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 pizza crust is also gluten free and vegan! The best part, it is so easy. Say goodbye to cardboard gluten free crust options. This simple homemade pizza crust takes minutes to come together and an hour to rise.
How is it possible to enjoy pizza on the low FODMAP diet? With a few modifications, the correct portion sizes, and carefully selected pizza toppings - pizza nights are possible again! Starting with this gluten free pizza crust recipe.
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Pizza Crust 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 - I love Trader Joe’s garlic oil. Use what you love, or use all avocado oil.
- 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 current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Step-By-Step Instructions
Forget anything you know about traditional pizza dough made with all-purpose flour. This gluten free pizza dough will look and act like cake batter.
Turn the oven to warm, or to the lowest setting. Another option is to use a microwave with the light on to proof the dough.
In a microwave safe bowl, heat the water for 15-30 seconds until it reaches 110-115 degrees F. The temperature of baby bath water. Not too hot but not too cold either. Add the packet of yeast. Allow it to sit for 20 seconds. Stir to combine. Doing this step ensures the yeast is active.
In a mixer bowl add the gluten free flour, baking powder, salt, and sugar. Stir.
Add the yeast mixture to the flour and mix the dough until combined.
Next, drizzle in the oil while mixing. It will form a dough ball. Once combined, remove and place in a clean bowl. No need to grease the bowl. There is enough oil in the dough to prevent sticking.
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.
Remove the dough and turn the oven to 425 degrees F. On a half-sheet pan or 2-10 inch pizza pans, cover with parchment paper. Coat fingers in oil or cooking spray to spread out the dough. Divide the dough into halves and spread it out evenly. The dough will make two 10-inch pizzas or one large half-sheet pan.
Bake the dough in a preheated oven at 425 degrees F for 20 minutes.
Bake the dough in a preheated oven at 425 degrees F for 20 minutes.
Remove from oven and top with pizza sauce and favorite pizza toppings. Bake again for 18 minutes or until the cheese is golden brown. Remove, let it rest for a few minutes, and cut slices or squares.
Ingredient Swaps
Oil Options: Use extra virgin olive oil, garlic infused olive oil, or avocado oil. Any combination will work as long as it is ½ cup.
Storage and Reheating
To Store: Keep any leftover pizza in an airtight container in the refrigerator for up to four days. I recommend eating it sooner rather than later. The pizza crust loses its structure the longer it sits.
To Reheat: Reheat the leftovers in the microwave for 1-2 minutes or in the 350-degree F oven on a baking sheet.
To 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 Toppings
Pizza just isn’t pizza without toppings! Stay away from high FODMAP ingredients like onions and garlic. Some of our favorites include low FODMAP pepperoni from the deli counter without garlic, chopped green bell pepper, canned mushrooms, and more. Use a cheese made from lactose-free milk or a plant-based mozzarella. Build your pizzas depending on your unique tolerance levels. Use the Monash University App to determine low FODMAP servings.
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.
Meal Planning
Pizza nights are a Friday night tradition at our house. The only rule is that it must be delicious pizza. Options include homemade pizza crust, pre-made pizza crusts, frozen pizza, or even takeout - with modifications for those of us on a low-FODMAP diet. Solving pizza cravings, one Friday night at a time.
Additional Pizza Recipes
Recipe
Low FODMAP Pizza Crust
Equipment
- Pizza Pans
Ingredients
- 2 ½ cups gluten free flour including binder
- 1 tablespoon baking powder
- 1 tablespoon sugar
- 1 teaspoon salt
- 7g packet fast rise instant yeast
- 1 ½ cups water
- ¼ cup garlic infused olive oil
- ¼ cup avocado oil
Instructions
- Turn the oven to warm or to the lowest setting.
- In a mixer bowl, add the gluten free flour, baking powder, salt, and sugar. Stir.
- In a microwave safe bowl, heat the water for 15-30 seconds until it reaches 110-115 degrees F. Add the packet of yeast. Allow it to sit for 20 seconds. Stir to combine.
- Add the yeast mixture to the dry ingredients and mix the dough until combined.
- Next, drizzle in the oil while mixing. Once combined, remove the dough ball and place it in a clean bowl. No need to grease the bowl. There is enough oil in the dough to prevent sticking.
- Cover the dough with plastic wrap or a clean kitchen towel. 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.
- Remove the dough and heat the oven to 425 degrees F.
- On a half-sheet pan or 2-10 inch pizza pans, cover with parchment paper. Coat fingers in oil or cooking spray to spread out the dough. Divide the dough into halves and spread it out evenly. The dough will make two 10-inch pizzas or one large half-sheet pan.
- Bake the dough in a preheated oven at 425 degrees F for 20 minutes.
- Remove from oven and top with pizza sauce and favorite pizza toppings. Bake again for 18-20 minutes or until the cheese is golden brown. Remove, let it rest for a few minutes, and cut slices or squares.
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