Make pizza night more IBS-friendly with this easy, homemade low FODMAP Pizza Sauce! Taking only 10 minutes to make, this low FODMAP pizza sauce recipe is so easy to put together that you'll never feel the need to buy canned pizza sauce. Ever. Again. In addition to being low FODMAP, this homemade pizza sauce is also Keto, low carb, vegan, gluten-free, and refined sugar-free with an option for Paleo.
Why make your own low FODMAP pizza sauce?
Canned pizza sauce typically contains high FODMAP ingredients, such as garlic powder and/or onion powder. It also typically contains refined sugar, which is low FODMAP, but an ingredient those eating Keto, low carb, and Paleo try to avoid. Making your own low FODMAP pizza sauce helps you include only the ingredients that are best for your body.
Pizza sauce is easier to make than I originally thought. It only requires 10 minutes to make, 10 minutes to cool, and six ingredients in addition to salt and pepper. To make the process even easier, I use my homemade blend of low FODMAP Italian seasoning. This gives the pizza sauce amazing Italian flavors without much effort. If you prefer not to make your own seasoning mix, some store-bought Italian seasonings are naturally low FODMAP. Check the labels to see if any high FODMAP ingredients have been added.
The equipment I use to make this low FODMAP pizza sauce includes:
- Small saucepan or saucier (mine is 1.5 quarts)
- Measuring spoons and cups
Low FODMAP Pizza Sauce: Ingredients, FODMAP Information, and Success Tips
To make this low FODMAP pizza sauce recipe, I simply whisk together the following ingredients in a small saucepan.
As with my homemade Low FODMAP BBQ Sauce and Low FODMAP Ketchup recipes, I used strained tomatoes in this low FODMAP pizza sauce recipe. Having a slightly thicker texture than canned tomato sauce, strained tomatoes can typically be found near the canned tomato sauce at some grocery stores. I prefer to use strained tomatoes over tomato sauce as strained tomatoes usually have no high FODMAP ingredients or sugar added to them, only salt. Check the labels of the strained tomatoes you end up using to ensure no high FODMAP ingredients have been added.
To enhance the tomato flavor of the pizza sauce, I add tomato paste to the sauce. While found problematic for IBS in quantities larger than 2 tablespoons per serving according to Monash University's Low FODMAP Diet App, we're only adding 2 tablespoons across 24 servings.
Garlic-infused olive oil
The easiest way to add garlicy flavor to low FODMAP sauces without the FODMAPs is to use garlic-infused olive oil. Olive oil is typically added to homemade pizza sauce recipes anyway, so garlic-infused olive oil weaves into the pizza sauce so naturally.
Low FODMAP Italian seasoning, salt & pepper
I easily incorporate Italian flavors into the pizza sauce by using my own homemade blend of low FODMAP Italian seasoning. Using a premade seasoning mix is so much easier than adding the herbs individually. If you prefer not to make your own, that same post also lists store-bought options that are low FODMAP. I highly recommend making it yourself as it's so easy and can be used in so many of my low FODMAP recipes. Some of these include Low FODMAP Italian Dressing, Low FODMAP Instant Pot Chicken and Rice Soup, Low FODMAP Bolognese, Low FODMAP Creamy Bacon Mushroom Chicken Thighs, Low FODMAP Tomato Soup, and so many more!
As Italian seasoning mixes do not typically contain salt or pepper, I add these to the pizza sauce individually.
Liquid stevia or sweetener or choice
Pizza sauce typically contains sweetener to add depth of flavor, usually white refined sugar. As I am currently eating low FODMAP and Keto right now, I have chosen liquid stevia as the sweetener. While liquid stevia hasn't been tested by Monash University for FODMAPs, it's generally thought to be low FODMAP as powdered stevia is low FODMAP in quantities of up to 2 teaspoons or 5 grams per serving.
Using stevia keeps this low FODMAP pizza sauce refined sugar-free, low carb, and Keto; however, stevia is not a Paleo ingredient. To make this pizza sauce Paleo, I would add pure maple syrup in ½ teaspoon increments until sweet enough to your own personal taste. Depending on your dietary requirements and the ingredients you typically have on hand, you can essentially use whatever sweetener you'd like to your own personal taste.
Once whisked together in a saucepan, I place the pan on medium high heat on the stovetop. I whisk the sauce occasionally while it's heating up, and as soon as it starts a low boil, reduce the heat to low. This is the "Min" setting on my stove but may be different on yours. I allow the sauce to simmer on low heat for 5 minutes or until it's to my desired thickness, whisking frequently.
Taste, adjust seasonings & cool
I remove the sauce from heat, and once cool enough, taste it and adjust the seasonings and sweetener if needed. Then, I leave the sauce to cool a minimum of 10 minutes prior to placing on the pizza crust.
I store any leftover sauce in airtight container in the refrigerator for 5-7 days. It can also be stored in the freezer, in a zip top bag (preferably), for up to 3 months. I stir the leftovers before using as the ingredients separate over time.
What can I use this low FODMAP pizza sauce for?
I currently use this low FODMAP pizza sauce for two things: my Low FODMAP Keto Meatza (Pizza with a Meat Crust!) and as a dipping sauce for my Low FODMAP Air Fryer Mozzarella Sticks. Depending on the size of your pizza, this recipe makes enough sauce for two pizzas or one pizza and one batch of mozzarella sticks.
Easy Low FODMAP Pizza Sauce (Keto, Vegan, Refined Sugar-Free)
- Combine ingredients: Whisk all ingredients together in a small saucepan or saucier (mine is 1.5 quarts).
- Cook: Place saucepan on medium high heat on the stovetop. Bring to a low boil, whisking occasionally as the sauce heats up. Immediately after the sauce starts to bubble, reduce heat to low (the “Min” setting on my stove) and simmer for 5 minutes or until to your desired thickness, whisking frequently.
- Taste and cool: Remove from heat, taste, and adjust seasonings and sweetener as desired. Allow sauce to cool for a minimum of 10 minutes prior to applying to pizza crust. Use on my Low FODMAP Keto "Meatza" - Pizza with a Meat Crust (only requires ½ of the sauce), as a dipping sauce for my Low FODMAP Air Fryer Mozzarella Sticks, or on your favorite low FODMAP pizzas, breadsticks, etc.
- Store: Store leftover sauce in an airtight container in the refrigerator for 5-7 days or up to 3 months in the freezer. Stir leftover sauce before using.
- Servings: This recipe makes about 1 cup of sauce, enough for ½ cup of sauce per pizza. If using as a dipping sauce for breadsticks, mozzarella sticks, etc., this recipe provides eight 2-tablespoon servings.
- Sweetener: to make this pizza sauce Paleo compliant, I would recommend adding pure maple syrup in increments of ½ teaspoon, tasting, and repeating until it is sweet enough to your taste. Depending on your dietary needs, other sweeteners can be used to taste.