 of a sliced
- Red pepper sprinkles
- Fresh and dried herbs such as thyme, oregano, parsley, basil, cilantro, rosemary and more!
Low Fodmap Pizza Sauces
Things to look for in a pizza sauce for those of us who are trying to limit high fodmap ingredients that trigger symptoms include looking for garlic, onions, excess fructose, most mushrooms and green peppers.
Here are some low fodmap sauce ideas:
- Going without sauce like my pizzas that I am sharing today.
- Garlic oil from Fody Foods makes it easy to have all the flavor of garlic without the unpleasant symptoms for some of us.
- Pesto made with garlic oil (garlic free)
- Homemade pasta sauce with the green portions of green onion and garlic oil or you can try one of these already made sauces Fody Pasta Sauce and Nellinos with a touch of lavender.
Low Fodmap cheese
Hard cheeses are all low in lactose which can be a fodmap trigger for many people with IBS. Soft cheeses like ricotta or fresh mozzarella contain lactose and should be eliminated during the first and part of the second phase of the low fodmap diet if a lactose free version is unavailable. Vegan cheese may be a good substitute depending on the ingredients.
A pizza without cheese or vegan cheese may also be an option if you have some interesting toppings and sauce!
Low Fodmap Pizza Crusts
Since many people with Irritable Bowel Syndrome (IBS) who are sensitive to wheat are triggered by the carbohydrate (fructan) portion of wheat and not gluten (which is a protein portion of wheat), it is possible for someone with IBS to have bread or a pizza crust made from old fashioned sourdough. This is because the sourdough “starter” breaks down the fructans in a long fermentation. However, the sourdough option will not work for someone with celiac disease unless it is a certified gluten free sourdough.
You will often see xantham gum used in gluten free baking recipes. This ingredient gives the dough a consistency that is missing from the gluten free doughs to make it a good pizza crust.
Not all gluten free flours and products are low in fodmaps. Read the ingredient list carefully on gluten free products to make sure that you don’t get any hidden fodmaps if you are sensitive to them.
If you are looking for a gluten free or low fodmap pizza crust, here are a few ideas:
My Gluten Free Low Fodmap Pizza Crust
I made this pizza crust for a gluten free class that I created for the North Carolina Arboretum. It also works for someone follow the first phase of the low fodmap diet. A little almond flour has been added to give the crust a good flavor and texture but in a low enough amount that this recipe that the recipe is still low fodmap! I used eggs in my recipe to help with consistency. If you want the recipe to be vegan, try vegan egg substitutes or flax egg recipe and experiment with the consistency.
½ cup corn meal (can substitute millet flour)
1 ½ cup brown rice flour
¾ cup tapioca flour
¼ cup corn starch (can also use arrowroot starch or tapioca starch
2 tablespoon almond meal
2 teaspoons xanthan gum
1 ½ tablespoon sugar
1 package dry yeast
1 cup warm water (70-110 degrees)
¾ teaspoon salt
2 ½ tablespoon olive oil
2 eggs beaten
Two Large Bowls
My three topping combinations of toppings:
Chopped broccoli flowerets, walnuts, chopped green onions and cheddar cheese
Sliced red bell peppers, jalapenos and garlic oil
Chopped tomato, Kalamata olives, chopped spinach, fresh basil and feta
Place corn meal, brown rice flour, tapioca flour, corn starch, almond meal, xanthan gum in a bowl and mix lightly.
In a very large bowl, add warm water, yeast and sugar. Let set for a few minutes until bubbly, and then add salt, olive oil and eggs. Lightly add the flour and let rest for a bit in the bowl.
Meanwhile preheat oven to 425 degrees. Get pizza toppings ready. Cut a piece of parchment paper the size of pizza pan and lightly grease the paper with olive oil. Then lightly drop the pizza crust onto pan (this dough is sticky so you will either need to grease your hands or dip lightly in rice flour) and lightly spread the dough onto pan making a nice edge. (don’t overwork the dough). Add toppings. Bake for about 10-15 minutes until crust and cheese are browned and pizza is done in the middle. Makes four mini pizzas or one 12-14 inch pizza.
Check out some other topping ideas below in one of my previous blog posts. I you find that you are sensitive pear or until you find out if it is one of your trigger foods during phase one of the low fodmap elimination diet, try apple to make this fruit and blue cheese pizza with walnuts.
I hope that you enjoy these individually sized pizzas as much as me and my family do! As an Asheville registered dietitian nutritionist working with people with GI health conditions, I love sharing ideas to help make things easier by sharing delicious recipes. It’s time to have a pizza party!