Make this easy and delicious low FODMAP pizza crust for pizza night! It is tender and has the perfect chew, with a hint of garlic flavor. This crust is also gluten free and vegan. This simple homemade pizza crust takes minutes to combine and an hour to rise.
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Why You'll Love This Recipe
- Quick and Easy Recipe
- Makes enough for two 10-inch pizzas
- Gluten Free, Dairy Free, and Low FODMAP Recipe
Featured Ingredients
- Gluten Free Flour - Using Bob’s Red Mill 1-to-1 in the blue bag has worked successfully repeatedly. It has xanthan gum, which creates the crust's structure.
- Baking Powder - Crucial ingredient to help with the rise.
- Salt - Kosher salt helps add to the flavor.
- Sugar - Adds the sweetness and helps feed the yeast.
- Fast Rising Instant Yeast - Using the instant yeast packet allows for a quicker rise time, which means pizza is on the table faster!
- Warm Water - This is vital to get the yeast started.
- Garlic Infused Olive Oil - This is a great way to help bring a bit of garlic flavor to the pizza crust without actual garlic. I love this garlic oil from Amazon
- Avocado Oil - I found using all garlic oil to be too “garlicky,” which seems impossible, but it was.
See the recipe card for the exact measurements and complete instructions.
Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Before Starting: Turn the oven to warm or to the lowest setting to proof the dough.
Step 1: In a microwave-safe bowl, heat the water for 30-60 seconds until it reaches 110-115 degrees F. The temperature of baby bath water. Not too hot but not too cold either. Add the yeast. Let it rest.
Step 2: In a large mixing bowl, add the gluten free flour, baking powder, salt, and sugar. Stir.
Step 3: Add the yeast mixture to the flour and mix the dough until combined.
Step 4: Next, add the oil to the pizza dough. Mix until the oil is combined. Scrape the sides of the bowl and form it into a ball.
Step 5: Cover the dough with plastic wrap or a clean kitchen towel. Turn the oven off. Place the covered dough into the warm oven. Allow it to rise for one hour.
Step 6: Remove the dough bowl from the oven and set it to 425 degrees F. Cover a half-sheet pan or two 10-inch pizza pans with parchment paper.
Step 7: Coat your fingers in oil or cooking spray to spread the dough evenly in the pan.
Bake the dough in a preheated oven at 425 degrees F for 20 minutes.
Step 8: Remove from oven and top with pizza sauce and favorite pizza toppings.
Bake again for 20-25 minutes or until the cheese is golden brown. Remove, let it rest for a few minutes, and cut slices or squares.
Tips and Tricks
Proofing the dough options: Use an oven that was preheated to 170 degrees F and then turned off. Microwave the light on, and the door almost closed. Or a proofing drawer.
Dough Not Rising? Make sure the yeast is not expired. Once mixed with the water, it should smell like yeast. Another reason could be that the water is too hot, and it killed it.
Get pizza faster! Parbake(the first bake) the crust in advance. Store it in the refrigerator in an airtight zip-top bag. When ready to eat pizza, preheat the oven to 425 degrees, add sauce and toppings, and bake for 20-25 minutes or until golden brown!
Looking for help on low FODMAP pizza toppings? Discover fun combinations and new ideas to keep pizza night fun and exciting!
Storage and Reheating
Store: Keep dough refrigerated until ready to use in an airtight container. If pizza dough is baked, store it in a zip-top bag in either the refrigerator.
Reheat: Reheat pizza leftovers in the microwave for 1-2 minutes or in the 350-degree F oven on a baking sheet.
Freeze: My favorite way to freeze pizza crust is to complete the par-baking step. Let it cool. Wrap the baked gluten free crust in plastic wrap and store it in a freezer zip-top bag. Defrost before adding sauce and pizza toppings.
Low FODMAP Notes
Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician.
As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.
- Gluten Free Flour - Safe at ⅔ cup or 100 grams per meal.
- Baking Powder - Safe at 1 teaspoon or 5 grams per meal.
- Sugar - Safe at ¼ cup or 50 grams per meal.
- Fast Rising Instant Yeast - Safe at 1 teaspoon or 7 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Avocado Oil - Safe at 1 tablespoon or 18 grams per meal.
