Let’s get this out of the way: there’s no substitute for wheat-filled, gluteny pizza. We have to accept this.
Phew. Okay. On to the good news: there is a way to have FODMAP-friendly pizza! Here’s how I do it:
1a. Schar Gluten-Free Pizza Crust
This stuff does not come cheap, but it is better than many others I have tried. Bonus (for some): it is also soy-, egg-, and preservative-free.
1b. King Arthur Flour Gluten Free Pizza Crust Mix
I had a box of this in my kitchen for more than a year (and in fact it was past the expiration date!) but made it recently and was pleasantly surprised. I would recommend trying this if you have some more time to burn (on a weekend, perhaps) as the dough requires resting/rising time and additional baking time. The box makes 2 crusts-worth of pizza and has a texture closer to real pizza than the Schar crust can provide. I would recommend making it on the thinner side (which can be tough because the dough is very, very sticky) because the thicker pieces tasted very obviously starchy to me. That said, I made this with a friend who is not FODMAPping and she was either very honest or very kind and said that it tasted like real pizza and was very delicious.
The bonus of 2 pizzas is a lot of leftover pizza! I have some in the freezer just waiting for me to pop in the toaster oven to reheat. Yum.
1c. Gluten-free english muffins - I found some frozen english muffins at Whole Foods (orange label - can’t remember the brand - oops!) and they made perfect lil pizzas:
2. Mario Batali Pizza Sauce
What’s this you say? A pre-made sauce with neither onions nor garlic? Yes! And it’s tasty, too. Must be the San Marzano tomatoes. In a pinch, for a substitute, I use Prego Three Cheese pasta sauce (which contains small amounts of garlic).
3. Part-skim shredded mozzarella cheese - I use the frozen kind and apply directly on top of the sauce.
4. Finely-chopped green spring onions (green parts only, of course!). Maybe also some sliced pepperoni (check the ingredients!) or very thinly sliced red peppers … and possibly a mushroom slice or two per slice of pizza, if you can handle them.
5. A sprinkle of grated parmesan cheese.
I oil the bottom of my crust with high-heat olive oil and bake at 15-20 minutes at 425 F until the cheese turns golden brown at the edges, taking care that the crust does not burn on the bottom. I generally try to only eat half the Schar-crust pizza in a sitting, but sometimes I’m really hungry and only have 1/4 of the pie left over at the end. A small price to pay for a FODMAP-friendly pizza that hits the spot.