Cornbread Stuffing (Low-FODMAP, gluten free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

I feel bad. Want to know why…

Apparently I’ve kept this cornbread stuffing recipe to myself for the past two years. I know, it’s really not very charitable. But now it’s finally time to get this recipe to you and you’re going to love it.

This stuffing is packed with those Thanksgiving flavors you’re craving (It’ll make your house smell great.). It’s amazing as a turkey stuffing, but it’s also delicious baked on it’s own - I provided instructions for both.

And yes, it’s totally low-FODMAP & gluten free, but make the whole batch because EVERYONE will love this.

My excuse for not sharing sooner is that I’ve been tweaking the cornbread recipe. It’s a super-simple, southern-style cornbread (in other words, not packed with sugar or other embellishments).

Since it’s made with only cornmeal and technically gluten-free, it’s a tiny bit crumbly. But that is perfect for stuffing.

I’ve tested out many manygluten-free cornbread recipes - from gummy and unpleasant to totally edible - before landing on this version. It turned out the simplest ingredients produced the best result.

There are extensive notes for this recipe because it really is flexible! But it’s also simple and straightforward, especially if you bake the cornbread a day or two ahead.

Once you try this, you won’t want to save it just for Thanksgiving...I definitely don’t.

Need a hand with FODMAP? Click to get your free FODMAP Diet Shopping List!

Makes 8 servings

NOTES

  • This stuffing is flexible: Swap the pork for smoked oysters (trust me!), roasted chestnuts, or any kind of sausage you tolerate.

  • Giving the ground pork plenty of seasoning makes it taste like sausage. You can swap in any low-FODMAP spices you like - If you're not a fan of smoked paprika, try regular sweet paprika.

  • If celery (the amount per serving is well under the low-FODMAP limit) doesn’t work for you, go with or parsnips or zucchini, or extra carrots.

  • The green part of a leek is low-FODMAP; remove the coarse outer layers. I typically use some of the light green part, but do whatever you're comfortable with. If your leeks are cut off at the top, or smaller in size, use two. You want about 1 cup of chopped leek.

  • For chicken broth: In the US, Progresso Regular Chicken Broth and the Progresso Regular Chicken Broth Reduced Sodium do not contain onion or garlic; if Progresso is unavailable search “low fodmap chicken broth” on amazon to find a variety of products. Internationally, Massel’s makes garlic/onion-free bouillion. Or DIY a simple chicken (or turkey) broth

  • This is absolutely fantastic baked in your Thanksgiving turkey (and if you do this, you’ll have about ½ the stuffing to bake and serve on the side), but there are instructions for baking the whole batch separately.

  • The cornbread may be prepared up to 2 days ahead, and the stuffing may be assembled up to 1 day ahead and kept covered in the refrigerator.

FOR CORNBREAD:

1 1/4 cups lactose-free milk (regular lactose-free milk is best for baking, but almond milk works too)
1 tbsp white vinegar
2 cups (270 grams) stone ground yellow cornmeal
1 tbsp sugar
3/4 tsp baking soda
3/4 tsp salt
1 large or extra large egg
2 tbsp unsalted butter

1. Preheat oven to 400F and heat a 9-inch cast iron skillet in the oven for 10 minutes (If you don’t have a skillet, use a 9-inch cake pan; wait to place it in the oven until Step 3). In a small bowl, stir together the milk and vinegar; set aside for 5 minutes.

2. In a large bowl, whisk together the cornmeal, sugar, baking soda and salt. In a separate bowl whisk the egg. Add the milk mixture to the egg and whisk until combined. Add the wet ingredients to the dry ingredients and stir until moistened.

3. Take the hot skillet out of the oven (careful, handle is HOT) and add the butter. Return to the oven until butter melts, 1 to 2 minutes at most. Remove the skillet from the oven, swirl the skillet to coat the sides with butter, and pour the excess butter into the batter and whisk until combined (batter will be liquidy).

4. Pour the batter into the hot skillet and return to the oven. Bake 18 to 20 minutes, or until the top is golden brown and a toothpick comes out clean or with a few crumbs. Cool in skillet for 10 minutes, then invert onto a plate and invert again onto a wire rack. Cool completely. May be made up to 2 days ahead. Refrigerate in an airtight container.

