Super delicious and filling, this Low FODMAP Keto Pizza with a Meat Crust, or simply "Meatza," is like eating pizza toppings on a meatball! Requiring no kneading or waiting for dough to rise, this family-friendly low FODMAP pizza with a meat crust will have you wondering why you never thought to put pizza toppings on top of meat before. In addition to being low FODMAP and Keto, this Meatza recipe is low carb, grain-free, and gluten-free.
High fat warning: while low in FODMAPs, this Meatza recipe is high in fat, which can be an additional symptom trigger for some people with IBS. See below for additional information.
Jump to:
- What the heck is a Meatza?!?
- High Fat Warning
- Low FODMAP, Keto, Low Carb, Grain-Free, and Gluten-Free
- Necessary Equipment
- Low FODMAP Keto Pizza with a Meat Crust: Ingredients, FODMAP Information, and Success Tips
- Other Low FODMAP Pizza Topping Options
- Low FODMAP Keto "Meatza" (Pizza with a Meat Crust)
- Related Recipes
What the heck is a Meatza?!?
When I started eating low FODMAP and Keto a few months ago, I discovered certain things that are common to the Keto diet that are uncommon but applicable to the low FODMAP diet. One of these ideas was using pork rinds as croutons, which I have applied to my Low FODMAP Shrimp Caesar Salad with Pork Rind Croutons recipe.
A second discovery was making a meat crust for pizza, which I discovered on the food blog Keto Karma. The pizza's meat crust is just like making a meat mixture for homemade meatballs, but flattening the mixture out into a crust instead of rolling it into balls. Since I've started eating low FODMAP, homemade pizza has seemed too complicated for me due to all of the elements that could potentially be high in FODMAPs. I've never been a fan of making homemade pizza dough, but I don't mind making homemade meatballs, so the idea of making a meat pizza crust seemed simpler to me.
If you think the idea of pizza with a meat crust is weird - it kind of is. I didn't have high expectations going in, but boy, was I ever shocked at how delicious and filling it is! Perhaps due to my blood sugar issues (I'm hypoglycemic), pizza with a grain-based crust - regardless if it was gluten-free / low FODMAP - always left me feeling crappy and hungry 1-2 hours after eating it. Eating just two slices of this low FODMAP meatza leaves me feeling satisfied and quells my pizza cravings.
A meat crust pizza does take some getting used to, but my whole family absolutely loves this low FODMAP meatza, and we have completely stopped ordering pizza since its discovery.
High Fat Warning
Although this low FODMAP pizza with a meat crust is low in carbs and FODMAPs, it is high in fat, which can be an additional trigger for some people with IBS. Talk to your doctor or dietician before making this recipe with concerns of how your body might react. If your body reacts poorly to fattening foods, this may not be the low FODMAP pizza recipe for you.
While the calorie, fat, and cholesterol information in the nutrition card below may be alarming, as a fair amount of the grease from the meat crust is drained and blotted away from the crust, you're not actually consuming those amounts with the finished product. Those nutritional figures represent the totals before the grease is drained from the meat crust. There's no way to know how much fat, etc. is drained away with the grease, except perhaps in a lab.
Low FODMAP, Keto, Low Carb, Grain-Free, and Gluten-Free
In addition to being low FODMAP (considering the "high in fat" warning information above), this meatza recipe is also Keto, low carb, grain-free, and gluten-free. It can also be made lactose-free by using a lactose-free pizza mozzarella.
Necessary Equipment
The equipment I use to make this Low FODMAP Keto Meatza includes:
- Oven (I use convection)
- Sided baking sheet (mine is 16 x 12 x 1 inches in dimension)
- Parchment paper (NOT a silicone baking mat as the crust will fly right off the pan when draining the grease)
- Large mixing bowl (the larger, the better)
- Measuring cups and spoons
- Instant read thermometer
- Fork
- Grease container
- Many paper towels
- Cheese shredder (if not using pre-shredded cheese)
- Fine mesh sieve
- Chopping board and knife
- Pizza cutter or knife for slicing the pizza
Low FODMAP Keto Pizza with a Meat Crust: Ingredients, FODMAP Information, and Success Tips
Low FODMAP Pizza Sauce
I start this low FODMAP meatza recipe by making my easy homemade low FODMAP pizza sauce per the recipe on that post. I set the sauce aside to cool as I prepare the other ingredients.
