Enjoy a fresh-tasting low FODMAP pizza sauce that's free of garlic and onions! Just because you're on a low FODMAP diet doesn’t mean you can't enjoy pizza! The sauce is essential to making the perfect pizza.
Traditional pizza sauce can include high FODMAP ingredients like garlic, onions, and high-fructose corn syrup. Try this easy five-ingredient pizza sauce made from common grocery store items. The best part is that it’s not only FODMAP-friendly but also delicious.
Jump to:
Why You'll Love This Recipe
- Comes together in MINUTES!
- Uncooked for the freshest tasting sauce.
- Gluten Free, Dairy Free, and Low FODMAP Recipe
Featured Ingredients
- San Marazo Canned Tomatoes - These plum tomatoes are a key ingredient to a flavorful sauce.
- 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. My favorite garlic oil comes from Amazon.
- Kosher Salt - Seasoning the tomatoes.
- Dried Oregano - It is a classic herb used in 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 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
Step 1: Use a 14-cup food processor or a high-speed blender to puree the sauce. Empty the tomatoes into the bowl with the blade.
Next, add the oil, salt, dried oregano, and sugar. Pulse until the sauce is smooth.
Step 2: 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.
Tips and Tricks
Before adding the tomatoes to the food processor, assemble the blade and pulse it to ensure it is installed correctly. This will save the hassle of emptying the bowl and adjusting if it isn't correct.
For a rustic pizza sauce, cut the whole tomatoes with a knife on a cutting board.
Freeze leftover pizza sauce in ice cube trays! Small amounts as needed and less food waste.
Ingredient Swaps
- Tomatoes - While San Marazo canned tomatoes are the best, they are also not budget-friendly. I also say 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.
Sauce Options
Olive Oil Base Sauce - If tomatoes trigger irritable bowel syndrome and cause abdominal pain or digestive issues, skip them completely. Use garlic infused oil and add the salt and oregano as an option for low FODMAP sauce without tomato.
Pasta Sauce - Make low FODMAP pasta sauce or use a sensitive pasta sauce like Prego or Rao’s from the grocery store. Use the leftover sauce to make low FODMAP lasagna.
Storing and Freezing
Store: Keep the pizza sauce in an airtight container in the refrigerator for up to four days.
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.
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.
- Roma/Plum Canned Tomatoes - Safe at ½ cup or 100 grams per meal.
- Garlic Infused Olive Oil - Safe at 1 tablespoon or 18 grams per meal.
- Dried Oregano - Safe at 1 teaspoon or 3 grams per meal.
- White Granulated Sugar - Safe at ¼ cup or 50 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
No, the sauce cooks while the pizza cooks.
Yes, there is a shelf-stable gluten free crust made by Schar or a freezer pizza crust made by Udi that is also gluten free.
How To Use Pizza Sauce
- Spread this pizza sauce on a low FODMAP pizza crust before adding toppings.
- Drain the tomatoes before adding them to the food processor. This will create a thicker sauce, perfect for dipping!
- Simmer any leftover sauce in a saucepan until thickened, and add gluten free noodles.
Additional Pizza Recipes
- Low FODMAP Pizza Guide - Everything you need to know about pizza - from toppings to crust.
- Pizza Toppings - Discover fun combinations of low FODMAP pizza toppings!
- Gluten Free Cottage Cheese Pizza Crust - A gluten free pizza crust made from cottage cheese that comes together in minutes.
- Pizza Pot Pie - A fun recipe mash-up of pizza and pot pies!
Love This Recipe?
Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa
Recipe
Low FODMAP Pizza Sauce
Equipment
Ingredients
- 1 28 ounces canned whole tomatoes San Marzano Style (Note 1)
- 2 teaspoons garlic infused olive oil
- ½ teaspoon sea salt
- ¼ teaspoon dried oregano (Note 2)
- 1 teaspoon granulated white sugar
Instructions
- Use a 14-cup food processor or a high-speed blender to puree the sauce. Add the tomatoes, oil, salt, dried oregano, and sugar. Blend until smooth.
- 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.
Leave a Reply