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Low FODMAP Pizza Sauce | White Spinach Pizza | Epicured


There’s nothing in the world like the joy you get from your favorite comfort foods. You might think that just because you’re on a restricted diet all your faves are out of bounds. Not a chance! We’ll help you FODMAP Your Favorites!

If you’re craving pizza on a low fodmap diet, you may think you have to avoid it -- there can be so many pitfalls. Traditional pizza crusts are full of high FODMAP ingredients like Low FODMAP Pizza Sauce can be loaded with garlic and onions, and the toppings to choose from can be tricky too.

The good news is, you can make a homemade FODMAP-friendly pizza in no time to satisfy your cravings!

You can use a ready-made crust to keep things simple, but make sure to select a pizza crust that’s low FODMAP. Avoid ingredients like wheat flour, inulin, chicory root, apple, whole milk, or honey. Schar makes a good option that is also gluten-free, or you can go ahead and make your own.

This white spinach pizza recipe doesn’t use tomato sauce… but if you do opt to use tomato sauce, make sure you leave out the garlic and onions and flavor your pureed tomatoes with a bit of garlic-infused oil, some oregano, and/or basil. If you can handle a bit of spice you can also add red pepper flakes, but only do so if you’re sure they won’t cause a problem.

In terms of cheese, the harder, more aged cheeses are best for a low fodmap diet. Because of this, you’ll want to limit some fresh cheeses like ricotta (up to 2 tablespoons) and avoid buffalo mozzarella. This recipe calls for a mix of mozzarella and feta, but you could switch out a small amount for blue cheese, parmesan, or cheddar. 

We’ve kept things simple and only added spinach to this white pizza recipe, but if you wanted to add a small amount of sliced bell pepper or some zucchini, they are both low FODMAP options. Just remember to check the Monash app for any additions to make sure your extra ingredients are safe, and in the appropriate proportion. 


Low FODMAP White Spinach Pizza

Serves 4


  • 1 12-inch low FODMAP pizza crust
  • Garlic-infused olive oil - 3 tablespoons
  • Baby spinach - 8 oz
  • Shredded mozzarella - 4 oz.
  • Crumbled feta - 2 oz.
  • Basil - 1 tsp.
  • Oregano - 1 tsp
  • Kosher salt
  • Freshly ground black pepper
  • Crushed red pepper flakes, optional


Cooking Directions

  1. Preheat oven to 450F.
  2. Heat 1 Tbsp of the garlic-infused olive oil in a skillet over medium heat. Add the baby spinach and sautee for a few minutes, making sure all leaves are coated. Season with salt and pepper, turning over now and then with tongs until wilted and cooked. Transfer to a strainer, drain it and set aside.
  3. Spray or drizzle a small amount of olive oil on a large sheet pan, then roll out pizza crust directly onto the pan (crust should be about 12 inches in diameter).
  4. Sprinkle mozzarella and feta evenly over crust, then top with the drained spinach. Top your pizza with the remaining garlic-infused oil, basil, oregano, and optional red pepper flakes. 
  5. Bake until crust is golden brown and cheese is melted; about 15 to 20 minutes. Cut your pizza, serve, and enjoy!


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About Author


Epicured's Content Team: Amanda Robideau is a writer, editor, and food enthusiast. She has a special interest in gut health due to a family history of IBS and IBD, and the many hours she’s logged eating with, cooking with, and cooking for friends and family members with dietary restrictions. Her love of creative eating and exploration has been fueled by the places she has lived, including Paris, Geneva, New York and LA, as well as the many places she has traveled. Reviewing our content is Shannon Kearney, RD, a trained chef and registered dietitian. She spearheads Epicured’s dietary compliance, ensuring that Epicured prepared foods are prepared in accordance with the very latest research. She assists Chef Dani with recipe development, analyzing recipes to the gram for FODMAP content. Jaime Haak is also a content reviewer and is Epicured's Chief Growth Officer. She is a passionate connector and partnership builder. Jaime brings with her extensive experience in health policy (State of IL, State of IN), pharma (Eli Lilly), insurance (UnitedHealthcare), and tech (pulseData, Palantir) organizations.

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