Low FODMAP Breakfast Pizza

Loaded with veggies, bacon, and eggs, this Low FODMAP Breakfast Pizza is a delicious way to start your day or enjoy it as a quick, 20-minute weeknight meal! It's also gluten-free.

Whether you're looking for a fun, flavor- and veggie-packed take on breakfast or a quick and easy 20-minute weeknight meal, this Low FODMAP Breakfast Pizza is your ticket! Filled with red and green bell peppers, Roma tomatoes, bacon, mozzarella and eggs, this yummy low FODMAP pizza is a delicious option any time of the day.

Shopping list

To make this low FODMAP breakfast, add these ingredients to your shopping list:

• Schär Gluten-Free Pizza Crust (or other low FODMAP pizza crust) - 1
• Mozzarella - 1 cup shredded
• Red bell pepper - ¼ cup diced (about ¼ medium pepper)
• Green bell pepper - ¼ cup diced (about ¼ medium pepper)
• Roma tomato - ¼ cup diced (about 1 small to medium tomato)
• Bacon - ¼ cup cooked and crumbled (about 2-3 slices)
• Eggs - 4 large
• Optional: fresh parsley or chives

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Schär Gluten-Free Pizza Base has been certified low FODMAP by Monash University in a handful of countries, but not the United States. However, when comparing the ingredients for the pizza bases sold in the United Kingdom (certified) versus the United States (not-certified) the products appear identical. (Note: Labeling regulations differ by country, so some ingredients have slightly different names.) So, this pizza crust may be another option to consider.

Mozzarella is a low-lactose cheese. The recommended low FODMAP serving size is ¼ cup or 40 grams.

Red bell pepper is a FODMAP-free food. 2022 Update: Monash University retested red bell pepper and found it to contain FODMAPs. A low FODMAP serving of red bell pepper is now considered to be ⅓ cup or 43 grams. Larger servings contain moderate to high amounts of excess fructose. Peppers and chili peppers also contain capsaicin, which can be a non-FODMAP trigger for some people. Avoid if you suspect spicy food is an issue.

Green bell pepper is low FODMAP in servings of 1 cup, ¼ medium, or 75 grams. Larger servings (more than 3.5 cups) contain higher amounts of fructan.

Roma tomatoes can be low in FODMAPs, depending on the serving size. According to Monash, the low-FODMAP serving size is ⅓ medium Roma tomato or 48 grams. Larger servings contain moderate to high levels of the FODMAP, excess fructose.

Serving Suggestions:

I would suggest serving this pizza with a serving of fruit and a glass of low FODMAP milk. A couple of low FODMAP fruit options would be:

• 1 medium orange (130 grams)
• ¼ cup blueberries (40 grams)

For low FODMAP milk, you can enjoy a glass of lactose-free milk. If you're looking for a plant-based milk alternative, some low FODMAP options would be:

• 1 cup almond milk (240 grams)
• 1 cup macadamia milk (240 grams)
• 1 cup quinoa milk (240 grams)
• ¾ cup rice milk (200 grams)

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