Creamy Polenta

This creamy low-FODMAP polenta simmers cornmeal until soft, then folds in butter and parmesan, using garlic-infused oil and leek green tops for savory flavor instead of onion and garlic bulb.

Prep 5 min

Cook 25 min

Serves 4

Gluten-freeVegetarian

Ingredients

• 4 cups (960 ml) water, or a mix of water and low-FODMAP chicken broth
• 1 cup (170 g) coarse cornmeal or polenta (choose a certified gluten-free brand)
• 1 tsp fine salt, plus more to taste
• 1 tbsp garlic-infused olive oil
• 2 tbsp (30 g) butter
• 3/4 cup (75 g) finely grated parmesan
• 1/4 cup (60 ml) lactose-free milk, for finishing (optional)
• 2 tbsp finely sliced leek or scallion GREEN tops, for garnish (optional)
• Black pepper, to taste

Portion note: cooked polenta is low-FODMAP at about a 1 cup serving, which this recipe delivers across 4 portions. Parmesan and butter are very low in lactose, and this uses parmesan at about 3 tablespoons per serving. Check the Monash app for current tested serving sizes.

Instructions

Get started

1. Grate the parmesan finely so it melts smoothly, and slice the leek or scallion green tops if using. Set both aside.
2. Bring the 4 cups (960 ml) water (or water and broth) to a boil in a heavy medium saucepan. Add the 1 tsp salt.

Simmer the polenta

1. Reduce the heat so the liquid is at a gentle simmer. Pour in the cornmeal in a slow, steady stream while whisking constantly to prevent lumps.
2. Switch to a wooden spoon and cook, stirring often and scraping the bottom and corners, for 20 to 25 minutes. The polenta is ready when the grains are soft and the mixture pulls away from the sides of the pan.
3. If it thickens faster than the grains soften, stir in a splash of hot water and keep cooking. Coarse cornmeal needs the full time to lose its grittiness.

Finish with butter and parmesan

1. Off the heat, stir in the garlic-infused oil, butter, and grated parmesan until melted and glossy.
2. Loosen to a creamy, pourable texture with the lactose-free milk, a little at a time. Season with black pepper and more salt to taste.
3. Serve right away, topped with the leek or scallion green tops. Polenta firms up quickly, so plate it hot.

Tips & Substitutions

• Whisk in, then switch to a spoon. The whisk breaks up lumps as the cornmeal hits the water, and the wooden spoon lets you scrape the bottom without wearing out your arm during the long simmer.
• Instant polenta cuts the time. If you use quick-cooking or instant polenta, follow the package timing, usually 3 to 5 minutes, then finish the same way with oil, butter, and parmesan.
• Swap the cheese if needed. A firm aged cheese like grana padano or a well-aged cheddar works in place of parmesan. Aged, hard cheeses are naturally very low in lactose.
• Keep the onion flavor safe. Use only the green tops of leek or scallion for the oniony note. The white bulbs are high in fructans and are not low-FODMAP.
• Adjust the consistency to the dish. For a soft bed under stew or roast chicken, keep it loose with extra milk. For grilling or frying later, cook it thicker, spread it in a pan, and chill until set.
• Watch the parmesan portion. Parmesan is low in lactose, but very large amounts of any cheese can add up. Keep it around 3 tablespoons per serving as written.

Why This Works

• Cornmeal is naturally low-FODMAP in a normal serving. Cooked cornmeal (polenta) tests low-FODMAP at about a 1 cup portion, so it makes a safe grain base when onion and garlic are off the table.
• Garlic-infused oil carries flavor without fructans. Fructans do not dissolve into oil, so garlic-infused oil delivers the savory taste while the fructans stay behind in the discarded solids.
• Hard cheese and butter are low in lactose. Aged parmesan and butter contain little lactose, so they add richness without the FODMAP load of milk or soft cheeses.
• Lactose-free milk keeps it creamy. Regular milk is high in lactose, so a splash of lactose-free milk loosens the polenta into a creamy texture and keeps the finished dish low-FODMAP.

Storage

Cool leftovers and refrigerate in an airtight container for up to 3 days. Polenta sets firm when chilled, so reheat gently on the stove or in the microwave with a splash of water or lactose-free milk, stirring until creamy again. You can also slice cold set polenta and pan-fry or grill it. Polenta does not freeze well as a creamy dish because the texture turns grainy on thawing, so it is best made fresh.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.