FOR STUFFING:

Cooking spray
8 oz. ground pork
1 tsp ancho chile powder
½ tsp smoked paprika
Salt and freshly ground black pepper to taste
1 tbsp oil
1 ¼ cup diced carrots
3/4 cup chopped celery
1 large leek, green part only, chopped
½ tsp dried thyme
½ tsp dried tarragon
1 large or extra large egg
1 ½ to 2 ½ cups chicken broth, divided
1 tbsp butter, melted


INSTRUCTIONS

1. Preheat oven to 350F. Cut cornbread into ¾-inch cubes and spread on a large rimmed baking sheet (bread will be a little crumbly, but that's great for stuffing). Bake until lightly toasted, tossing the bread around once or twice, about 20 minutes. Cool on baking sheet. May be done several hours ahead. Store at room temp in an airtight container.

2. Mist a large skillet with cooking spray and heat to medium high. Add pork, chile powder, and paprika; season with salt and pepper. Cook until meat is no longer pink, crumbling with your spoon, about 5 minutes. Transfer to a small bowl, leaving any pork fat remaining in the skillet.

3. Heat oil in the same skillet, with heat still at medium high. Add carrot, celery, leek, thyme, and tarragon; season with salt and pepper. Cook, stirring frequently, until tender and lightly browned, 7 to 9 minutes.

4. Add toasted cornbread to a large bowl. Add veggie mixture and pork; stir gently to combine. In a small bowl, whisk the egg; add 1 ½ cups of broth and whisk to combine. Add egg mixture to cornbread mixture and stir gently. For stuffing baked in a turkey, you want it to be on the dry side, but add a bit more broth if needed.

5. Add 1/3 to 1/2 of the stuffing to the turkey cavity (don't over stuff; it will expand). Roast the turkey, making sure the stuffing reaches 165F. (If you're not stuffing a turkey, add 1 cup broth to the stuffing mixture bake in a 2-quart baking dish, following the directions in step 4.)

6. Add ½ to 1 cup of the remaining broth to the remaining stuffing so mixture is moist but not soggy. Mist a 1-quart (8x8-inch) baking dish with cooking spray and add stuffing. Drizzle melted butter over the top. Bake until lightly browned and heated through, 20-30 minutes at 350F (If you're baking something at the same time – like turkey – that requires a specific temp, you can bake the stuffing anywhere from 325F to 375F, adding or subtracting a couple minutes of baking time). Cool 5 minutes and serve.

Cornbread Stuffing (Low-FODMAP, gluten free) IBS Health Coaching and FODMAP Diet Recipes | Calm Belly Kitchen (2024)

FAQs

Can I eat cornbread on a low FODMAP diet? ›

A popular option for those following a low FODMAP diet is gluten-free cornbread. By substituting wheat flour with gluten-free alternatives like corn flour or rice flour, you can create a safe and satisfying cornbread.

Is Jiffy cornbread low FODMAP? ›

Wheat Flour: Wheat flour contains fructans, which are high FODMAP carbohydrates. However, the amount of wheat flour used in Jiffy Cornbread mix is relatively small, so the overall FODMAP content may still be within acceptable limits for some individuals.

Is cornmeal OK for IBS? ›

Okay to eat: Foods made from grains like arrowroot, buckwheat, cornmeal, millet, and oats. You can also eat potato flour, quinoa, rice, sorghum, tapioca, and teff. Cereals, pasta, breads, corn tortillas and baked goods made from these grains are also okay.

What bread brands are low FODMAP? ›

Low FODMAP Bread Brands
  • Dr. ...
  • Inewa (Monash Certified): 100% Spelt Sourdough.
  • COBS Bread: LowFOD Loaf, LowFOD Bun, LowFOD Mini Loaf,
  • Canyon Bakehouse Gluten Free Mountain White, GF Stay Fresh Country White.
  • Udi's Gluten Free White Sandwich bread, Multigrain, Soft White Bread.
Jun 28, 2023

Is cornbread good for your gut? ›

Fiber also helps food to pass quickly through the intestines. Cornbread is also made with whole-grain cornmeal. So, it boasts even more digestive-friendly benefits.

