Low FODMAP Pumpkin, Capsicum, Sweet Potato, & Spinach Pizza
Ingredients
MAKE GLUTEN FREEServings:
Veggies
1.75
Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled, seeds removed & cut into bite-sized pieces)
1.75
sweet potato (peeled & cut into bite-sized pieces)*
1
red bell pepper
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
Pizza
2
gluten free pizza base*
8
tomato paste
1.5
dried oregano*
1
baby spinach (chopped)
2
fresh thyme
3
fresh chives (finely chopped)
1
fresh basil (baby leaves if possible)
1
mozzarella cheese or vegan cheese (optional) (grated)*
1
garlic infused oil*
Equipment
- roasting tray
- oven tray
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Veggies
1.75
Japanese pumpkin (Kabocha squash or Buttercup squash) (peeled, seeds removed & cut into bite-sized pieces)
1.75
sweet potato (peeled & cut into bite-sized pieces)*
1
red bell pepper
1
neutral oil (rice bran, canola, sunflower)
1
salt & pepper
Pizza
2
gluten free pizza base*
8
tomato paste
1.5
dried oregano*
1
baby spinach (chopped)
2
fresh thyme
3
fresh chives (finely chopped)
1
fresh basil (baby leaves if possible)
1
mozzarella cheese or vegan cheese (optional) (grated)*
1
garlic infused oil*
Equipment
- roasting tray
- oven tray
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
515
Fat
15.4g
Saturates
6.1g
Protein
13.9g
Carbs
78.2g
Sugars
16.7g
Fibre
13.2g
Salt
0.8g
Iron
4.3mg
Calcium
297.6mg
Calories
501
Fat
12.6g
Saturates
3.4g
Protein
11g
Carbs
84.3g
Sugars
23.1g
Fibre
13.2g
Salt
0.8g
Iron
4.3mg
Calcium
329mg
Calories
515
Fat
15.4g
Saturates
6.1g
Protein
13.9g
Carbs
78.2g
Sugars
16.7g
Fibre
13.2g
Salt
0.8g
Iron
4.3mg
Calcium
297.6mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
Check the gluten free pizza bases for high FODMAP ingredients like inulin, apple fibre, lupin flour, amaranth flour, garbanzo/besan flour, as well as large amounts of soy or coconut flour.
You can use normal pizza bases for any family members who do not need to be low FODMAP or gluten free.
Check the vegan cheese does not include onion, garlic, inulin or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses made from dairy are all low FODMAP.
Sweet potato is low FODMAP in 75g/2.65oz serves and becomes high FODMAP in larger serves. Our recipes only use a low FODMAP portion of sweet potato. However if you are concerned you can normally swap the sweet potato for regular potato, carrot or parsnip.
Gluten Free Tips
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 sh... Read More
