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Gluten free corn fritters (low FODMAP)

BY Georgia McDermott
An aerial image of a bright blue ceramic plate topped with gluten free corn fritters. The plate sits on a white marble table with a water glass to the top left of the plate.
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I’m in a fritter mood after my gluten free recent zucchini fritters. As such, today’s recipe is for gluten free corn fritters. It might come as a surprise to you (as it did to me) but these corn fritters are low FODMAP. Yes, corn has a low FODMAP threshold! Hurrah!

Gluten free corn fritters

These corn fritters are gluten free, nut free and xanthan gum free. They use a single flour: buckwheat flour. As such, they are starch based flour free as well.

These fritters use tinned corn to keep the FODMAP threshold down. They’re flavoured with spring onion greens, which are a low FODMAP alternative to onions or spring onion whites.

An aerial image of the ingredients used for gluten free corn fritters. The ingredients are arranged in small white bowls of varying sizes on a white marble table. Two glasses of water sit to the top left of the image.

Is corn low FODMAP?

Yes, corn has low FODMAP thresholds. At the time of writing (and reviewed in July 2024) canned corn is low FODMAP in 75g serves, which is roughly 1 cup. It contains moderate amounts of fructan in serves of 244g or more.

Monash specifies that canned products are often lower FODMAP because the water soluble FODMAPs have leeched out into the canning liquid.

Canned baby corn is also low FODMAP in 75g serves per person. Monash says that these remain low FODMAP in up to 500g per serve.

Creamed corn is low FODMAP in 100g serves per person. However, it doesn’t become moderate for fructans until it reaches serves of 325g or more. This suggests a significant amount of wiggle room as to what constitutes a low FODMAP serve.

Fresh corn is low FODMAP in 38g serves, considerably less than canned corn. This is generally because FODMAPs leech out in canning liquid, as they do for legumes. It contains moderate amounts of sorbitol in 63g serves.

There is no entry for frozen corn on the Monash app, but logic dictates it would be similar or the same as fresh corn.

A close up aerial image of gluten free corn fritters on a wire cooling rack atop a white marble table.

Can I make these corn fritters grain free?

Yes, you can. To make grain free corn fritters, use cassava flour in place of buckwheat flour. Cassava flour is a grain free, nut free flour that is related to tapioca flour. Unlike tapioca flour, which uses the tapioca starch, cassava flour uses both the grain and the starch. It has great elasticity and has a mild, sweet taste.

Keep in mind that cassava flour might be higher FODMAP than buckwheat flour. Monash have recently listed cassava flour as being low FODMAP in 100g serves, but they don’t specify an upper limit at the moment.

An aerial image of a bright blue ceramic plate topped with gluten free corn fritters. The plate sits on a white marble table with a water glass to the top left of the plate.

FODMAP notes for your gluten free corn fritters

Most people (myself included) assume that corn is a high FODMAP food. However, there is a low FODMAP threshold for corn, as discussed above.

To keep the FODMAP content down, we are using canned corn for these fritters. One 400g tin of corn contains approximately 240g of corn kernels once drained.

Monash has recently added a threshold for spring onion greens. Spring onion greens are low FODMAP in 75g serves and contain moderate amounts of fructose in 97g serves.

This recipe makes 4 large or 5 medium fritters. If you make 4 large fritters, 1 fritter will be a low FODMAP serve.

A brightly lit side on image of a stack of gluten free corn fritters on a bright blue ceramic plate atop a white marble table.

More gluten free vegetarian recipes

An aerial image of a bright blue ceramic plate topped with gluten free corn fritters. The plate sits on a white marble table with a water glass to the top left of the plate.

Gluten free corn fritters

Xanthan gum free, nut free
Makes 4 large or 5 medium fritters
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 5 minutes
Cook Time 10 minutes
Course Breads, Side Dish, Snack
Cuisine Food Intolerance Friendly
Servings 5 fritters

Ingredients
  

  • 1 X 400g can corn kernels, drained and rinsed (around 250g once drained)
  • 1/2 bunch (50g) spring onion greens, chopped
  • 80-100g buckwheat flour or cassava flour (see notes)
  • 1/2 – 3/4 tsp fine salt, according to your tastes
  • freshly cracked pepper, to your tastes
  • 2 extra large eggs (45-55g per egg, weighed out of shell)
  • Oil, for cooking the fritters

Instructions
 

  • Combine all the ingredients in a medium mixing bowl and stir until a batter forms.
  • Thoroughly preheat a pan on a medium heat. Once warmed, add the oil and heat until shimmering.
  • Spoon around 1/4 or 1/5th of the batter in to form the first fritter. Cook for a minute or two before flipping. Press down on the fritter to flatten it to your desired thickness. Cook each fritter for 3-5 minutes or until cooked through and golden brown.
  • Repeat with the remaining batter and fritters. Store leftovers in an airtight container. The fritters also freeze really well.

Notes

  • Cassava flour is a grain free, nut free flour. Monash lists it as low FODMAP in 100g serves, but they don’t currently specify an upper limit.
  • Monash also currently lists buckwheat flour as low FODMAP in 100g serves, but they don’t specify an upper limit. 
Tried this recipe?Let us know how it was!

2 Comments

  1. 5 stars
    Thank you! I made these for a gluten free friend, she’s coming for lunch tomorrow! I tried one and they are so yummy! And easy to make! Thank you! Xx

    Reply
5 from 1 vote

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