Is cornbread easy on the stomach? ›

Cornbread can be easier to digest than some other bread types due to its relatively simple ingredients. However, it may still be difficult for some individuals with sensitive digestive systems, as it contains cornmeal, which can be challenging to digest for some people.

Can you have peanut butter on low FODMAP? ›

Peanut Butter is a Low FODMAP Food

If you have IBS and love peanut butter, good news! Peanut butter is a low FODMAP food. In its simplest form, it is just made of dry roasted peanuts, salt and oil, all of which are allowed on a low FODMAP diet.

Is all peanut butter low FODMAP? ›

Peanut Butter is Low in FODMAPS

Fortunately, most of them are low in FODMAPs! While almonds, cashews, and pistachios are fairly high in FODMAPs, peanuts, pecans, and walnuts are considered low FODMAP foods. This is because peanuts are technically part of the legume family, they're safe for a low FODMAP diet.

Are grits on a low FODMAP diet? ›

Starch is not a FODMAP. So corn tortillas, corn pasta, grits, polenta, tamales, pupusas, arepas and other foods made from ground corn are OK to eat during the elimination phase of the diet as long as other high FODMAP ingredients have not been added.

Is mayonnaise OK to eat with IBS? ›

Commercially prepared mayonnaise is low FODMAP. The main ingredients for mayonnaise are from egg yolks, lemon juice or vinegar, vegetable oil or olive oil and some times seasoning. Just check that your mayonnaise does not include onion or garlic powder.

What is the best bread for IBS sufferers? ›

Sourdough bread is often better tolerated with IBS. The fermenting process that makes it rise helps break down some gluten and FODMAPS. If you are prone to constipation, ingredients like oats or ground flax may help.

Is popcorn OK with IBS? ›

Many people with IBS can enjoy popcorn, as it's a low FODMAP food and a great source of fiber. However, if you have symptoms triggered by eating insoluble fiber, such as gas and bloating, you may want to limit or avoid popcorn.

Is pizza OK on FODMAP diet? ›

Although traditional pizza is not low FODMAP, there are some shop bought options which have been modified to be suitable. Store-bought low FODMAP pizzas offer a convenient and delicious option for you whilst following a low FODMAP diet.

Can you drink coffee on FODMAP diet? ›

Some instant coffees and coffee substitutes may contain chicory root which is a high FODMAP ingredient. Ground coffee – brewed and espresso – other coffees prepared from 100% ground coffee beans are considered low FODMAP. You can use these however you like, just make sure you choose a low FODMAP milk.

What sandwiches can I eat with IBS? ›

Delicious IBS-Friendly Sandwich Recipes

Spread mashed avocado on toasted whole grain bread and layer the chicken, lettuce, and sliced tomatoes. Season with salt and pepper to taste. Enjoy this flavorful and protein-packed sandwich!

Is cornbread high FODMAP? ›

However, corn flour, corn starch, popcorn and baby corn are considered low FODMAP foods. Therefore, you are safe to eat many corn-products like corn tortilla chips and corn bread as long as you check the ingredients label for other potential FODMAP ingredients.

Is cornmeal OK for low FODMAP? ›

Corn Meal is low FODMAP in normal serving sizes. When found in processed products like cereals, chips and tortillas, corn is generally low FODMAP at normal serving sizes. However, corn eaten as a standalone vegetable has smaller serving sizes.

How much cornmeal is low FODMAP? ›

Keep it FODMAP friendly

Shake up your side dish routine with this low FODMAP creamy polenta! Check out the notes below for tips on keeping this recipe low FODMAP. First up, cornmeal. According to Monash University, cornmeal is low FODMAP in servings of 1 cup (255 g), cooked, per sitting.

Is cornbread hard to digest? ›

Is cornbread hard to digest? A. Cornbread contains fibre, which is not easily digested or absorbed by the body and passes through the digestive system relatively intact.

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