I recently realised my passion for cornbread when I developed a gluten free, egg free cornbread recipe. Another thing I’m a fan of? Chilli. So today we’re combining my gluten free egg free cornbread and my vegan, low FODMAP chilli for this low FODMAP cornbread chilli. It is vegetarian (vegan adaptable) nut free and xanthan gum free. The chilli can be made with tofu to be legume free or canned black beans to be soy free. And yes, it’s still low FODMAP (we’ll go into that below).
Low FODMAP cornbread chilli
This recipe has two components: a cheesy, jalapeño cornbread on top and a full flavoured low FODMAP vegan chilli on the bottom. You can think of it a bit like a Shepherd’s pie, if that’s your thing.
This recipe is a delicious ‘two in one’ that is super filling and full of flavour. The best thing about it is that the cornbread soaks up a bit of the chilli flavour and creates the most delicious topping.
This dish is perfectly delicious alone as a comforting winter warmer. You can also serve it with a basic side salad of low FODMAP and low fructose ingredients.
Ingredient notes for the cheesy jalapeño cornbread
The polenta/cornmeal situation is our most pressing topic for the cornbread element. In Australia, cornmeal is not a common ingredient, per se. It is quite difficult to find, whereas polenta is much easier to get your hands on.
As it turns out (In Australia, at least) they are very similar. Cornmeal is finely ground corn meal, whereas polenta is a bit more coarsely ground. I have tested this recipe with a finely ground polenta because I couldn’t find any cornmeal. With that said, the recipe should remain the same regardless. You may need to add a bit more milk, but that’s about it.
Unlike in my gluten free cornbread recipe, this version doesn’t use creamed corn. Personally, I LOVE the creamed corn version with my whole heart. However, creamed corn contains fructans. It has a generous low FODMAP threshold (325g per person as of January 2025) but tofu and black beans are also fructan containing. I didn’t want to stack the FODMAPs to the point where they are too much. So, no creamed corn here.
Instead, it relies on a good amount of lactose free Greek yoghurt, some butter and freshly grated cheese. I use Chobani Fit plain greek yoghurt at the moment. It is lactose free, high protein and has a nice thick consistency. Please note that I haven’t tested dairy free products in this recipe.
In terms of the grated cheese, I love a smoked vintage cheddar here. It adds some delicious smoky, chilli style flavour and is easy to find in Australian supermarkets.
Ingredient notes for the low FODMAP vegan chilli
The low FODMAP vegan chilli can be made with crumbled firm tofu, canned and drained black beans, or both.
Yes, you read that right: canned black beans. Canned black beans are low FODMAP in in 40g serves per person. In 52g serves, they contain moderate amounts of GOS. A 400g can of black beans contains approximately 240g beans once drained. 40g X 6 serves = 240g.
The black beans are totally optional but generally included in a chilli, which is why I wanted to add them. It also means there is an option for soy free vegan chilli. You can read more about how to use only black beans in the low FODMAP chilli post.
Firm tofu is low FODMAP in 170g serves per person. In 175g serves, it contains moderate amounts of fructans. This recipe uses 500g firm tofu divided by at least 6 serves (if not more, depending on appetite and accompanying side dishes).
Tomato paste is low FODMAP in 36g serves per person. It contains moderate fructose in serves exceeding 48g per person.
Tinned tomatoes are low FODMAP in 100g serves per person. In 132g per person, they contain moderate amounts of fructans. If you can, buy tinned Roma tomatoes. They are moderate for fructose in serves exceeding 182g per person, which gives you more wiggle room.
If fructose isn’t an issue for you, you can use the paprika specified in the recipe (it has notes in the recipe and in the post). If it is, I recommend omitting it.
FODMAP notes for the cornbread topping
Polenta is low FODMAP in 255g serves per person. Monash doesn’t specify an upper limit or what the FODMAP might be. We’re only using 250g polenta total. Monash doesn’t have a separate entry for cornmeal, presumably because they are essentially the same thing (just different grind consistency).
