Our Low FODMAP Mushroom Kale Cornbread Stuffing is perfect when you want a simple, one-skillet approach to stuffing. Oyster mushrooms are low FODMAP in generous 1 cup (75 g) portions, which means we can take advantage of their umami savoriness, which complements the cornbread perfectly. Serve this with your holiday bird, or weeknight chicken – you can make this stuffing start to finish within an hour.
I was inspired by a similar recipe created by Bon Appetit (my old haunt) and knew that it could be turned into a low FODMAP version with ease. I was right! I think you will love it and so will your family.
FODMAP IT!™
We like taking existing recipes and turning them into low FODMAP versions that we can all love. The original recipe contained garlic, a fair amount of onions and a mix of high FODMAP mushrooms in addition to lactose-rich buttermilk. We have substituted with low FODMAP scallion greens, leek greens, low FODMAP oyster mushrooms and lactose-free faux buttermilk. You would never know the difference. One taste of this Low FODMAP Mushroom Kale Cornbread Stuffing and all you will be thinking about is how delicious it is.
Mushrooms & FODMAPs
As we mentioned, according to Monash University lab testing, oyster mushrooms are low FODMAP in 1 cup (75 g) portions, which might surprise you. Mushrooms are often thought of to be high FODMAP, and many of them are.
You can learn everything you want to know about which mushrooms have been lab tested by Monash and FODMAP Friendly (but mostly Monash) from shiitake (fresh and dried), button, enoki, Portobello, canned, black chanterelles and dried porcini in their smartphone apps.
We will say it again, everyone following this diet needs both of these apps. We believe they work in a complementary fashion.
Kale & FODMAPs
We love kale and were thrilled when we discovered that it is low FODMAP in generous servings. You can read more in our Explore An Ingredient: Kale.
For this Mushroom Kale Cornbread Stuffing we use Lacinato kale, which is a bit more tender than curly kale and it adds color, texture, flavor and nutrition to this dish.
What Is Honey Doing In This Low FODMAP Recipe?
Honey, in a low FODMAP recipe? YES! Let’s look at this versatile ingredient. Here we are using it in a savory dish, and we think it works beautifully with the slight bitter edge of the kale. As for the fact that it is thought of as high FODMAP, as usual, it all comes down to amounts.
Monash has lab tested honey and it is low FODMAP in 1 teaspoon amounts. We call for 1 tablespoon (which is 3 teaspoon) in this recipe, but the recipe serves 8. That puts the amount of honey per serving well below the low FODMAP amount. No worries! Enjoy your honey – in moderation of course.
Read more in our article, Is Honey Low FODMAP?
The Cornbread Is Made In The Skillet
For most cornbread stuffing recipes, you have to make cornbread first and then crumble it up. This recipe is much more streamlined, and you make the cornbread right in the pan. That’s right, one-skillet dish starts on top of the stove and then goes into the oven in the same pan.
Choose a finely milled cornmeal, such as Bob’s Red Mill Medium Grind Cornmeal, not coarse polenta. It will make a difference.
And if you are a cornmeal fan, check out our Skillet Low FODMAP Bacon Scallion Cornbread, too.
How To Research Cornmeal
Looking up cornmeal on the Monash app can be a bit confusing, especially for those in the U.S. who expect to see the verbiage “cornmeal”.
Polenta is listed and “cornmeal” is in parentheses right next to it. It is lab tested as low FODMAP in amounts of 1 cup, cooked (255 g).
You will also find “corn flour”, which Monash specifies as masa harina, as low FODMAP in amounts of 2/3 cup (100 g). Masa harina is cornmeal that has been cooked and soaked in limewater, which is an alkaline solution of water and calcium hydroxide. To make the powdery flour, it is then dried and ground. This is called “nixtamalized” corn.
In personal conversations with Monash, we were told that “regular” cornmeal would be the same and that the process of using the alkaline solution would not affect FODMAPs.
Please review our article, Is Corn Low FODMAP? for a deeper dive into this versatile ingredient.
How To Make Low FODMAP Mushroom Kale Cornbread Stuffing
Preheat your oven to 450°F (230°C). While the oven preheats, the first step is to make your faux buttermilk. Simply stir the milk and lemon juice together and allow to sit until thickened, about 5 minutes.
Meanwhile you will multi-task and begin sautéing your mushrooms in a large, heavy skillet. I used a 12-inch (30 .5 cm) cast-iron skillet and then subsequently sauté the leek and scallion greens. The herbs are added at this time to bloom in the hot fat along with the kale and honey, cooking until the kale is wilted.
This mixture is scraped into a mixing bowl and you wipe out the skillet. Then it is time to make the cornbread batter, which is folded together with the mushroom/kale mixture, everything is scraped into the pan you used before and into the hot oven it goes. In half an hour or less you will be rewarded with a low FODMAP cornmeal kale stuffing that is ready to serve. Perfect for holidays or weeknights – even alongside a rotisserie chicken!
