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 you eat cornbread if you have IBS? ›

Even still, it is recommended to choose low FODMAP bread to prevent an IBS flare-up. Some examples of low FODMAP bread are sourdough bread, gluten-free/wheat-free bread, and cornbread.

Is cornbread high or low FODMAP? ›

Cornbread can be an enjoyable addition to a meal, but whether it is low FODMAP depends on the specific ingredients used in the recipe. While cornmeal itself is low FODMAP, other common additions like wheat flour, onions, or garlic can introduce FODMAPs and cause digestive discomfort.

Is Krusteaz cornbread low FODMAP? ›

This product has 1 ingredient that is high FODMAP and 4 ingredients that may be high FODMAP. Which diet do you follow? Follow more than one?

Is cornmeal low in FODMAP? ›

Cornmeal is low-FODMAP. Foods made of cornmeal, such as cornmeal mush (polenta), tortillas, and tortilla chips are low in FODMAPs. Masarepa is a precooked finely ground cornmeal that is also low in FODMAPs.

Which bread is best for IBS sufferers? ›

For those navigating the dietary challenges of Irritable Bowel Syndrome, sourdough bread emerges as a particularly friendly option. Its distinctive fermentation process not only imparts a unique tangy flavor but also plays a crucial role in making sourdough more digestible than its conventional counterparts.

Is jiffy cornbread low FODMAP? ›

In conclusion, while Jiffy Cornbread mix may contain some ingredients that are high in FODMAPs, it can still be enjoyed by individuals who have a higher tolerance for FODMAPs or those who are following a more flexible low FODMAP diet.

What sandwich bread is low FODMAP? ›

White wheat, whole wheat and spelt sourdough are all considered Low FODMAP. The white and whole wheat varieties become low FODMAP with the fermentation process, while spelt flour has a naturally lower fructan content. If your bread has a label, look to see if the word “yeast” is included.

Are corn tortillas 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.

Can you have buttered popcorn on low Fodmap diet? ›

Popcorn is low in FODMAPs, making it a suitable food for those on a low FODMAP diet.

Are corn chex OK for IBS? ›

Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.

Should people with IBS eat corn? ›

You just need to be mindful of portion sizes and potential FODMAP content. While corn is generally low in FODMAPs, larger portions or certain corn-based products may contain higher levels of fructans, which can trigger symptoms in children with IBS.

Can I eat cornbread if I have IBS? ›

Another type of bread that may be easier for people with IBS to tolerate is cornbread.

Are tortilla chips OK on FODMAP? ›

Tortilla chips made from wheat flour are high in fructans. Corn tortilla chips, however, are fair game while following the low FODMAP diet. Look for chips with simple ingredient lists such as corn, salt, and oil.

Are grits a low fodmap food? ›

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 cornbread good for your bowels? ›

A. Cornbread contains fibre, which is not easily digested or absorbed by the body and passes through the digestive system relatively intact. Fibre also controls bowel motions by softening and increasing the weight and size of the stool, all of which make it easier to pass stool.

Can corn cause IBS flare up? ›

Foods associated with IBS symptoms

The most common foods reported as symptom triggers are: fruits (citrus, banana), grains (wheat, barley, rye, oats, corn), vegetables (onions, peas, potatoes), dairy products (yogurt, milk, cheese, eggs, butter), legumes (beans, lentils), wine, chocolate, coffee, tea, and fried foods.

Is cornbread easy on the stomach? ›

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.

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