Low FODMAP Pizza Sauce

If you're looking for a simple low FODMAP pizza sauce, this is a great place to start. Made with canned tomatoes, fresh basil, oregano, and garlic-infused olive oil, it delivers classic pizza flavor without high FODMAP ingredients.

Many traditional pizza sauces rely on high-FODMAP ingredients like garlic and onion for flavor. This recipe uses garlic-infused olive oil instead, which provides a little garlic flavor without the FODMAPS found in whole garlic.

This sauce uses canned tomatoes for convenience and to give more FODMAP wiggle room. It blends quickly, then simmers briefly to thicken and help the flavors come together. This sauce is simple, flavorful, and ready to use on homemade pizza.

It's also easy to make ahead. Store leftovers in the refrigerator or freezer, so you can always have pizza sauce ready to go.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Serve this with
• Storage
• Equipment
• Dietitian Notes
• FAQ
• Recipe

Ingredients

To make this simple low FODMAP pizza sauce, add these ingredients to your shopping list:

• Canned whole tomatoes - 1 (28-ounce) can
• Dried oregano - 1 teaspoon
• Garlic-infused olive oil (or extra-virgin olive oil) - 2 teaspoons
• Fresh basil - 6-8 leaves
• Coarse salt - ½ teaspoon
• Optional: Granulated sugar - 1½ teaspoons

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.

Canned whole tomatoes have a low FODMAP serving of ½ cup or 100 grams. In the US, most cans of whole tomatoes are 28 ounces or 794 grams or ~8 low FODMAP servings.

Dried oregano is low FODMAP in servings of 1 teaspoon or 3 grams.

Garlic-infused oil is a popular way to add low FODMAP garlic flavor on the low FODMAP diet. My current favorite is Colavita Roasted Garlic Olive Oil (technically a garlic-flavored oil) that Monash University has confirmed to be low FODMAP. Learn more about why garlic-infused oil is okay in my Low FODMAP Garlic and Onion Substitutes post.

Basil is low FODMAP in servings of 1 tablespoon (5 grams).

Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.

Instructions

To make this easy low FODMAP pizza sauce, simply:

Blend the ingredients

Place the drained tomatoes, oregano, olive oil, basil, salt, and optional sugar in a blender or food processor. Blend until smooth.

Simmer the sauce

Pour the blended sauce into a medium saucepan and bring it to a gentle boil over medium heat. Reduce the heat and simmer for about 10 minutes, stirring occasionally, until slightly thickened.

Use or store

Use this sauce immediately on pizza or store it for later.

Serve this with

For a quick and easy low FODMAP pizza, spread this sauce over a (Monash-certified) low FODMAP Schär pizza crust. Top with your favorite low-FODMAP cheese, then bake according to the package instructions.

You can also use this sauce on top of homemade low FODMAP pizza dough or in any of your favorite low FODMAP recipes that call for pizza sauce.

Storage

This sauce stores well, making it great for meal prep. I like to use a ½ cup right away on pizza and freeze the leftovers in my souper cubes.

Refrigerator

Store in an airtight container for up to 3 days.

Freezer

Freeze for up to 3 months. Transfer to the refrigerator to thaw before using. Freezing the sauce in ½-cup portions makes it especially convenient for pizza night. If it seems watery after thawing, simmer it briefly to reduce any excess liquid.

Equipment

I keep my kitchen equipment inventory pretty simple and stick to multi-purpose, long-lasting tools whenever I can. Here are kitchen essentials that I used to make this recipe:

Blender: I love my Ninja blender. It may not be as powerful as the oft-coveted Vitamix, but it's way more affordable and meets 95% of my blending needs.

Souper Cubes: Low FODMAP serving sizes can be a bit wonky, so I often end up with small amounts of leftovers. These silicone trays are great for freezing perfectly portioned amounts for later use.

Dietitian Notes

In addition to being made with low-FODMAP ingredients, this recipe can also meet several other common dietary needs. Keep in mind that ingredients can vary, so it's always a good idea to check labels to make sure the products you choose meet your individual dietary needs.

• Gluten-free: The sauce is naturally gluten-free.
• Dairy-free: This recipe contains no dairy ingredients.
• Vegan / Plant-based: All ingredients in this recipe are plant-based.
• No added sugar: This recipe can be made with no added sugar. The granulated sugar is optional and can be added to help balance the tomatoes' acidity, if desired.

If you are managing other dietary restrictions alongside the low FODMAP diet, working with a registered dietitian can help ensure your diet remains balanced and nutritionally adequate. A more flexible or "FODMAP gentle" approach may also be worth considering.

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