Fantastic Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free

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Pizza. A diet staple. It has all the food groups. I couldn’t live without low-FODMAP pizza!

This is a low-FODMAP pizza recipe for low-FODMAP pizza crust (also gluten-free) that has great crunch, topped with my low-FODMAP pizza sauce and your choice of low-FODMAP toppings.

Check out my low-FODMAP family meal recipe collection, or over 450 more low-FODMAP recipes on the blog for other great ideas!

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Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Pizza Crust and Low-FODMAP Pizza Recipe; Gluten-free

Although this recipe has not been lab tested a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting

Prep time: 15 mins

Cook time: 50 mins

Total time: 1 hour 5 mins

Bake 350 F

Serves: 8

Ingredients for Low-FODMAP Pizza Crust (can make 1 large, or 2 medium size)

  • 3 cups gluten-free flour (I used Authentic Foods GF Classical Blend)
  • 1 tsp xanthan gum
  • 1 tsp salt
  • 1/2 tsp baking powder
  • 3 Tbsp (37 g) sugar, divided as 1 TB and 2 TB
  • 1 Tbsp (10 g) yeast
  • 1 1/4 cup (300 ml) warm water, divided to ¾ cup and ½ cup
  • 1 Tbsp (15 ml) olive oil

Ingredients for Low-FODMAP Pizza building

  • Olive oil for drizzling (can use infused if desired)
  • Up to 2.5 cups (160 g) mozzarella or other cheese (1/3 cup (40g) is 1 low-FODMAP serving)
  • 15 ounces low-FODMAP pizza sauce (one prepared recipe)
  • Your favorite low-FODMAP meat or veggies (I use fresh basil, green peppers, sliced cooked chicken breast, cooked ground beef, cubed cooked ham, crisp bacon, etc)
    • Avoid pepperoni as this often contains onion and garlic spices


  • Preheat oven to 350 degrees F
  • In a small bowl, combine yeast and 3/4 cup warm water – about 110 degrees F (43 C)
  • Let set for 5 minutes to activate
  • Add 1 Tbsp (12 g) of the sugar
  • In a separate bowl, combine flour, xanthan gum, salt, baking powder and remaining 2 Tbsp sugar. Stir together
  • Make a well in the dry mixture and add the yeast mixture. Add the olive oil and additional 1/2 cup warm water
  • Stir until well combined, using a wooden spoon and your hands

  • Lightly coat a baking sheet or cast iron pizza pan with non-stick spray or oil and plop your dough down (this dough may be sticky, so grease according to your surface). Using your hands and a little brown rice flour if it gets too sticky, work from the middle and push to spread/flatten the dough out to the edge
  • You want it to be pretty thin – less than 1/4 inch (my pan is 14 by 15 inches, fit nicely)
  • Put the pizza in the oven to pre-bake for roughly 25-30 minutes, or until it begins to look dry. (Cracks are normal)
  • Remove from oven and brush olive oil over entire crust
  • Spread generously with low-FODMAP pizza sauce

  • Then layer with cheese and other desired toppings

  • Bake another 20-25 minutes, or until the crust edge looks golden brown and the toppings are crispy
  • Let stand about 5 minutes, then cut and serve!

Comments Rating 4.4 (10 reviews)

26 Responses

  1. Delicious!

    This pizza recipe is amazing. Delicious sauce and great crunch to the crust. My daughter loved it also. Thanks!

  2. Poorly written

    What is the point in splitting the water up in the ingredients list when it just all goes in at the same time anyway? Caused me to put too much in and ruined the dough.

    1. Charlie,
      Sorry you had difficulty, but the purpose of the first water addition is to ensure you have active yeast, so this step is necessary with the first part of the water. Once you have moved forward, you only need the second amount of water. Since the measurements are clearly stated in the top and directions for the recipe, we don’t understand why you added more water than it asked for. Best of luck next time.

  3. Great Pizza

    Just found out I need to be FODMAP aware so had a go at this. For a first attempt at cooking the whole thing from scratch….. Came out quite nicely.
    Realised half way through that I mixed up my teaspoon with tablespoon! Dough was a bit wet but soon fixed that. Loved it.

