Fody's Low FODMAP Pizza (Spicy Spinach, Mushroom & Red Pepper)


20 minutes plus 1 hour rest if making pizza dough from scratch; 15 minutes total if using frozen pizza shells

30 minutes

Makes 4 Servings

Description of Fody's Low FODMAP Spicy Spinach, Mushroom & Red Pepper Pizza

Everybody loves pizza! This low FODMAP pizza uses Fody's Low FODMAP Arrabbiata Pasta Sauce for a spicy kick. Red bell pepper strips, oyster mushrooms and spinach give us color, texture, flavor and nutrition (calcium, iron and vitamin C) – and the amounts of vegetables are low FODMAP serving sizes, of course.

Got time? Make the pizza dough from scratch, which is based upon a version from my book, The Low FODMAP Diet Step-by-Step. Short on time? There are low FODMAP frozen options, such as the Against The Grain Frozen Pizza Shell or Ugly’s Gluten Free Pizza Crust, making for one of my favorite gluten-free low FODMAP recipes. Directions for frozen crust given in Tips.

Fody's Low FODMAP Spicy Spinach, Mushroom & Red Pepper Pizza Ingredients

  • Pizza Crust:
    • 2 teaspoons extra virgin olive oil, plus extra
    • 2 2/3 cups (13.3 oz; 377 g) gluten-free, all-purpose flour such as Bob’s Red Mill 1 to 1 Baking Flour, plus extra
    • 1 1/2 cups (360 ml) warm water (110F/42C)
    • 1/8 teaspoon sugar
    • 1 tablespoon plus 1 teaspoon active dry yeast
    • 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
    • 1 teaspoon salt
    • 1 teaspoon xanthan gum
    • 2 teaspoons apple cider or white vinegar
  • Topping:
    • 3 tablespoons Low FODMAP Garlic-Infused Olive Oil
    • 1 red bell pepper, cored and cut into thin strips
    • 6-ounces (170 g) trimmed and chopped oyster mushrooms
    • 3-ounces (85 g) baby spinach
    • 1 cup (250 g) FODY Low FODMAP Arrabbiata Pasta Sauce, divided
    • 8-ounces (225 g) mozzarella, shredded

Directions for Fody's Low FODMAP Spicy Spinach, Mushroom & Red Pepper Pizza

For the Crust: Take two clean, heavy-duty aluminum rimmed half-sheet pans and generously coat with the extra olive oil. Line each one with a piece of parchment paper cut to fit; lightly flour the top of the parchment; set aside.

Measure water in a measuring cup with spout and stir in sugar. Stir in yeast and allow to proof for 5 minutes. Meanwhile, whisk together the 2 2/3 cups (377 g) flour, baking powder, salt and xanthan gum to aerate and combine in a large mixing bowl. Once the yeast has proofed, slowly pour water and yeast, 2 teaspoons olive oil and vinegar over dry mixture, stirring with a sturdy wooden spoon until absorbed. Now vigorously beat with wooden spoon for several minutes or until mixture looks like a soft, somewhat wet batter with a little elasticity.

Divide dough and scrape each half onto one of the prepared pans in the center of the parchment paper, making a round mound. Put a little olive oil on your palms and fingers and gently coat the balls with oil and coax them into a nice squat ball shape. Cover each dough ball with a piece of plastic wrap pressed right on the surface and place in a warm, draft free area to rise for 1 hour.

Meanwhile, prep your veggies. Heat the Low FODMAP Garlic-Infused Olive Oil in a large skillet over low-medium heat and add the red pepper strips, mushrooms and spinach, and sautée for a few minutes or until the spinach wilts and the peppers are crisp tender. Set aside.

After 1 hour, remove plastic wrap from dough, coat fingers and palms with a little of the extra olive oil and press each dough ball into an 11-inch (28 cm) round right on the parchment. Cover with clean plastic wrap and allow dough to rise for about 20 more minutes while you preheat your oven.

Position 2 racks in hottest areas of the oven. Preheat oven to 475F (240C).

Bake the pizza crusts for about 15 minutes, rotating front to back and from one rack to the other once during baking. The crust should have begun to take on a light golden color and you should be able to lift the crust from the parchment and feel a dry crust on the bottom that is beginning to crisp. Go by these visual cues and make sure the crust has begun to “set” and taken on color and crispness, regardless of the time.

Quickly lift crusts off of parchment papers and discard papers. Place crusts back on oiled pans, crisped side down.

For Assembly: Quickly, so that pans retain heat, brush the edges of the crust with extra olive oil then spread 1/2 cup (125 g) of sauce over each crust, leaving about a half an inch border of crust.

Divide vegetable mixture on crusts then scatter cheese on top. Bake for about 6 to 8 minutes or until cheese is melted and beginning to bubble. Serve immediately.


Different frozen crusts will come with their own directions and I suggest that you follow them. Typically, you will be preheating the oven to a high temperature, loading your toppings on the pizza shells and baking until the crust is crisp and the cheese is melted. In this case, you can prep the vegetables while the oven preheats, making this version very quick indeed!

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.