Recipes | Appetizers

Low FODMAP Polenta with Sautéed Mushrooms & Kale


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Polenta is Low FODMAP

Looking for a vegan fall and winter main dish? This recipe for Low FODMAP Polenta with Sautéed Mushrooms & Kale will please vegans, vegetarians and meat eaters alike.


Oyster mushrooms are low FODMAP in generous portions and their meaty texture and flavor is hearty and satisfying.

showing the woody stem of the Oyster mushroom.

The polenta is purchased in logs and ready to go, which means that this elegant dish can be whipped up on a weeknight. The mushrooms are simply sautéed in a skillet with garlicky oil and seasoning and ladled over the crisp polenta rounds.

Soy Sauce is Low FODMAP

Not all soy products are low FODMAP, which can be confusing. Luckily soy sauce is! It can add  umami, or a savory complexity, as it does here.

Read Soy and The Low FODMAP Diet for more information.

Make sure to use gluten-free soy sauce to keep the dish GF. The low FODMAP diet is not gluten-free, but this is for those following a GF diet.

Low FODMAP Polenta with Sautéed Mushrooms & Kale on an aqua plate

You Don’t Actually Have to Massage the Kale

While the idea of massaging kale might sound intriguing, it is actually a pain in the butt. I like to buy a big bunch of lacinato kale, strip it of its hard stems and then use the food processor fitted with a metal blade to chop – and massage – it.

Massaging kale is called for in recipes to begin to break down the cell wall structure, which the food processor does quite easily. If you are a kale fan, check out our Kale Salad with Roasted Butternut Squash and Pomegranate and Fennel, Kale & Parsley Salad, as well as other recipes that you can search for using use our Recipe Filter.

For brunch, lunch or breakfast, we also have our awesome kale and bread strata,

For another quick and easy dish using purchased polenta, check out our Success Team Rachel Meltzer Warren’s Mini Polenta Pizzas, from her book A Teen’s Guide to Gut Health.

You might also like our Spinach & Blue Cheese Polenta and our super simple Marinated Mushrooms.

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Low FODMAP Polenta with Sautéed Mushrooms & Kale on an aqua plate
4.2 from 5 votes

Low FODMAP Polenta with Sautéed Mushrooms & Kale

This recipe for Low FODMAP Polenta with Sautéed Mushrooms & Kale takes advantage of purchased tubes of cooked polenta – making this a very quick & easy recipe.

Makes: 6 servings
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Author: Dédé Wilson



  1. Place 3 tablespoons of the Garlic-Infused Oil in a large skillet and heat over low-medium heat. Add leek and scallion greens and sauté for a few minutes, until softened. Add chopped mushrooms, soy sauce and thyme and continue to sauté for a few minutes, until mushrooms have softened as well. Turn heat up, add white wine and kale sauté, stirring often, until almost all the liquid is absorbed. Taste and add pepper, as desired. Set aside and keep very warm.
  2. Heat remaining 2 tablespoons of oil in a clean skillet over medium heat. Add rounds of polenta, leaving room around them. (You will have to do this in batches). Cook for a few minutes until golden on the bottom, then flip over and cook the second side until golden. Keep warm while you cook remaining polenta rounds.
  3. To serve, place 2 polenta rounds on each dish and top with warm mushroom kale mixture. Serve immediately.



  • Perhaps you have never bought the pre-made polenta before. At first sight, it can look odd. After all, it is a tube of polenta! But take a look at the ingredients. These logs actually have a very simple ingredient list and they are certainly convenient. Try it with this recipe!
Course: Appetizer, Dinner & Lunch, Side Dish
Cuisine: American


Calories: 159kcal | Carbohydrates: 23g | Protein: 4g | Fat: 7g | Sodium: 96mg | Potassium: 9mg | Fiber: 2g | Sugar: 1g | Iron: 0.1mg

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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