Go Messy or Go Hungry

Low FODMAP Pizza Dough

Apr 25, 2015 | Entree, Pizza, Recipes

Low FODMAP Pizza Dough | Go Messy or Go Hungry

Update: I’ve learned a lot since writing this recipe. If you’re reading this because you’re sensitive to FODMAPs (or even if you’re not, really) I HIGHLY recommend my sourdough pizza recipe instead of this one!

Oh, pizza.

My obsession with pizza started at a young age. I think it started when I discovered my parents’ pizza stone. Soon, I was making pizza with such frequency that I managed to break said pizza stone. (well, it was old…)


Then, I studied abroad in Italy in college, which just added fuel to the fire (pun unintended). It’s going to become evident pretty quickly: if the Italians have a way of doing something, I’m going to believe wholeheartedly that it’s the best way. So, I know there are other styles of pizza out there. New York, Chicago, Detroit, and let’s not forget cracker crust, the pizza of my youth. But. Neapolitan style pizza is the best. Crispy on the outside, soft on the inside, and that dough. Unlike any other. Sorry, New York.


I don’t often brag, but I got pretty good at making pizzas. My friends and I would have frequent – like, weekly sometimes – pizza potlucks. So frequent that I managed to melt the coils on our oven. (well, the oven was old. It didn’t even have numbers marking the temperature anymore.) Hm, this is starting to become a theme… 

Well needless to say, when I stopped eating wheat, pizza was the thing I missed the most. And second to biscuits, pizza was the next thing I started trying to make wheat-free. In my mind I can see, smell, and taste those Italian pizzas with their pillowy but still crisp crust. Yeah, you know what makes the crust that way? Gluten. And unfortunately, all of the flours that have gluten also have fructans, which is what makes me feel terrible.



It’s been a struggle. I’ve eaten my way through a lot of pizza in the process (ok, it wasn’t so bad). But I believe I’ve finally found the pizza. Sure, it’s not what the Italians make. (And sure, I’m still going to continue to try to make it that way.) But it’s far better than any gluten-free pizza I’ve had in a restaurant. And we definitely make it on a frequent basis. And I haven’t broken anything… yet.

Um… I talk about pizza on the blog a lot. If you want more recipes, check out my detroit style pizza. Or read about how I could eat the sourdough pizza in Italy. Or find out all my favorite pizza places in Austin. Thanks for reading! ❤️?

Low FODMAP Pizza Dough

Yield | 1 medium pizza (2-3 servings)
I've learned a lot since writing this recipe, and I HIGHLY recommend you try my sourdough pizza recipe instead of this one (it's way better, I promise)!
This recipe is NOT gluten-free. I add gluten back into the dough because, through the kneading and rising process, the gluten acts as "glue" and holds the dough together better. If you're confused as to why I'm using gluten free flours and adding gluten, read this post


Glutenous Flour Mix

  • ½ cup quinoa flour 61g
  • ¼ cup + 2 tablespoons millet flour
  • ¼ cup sticky rice flour 30g
  • ¼ cup tapioca starch 32g
  • 2 tablespoons oat flour
  • cup vital wheat gluten 29g


  • ¼ cup + 2 tablespoons water
  • ¾ teaspoon yeast
  • 1 teaspoon sugar
  • 1 cup + 2 tablespoons glutenous flour mix (see above)
  • ½ teaspoon salt
  • 1 teaspoon sugar
  • 2 ¼ teaspoons olive oi


  • Heat water to about 110F in a cup or bowl (microwave ~10 sec). Add sugar and yeast and mix. Set aside to activate.
  • Whisk flour ingredients in a medium bowl. Set aside.
  • Mix 1 cup + 2 tablespoons flour mixture in a large bowl with the salt & sugar. When the yeast mixture has activated, add in oil. Pour wet ingredients into dry.
  • Combine dough with a spoon until it begins to form a ball. Turn out onto a floured surface and knead for about 6–8 minutes, until dough is soft and gluten has developed (doesn’t break apart or look biscuit-y)
  • Grease a bowl with olive oil and place the dough in, turning to coat with oil. Cover with a damp cloth and let rise in an oven that is ~100F. (Turn oven on warm periodically throughout the rising time to ensure it stays at 100.) Let rise for 1 ½ hrs. The dough is done rising when you can press your thumb (gently) into the dough and it doesn't spring back immediately.
  • When dough is done rising, take bowl out of oven and preheat to 450. If you have a pizza stone, place it in the oven. (If you have two pizza stones, move an oven rack to the top rung and put the other stone up there! This creates a quasi-stone oven type thing.)
  • Roll out dough on a piece of parchment paper. Top with desired toppings.
  • Bake for about 10-15 minutes, until dough is done but slightly soft, and cheese is golden and bubbly.

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  1. I hadn’t thought about vital wheat gluten being low-FODMAP, but I suppose it would be. Cool!

    • Definitely try it – it’s a game changer!

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