Check out this round-up of the best low FODMAP recipes we have for you!

Welcome back to our blog series! In our last two blogs we have discussed the best low FODMAP recipes and low FODMAP dietary options. We also have shared recipes that are both delicious and easy to make. Each of our featured recipes have been taken from our site, Casa de Sante. Through our website, you can shop, read, and browse, all of our low FODMAP products. Typically, FODMAPs attribute to the symptoms of irritable bowel syndrome (IBS). Casa de Sante was created in the hopes to make the lives of people suffering with IBS a little easier.



Here are the best low FODMAP recipes for lunch:

Let’s begin! Today, we are going to finish our series with the last meal of the day: dinner. For this meal we will be discussing the steps to create a mouth-watering vegetarian quinoa pizza!

What we adore about this pizza recipe is that it is fast, delicious, and lets you have your pizza craving without the discomfort afterwards that's why it made to our list of the best low FODMAP recipes!

With this recipe, we use no meat. However, if you are in need of a little protein after a long day, we completely understand! And if you're still looking for more best Low FODMAP Recipes, our goal at Casa de Sante, is not that you follow our recipes “by the book” but to educate and guide you toward a low FODMAP diet. With our recipes you have the creative freedom you want! So feel free to add any low FODMAP proteins or toppings to your pizza!



For our recipe, this is what it calls for:

  • 250 g quinoa
  • 2 teaspoons Mexican spice mix from Casa de Sante
  • ½ teaspoon baking powder
  • 250 ml water
  • 3 tablespoons tomato sauce
  • 1/2 teaspoon seasoning mix Mexican Casa de Sante
  • Mozzarella
  • Tomatoes
  • Green pepper
  • Red pepper


This recipe is split into two separate parts: baking the crust and then baking the toppings. To make it easier, we will take each part separately. First we will start with creating the quinoa crust.


For the Crust

Step One: Take the quinoa (one cup) and let them soak for about 15 minutes or more. We do this step because we must remove the bitter saponin coating on the outside of the seeds. Because saponins can leach into the seeds, it is wise that after the seeds have soaked for a few minutes, to stir them gently with your hands. This action will remove the saponins and get rid of the bitter taste they leave in your mouth. Saponins are a specific class of chemical compound that occur with very specific plant species. The common thought is that quinoa is a brain, but it actually is a seed of a broadleaf plant. As, quinoa comes from a plant, saponins are commonly found on quinoa seeds. However, you don’t have to take the saponins off if you don’t want to. Studies have found health benefits to saponins, as they can reduce the risk of heart disease and improve your immune system. However, for this recipe we prefer to soak the quinoa because it makes them malleable and easier to break down to make our crust.


Step Two: After the quinoa has been soaked, you should put in your baking powder and your FODMAP Casa de Sante Mexican Seasoning Mix. After the two are poured, place about a cup of water into the mixture. After all of these things have been completed, place these items into a blender (It is important to blend this mixture well).


Step Three: Once all the ingredients are visibly mixed together, turn off the the blender and pour the mixture onto a pizza tray. Be sure to put a piece of wax paper down on the pizza tray before to pour, to prevent sticking and burning. It is also important to pour the mixture in an even and thin manner. If the crust is too thick in any location the surface, it will not cook properly.


Step Four: Place your pizza in the oven at 375 degrees. You will want to cook your crust for about 20 minutes or so. Take out your pizza when it is golden brown, or when you see small cracks forming in the crust. That means it is done!



While your pizza is in the oven, it is important to utilize this time to cut your toppings. In our recipe we use green peppers, red peppers, tomatoes, and mozzarella. But again, you can pick and choose what you would like in your own creation. The reason we enjoy this recipe so much is that it can be transformed into a vegan meal if the mozzarella is excluded and a new substitute is found.


Step One: Cut your garnishes in chewable sizes. However, if you wish to place cheese on your pizza, make sure the pieces of mozzarella are wide so they will cover the entire surface of your pizza.


Step Two: Once your pizza has been fully baked, put it on your counter and gently place your Casa de Sante FODMAP Mexican Seasoning Mix over the surface of your pizza. This seasoning is incredibly delicious and will give your pizza sauce a little kick. Though tomato sauce is the most orthodox item to put as a base topping, we at Casa de Sante wanted to change it up. It is important to keep in mind that when placing the paste on the pizza, to not put large gobs of sauce in just one area. The best method to put pizza sauce on the crust, is to spoon it onto the crust and apply it in a circular motion (see video tutorial).


Step Three: After the paste has been applied to the full circumference of the pizza, it is finally time to put down your mozzarella. Taking your slices of cheese, place them on the outer edges of your pizza. This ensures that you will have cheese covering most of your slices of pizza, to make sure you won’t just have a mouthful of crust. After the outer circle has been covered you may move inward and create another circle. Make sure to fill in any gaps with smaller pieces of cheese to ensure cheese covers most of your pizza.


Step Four: Now you can garnish your pizza with your veggies! This step is very easy and can be done in any way you would like. On our Youtube channel, in the tutorial of making this recipe, we place all of our toppings in the same circular rotation as the cheese, but you don’t have to do that. Either way, your pizza will be delicious!


Step Five: After all the toppings have been placed on the pizza, it is now time to place your pizza tray back in the oven. It is important to bake your pizza tray again at 375 degrees. Leave the tray in the oven for about 15 minutes. After the cheese has fully melted and the time is up, take your tray out of the oven.


Enjoy! You have made a delicious vegetarian quinoa pizza!


Thanks to Casa de Sante, there are many more best low FODMAP recipes like this. We at Casa de Sante strive to make your dietary needs easier to accomplish. It might often be difficult to cater to your dietary needs, especially when unique ingredients are involved. You might wonder: what do I buy and where do I buy them? Casa de Sante was created to answer both questions as simply as possible — by providing you with a specialty store online! Visit Casa de Sante and feel free to browse our tips and tricks to living easily with a low FODMAP diet. Also, check out our low FODMAP recipe books for new and exciting recipes to try, just like this one!


Hope you enjoyed part 3 of our delicious collection of the Best Low FODMAP Recipes!

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