Corn Tortilla Pizzas – Fructose Friendly & Gluten Free


Sometimes, on a cold day, a quick and easy hot lunch does the trick. Before I was diagnosed with fructose malabsorption, English muffins were my go-to option for simple “pizzas” like this but since wheat has been off the menu, these corn tortilla pizzas fit the bill nicely.


  1. Corn meal is low in FODMAPs but some cannot tolerate it for other reasons.
  2. Mushrooms contain polyols, which I can tolerate but not everyone can.
  3. Cheese contains lactose.
  4. Tomatoes, though low in FODMAPs, can irritate some, such as those sensitive to salicylates.
  5. Use red capsicums, as they are lower in FODMAPs than green.

Corn Tortilla Pizzas

For each 15 cm (6 in) corn tortilla, you will need:

  • 2 tbsp. pizza sauce
  • 1 tbsp. diced fresh basil – you could also used dried basil but fresh tastes best
  • 1/4 cup grated cheese
  • 1/4 cup chopped veggies suitable for pizza – capsicum, olives, mushrooms etc
  • 1 tbsp. pre-cooked meat – optional

Line a baking tray and lay out the corn tortillas. Spread the pizza sauce evenly over the surface and sprinkle with basil.


Cover with cheese and then add the rest of the veggies.

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Bake at 180 C/350 F for 20 minutes – until the tortillas have become crispy and slightly browned, and the cheese is thoroughly melted. Sometimes a spatula is useful to peel the tortillas off the baking sheet if  they have cracked a little and the fillings have seeped through.

Enjoy your quick and simple pizzas! Not traditional in the least but tasty none-the-less. They work great as an after school snack, after work snack, or a weekend lunch after a big night.



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