Dr. Rachel’s Perfect Low-FODMAP Pizza Sauce; Gluten-free, Vegan

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My low-FODMAP pizza sauce is the ideal companion for this low-FODMAP pizza with low-FODMAP pizza crust and all your favorite low-FODMAP pizza toppings.

This recipe is easy, all-natural, and can be modified to be all organic. What could be more perfect than a glorious low-FODMAP pizza?

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Or check out over 300 more low-FODMAP recipes on the blog!

Be healthy and happy,

Rachel Pauls, MD

Dr. Rachel’s Perfect Low-FODMAP Pizza Sauce; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves: 8

Prep: 30-40 minutes

Yield: about 15 ounces sauce; enough for 1-3 pizzas depending on size


  • 2 tablespoons garlic infused olive oil
  • 1 tablespoon  onion or other infused olive oil (for tips on shopping for these oils, see my low-FODMAP recipe swap blog)
  •  ¼ cup (32 g) celery, chopped
    • FODMAP fact: While celery is often perceived as high-FODMAP, 10g is a safe portion size
  • ½ cup carrot minced or finely chopped
  • 1 (8 ounce) can tomato sauce (make sure no added spices)
  • 1 (6 ounce) can tomato paste (no added onion, garlic)
  • Seasonings:
    • 1 teaspoon dried or fresh basil, chopped
    • 1 teaspoon dried or fresh oregano
    • Can also use 2 teaspoons low-FODMAP Happy Spices Italian Seasoning (so good!)
  • ½ teaspoon salt
  • 1 & 1/2 teaspoon sugar
  • ¼ teaspoon pepper
  • 1 small  bay leaf


  • In a large skillet, warm oils. Add the celery and carrot and saute until soft and transparent
  • Add fresh basil and oregano or low-FODMAP Happy Spices Italian Seasoning and heat until fragrances released
  • Add tomato sauce and tomato paste and stir until smooth
  • Add remaining salt, pepper, sugar, bay leaf and bring to slow simmer
  • Simmer for 24-30 minutes on low
  • Remove the bay leaf and spread the sauce on your prepared low-FODMAP Pizza Crust or place in jar in refrigerator until use (can be kept for up to 1 month)

Comments Rating 5 (1 review)

6 Responses

  1. Used this on my homemade sourdough pizza and loved it! Didn’t use the garlic/onion infused oil in the sauce itself (feared it would dissolve with the water in the tomatoes), but brushed it into the crust before baking instead. Highly recommend!

    1. Brilliant idea!
      Thank you SO much for sharing this feedback and your review. We love hearing comments like this 🙂
      Have a WONDERFUL day!!

    1. Hi Cathleen,
      Thanks for the question! When we wrote this blog, we were able to find some, but cannot recollect the brand. We have also noted more recently, that this is a tougher ingredient to locate in stores.
      Walmart makes a ‘Natural’ tomato sauce that doesn’t contain these ingredients (“Natural Value”). Other stores may also offer a ‘natural’ product.
      However, it typically is much easier to find a tomato paste that is without these additives. We often will ‘create’ tomato sauce with the combination of 1/2 tomato paste with 1/2 water. So for 1 cup sauce, use 1/2 cup of each (or similar ratio based on the recipe). Good luck!

  2. If I do not use it all, can it be frozen for later use? I need to make low fodmap pizzas because I reacted to garlic with severe constipation.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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