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Pizza is something I regularly find myself craving for, but which I find very hard to order or take away. If you have food intolerances eating out or ordering food kinda becomes a hassle. The difficulty for me lies in the fact that my pizza can’t contain any garlic or onion and thus basically has to be a low-FODMAP pizza. This is because I experience a mild reaction to the fructans group of the FODMAP diet.
Restaurants find this very difficult to deal with, and sadly often can’t provide me with the information I need. The result: I will just do it myself! And so can you, with this easy recipe for a low FODMAP pizza!
Easy low FODMAP pizza
If you’re craving comfort food like pizza, I assume that you won’t want to spend your afternoon in the kitchen making it. And that is why this pizza recipe is so perfect!
In a few simple steps: kneading dough, making sauce, cutting vegetables, and rolling out and topping your pizza…. The FODMAP pizza is ready to go into the oven and you just have to wait a few minutes for a delicious meal! And a calm belly.
Are you following the low FODMAP diet but are you still having symptoms? Do you have questions about your personal situation and can’t find the answer on the internet? I can help you! Click here for a free IBS-symptom evaluation.
Healthy low FODMAP pizza recipe
When you have one portion of the pizza, you will most likely not meet your recommended daily intake of vegetables. Ideally, this should be at least 250 grams. You could (and should) put some vegetables on your pizza, like bell pepper, oyster mushrooms, olives, spinach. But it is very hard to get your full 250 grams of vegetables on 1 pizza.
So it’s smart to have a green salad on the side with the pizza (or at least have some vegetables with your lunch!)
If you make a salad, go for a tasty variety of lettuce. Combine this with low-FODMAP vegetables like for example red pepper, tomato, corn, cucumber, grated carrot. Top the salad with extra virgin olive oil or balsamic vinegar as a healthy dressing.
Have you tried the pizza yet? What did you think? Let me know in a comment below!
Glutenfree (low-FODMAP) buckwheat pizza
Recipe by Positive Gut – positivegut.com
- oven grid
- Baking paper
- Dough roller
- circular baking mold or bowl
- 400 g buckwheat flour If you need the pizza to be gluten-free, keep an eye out for brands of buckwheat that have a gluten-free logo on it, often buckwheat is contaminated with wheat during production!
- 250 – 300 ml water
- 7 g yeast
- 1 tsp Italian herbs
- garlic olive oil
- 400 g passata di pomodoro
- 1 tbsp garlic olive oil
- 10 leafs basil
- ground pepper
Pizza topping, use a variety of healthy and low-FODMAP options like:
- red pepper
- cherry tomatoes (max. 4 p.p. for low-FODMAP)
- mushrooms (max. 37 g for low-FODMAP)
- oyster mushrooms
- grated (goats)cheese
- passata di pomodoro
- Mix the buckwheat flour with the yeast and Italian herbs and then add 250 ml of water. Knead a smooth dough by hand, it might be a little sticky at first, but this will get better. Continue kneading until a firm ball is formed. If the dough is too dry, you can add some more water and keep kneading.
- Cover the dough ball with a thin layer of garlic olive oil and leave it covered in a bowl to rise on a warm spot. The rise takes about 60 minutes and the dough ball will increase about 1.5-2x in volume.
- Prepare the tomato sauce: cut the basil leaves into small pieces and add them together with the passata di pomodoro, 1 tablespoon of garlic olive oil and ground pepper as desired in a saucepan. Heat the whole and let it simmer for a few minutes.
- Preheat the oven at 225 degrees centigrade.
- Cut the pizza toppings in small pieces.
- Give the dough one last knead, en divide it into 4 equal pieces.
- Take out the baking paper and take 1 of the dough balls. Spread the dough by hand on the baking paper to roughly a round / square. It helps if you have cool hands. Cover the dough with another sheet of baking paper and roll it out with the dough roller to the desired thickness.Remove the upper layer of baking paper and use the circular baking mold or bowl to create a perfect circle. Remove leftover pieces of dough to use with your next pizza.
- Spread a thin layer of pizza sauce on the dough and spread it as desired. Top the pizza with a lot of vegetables and less fish / chicken and cheese to keep the pizza healthy. (I do not like crusts, so I have covered the whole pizza side to side. You can leave the sides open and fold it over to make the crust).
- Place the pizza with the baking paper on the baking tin and put in the oven for about 15-20 minutes. Check regularly from 15 minutes if the pizza edges look crispy / brown. If so, the pizza is done.
- Serve the pizza (add some rucola or basil) with a green salad. Enjoy your meal!
- Repeat step 7 to 10 for the other 3 dough balls