Low FODMAP "Meatza" Crust
Just before starting to make the pizza's meat crust, I preheat my oven to 400°F. I line a sided baking sheet with parchment paper, not a silicone mat. After the crust bakes, we'll need to drain the grease from the baking sheet, requiring that it be gently tipped so the grease can pour out. Speaking from experience using a silicone mat, the crust will try to fly right off the baking sheet. While it still slides a bit, the crust stays in place a lot better using parchment paper.
Unsurprisingly, the meat crust is the star of the "meatza" and is inspired by the meatballs in my Low FODMAP Instant Pot Spaghetti and Meatballs recipe. Using similar ingredients, I add the following to a large bowl:
Ground Beef & Pork
I use the magical combination of ground beef and pork for the crust. Meat doesn't contain FODMAPs but does contain fat, so if you have an issue with fat, see my warning above.
Blanched Almond Flour
To make the crust more dough-like, I add blanched almond flour to the mixture. According to Monash University's Low FODMAP Diet App, while almond flour does contain the FODMAP GOS, it can be consumed in quantities of up to ¼ cup or 24 grams per serving. We're adding ¼ cup across 6 servings.
Garlic-Infused Olive Oil
To add garlicy flavor but not the FODMAPs to the meatza, I add garlic-infused olive oil to the mixture. FODMAPs are not oil-soluble, so when oil is infused with garlic flavor, the FODMAPs are not left behind in the oil, only flavor.
Low FODMAP Italian Seasoning, Salt & Pepper
Lastly, to easily add Italian flavor to the meatza crust, I add my own blend of Low FODMAP Italian Seasoning to the mixture as well as salt and pepper. If you prefer not to make your own Italian Seasoning, there are store-bought versions that are also low FODMAP. See that post for details.
Mix & Spread
Once added, I mix the crust ingredients with my hands until combined. Then, I place the meatza "dough" onto the covered baking sheet.
Using my hands, I spread the "dough" as evenly as possible to the edges of the baking sheet.
If some parts are thicker than others, the crust may not bake evenly, making those parts tough. It's important to try to spread it as evenly as possible.
Bake
Then, I bake the crust in the preheated oven for 15 minutes or until the temperature reaches 160°F on an instant read thermometer. The crust will shrink about an inch on all sides when baked. That is the nature and drawback of the meat crust, but it will still turn out a filling and amazing pizza.
Drain & Blot Dry
As the crust bakes, it will release a substantial amount of grease. Once I remove it from the oven, I hold the baking sheet in an oven mitt-covered hand and hold the crust in place with a fork with the other hand. Then, I tip the baking sheet to drain the majority of the grease off the pan. Once drained, using as many paper towels as needed, folding them over multiple times to protect my hands, I blot the crust until mostly dry.
Low FODMAP Pizza Toppings
I typically prepare the low FODMAP pizza toppings while the crust is baking. I have chosen the following toppings for the meatza as they are my favorite as well as low FODMAP and Keto/low carb, but there are a variety of combinations that could work. As my husband and son love pineapple and ham on pizza, during one of my tests of this recipe, I covered half with pineapple and ham. However, they reported back that the sweetness of the pineapple didn't really go well with the savory flavor of the meatza crust.
I add the following low FODMAP pizza toppings to the meatza crust:
Low FODMAP Pizza Sauce
The homemade low FODMAP pizza sauce that I prepared earlier should have had plenty of time to cool while preparing and baking the meatza crust. I spread ½ cup of the sauce (about half of the total amount) onto the crust using a spatula and save the other half for my next meatza or my Low FODMAP Air Fryer Mozzarella Sticks (recipe coming soon!).
Pizza Mozzarella, Lactose-free if Needed
Then, I add 1 ½ of 2 cups of shredded pizza mozzarella on top of the sauce. I am able to tolerate the FODMAP lactose, but if you can't, lactose-free pizza mozzarella can be used. You will want to use mozzarella that's specifically for pizza as it is low moisture and keeps the amount of grease to a minimum.
Low FODMAP Pepperoni
Is pepperoni low FODMAP? According to this medically reviewed article by Casa de Sante, pepperoni tends to be free of high FODMAP ingredients. You will want to check the labels for added wheat gluten or high FODMAP ingredients. The article also includes a list of store-bought pepperoni brands that are low FODMAP.
