Zucchini Pizza Crust- low fodmap, low carb and 100% amazing!

/ Sacha Walsh

Low Fodmap For Life

You might be wondering why I am so excited about the discovery of a zucchini pizza base? Well, as you already know I follow the low fodmap diet and I am also gluten intolerant, so it is pretty tough finding a great gluten free pizza base. Secondly, I am also carb intolerant/insulin resistant (you can read about this here) and this means that I need to get very creative when it comes to pizza crusts. One my saddest low fodmap moments was when I finally realised that my favourite cauliflower pizza bases were just not worth the agony and so I moved on to making my own flaxseed bases. Yesterday I was browsing Pinterest waiting for the rain to ease before getting the kids to school and that was when I saw it! Zucchini Pizza Crust by Kalyn’s Kitchen.

It was very easy to adapt to a low fodmap diet and I am super excited to share it with you because, although a bit fiddly to make, it didn’t take very long and they taste amazing and are nutrient dense!

NOTE: Zucchini is low fodmap, however in large quantities (over 100g serve) it may be high fodmap (oligo-fructans), so be cautious with serving sizes. You could eat half of a small pizza if you are sensitive to this (I have found that I can eat one of the pizza’s without any problems).

Kalyn’s Kitchen provides wonderful instructions and visuals on how to prepare the pizza crust, so I will refer you to her page to follow her instructions, here. However, please use my ingredients below to ensure the recipe is low fodmap. Kalyn also provides a recipe for a margarita pizza sauce but it is NOT low fodmap, however, you can easily replace the garlic with garlic infused olive oil and it will be low fodmap friendly.

Low Fodmap, Low Carb, Gluten Free Zucchini Pizza Crust

  • Servings: 2-4, depending on your sensitivity to zucchini
  • Difficulty: moderate
  • Print

4 cups grated then chopped fresh zucchini (one large zucchini about a foot long, or several smaller ones)

1/2 cup finely grated low-fat Mozzarella blend

2 tablespoons almond meal

1 tablespoon flaxseed meal (I use organic golden flaxseed meal)

3 tablespoons finely grated Parmesan

1 teaspoon dried oregano

1/2 teaspoon garlic infused olive oil

pinch of salt

1 egg, beaten

Instructions:

Preheat the grill or oven to 450F/230C.
Grate zucchini, using a food processor or the large side of a hand grater, then chop the grated zucchini.  (I did this with a steel blade in the food processor, but you could chop with a large knife if you don’t have a food processor.)  Place the chopped zucchini in a microwave-safe bowl and microwave on high for about 5 minutes.  Then drain the cooked zucchini into a colander that’s lined with cheesecloth or a kitchen towel.  Let zucchini drain until it’s cool enough to handle.
When zucchini is cool enough, squeeze out as much water as you can and place the zucchini in a bowl.  Add the finely grated mozzarella, almond and flaxseed meal, parmesan, dried oregano, garlic olive oil, salt, and beaten egg and stir until the ingredients are combined.
Place baking paper onto a biscuit tray and divide the zucchini mixture into two balls.  Use your fingers to press out the crust mixture into two circles, being careful not to make the edges too thin (or they will burn).  Bake crust in the oven just until the crust is firm and starting to brown (about 15 minutes.)
Spread each small pizza with low fodmap toppings and put back into the oven until cooked.  Serve hot.

This is a photo of the pizza crust that I made yesterday.Low Fodmap For Life

I was a bit short of time (it was lunch after all and I was supposed to be studying!), so for the toppings I used Sue Shepherd’s Slow Roasted Vegetable Pasta Sauce for the base (I wrote a review of her low fodmap products here) and then I tore up some fresh bocconcini on top (small balls of mozzarella cheese). Really simple and quick without the bloated feeling afterwards!

Try it out this weekend, you won’t regret it, I promise!

Sacha

13 thoughts on “Zucchini Pizza Crust- low fodmap, low carb and 100% amazing!”

  4. This sounds so good and I cannot wait to try this recipe. Especially since zucchini will be showing up at the farmer’s market’s soon. Does it have a firm enough crust where it does not fall apart as you eat it?

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    • Hi! I found that these pizza bases were firm enough to even pick up in my hands once they cooled a little! I think it’s because of the cheese in the mixture as, once the pizza cools, the cheese firms up. Sacha

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      Reply

  5. Hi Sacha, I love this idea, thank you! I am just not sure about the almond meal though…is it the serving size that counts? I have plenty of almond meal but have been too scared to use it since I went low FODMAP. Any ideas for an alternative?

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    • Hi Michelle,
      I completely understand! Instead of using almond meal, why don’t you use spelt flour – this is a great low fodmap alternative.
      Thank you for getting in touch!
      Sacha

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  6. Hello,

    Thanks a lot for this, I can’t wait to try this! I was desperate as I am used to make cauliflower pizza crust and I have been recently diagnosed FODMAP sensitive.. You save me 🙂 Awesome blog!

    Liked by 1 person

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