Low FODMAP Corn Pudding
Low FODMAP Corn Pudding? YES! Not all pudding is for dessert. This is a classic American style corn pudding made with cream and eggs and just a little seasoning with scallions and thyme.
Also, be sure to check out our article, Is Corn Low FODMAP? or a deep dive into this versatile ingredient.
This corn pudding is ALL about the sweet, earthy flavor of sweet corn.
Sweet corn is low FODMAP in 38 g portions, which is about half a fresh cob, according to lab testing by Monash University. Our serving size takes this into consideration.
Holidays & Beyond
This makes a lovely side dish for the holidays (I’m thinking Thanksgiving), but is just as welcomed with a weeknight chicken.
Dairy & The Low FODMAP Diet
You probably know by now that the low FODMAP diet is not a dairy free diet, but it is reduced in lactose. You can brush up by reading our article, Dairy, Lactose & The Low FODMAP Diet.
This recipe calls for lactose-free heavy cream. If you cannot find any in your market, you can try making your own with our DIY recipe.
If lactose-free half-and-half is available, you could try it, but heavy cream really makes this dish the creamy, dreamy, memorable experience that it is. There’s a reason why people have strong positive and longing memories of this dish from their childhood! It is rich, sweet, soothing comfort food…I could go on with so many other adjectives.
For some other fabulous corn recipes, check out our corn fritters, salsa, soup with zucchini & shrimp, and even grilled corn!
And if you are looking for dessert pudding, check out our Butterscotch Pudding, Chocolate Almond Milk Pudding and our Banana Cream Pie! All low FODMAP, of course.
Low FODMAP Corn Pudding
Our Low FODMAP Corn Pudding is rich, creamy, and elegant enough for guests but easy enough for a weeknight.
Ingredients:
- ¼ cup (57 g) unsalted butter, cut into pieces
- 1 tablespoon Onion-Infused Oil, made with vegetable oil, or purchased equivalent
- 4 ears of corn, shucked, corn kernels removed, any juices reserved. This is about 300 g of kernels
- ¼ cup (16 g) finely chopped scallions green parts only
- 1 cup (240 ml) lactose-free heavy cream, at room temperature
- 3 large eggs, at room temperature
- 1 ½ tablespoons low FODMAP gluten-free all-purpose flour
- 1 tablespoons sugar
- 1 teaspoon baking powder; use gluten-free if following a gluten-free diet
- ½ teaspoon salt
Preparation:
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Position rack in center of oven. Preheat oven to 350°F (180°C). Coat the inside of a 2-quart casserole dish with nonstick spray; set aside.
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Melt the butter in a large skillet over low-medium heat. Add the oil, corn and scallions and sauté the vegetable for a few minutes or until the scallions soften. Remove from heat and cool to lukewarm.
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In a large bowl, whisk the cream and eggs until the eggs begin to break up, then add the flour, sugar, baking powder and salt and whisk everything together very well. Add the corn, with any juices, into the cream mixture and whisk together to combine.
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Pour into prepared pan. Bake for about 30 to 40 minutes or until corn pudding is beginning to turn golden around the edges and is just set in the middle. It can have a slight jiggle in the center. Allow to cool on a rack for 5 minutes and then serve immediately.
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Low FODMAP corn pudding can be covered with plastic wrap and refrigerated overnight and reheated in the microwave for leftovers, but it loses some of its delicacy.
Notes:
Tips
- You can make this with canned corn, however the taste will not bet the same AND neither will the FODMAPs. Canned corn is much higher in FODMAPs. Currently canned corn is low FODMAP in only 10 g amounts. Consult your Monash app to determine serving sizes if you go this route. As of this writing, frozen corn has not been lab tested.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
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We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
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I think…..I think I must have monster ears of corn. I just bought four ears, husked them, and cut the kernels off. Just out of curiosity, I weighed the kernels…..the kernels cut from one ear weighed 214 grams. On the Monash app it says that a green-light serving is just about 37 grams. That would be roughly one-fifth of an ear. There’s a fair amount you can do with 37 grams of corn — saute them and scramble them with eggs, or roast them and put them in salsa or mix them into muffin batter, etc. But….how are the measurements so far off? I mean, this is standard New York State corn I measured, not some mutant Martian corn.
A couple of things here: let’s talk corn first. Depending on the freshness and the variety of corn, there will be a wildly varying amount of moisture in each kernel, which will obviously affect weight. Then we also have the technique of cutting the kernels off of the cob. Depending on how aggressive you get, you may to may not also remove a fair amount of heavy bits that lay right around where the kernel meets the cob. When you think of it, what is that juncture, really? Not easy to define. Also, more or less liquid (which affects weight) may or may not make it into the measuring cup. Then we have size and general weight of each kernel. Our Test Kitchen is in an area of New England that grows a lot of corn. Depending on which farmstand I go to, and whether it is early, mid or later season corn, the kernels can vary quite a bit. Some will be more than twice the size of others, which means they will stack up differently in a measuring cup. Then we have volume in general. We have had some issues in the past with the volumes presented on the Monash app. Please read our article on LENTILS. I think you will find it to an eye opener and actually pertains to your query here. In our discussions with Monash they have always told us to pay attention to their weights. Then, this might sound odd, but measuring cups are also not all created equally, literally. Some are carefully manufactured to adhere to Standard Weights & Measures; some are not. Read How To Measure By Volume, for more info. In short, the most important thing is to assess your own tolerances and know that with our recipes we test with volume, as that is what most American cooks do, and that is our major market.
Do you have suggestions for a cream-free version?
I am not sure if you mean dairy-free or not? You could try half and half. Milk will not be rich enough. Perhaps a full fat oat milk? You need the fat and body – and of course, the recipe has only been tested as written. Watch your FODMAPs if playing around with substitutions.