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mushroom cornbread stuffing in cast iron skillet against white background

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.

Course: Holiday, Side Dish
Cuisine: American
Prep Time: 10 minutes
Cook Time: 55 minutes
Total Time: 1 hour 5 minutes
Makes: 8 Servings
Calories: 364 kcal
Author: Dédé Wilson

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:

  1. Position rack in middle of oven. Preheat oven to 450°F (230°C).
  2. Stir milk and lemon juice together and allow to sit until thickened, about 5 minutes. This is your faux buttermilk.

  3. 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.

  4. 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.
  5. 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.
  6. 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.
  7. 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 Facts
Skillet Low FODMAP Mushroom Kale Cornbread Stuffing
Amount Per Serving
Calories 364 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 1g5%
Sodium 587mg24%
Carbohydrates 41g14%
Fiber 5g20%
Sugar 6g7%
Protein 7g14%
Vitamin C 1mg1%
* Percent Daily Values are based on a 2000 calorie diet.
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