Low FODMAP Pumpkin & Sage Cornbread

Ingredients

MAKE GLUTEN FREE

Servings:

Pumpkin & Sage Cornbread

142   cornmeal flour
140   gluten free all purpose flour*
2   baking powder
0.75   baking soda
2   white sugar
0.5   salt
1   dried sage*
20   spring onion (green tips only, finely chopped)*
112   soy based cheese (or colby or cheddar cheese) (grated)*
250   FODMAPPED Roasted Pumpkin + Hint of Sage Soup
250   low FODMAP milk
2   dairy free spread (olive oil spread or butter)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large mixing bowl

Low FODMAP Pumpkin & Sage Cornbread

Last updated Apr 8th, 2019

PREP IN 10 MIN
COOKS IN 25 MIN
SERVES 8

BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Christmas, Side Dishes, Vegetarian Options

Low FODMAP pumpkin & sage cornbread makes a tasty savoury side for a roast dinner or a lovely warm breakfast. This recipe has been sponsored by FODMAPPED For You and we used their delicious low FODMAP Roast Pumpkin & Sage Soup in the recipe. If you don't have access to this product simply swap the soup with pureed pumpkin and an extra 1/2 teaspoon of dried sage.

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Pumpkin & Sage Cornbread

142   cornmeal flour
140   gluten free all purpose flour*
2   baking powder
0.75   baking soda
2   white sugar
0.5   salt
1   dried sage*
20   spring onion (green tips only, finely chopped)*
112   soy based cheese (or colby or cheddar cheese) (grated)*
250   FODMAPPED Roasted Pumpkin + Hint of Sage Soup
250   low FODMAP milk
2   dairy free spread (olive oil spread or butter)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan
  • large mixing bowl

Nutrition per serve

    | |
Calories 230
Fat 5.8g
Saturates 1.1g
Protein 4.6g
Carbs 39.5g
Sugars 9.8g
Fibre 2g
Salt 0.6g
Iron 1.3mg
Calcium 214.6mg
Calories 220
Fat 5.7g
Saturates 1.1g
Protein 4.6g
Carbs 37g
Sugars 8.4g
Fibre 2g
Salt 0.6g
Iron 1.3mg
Calcium 235.2mg
Calories 230
Fat 5.8g
Saturates 1.1g
Protein 4.6g
Carbs 39.5g
Sugars 9.8g
Fibre 2g
Salt 0.6g
Iron 1.3mg
Calcium 214.6mg
    | | |
  1. Preheat the oven to 180ºC (350ºF) bake function. 
  2. Finely chop the green tips of the spring onion. Grate the cheese.
  3. Mix the cornmeal, gluten free flour, baking powder, baking soda, sugar, salt, and dried sage together in a large bowl. Then add the green tips of the spring onion and cheese.
  4. Melt the dairy free spread (olive oil spread or butter), then generously grease the base of a 25cm (10 inch) oven proof frypan (skillet). Place the rest of the dairy free spread (olive oil spread or butter) in a separate bowl and whisk through the low FODMAP milk & FODMAPPED Pumpkin & Sage soup.
  5. Mix the wet and dry ingredients together until well combined. Then scoop the bread batter into the skillet and spread evenly.
  6. Place in the oven and cook for 30 to 35 minutes until the top is golden brown and a skewer inserted into the middle comes out clean.
  7. Serve warm with a side of dairy free spread (olive oil spread or butter).

 

Reheating tip: Cornbread leftovers are great for lunch or breakfast. This bread is best served warm so heat it in the microwave for 20 seconds before serving.

Buying Tips

Buy a gluten free plain flour or gluten free all purpose flour. The one I used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.

Buy a bunch of spring onions with long green tips. You can use the green tips of the spring onions (which are low FODMAP) and not the white stem when cooking.

Check the vegan soy based cheese does not include onion, garlic or coconut flour in the ingredients. Cheddar, Colby, mozzarella, and parmesan cheeses are all low FODMAP.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More