Low-FODMAP & Gluten-free Corn & Broccoli Casserole
An easy shortcut recipe for Corn & Broccoli Casserole using canned corn and frozen broccoli, for a delicious low-FODMAP & gluten-free side dish.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 6 servings
- Category: Side Dish
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 (15 ounce, 425g) can creamed corn*
- 1 (12 ounce,340g) package frozen broccoli heads, cooked & drained
- 3/4 cup (150 grams) low-FODMAP cracker crumbs
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon paprika
- 1 large egg, beaten
- 1 tablespoon garlic-infused oil*
- 1 tablespoon onion-infused oil*
- Baking spray
Instructions
- Preheat oven to 350F, spray your dish with baking spray
- Mix together creamed corn, broccoli, egg and garlic-infused oil
- Season with salt and pepper and pour into a greased 1 quart casserole dish (oval or 7′ by 9′ rectangular)
- Sprinkle with cracker crumbs and drizzle with onion-infused oil
- Bake at 350* for 35-40 minutes until set
- Allow to cool for about 10 minutes, then serve
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using FODMAP data at time of posting
- Creamed corn is low-FODMAP in 125g servings
Broccoli is low-FODMAP in 75g servings (up to 1500g per FODMAP Friendly) - I used Schar Gluten-free ‘Entertainment’ Crackers, they contain low-FODMAP ingredients. Wheat crackers (saltines) may also be tolerated as they have low levels of fructans (but avoid if gluten-intolerant)
- If desired, add some grated cheddar cheese to the mix, or top with Parmesan!
- Read about garlic and onion substitutes: Dr. Rachel’s Low-FODMAP Garlic Substitutes; What can you use instead of garlic on low FODMAP? and Dr. Rachels Low-FODMAP Onion Substitutes: What can you use instead of onion on low FODMAP?