For More Cornbread & Stuffing Recipes –
- Cornbread & Bacon Stuffing
- Simple Sourdough Stuffing
- Cornbread Muffins
- Cornbread Waffles
- Skillet Strawberry Yogurt Cornmeal Yogurt Cake
- Cornmeal Berry Snack Cake
- Vegan Brown Rice Stuffing with Apples & Hazelnuts
- Loaded Vegetarian Stuffing
- Sourdough Apple Stuffing with Sausage
- Check out our round-up of awesome kale recipes.
Skillet Low FODMAP Mushroom Kale Cornbread Stuffing
Our Low FODMAP Mushroom Kale Cornbread Stuffing is perfect when you want a simple, one-skillet approach to stuffing. Oyster mushrooms are low FODMAP in generous 1 cup (75 g) portions, which means we can take advantage of their umami savoriness, which complements the cornbread perfectly. Serve this with your holiday bird, or weeknight chicken – you can make this stuffing start to finish within an hour.
Ingredients:
- 2 cups (480 ml) lactose-free milk, whole or low fat
- 2 tablespoons lemon juice
- ¼ cup (60 ml) Low FODMAP Garlic-Infused Oil, made with olive oil, or purchased equivalent, plus extra as needed
- 12- ounces (340 g) trimmed oyster mushrooms, torn into bite-sized pieces
- 1 cup (72 g) finely chopped leeks, green parts only
- 1 cup (40 g) finely chopped scallions, green parts only
- 1 ½ teaspoons finely chopped fresh rosemary
- 1 ½ teaspoons finely chopped fresh sage
- 1 ½ teaspoons finely chopped fresh thyme
- 1 tablespoon honey
- 6- ounces (170 g) Lacinato kale, stems/ribs removed, leaves torn into large bite-size pieces
- 1 ½ teaspoons kosher salt, plus extra
- Freshly ground black pepper
- 2 cups (276 g) fine or medium grind yellow cornmeal, such as Bob’s Red Mill Medium Grind Cornmeal
- 1 teaspoon baking soda
- 1 large egg, lightly beaten, at room temperature
- ½ cup (113 g; 1 stick) unsalted butter, melted
Preparation:
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Position rack in middle of oven. Preheat oven to 450°F (230°C).
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Stir milk and lemon juice together and allow to sit until thickened, about 5 minutes. This is your faux buttermilk.
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Heat oil in a large ovenproof skillet over medium-high (I suggest a 12-inch/30.5 cm cst iron). Add mushrooms and cook until golden brown and crisp, stirring occasionally, about 8 minutes total. Scrape into to a medium mixing bowl, leaving any oil in skillet.
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Return skillet to heat, add leek and scallion greens and cook over low heat, stirring occasionally and adding additional oil if necessary. You want them softened and beginning to char, about 10 minutes of cooking total.
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Stir in the herbs, honey and kale and cook, stirring occasionally, until kale has wilted and is tender, about 5 minutes more. Return mushrooms to skillet, season well with salt and pepper and stir everything together to combine. Scrape mixture back into the mixing bowl you used before and wipe out the skillet.
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Place cornmeal, 1 ½ teaspoons kosher salt and baking soda in a large bowl, whisking to aerate and combine. Whisk egg, buttermilk, and melted butter in another medium bowl. Add liquid mixture to dry ingredients and stir just to combine. Fold in three-quarters of the mushroom/kale mixture.
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Coat reserved skillet with a little of the extra oil and scrape the batter into it, leveling it with the spatula if necessary. Top with remaining mushroom/kale mixture. Bake stuffing until golden brown, about 25 to 30 minutes. Stuffing is ready to serve and best served when fresh out of the oven.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Garlic-Infused Oil: Make your own Garlic-Infused Oil or buy a commercial equivalent for the easiest way to add garlic flavor to your food. Fructans in garlic are not oil-soluble, so garlic-infused oil is low FODMAP.
- Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
- Kale: Both Monash University and FODMAP Friendly have lab tested kale. Monash pictures Lacinato type kale and says that kale is Green light and low FODMAP in servings of ½ cup, chopped (75 g). FODMAP Friendly depicts curly kale and gives it a “Pass” at ½ cup chopped (30 g).
- Leeks: The green parts of leeks are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
- Scallions: The green parts of scallions are low FODMAP as determined by Monash University lab testing and can be used to add onion flavor to your low FODMAP cooking.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
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.
I thought this was delicious! I was wondering how to make it more held together. And more like cornbread. Another egg? I thought every part of it was great. I didn’t have enough mushrooms so they sort of disappeared into the mixture. I have heated up “slices” of it in the toaster oven and made a fried egg to go on top. It’s a perfect breakfast/lunch for me. My husband wasn’t a fan. He likes things more cornbread- like. Thank you for such a yummy recipe, fodmap safe and gluten free!
Hi there, this recipe is meant to be stuffing and crumbled, so you could try another egg. For your husband we do have other cornbreads that are more cornbread-like, in the traditional sense, in texture. Try this one!