Everyone loves pizza. And just because you are on a low FODMAP diet doesn’t mean you also cannot enjoy pizza. Use this recipe for Low FODMAP Pizza Sauce for one of the crucial components of creating a low FODMAP pizza!
Traditional pizza sauce can contain high FODMAP ingredients such as garlic, onions, and high fructose corn syrup. Make this easy FIVE-ingredient pizza sauce from common ingredients found in grocery stores.
Enjoy homemade pizza sauce in minutes! No need to cook it. The best part is that it is not only FODMAP-friendly but also delicious. Pizza night is back in business!
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Pizza Sauce Ingredients
- San Marazo Canned Tomatoes - These plum tomatoes are a key ingredient to a flavorful sauce. However, Monash University has not tested this exact type of tomato. I have tolerated them well without any digestive symptoms.
- Garlic Infused Olive Oil - This brings the traditional garlic flavor without any actual garlic. The garlic infused the oil but left all the fructans in the garlic pieces. It is a wonderful way to get garlic flavor without actual garlic.
- Kosher Salt - Seasoning the tomatoes.
- Dried Oregano - It is a classic herb for pizza sauce.
- White Granulated Sugar - This helps offset the acidity of the tomatoes. Adds the perfect sweetness.
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash App at the time of publishing. As always, follow your gut and modify as needed.
How To Make Pizza Sauce
Use a 14-cup food processor or a high-speed blender to puree the make the sauce. Empty the tomatoes into the bowl with the blade. Add the oil, salt, oregano, and sugar. Pulse again a few times. Puree until no large tomato chunks remain.
Empty the tomato sauce into a mason jar or an airtight container. Store in the refrigerator for up to four days. I recommend freezing small portions for future pizza nights if all of the pizza sauce is not needed.
Ingredient Swaps
- Tomatoes - While San Marazo canned tomatoes are the best, they are also not budget-friendly. Buy the best you can afford. If whole canned tomatoes are what you can afford, they will also work.
- Spices - Swap in Italian seasoning for the dried oregano. I love the Italian Herb Mix from Penzey’s.
Low FODMAP Sauces Variations
Olive Oil Base Sauce - If tomatoes trigger irritable bowel syndrome and cause abdominal pain or digestive issues, skip them entirely. Use garlic-infused oil and add the salt and oregano as an option for low FODMAP sauce. Add fresh chopped basil for a bit of freshness too.
Pasta Sauce - Make homemade pasta sauce or use a sensitive pasta sauce like Prego or Rao’s from the grocery store. Use the leftover sauce to make lasagna, pizza bake, or Instant Pot spaghetti.
Dipping Sauce - Drain the tomatoes before adding them to the food processor. This will create a thicker sauce, perfect for dipping!
Storing and Freezing
To Store: Keep the pizza sauce in an airtight container in the refrigerator for up to four days.
To Freeze: Store any leftover pizza sauce in a freezer-friendly container in the freezer for up to four months. Keep enough to make a personal-size pizza and defrost in the refrigerator before use.
Meal Planning
When the rest of the world enjoys pizza, do not sit on the sidelines due to a low FODMAP diet. Try different combinations with the correct portion sizes. Use traditional pizza crusts if you can have wheat. And if you cannot tolerate wheat, use a gluten-free crust. I love to keep Udi's gluten-free pizza crust waiting for me in the freezer. With everyone’s unique tolerance levels, work with a FODMAP-trained dietician to bring pizza nights back!
Additional Pizza Recipes
Recipe
Low FODMAP Pizza Sauce
Equipment
- 14 - Cup Food Processor
Ingredients
- 1 28-ounce can whole tomatoes San Marzano Style
- 2 teaspoons garlic infused olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon dried oregano
- 1 teaspoon granulated white sugar
Instructions
- Use a 14-cup food processor or a high-speed blender to puree the sauce. Empty the tomatoes into the bowl with the blade. Puree until no large tomato chunks remain.
- Add the oil, salt, oregano, and sugar. Pulse again a few times.
- Empty the tomato sauce into a mason jar or an airtight container. Store in the refrigerator for up to four days. Freeze smaller portions and defrost before use. Frozen pizza sauce will last up to four months.
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