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a slice of low fodmap cornbread on a spatula resting on skillet cornbread

Low FODMAP Cornbread (Gluten-Free)

  • Author: Gail
  • Total Time: 30 minutes
  • Yield: 8 servings 1x
  • Diet: Gluten Free


Flavorful, moist, and not too crumbly, this gluten-free Low FODMAP Cornbread bakes quickly in a cast iron skillet and turns out a savory cornbread with a perfectly caramelized crust. Serve it as a side dish alongside low FODMAP chili, BBQ ribs, pulled pork, and more for a deliciously robust meal. In addition to being low FODMAP, this cornbread is gluten-free, and refined sugar-free.


Units Scale

Dry Ingredients:

  • 1 1/4 cups stone-ground cornmeal / polenta (not instant or quick cook*)
  • 3/4 cup gluten-free all-purpose flour (that includes xanthan gum)
  • 2 tablespoons maple sugar*
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoon salt

Wet Ingredients:

  • 1 cup milk (lactose-free if needed), at room temperature*
  • 1 tablespoon lemon juice, at room temperature*
  • 3 large eggs, at room temperature
  • 1/2 cup ghee or butter, melted and cooled to just above room temperature, plus more for greasing the skillet


  1. Prepare ingredients for room temperature: see my tips in the post above for the most time-efficient way to do this.
  2. Prepare "buttermilk:" In a measuring cup, whisk the milk and lemon juice together and let sit for 5 minutes. This is your “buttermilk.”
  3. Preheat + grease: Grease a 10.25-inch cast iron skillet with ghee or butter. Set your oven to preheat to 400°F (I use convection) and place your greased cast iron skillet on the center rack to heat up while the oven is preheating.
  4. Mix dry ingredients: In a large bowl, whisk together dry ingredients: cornmeal, gluten-free all-purpose flour, maple sugar, baking powder, baking soda, and salt. Set bowl aside.
  5. Mix wet ingredients: In a separate large bowl, whisk together wet ingredients: the “buttermilk” mixture, eggs, and ghee or butter, adding the ghee or butter last and waiting until the oven is fully preheated before adding, and whisking quickly to combine.
  6. Mix dry + wet ingredients: Promptly pour the wet ingredients into the bowl with the dry ingredients and whisk until just combined.
  7. Pour batter into skillet: Using an oven mitt and great care from this point forward not to touch the handle of the skillet with your bare hands, remove the skillet from the oven. Pour cornbread batter into the skillet, which will deliciously sizzle while being poured into the skillet. If needed, use a spatula to spread the batter evenly in the skillet (it should naturally just even out).
  8. Bake: Bake at 400°F for 18-20 minutes or until the cornbread starts to become golden brown around the edges and an inserted toothpick comes out clean. 
  9. Cool: Allow cornbread to cool for 10 minutes before slicing into 8 triangular slices and serving.
  10. Serve: Serve plain or top with additional ghee or butter and/or maple syrup (or up to 1 teaspoon of honey per serving for Low FODMAP; however, be mindful of what you're eating that also contains the FODMAP fructose to prevent FODMAP stacking). Serve as a side dish with Low FODMAP Chili con Canada, Low FODMAP Instant Pot Meatloaf and Mashed Potatoes, Low FODMAP Instant Pot BBQ Ribs, and more (see post above for a full list). 
  11. Store: Store leftovers in an air-tight container at room temperature for up to 2 days or in the refrigerator for up to 1 week. Cornbread leftovers make a delicious and easy low FODMAP breakfast option.


  • Cornmeal / polenta: I use Bob's Red Mill Organic Corn Grits / Polenta, but this particular one is not made in a gluten-free facility. If you require 100% gluten-free, be sure to get the gluten-free version.
  • Maple sugar: If you don't care to purchase an entire bag of maple sugar for just one tablespoon and don't require refined sugar-free, feel free to use either brown sugar or refined white sugar instead. However, you can also use maple sugar in the following recipes (with many more to come): Low FODMAP Instant Pot BBQ Ribs, Low FODMAP Pumpkin Zucchini Muffins, Low FODMAP Pineapple Upside Down Cake, Low FODMAP Instant Pot Pulled Pork, and Easy Tigernut Flour Pancakes.
  • Milk and lemon juice: if you can tolerate lactose and prefer to use actual buttermilk, add 1 cup plus 1 tablespoon of whole buttermilk instead of the milk and lemon juice. 
  • Ghee or Butter: does not contain FODMAPs; however, butter and ghee are high in fat. According to Monash University, “fat affects gut motility, and when consumed in excess, can be an additional symptom trigger.”
  • Tip: Once the butter is added to the wet ingredients, it will start to harden. If you don't whisk it together and get the batter in the skillet quickly enough, the batter may become lumpy. This is why I wait until the oven is fully preheated before adding the butter to the wet ingredients, whisk them together and get the batter in the heated skillet quickly.
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Side Dish
  • Method: Oven
  • Cuisine: American

Keywords: gluten-free, low fodmap cornbread, skillet recipes