Dealing with one food intolerance is generally hard enough. When you add more into the mix, it can be a bit of a nightmare. Unfortunately for people with corn and gluten allergies or intolerances, the two are often heavily intertwined. As such, I decided to post a roundup of all my gluten free corn free recipes.

Gluten free corn free recipes

This roundup includes the gluten free and corn free recipes on my website and in my cookbooks. They are all vegetarian or vegan and low FODMAP (as I have FODMAP constraints myself). I aim, where possible, to include other dietary niches, such as those who are nut free, soy free or egg free.

The roundup is divided into sections: breakfasts and breads, snacks, main courses and desserts. I hope to make it easier for those with corn and gluten allergies or intolerances to navigate my website.

A quite note, before we begin: I am not a doctor or a dietician. This information is not intended to treat or diagnose, and you should always consult with a qualified professional in regards to your health. I have written this roundup purely as a way for you to find the corn free, gluten free recipes on my website.

Why is gluten free not always corn free?

Gluten free products, store bought or homemade, can contain corn for a number of reasons.

Firstly, gluten free products are not always manufactured in a corn free environment. If you have a corn allergy, know that cross contamination can occur in the manufacturing process. Always read the labels to ensure the product suits your dietary needs.

Secondly, and perhaps more trickily, is that xanthan gum is often derived from corn. Resources I have looked at suggest that manufacturers don’t need to disclose if the xanthan gum in their product is corn derived (or even wheat derived!). As such, it can sometimes be hard to know if the product contains trace amounts of corn.

Thirdly, gluten free baking mixes often rely on starchy flours such as tapioca flour, potato starch and corn starch. They also often use xanthan gum, and it seems to be up to the manufacturer to decide whether they disclose what their xanthan gum has been derived from.

What is xanthan gum?

Xanthan gum is an ingredient added to a lot of gluten free baking to mimic the elasticity of gluten. Per BBC Good Food, ‘xanthan gum is made when strains of the Xanthomonas campestris bacteria are fed a solution of glucose that’s been derived from corn, soy, dairy or wheat. The bacteria ferments the sugary solution, and as a result develops a sticky protective coat that has a consistency that makes it suitable for binding and thickening.’

This sticky consistency is what makes xanthan gum helpful in baking. However, it can be made with a number of common allergens, including corn.

Tips for making food that is gluten free and corn free

• Read the labels of every ingredient you’re using. Corn can be found in a number of different ingredients, hidden in plain sight. Baking ingredients that can include corn include baking powder, vanilla extract, some varieties of light brown sugar – the list goes on.
• For a more comprehensive list of ingredients corn can potentially be in, see this list.
• This website is great when you’re dealing with a product that has unfamiliar ingredients.
• Australia doesn’t use too much high fructose corn syrup as far as I know, but other countries do. Check a local guide to see what products/ingredients may contain corn where you live.
• Beware of vegan yoghurts/dairy as they often contain gums and sweeteners that could use corn.
• White vinegar is often made from corn, which is something to keep in mind when it comes to store bought condiments. In baking, use lemon juice or apple cider vinegar as an alternative.
• Powdered sugar, or icing sugar, can be cut with corn starch. In Australia, it is generally made with tapioca starch, but be sure to read the labels.
• I am not an expert in what is corn free, although I have tried my best to thoroughly research it. Always do your own research.

A special note on baking powder

Store bought baking powder often contains corn. This can come in a number of forms: the flour that the baking powder is cut with, or in the Sodium Acid Pyrophosphate, which is a cheap leavening agent that my research indicates is made with corn.

Luckily, this can be avoided by purchasing or making your own corn free baking powder.

There are a number of corn free baking powder brands that can be found via Google, and the same goes with recipes for making your own. I hesitate to list them because they might be subject to change/location, so look up brands in your country.

More gluten free recipe roundups

• Gluten free bread recipes without xanthan gum
• Gluten free dessert recipes with rice flour (or a collection of recipes without rice flour)
• Low FODMAP, gluten free dessert recipes
• Low FODMAP gluten free lunch recipes

Gluten free corn free breakfast and bread recipes

Gluten free buckwheat bread without xanthan gum

Is there anything this buckwheat bread can’t do? I love this recipe for it’s ease and versatility and the fact that it caters to so many dietary requirements. It is xanthan gum free, vegan, dairy free and contains no risky corn based ingredients.

Grain free white bread without xanthan gum

This bread is the closest I have ever come to a fluffy white bread style loaf. It is grain free, nut free and xanthan gum free, and doesn’t contain any risky corn ingredients.

Gluten free porridge

In Australia, oats are considered wheat free but not gluten free. I didn’t want to miss out on a nice bowl of porridge in winter, so I developed this rice flake version instead. It really does hit the porridge spot, I promise!

Gluten free vegan bagels without xanthan gum

With the magic of a scald, gluten free bagels need not be loaded with xanthan gum. These bagels are gluten free and vegan (and thus dairy free/egg free). They are also corn free without xanthan gum. Molasses (an optional for the bagel boiling) is made from sugar cane or beets, just so you know.

Gluten free quinoa wraps without xanthan gum

These wraps are one of my favourite new ways to use quinoa flour. They are made from 100% quinoa flour and are xanthan gum free, egg free and easily made vegan. One of my favourite gluten free corn free recipes.