I top the cheese with about a ¼ cup of stacked pepperoni, which tends to be about 20 slices. The number will vary depending on the size of pepperoni you choose.
Sliced Canned Mushrooms
Monash University's Low FODMAP Diet App lists canned mushrooms as containing the FODMAP mannitol and low FODMAP in servings of up to 75 grams. We are adding about 65 grams across 6 servings. During the canning process, the FODMAPs leach out of the mushrooms into the brine, so it is important to drain and rinse the mushrooms in water using a fine mesh sieve to rinse off the FODMAPs. Then, I pat the mushrooms dry using paper towels before adding them to the pizza.
Green Bell Pepper
Lastly, I top the meatza with chopped green bell pepper. Monash University lists green bell pepper as containing the FODMAP fructans and low FODMAP in quantities of up to ½ cup or 75 grams per serving. We are adding ½ cup across 6 servings.
Other Low FODMAP Pizza Topping Options
There are a variety of other low FODMAP pizza toppings you could add but will want to do so in consultation with your Monash University Low FODMAP Diet App to prevent FODMAP stacking. Other options include:
- Bacon, cooked and crumbled - which may overdo it in terms of meat and fat on this meatza crust
- Black or green olives
- Ham - same note as bacon
- Kale
- Oyster mushrooms
- Pineapple - although it doesn't go well on meatza due to the savory flavor of the crust
- Red bell pepper
- Low FODMAP sausage - same note as bacon
- Scallions (a.k.a. green onions)
- Spinach
Low FODMAP Keto "Meatza" (Pizza with a Meat Crust)
Ingredients
Low FODMAP "Meatza" Crust:
- 1 pound ground beef
- 1 pound ground pork
- ¼ cup blanched almond flour
- 1 tablespoon garlic-infused olive oil
- 1 tablespoon low FODMAP Italian Seasoning, homemade or store-bought
- 1 teaspoon salt
- ½ teaspoon ground black pepper
Low FODMAP Pizza Toppings:
- ½ cup low FODMAP Pizza Sauce
- 2 cups pizza (low moisture) mozzarella, lactose-free if needed, coarsely shredded and divided
- ¼ cup sliced low FODMAP pepperoni
- 4 ounce can sliced mushrooms, canned in brine, rinsed, drained, and patted dry
- ½ cup green bell pepper, diced
Instructions
- Prepare sauce. If making homemade low FODMAP pizza sauce, prepare and set aside to cool.
- Preheat oven. Preheat oven to 400°F. Line a sided baking sheet (mine is 16 x 12 x 1 inches) with parchment paper (NOT a silicone mat – see note).
- Prepare the meat crust. Add crust ingredients to a large bowl and mix using your hands until combined. Place meat “dough” onto a baking sheet and spread as evenly as possible with your hands until it reaches the sides of the sheet.
- Bake crust. Bake crust in a preheated oven for 15 minutes or until the temperature reaches 160°F on an instant read thermometer. The crust will shrink in size, and that is normal (see note).
- Drain grease. Using a fork to gently hold the crust on the baking sheet, carefully drain the grease from the baking sheet. Using as many folded over paper towels as needed, gently pat crust until mostly dry.
- Add toppings and bake. Top crust with ½ cup of the prepared pizza sauce (saving the rest for your next Meatza or other recipes), 1 ½ cups of the mozzarella, pepperoni, mushrooms, and diced green bell pepper. Cover toppings with remaining ½ cup of mozzarella. Bake an additional 10-12 minutes until toppings are cooked.
- Slice and serve. Slice into 12 pieces with a pizza cutter or knife and serve 2 slices per serving.
Notes
- High fat warning: while low in FODMAPs, this pizza recipe is high in fat, which can be an additional symptom trigger for some people with IBS. See post above for additional FODMAP information on each ingredient.
- The information in the nutrition card below reflects that before the grease is drained from the crust. The finished product that is eaten is likely to contain fewer calories, fat, and cholesterol due to draining much of the grease produced by the crust.
- I don’t recommend using a silicone mat as the crust is likely to slip off the baking sheet while draining the grease (speaking from experience).
- The crust will shrink about 1 inch on each side when baked. That is the nature (and drawback) of making a meat crust.
- Servings: 12 slices total - 2 slices per serving.
- Inspired by Keto Karma
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