One of my biggest struggles with food intolerances has been pizza. First you need a good base, which I’ve personally found difficult to achieve with needing to avoid FODMAPs and corn, plus the fact that I have very high expectations of pizza bases having made them from scratch for many years before going low FODMAP. Next you need cheese, which can of course be eaten on a low FODMAP diet, but is an issue if you also have an intolerance to dairy. Needless to say, I haven’t eaten proper pizza in years.

But I do love pizza and keep trying to find ways to enjoy the flavour of a pizza without actually making one. While I will continue test different pizza bases and recipes, this pizza omelette is one of the best pizza-tasting options I’ve come up with so far. And as a bonus, it’s considerably healthier than most pizzas so can be enjoyed more often.

Pizza Omelette {low FODMAP, gluten-free, dairy-free} – A Less Irritable Life


So what is a pizza omelette exactly?

It’s an open omelette that’s cooked into a flat round shape to serve as the pizza base, then topped with my favourite pizza toppings: tomato, basil, prosciutto and olives. I also cook zucchini into the omelette to boost the veggie content and because I quite like zucchini on pizza too.

The trick to the omelette is to slice the zucchini quite thinly so it will cook in the same time as the egg. I make one omelette at a time in a 24-cm frying pan because if the omelette was much bigger, you’d have trouble flipping it without making a huge mess. But since it only needs a few minutes cooking on each side, it’s fast to make so you could cook several in quick succession.

Pizza Omelette {low FODMAP, gluten-free, dairy-free} – A Less Irritable Life


Then once you have your base cooked, you just need add your toppings. Prosciutto is an excellent choice because it has a strong savoury flavour that kind of yells “pizza”, plus tomato is a must. You can of course change up the toppings to suit your tolerances and taste preferences. If you can tolerate dairy, I’d recommend adding mozzarella or cheddar cheese to the omelette mixture before it’s cooked, or adding shaved parmesan to the toppings.

I hope you’ll give this pizza omelette a go. It’s fun, fresh and has far more veggies than a normal pizza has, making it a healthier option that can be enjoyed on a regular basis. Best of all, it can be eaten for dinner, lunch or even breakfast. Mmmm… pizza for breakfast.

Pizza Omelette {low FODMAP, gluten-free, dairy-free} – A Less Irritable Life


Pizza Omelette {low FODMAP, gluten-free, dairy-free} – A Less Irritable Life

Pizza Omelette

  • Author: Glenda Bishop
  • Prep Time: 8 minutes
  • Cook Time: 7 minutes
  • Total Time: 15 minutes
  • Yield: 1 serve
  • Category: Breakfast & Brunch; Main Meal


A healthy and delicious on twist on pizza that’s low FODMAP, gluten-free and dairy-free. You’ll love this pizza omelette that’s got all the flavour, but none of the foods you can’t eat.


  • 1/2 medium tomato
  • 5-6 large basil leaves
  • Extra virgin olive oil – about 1/2 tsp
  • Salt and pepper
  • 2 large eggs
  • 65g (about 1/2 medium) zucchini, quartered and thinly sliced
  • 1 spring onion, green parts only, thinly sliced
  • 1 tsp oil, dairy-free margarine or butter
  • A small handful of rocket
  • 2 thin slices of prosciutto, each cut into 3 long strips
  • 4 large Kalamata olives, pitted and sliced


  1. Make the tomato and basil salsa by finely dicing the tomato and putting it in a small bowl. Then finely shred the basil leaves and add to the tomato. Add a tiny dash of extra virgin olive oil (about 1/2 tsp), a pinch of salt and pepper, and mix. Set aside.
  2. In a small bowl, beat the 2 eggs with a fork until they are mixed. Add the zucchini and about half of the spring onion tops.
  3. Heat a 24-cm (9 and 1/2 inches) diameter non-stick frypan on a medium heat. Add the margarine or oil of your choice to the pan and swirl to coat. Then add the egg mixture and use the back of the fork to gently spread it out to the edges of the pan, flattening out the vegetables into an even layer. Cook for about 4 minutes or until the bottom of the omelette is brown and there is very little runny egg on the top of the omelette. Using a big egg-flip/spatula, carefully flip the omelette over and cook the other side for about 3 minutes.
  4. To serve, put the omelette on a plate. Then top with the rocket, remaining green onion, tomato salsa, prosciutto and olives.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • Make sure that you only use the green tops of the spring onions (scallions), since the white bits are high in fructans.
  • I try to choose a prosciutto that only contains pork and salt.
  • If you can eat dairy and would like to add some cheese, try adding shaved parmesan on top of the finished pizza omelette. Or add about 20g of grated mozzarella or cheddar to the egg mix before cooking the omelette.

Low FODMAP Portion

  • Serving Size: one omelette

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