Lactose free yoghurt is low FODMAP, as are lactose free milk and butter. Macadamia milk, rice milk and soy milk made with soy protein (as opposed to whole beans) are other low FODMAP milk options.
Despite what people think, cheddar cheese is actually very low FODMAP. In fact, it remains low FODMAP in serves of up to 500g per person. Monash doesn’t have any mention of whether smoked cheddar is different but I’m working on the assumption it isn’t. If you’re not comfortable with it, use a regular, sharp vintage cheddar. To ensure the dish remains vegetarian, make sure it is made with non-animal rennet.
Pickled jalapeños are an easy ingredient to have in the fridge while on the low FODMAP diet. They are low FODMAP in serves of up to 500g. I also love the acidic tang of the pickling brine and the flavour that provides, which is why I recommend them here.
More low FODMAP, vegetarian and gluten free recipes
- Low FODMAP vegan or vegetarian Shepherd’s Pie
- Low FODMAP vegetarian moussaka
- Low FODMAP, gluten free and vegan lasagne
- Low FODMAP vegetable curry
- Gluten free steamed vegetable buns
Low FODMAP cornbread chilli
Equipment
- 31cm skillet (at least 6cm deep) / 12 inch skillet (at least 2.5 inches deep)
Ingredients
For the chilli:
- 1 batch low FODMAP vegan chilli recipe linked in notes below
For the cheesy jalapeno cornbread topping:
- 250 g corn meal or polenta see notes
- 100 g tapioca flour
- 5 g (1 teaspoon)* baking powder
- 3.5 g (scant 1/2 teaspoon)* baking soda
- 2.5 g (1/2 teaspoon)* fine salt (I used table salt)
- 150 g vintage cheddar, freshly grated (not packaged pre-grated as it doesn't melt properly) I used smoked cheddar
- 300 g plain thick Greek yoghurt see notes
- 125ml (1/2 cup)* low FODMAP milk or water to achieve a smooth non-silty consistency
- 25 g (1 tablespoon)* maple syrup (optional) see notes
- 100 g butter melted (salted or unsalted)
- 10 ml (2 teaspoons)* lemon juice or neutral vinegar (white vinegar or apple cider vinegar)
- 50-75 g+ pickled jalapeños according to your tastes
Instructions
- Preheat your oven to 180C/356F.
- Make the chilli in a large 31cm wide skillet (at least 6cm deep) as per the instructions in that recipe. Cook the chilli until it almost reaches your desired consistency, then remove from the heat and smooth down the top.
- In a large mixing bowl, whisk together the polenta or cornmeal, tapioca flour, baking powder, baking soda and salt. Whisk in the freshly grated cheddar.
- Add the wet ingredients (except for the jalapeños) to the dry and whisk to combine. The batter should be very fluffy and aerated, but not silty or split. If it does look that silty, dry or split, add more milk. Once the mixture is a batter like consistency, add the chopped pickled jalapenõs. Taste and adjust according to your preferences.
- Carefully spread the cornbread mixture over the top of the chilli, making sure not to disturb the chilli underneath. I like to leave the edges uncovered to allow any excess liquid in the chilli to cook a bit more (if it needs to).
- Place the skillet on a baking tray to catch any drips, then into the oven. Bake for 20-30 minutes or until golden brown and cooked through. Check at the 15-20 minute mark to ensure it isn't browning too much.
- Serve warm or divide into servings in airtight containers. Keeps well in the fridge for a number of days and can also be frozen and defrosted.
Notes
- My low FODMAP vegetarian/vegan chilli recipe can be found here.
- The cornmeal or polenta debate is confusing, but my research suggests that finely milled polenta is similar to cornmeal. Be choose sure to choose a finely milled brand and not instant polenta, which is pre-cooked.
- I have used lactose free Greek yoghurt to keep the FODMAP content down. In Australia, Chobani Fit and Jalna both make lactose free Greek yoghurt (which is different to Greek style yoghurt).
- The maple syrup is optional but adds another dimension of flavour and aids in browning.
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