An easy & delicious recipe for low-FODMAP & gluten-free creamed corn using CANNED corn. Perfect for the holidays!
Homemade creamed corn. Rich, sweet, full of flavor.
This isn’t the canned creamed corn that you remember from your childhood.
Freshly cooked creamed corn is a much more sophisticated (aka delicious) dish.
Simmering in a rich sauce of milk (or cream), and butter elevates these tender kernels to a side dish worthy of any feast (perfect for Thanksgiving). Trust me on this.
You will notice I recommend canned corn as a base for this recipe. The reason behind that is FODMAP related. Drained and rinsed canned corn has a much lower level of FODMAPs, since the FODMAP carbohydrates are ‘leached’ away with the canning fluid. Thus, you can enjoy a larger portion! Read all about corn in my posting here: Dr. Rachel’s FODMAP Facts: Is (Pop)Corn Low-FODMAP?
If you tolerate fresh corn or fresh, frozen, feel free to substitute.
Top yours with fresh parmesan, parsley, or scallion tips. It goes with everything!
You may also love:
- Low-FODMAP Creamy Thyme Mashed Potatoes; Gluten-free, Vegan
- ‘Southern Favorite’ Low-FODMAP Corn Pudding Casserole; Gluten-free
- Classic Low-FODMAP Sweet Potato Cobbler Recipe; Gluten-free, Vegan
- Low-FODMAP Roasted Carrots with ‘Everything Bagel’ Seasoning; Gluten-free, Vegan
- Creamy Low-FODMAP Green Bean Casserole; Gluten-free, Vegetarian
- Grandma’s Special Low-FODMAP Sweet Potato Casserole Recipe 2 ways; Gluten-free, Vegan
- Dr. Rachel’s Low-FODMAP Glazed Carrots / Carrot Tzimmes; Gluten-free, Vegan
Or over 600 more low-FODMAP recipes on the blog! IBS and gut friendly.
Be heatlhy and happy,
Rachel Pauls MD
Delicious Creamed Corn; Low-FODMAP & Gluten-free
An easy recipe for creamed corn using CANNED corn! Low-FODMAP and gluten-free!
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 8 servings 1x
- Category: Side Dish
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- Two 15-ounce cans sweet corn kernels, rinsed and drained*
- 3 tablespoons unsalted butter
- 3 tablespoons low-FODMAP, gluten-free flour
- 2 cups low-FODMAP lactose-free whole milk, or half-and-half
- 1 –3 tablespoons white sugar (optional)
- 1/2 teaspoon kosher salt, plus to taste
- 1/4 teaspoon pepper, plus to taste
- Optional toppings: fresh grated Parmesan, green scallion tips, minced parsley
Instructions
- Melt butter in a large saucepan over medium-low heat, then stir in the GF flour until well combined
- Add low-FODMAP milk, about 1/2 cup at a time, and mix with a gravy whisk
- Allow to just simmer, and cook until thickened, adjusting heat as necessary
- Stir in optional sugar, salt, and pepper
- Add canned, drained corn
- Heat through, taste, and adjust as desired
- Garnish as desired, then serve hot
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- I always use Authentic Foods GF Classical Blend Flour, because of my bake-off contest!
- One 15-ounce (453g) can of corn weights 265 grams once rinsed and drained. The total amount of corn for the recipe (drained) should be about 530g. For canned corn, drained, one serving is 75g due to sorbitol. This recipe is for 8 servings, which is within these limits. Fresh corn may be higher in FODMAPs, therefore I do not recommend using that instead
