Low FODMAP Pumpkin, Capsicum, Sweet Potato, & Spinach Pizza
Low FODMAP Pumpkin, Capsicum, Sweet Potato, & Spinach Pizza
Pizza is one of my favourite treat foods and this low FODMAP pizza is delicious and well worth the effort!
Recipe last updated July 2025.
Ingredients
Make gluten freeVeggies
Pizza
gluten free pizza base
FODMAP
Choose gluten free pizza bases that do not contain high FODMAP ingredients such as inulin, apple fibre, lupin flour, amaranth flour, chickpea (garbanzo/besan) flour or large amounts of soy flour or coconut flour.
You can use regular pizza bases for family members who do not need to follow the low FODMAP diet or eat gluten free.
dried oregano
Gluten Free
mozzarella or vegan cheddar style cheese made from soy or coconut oil (optional, grated)
FODMAP
garlic infused oil
FODMAP
Garlic infused oil is usually found in the cooking oil section of your local supermarket, or you can buy it online. Choose an oil that is clear and does not contain any pieces of garlic.
You can also make garlic infused oil at home by gently frying whole garlic cloves in cooking oil until they are golden and fragrant. Remove and discard the garlic before using the oil in your cooking. This is a low FODMAP way to capture garlic flavour because fructans do not dissolve into oil.
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Learn moreMethod
- Preheat the oven to 200ºC (390ºF) on bake function. Peel and cut the pumpkin and sweet potato (or parsnip) into bite-sized pieces before placing in a roasting tray. Deseed and cut the capsicum/pepper into strips and add to the tray. Drizzle in neutral oil and toss so the veggies are well coated. Season with salt and pepper. Bake for about 20 to 30 minutes until the veggies are tender and golden. Toss once or twice while cooking.
- Cover the gluten free pizza bases with tomato paste and sprinkle evenly with the dried oregano. Then spread the roasted veggies over the bases. Top with grated mozzarella cheese if desired. Cook for about 15 minutes, or until the bases are golden brown (or according to the packet directions).
- Roughly chop the baby spinach and finely chop the thyme and chives. Then evenly sprinkle the fresh thyme, chives and baby basil leaves over the hot pizzas.
- Drizzle with garlic infused olive oil and season with salt and pepper.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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