  4. Question before trying!

    Hi! I just found out that I had IBS and I need to eat low FODMAP foods. Pizza is my favorite so I really want to try this out on weekends I’m just curious, how many slices are safe for IBS since all ingredients are low FODMAP. I’d be using diary free cheese and your sauce as well.

    1. Hi Nikos,
      This recipe is intended for 8 servings, so depending on the size of your slice, you should plan accordingly. We aren’t sure about the ingredients in your ‘dairy-free cheese’ and can’t say if that changes the allocation. Hope that is helpful, and thank you so much for your review!!

  5. Excellent pizza!

    I made this for the first time about three months ago, when my daughter began a fodmap diet. It went so well that I have continued to make it every week since! I found it a touch more difficult at first than a standard pizza dough because it’s a bit more sticky, but now I am used to it and find it pretty straightforward. I think I like this crust as much as a standard crust. Many thanks for a great recipe!

    1. Mark,
      We are so excited to hear from you! Feedback like yours is the reason we continue to post recipes. We are so inspired by your experience ?
      We also wanted to share that we have a cookbook coming out October 6,2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Have a wonderful day and stay in touch!!!

  6. Very Nice Recipie

    My first time making a gluten free crust as I have recently been following a low fodmap diet. I found the dough easy to make but mine turned out a little dry. I just gingerly added tap warm water until I had the desired consistency. I also love that the dough is vegan and I can share it with my co-worker who is gluten and egg intolerant.

    1. Hi Christi,
      Thanks for your feedback and review! We are glad you enjoyed the crust. Perhaps your flour choice resulted in a slightly drier texture, you may wish to add a few drops of additional oil next time to see if that helps. Good luck and stay in touch 🙂

  7. Very crispy and flavorful crust!

    My family and I love to indulge in a scrumptious pizza every Friday and I follow the low fodmap diet. I typically purchase pre-made GF crusts as they are readily available and tasty. However, these are so costly. I ended up using a cup of oat flour (I ran out of my Bob’s Red Mill GF flour), and it turned out so well. Thank you so much for posting and developing these amazing recipes Rachel!

  8. Delicious!!!

    This recipe was excellent! I recently went on a low FODMAP diet to combat my severe acid reflux. So far sticking to this has proven effective and no heart burn or vomiting for 2 weeks!

    I love pizza, if i had to choose what to bring to a deserted island it would be pizza. So thankful for this wonderful recipe! It was very clear and easy to follow and i was surprised it came out top notch (first time using yeast… ever) i did make my own low FODMAP pizza sauce, but appreciate the recipes you share (especially this crust) as navigating this restrictive diet can be tricky!

    1. Alex,
      Great to hear from you and so pleased the pizza was delicious. Hope you find other recipe inspiration on our blog 🙂
      You may also be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! It also has a meal plan, grocery list and many more tips. Click here for details on the BEST low-FODMAP book available 🙂
      Stay in touch!!

  9. I would like to make a big batch of this and freeze some of the dough to use another time. I do this with pizza dough made from wheat flour, is there any reason why I shouldn’t freeze this dough please? I’d assume that I’d then defrost before rolling and baking

    1. Hi Eliza,
      Thanks for the question!
      Due to the yeast in the dough, freezing before baking can destroy the yeast and result in a poor dough rise and texture. We haven’t tried this but we suggest doing the first bake for 20-25 minutes to par-bake it, then freeze it at that point. You should be able to bake it with your toppings later, and probably would not need to defrost it in that case (just increase the baking time). Hope that works 🙂

    1. Hi Tara,
      We have not frozen the dough but it should work if you want to do so. Let us know how it turns out!

  10. So, putting the raw pizza crust dough on a stone and then spreading it out results in a pizza that cannot be removed from the stone once baked. You definitely need to rethink that part of the directions. I’m going to go try to get my pizza off this thing somehow now….

    1. Sorry to hear that Jo. The pizza dough can be sticky, particularly if you used a different flour brand than our recommendation. We will modify the instructions!

  11. great recipe!

    wonderful tasting crust, and good texture! most gluten free crusts are “gummy” and bland, but this was delicious.

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