For additional information on a low FODMAP diet, please visit Monash University or FODMAP Friendly. Both have websites and apps for additional guidance and testing results.
FAQs
This recipe for low FODMAP pizza crust is also gluten free. If making this crust for someone who is allergic or has celiac, ensure the baking powder is also gluten free.
No, unless you have passed the mannitol during the tested phase of the low FODMAP diet. Due to the fact cauliflower pizza crust is made from cauliflower. It also may contain garlic, onion, or fructose.
It gives the dough a warm place to rise and a chance for the yeast to do its thing.
Yes. Divide the pizza dough in half, and place in the refrigerator in an airtight container for up to four days, or freeze for up to four months. Defrost before spreading it out in the pans.
Purchasing Pre-Made Crust
Need a shortcut? Purchase a pre-made crust from grocery stores. Use a homemade low FODMAP pizza sauce, and it is the beginning of a delicious low FODMAP pizza.
- Udi’s Gluten Free Pizza Crust - Found in the freezer aisle.
- Schar Gluten-Free Pizza Base - Shelf stable.
- Gluten Free Tortilla - Create a crispy, cracker-like crust.
What To Serve With Pizza
While I like to keep pizza night simple, sometimes it is nice to add a lettuce salad with a drizzle of low FODMAP ranch dressing. Did you know ranch dressing is also delicious as a dip for pizza? Try it, it is delicious! The Midwest folks' love for ranch dressing runs deep. Another great side dish option is low FODMAP pasta salad. The gluten free noodles, pepperoni, salami, low lactose cheese in an Italian dressing.
Additional Pizza Recipes
- Low FODMAP Pizza Sauce - A delicious fresh pizza sauce that is made in under five minutes!
- Low FODMAP Pizza Toppings - Discover fun combinations that are FODMAP friendly.
- Pizza Bake - A delicious gluten free pasta recipe.
- Pizza Pot Pie - A creative recipe mashup with two family favorites - pizza and pot pies!
- Gluten Free Cottage Cheese Pizza - Use lactose-free cottage cheese for a quick and easy low FODMAP pizza option.
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Pizza Crust
Ingredients
- 1 ½ cups water
- 1 packet fast rise instant yeast 7 grams
- 2 ½ cups gluten free flour (Note 1)
- 1 tablespoon baking powder
- 1 tablespoon sugar
- 1 teaspoon kosher salt
- 3 tablespoons garlic infused olive oil (Note 2)
- 2 tablespoons avocado oil (Note 3)
Instructions
- Turn the oven to warm or to the lowest setting.
- Using a microwave-safe bowl, or a small saucepan, heat the water until it reaches 110-115 degrees F. It should feel like a baby’s bath water. Not too hot and not too cold. Stir.
- Add the packet of yeast to the warm water. This will activate the yeast. It will smell like yeast. Set it aside.
- In a medium mixing bowl, add the gluten free flour, baking powder, salt, and sugar. Stir.
- Gently stir the yeast into the water. Then, pour into the dry ingredients. Stir until combined.
- Next, drizzle in the garlic oil and avocado oil. Stir until thoroughly combined into the dough. Scrape the sides and form the dough into a bowl.
- Cover the dough bowl with plastic wrap or a clean kitchen towel. This will help keep the dough from drying out.
- Turn the oven off. Place the covered dough into the warm oven. Allow the dough to rise for one hour. Check to be sure the oven is turned off.
- After an hour, remove the pizza dough from the oven.
- Preheat the oven to 425 degrees F. Make sure the dough is out of the oven.
- Use either a half-sheet pan or 2-10 inch pizza pans and cover with parchment paper.
- Coat your fingers in oil or cooking spray if the dough is sticky, and spread the dough out using your hands evenly over the bottom of the pan. This will make sure the dough cooks evenly.
- Bake the dough in a preheated oven at 425 degrees F for 20-25 minutes or until the edges start to get golden brown.
- Next, add pizza sauce and low FODMAP pizza toppings. Bake for another 20-25 minutes until the cheese is melted and golden brown. Remove and cut with a pizza cutter into either slices or rectangles.
Venessa says
Love how much this crust reminds me of real pizza crust!