I am so happy I found this recipe. I was a Totino’s pizza roll FIEND back in the day, and these satisfy that craving x100. Adapted from ASaucyKitchen.com to be Low FODMAP, these have a PERFECT crust texture – crunchy on the outside and chewy elsewhere. These Low FODMAP Pizza Rolls use mashed sweet potato in the crust, which makes the dough easy to handle and adds great color. Its subtle sweetness balances the acidity and saltiness of the filling. You’re going to LOVE it! Let’s get into it!
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What You’ll Need
Oven, Baking Sheet & Parchment Paper
Large Bowl & Fork – For mixing the dough.
Measuring Cups & Spoons
Extra Parchment Paper & Rolling Pin – For rolling out the dough.
Pizza Cutter or Long Knife – For cutting the dough.
Small Bowl & Spoon – For mixing & spooning the sauce.
About the Ingredients & FODMAP Content
For the Dough
Fine, Blanched Almond Flour – Low FODMAP in 1/4 cup servings, making this recipe 8 Low FODMAP servings. Almond meal will likely work although that will change the texture of the dough. My favorite almond flour to use is by Anthony’s Goods, which I purchase in bulk off of Amazon for the cheapest per-pound price.
Cooked & Mashed Sweet Potato – Low FODMAP in 1/2 cup servings (2.65 ounces), placing one serving of this recipe well below the threshold. You can either boil or roast your sweet potatoes before mashing. While roasting them will give them a more complex flavor, I prefer boiling since it is faster.
Tapioca Starch/Flour – Low FODMAP in 2/3 cup servings. Any brand will do here, but I typically use the one by Bob’s Red Mill.
Garlic-Infused Olive Oil – If using a store-bought oil, make sure it is actually FODMAP-friendly! Depending on the manufacturing proces, commercially produced oils have high FODMAP ingredients in the final product. More on that in this article by FODMAP Everyday. My favorite Low FODMAP oil is by Garlic Gold, which I buy in bulk off of Amazon for the cheapest per-bottle price. You can also purchase a single bottle to try if you don’t want to commit to a 6-pack.
For the Filling
Low FODMAP Passata – Low FODMAP in 3/5 cup servings (3.25 ounces), placing this well below the threshold. Passata is a better option than pasta sauce for this recipe. Thicker and smoother, it stays in place while baking and is less likely to run out of the roll. Just be sure to check for high FODMAP ingredients, like garlic and onion. I like to use the one with basil by Mutti, which I can find at my local grocer.
Dried Oregano & Basil – The FODMAP content is negligible since we are using so little. I love to use spices by Morton & Bassett (each of them linked).
Low FODMAP Pepperoni – You can omit the pepperoni and sub for lower moisture, Low FODMAP veggies like red and green bell pepper, green onion or canned white mushrooms (drained & excess moisture squeezed out) to keep this plant-based.
For Low FODMAP pepperoni options, according to casadesante.com, the following pepperoni products are safe. Read the article linked for more details (and please cross check ingredient lists as manufacturers may change ingredients):
- Hormel Pepperoni Cup n’ Crisp, Great Value Dry-Cured Sliced Pepperoni (Walmart), Private Selections Pepperoni (Kroger), Hormel Natural Choice Uncured Pepperoni, Member’s Mark Deli Style Pepperoni (Sam’s Club), Hillshire Farm Pepperoni, Hormel Natural Choice Pepperoni
Shredded Cheese – I like to use mozzarella and provolone, but any melty cheese (even dairy free) of your choice will do here!
Enjoy! <3
If you tried these Low FODMAP Pizza Rolls, I’d love to know how you like it! Leave me a comment and a star rating to let me know. Or you can also snap a photo and tag me on Instagram, @thefodmapfactor – I love to see it!
Looking for other snacks? Try this homemade Buffalo Ranch Popcorn! Or my Tuscan Almond Flour Crackers.
Low FODMAP Pizza Rolls – Grain Free, Dairy Free-Friendly, Plant-Based Friendly
Ingredients
For the Crust
- 2 cups fine, blanched almond flour
- 1 cup cooked & mashed sweet potato boiled or roasted
- 1 cup tapioca starch/flour
- 1 teaspoon fine sea salt
- 2 tablespoons garlic-infused olive oil
For the FIlling & Dipping Sauce
- 1/2 cup Low FODMAP passata
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 5 ounces Low FODMAP pepperoni replace with low-moisture vegetables or vegan sausage to keep it plant-based
- 1/2 cup shredded cheese of choice dairy free if preferred
Instructions
Prepare Your Dough
- Preheat oven to 400°F. Prepare one baking sheet with parchment paper and set aside.
- In a large bowl, combine almond flour, tapioca starch/flour, mashed sweet potato, salt and garlic-infused olive oil. Mix until mixture is thoroughly combined. Separate dough into three parts and roll each into a ball.
- Sprinkle tapioca flour over a large sheet of parchment paper to prevent sticking. Place one dough ball in the center, and place another piece of parchment paper on top to cover. Gently press down on the dough to secure in place before using a rolling pin to roll out the dough to 1/8 inch thick.
- Peel off the top layer of parchment and, using a pizza cutter or long knife, cut the dough into your prefered size, no smaller than 2×2 inches and no larger than 2.5×4 inches. Note: Keep in mind that larger rolls may add 5-10 minutes of baking time.
- Gently transfer each piece to baking tray, leaving a 1/2-inch of space between each piece. Repeat the process with the other dough balls. Mid-way through processing the dough, place the second batch of pieces on another piece of parchment if needed. Pro Tip: Make the second batch of pieces slightly larger than the first to make sealing the pizza rolls easy.
Prepare Your Filling Station
- In a small bowl, combine passata with dried basil and oregano. Cut pepperoni slices in half if needed/preferred. Have shredded cheese on the ready.
- On the bottom of each piece, smear a dollop of passata, leaving 1/4-inch of the edge clean to make sealing easy. Add 2-3 slices of pepperoni in the center. Add another dollop of passata on top, spreading slightly. Add a couple of shreds of cheese. Repeat for all pieces.
- To seal, gently layer a slightly larger piece of dough over the filling. Use your fingertips to gently press the edges down to seal with the bottom crust, from outside to in (this helps keep the filling inside).
Bake & Serve!
- Bake for 15-25 minutes (depending on the size of your rolls), until the edges are slightly browned. Remove from oven and let cool for 5-10 minutes. Serve alongside the remaining passata mixture as a dipping sauce, heating the sauce if you prefer.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- Make sure your passata does not contain any high FODMAP ingredients like garlic or onion.
- According to casadesante.com, the following pepperoni products are Low FODMAP. Read the article linked for more details (and please cross check ingredient lists as manufacturers may change ingredients):
- Hormel Pepperoni Cup n’ Crisp, Great Value Dry-Cured Sliced Pepperoni (Walmart), Private Selections Pepperoni (Kroger), Hormel Natural Choice Uncured Pepperoni, Member’s Mark Deli Style Pepperoni (Sam’s Club), Hillshire Farm Pepperoni, Hormel Natural Choice Pepperoni
Did you make this recipe?
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