Gluten free ricotta pancakes

Who doesn’t love a stack of fluffy ricotta pancakes? These beauties are gluten free, xanthan gum free and can be low FODMAP. Keep your eyes peeled for citric acid on the ricotta you buy, as it can be made with corn. If in doubt, make your own ricotta (I have a recipe here).

For that icing sugar dusting shot, make sure the sugar is cut with tapioca flour and not corn starch.

Gluten free corn free snack recipes

Gluten free tahini cookies

These tahini cookies couldn’t be easier to make – just tahini, maple syrup and baking powder. Make sure you use a corn flour free baking powder recipe (discussed above) and you’re good to go!

Gluten free microwave hot cross bun

Got a hot cross bun craving but don’t need a full batch? I’ve got you. This single serve gluten free hot cross bun is yeast free, egg free, easily vegan and can be made in the microwave (but has oven instructions too). Use a corn free baking powder and you’re good to go.

Gluten free carrot banana muffins

An easy and delicious little snack, these muffins are made with wholegrain gluten free flours and without xanthan gum. They’re also egg free and easily vegan. Use corn free baking powder to ensure they remain corn free.

Buckwheat muffins

These muffins use 100% buckwheat flour for an easy and delicious wholegrain muffin. Like the recipe before them, these muffins are egg free, xanthan gum free and can be made vegan. Use corn free baking powder to ensure they remain corn free.

Low FODMAP date bark bites

Low FODMAP, gluten free and corn free meet with this delicious little Tiktok inspired snack. It is easy to make and even easier to eat, quite frankly. Make sure you use natural peanut butter, as some processed brands in places like the US can contain high fructose corn syrup.

Vegan, gluten free blueberry muffins

Another muffin, I’m sorry! These were my original gluten free egg free muffin recipe. Although the name specifies vegan, they can be made with either vegan butter and yoghurt or traditional versions. If you use vegan versions, read the labels carefully for any corn containing ingredients.

Gluten free corn free main course recipes

Gluten free egg noodles without xanthan gum

Xanthan gum can be hard to escape when you are gluten free, particularly in baked goods and noodles. This recipe is completely xanthan gum free, eliminating the risk of corn contamination.

Gluten free pizza dough without xanthan gum

What is life without pizza?! This is a xanthan gum free version that uses a simple mix of gluten free flours. If you happen to have a gluten free sourdough starter, there is a xanthan gum free gluten free sourdough pizza dough recipe on my site, too.

Gluten free vegan bangers and mash

This dish comprises of a few elements: grain free tofu sausages (which are xanthan gum free) low FODMAP vegan gravy (which is corn starch free) and a delicious rich mash. Check the labels of the stock you use: Massell seems to indicate they are corn free.

Gluten free quiche without xanthan gum

I love nothing more than a good quiche and this one uses xanthan gum free pastry. Although you can adjust the fillings as you see fit, I made mine with vegetarian Sunfed bacon. It is made from pea protein and seems to be corn free, but check with the manufacturer if you are hyper intolerant or allergic. If you use a different brand of vegetarian bacon, do the same for them too.

Gluten free dumpling wrappers without xanthan gum

These gluten free, xanthan gum free and vegan dumpling wrappers are my pride and joy. They are easy to make, easy to roll and easy to fold, all while being allergy friendly. If you can’t have rice flour, I developed a rice flour free version (plus I have an 100% buckwheat version in my first buckwheat e-book).

Gluten free Varenyky with low FODMAP potato cheese filling

If you’re more of an Eastern European dumpling fan, fear not. This recipe for gluten free Varenyky is also xanthan gum free. For a dairy free version, use my gluten free pierogi dough.

Gluten free corn free dessert recipes

Gluten free sourdough croissants without xanthan gum

Because yeast is often grown on corn, it can be difficult to make corn free baked goods that require it. So why not make your own gluten free sourdough starter? You can then devour these gluten free sourdough croissants from my cookbook Intolerance Friendly Kitchen, which are xanthan gum free and leavened with sourdough starter. There is also a recipe for gluten free sourdough cinnamon rolls in there, just FYI.

Easiest ever gluten free chocolate cake without xanthan gum

This GF chocolate cake uses a single flour and is xanthan gum free. Use corn free baking powder, apple cider vinegar as specified (or sub lemon juice) and you’ve got one of the easiest gluten free corn free recipes on my site.

Gluten free sticky date pudding without eggs or xanthan gum

Who doesn’t love sticky date? This recipe is gluten free, nut free, xanthan gum free and egg free. It is also low FODMAP in the right servings. Make sure you use corn free baking powder and check the brand of light brown sugar you use.

Gluten free olive oil cake without xanthan gum

This olive oil cake is a lovely base recipe that pairs well with added fruits or toppings. It is xanthan gum free, so just make sure you use corn free baking powder and vanilla. You can omit the vanilla for ease, if you’re not sure. Note also that caster sugar is not the same as powdered sugar.

Gluten free raspberry muffins without xanthan gum

ANOTHER muffin recipe? Yes, because muffins are life. Particularly when they are xanthan gum free and packed full of raspberries. Use corn free baking baking powder and check your brand of white chocolate to ensure it doesn’t contain any corn derived ingredients.

Gluten free cream puffs without xanthan gum

One of my favourite recipes from Intolerance Friendly Kitchen, these gluten free cream puffs are a delight to eat. They’re fluffy and delicious and xanthan gum free.