Low FODMAP Pizza with Pesto, Chicken and Red Grapes

This Low FODMAP Pizza with Pesto, Chicken, and Red Grapes may sound unique, but its sweet-meets-savory mix of flavors is delicious.

So, do you remember that Low FODMAP Pesto recipe from last week? And, how I said it’s pretty darn good as a low FODMAP pizza sauce? Wellllllll, let me tell ya. It’s the star of today’s recipe and this Low FODMAP Pizza with Pesto, Chicken, and Red Grapes is pretty much life! I LOVE THIS PIZZA! Nom, nom, nom!

Grapes may sound a little crazy on pizza, but they get so ooey-gooey and yummy and oh-my-goodness-so-freaking-delicious! 🙂 It’s kind of Hawaiian pizza, but better.

Shopping list

To make this low FODMAP pizza, you’ll need:

• Boneless, skinless chicken breasts – 2 small
• Low FODMAP Pizza Crusts – 2 (I use Udi’s Gluten-Free Pizza Crusts)
• Low FODMAP Pesto – ½ cup (click the link to open the recipe in a new tab)
• Seedless red grapes – 2 cups halved
• Fresh mozzarella cheese – 8 ounces (or 227 grams)
• Fresh chives or green onion tops (green parts only) – 2 tablespoons

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.

Chives are a FODMAP-free ingredient. They are usually used as a garnish and can add a subtle FODMAP-friendly garlic flavor to dishes.

Grapes are a FODMAP-free food. 12/2021 Update: Monash University retested grapes and found them to contain FODMAPs. A low FODMAP serving of red or green/white grapes is now considered to be 6 grapes or 28 grams. Larger servings contain moderate to high amounts of excess fructose.

Green onion tops – the green part of green onions – are low in FODMAPs and should be tolerated by most on the low FODMAP diet. Avoid the white bulb, which is high in FODMAPs. Learn more → Low FODMAP Garlic and Onion Substitutes.

Low FODMAP Pizza Crusts

Udi’s Gluten-Free Pizza Crust has not specifically been tested for FODMAPs, however, one serving (½ of one crust) appears to be low in FODMAPs by ingredients. Individual tolerance may vary.

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.

Plain chicken is a low FODMAP food. Pre-seasoned or marinated chicken often contain high FODMAP ingredients like onion or garlic. Double-check ingredients before purchasing.

Some grocery stores sell rotisserie chickens that use only low FODMAP ingredients. Just BARE Chicken is one that I have found in my area.

Similar recipes

• Low FODMAP Bruschetta Pizza with Chicken
• Low FODMAP Breakfast Pizza
• Low FODMAP Pesto Pasta with Grilled Chicken and Roasted Tomatoes

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Recipe

Dairy-Free Option

The low FODMAP diet does not need to be dairy-free. However, some of us (lucky folks) have a non-FODMAP intolerance to dairy. So, I usually make one pizza with mozzarella for my dairy-loving husband and one with Daiya dairy-free mozzarella-style shreds for me.

Daiya mozzarella-style shreds is a type of vegan cheese. This product has not specifically been tested for FODMAPs, but one serving (¼ cup or 28 grams) appears to be low FODMAP by ingredients and fits within FODMAP Friendly’s low FODMAP serving size for vegan cheese.

 

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