Low FODMAP Polenta (Gluten-Free)

Ingredients

• 946 ml (4 cups)low FODMAP chicken bone broth (homemade or shop-bought), or water
• 160 g (1 cup)coarse-ground cornmeal / polenta (not instant or quick-cook)
• 1 teaspoonsalt
• 1/4 teaspoonfreshly ground black pepper
• 75 g (3/4 cup)fresh Parmesan, finely shredded
• 45 ml (3 tablespoons)ghee or butter

Instructions

1. 1

   Heat the liquid

   Set a large saucepan over high heat and add the broth or water.

2. 2

   Whisk in polenta

   When the liquid boils, gradually whisk in the polenta, salt and pepper until combined.

3. 3

   Cook until creamy

   Turn the heat to low and cook for about 15–20 minutes, whisking frequently to prevent lumps. Continue until thick and creamy, and the polenta pulls away from the sides of the pan. It can bubble and splatter, so use a long-handled whisk and take care.

4. 4

   Finish with cheese

   Take the saucepan off the heat. Add the shredded Parmesan and ghee or butter, then whisk until combined. Serve immediately; leftovers will firm up and be less creamy when reheated.

5. 5

   Choose a pairing

   Serve with Low FODMAP Instant Pot Ratatouille, Low FODMAP Instant Pot or Slow Cooker Stracotto (Italian Pot Roast), or Low FODMAP Instant Pot or Slow Cooker Bolognese.

What is polenta?

Polenta is a Northern Italian dish made by cooking ground cornmeal in liquid until it becomes soft and creamy. It can be served as a porridge-like side while warm, then firms as it cools.

This version uses coarse-ground, non-instant polenta, with Parmesan and ghee or butter stirred in at the end. Broth adds savoury depth, while water keeps the flavour more neutral.

Nutrition and macros by portion

The nutrition label shows one serving as written: 144 calories, 7g protein, 14g carbs, 8g fat.

Most of the carbohydrates come from the cornmeal, while the Parmesan contributes protein and the cheese and ghee or butter provide much of the fat. Pair a serving with vegetables and a protein-rich main to make a more balanced plate.

Choose the right cornmeal

Coarse polenta: use the specified non-instant kind so it has time to soften and thicken during the 15–20 minute cook. Quick-cook or instant polenta will behave differently.

Liquid: chicken bone broth gives the dish a fuller savoury flavour; water also works. Use whichever option suits the main dish and your preferences.

Whisk steadily

Starting with boiling liquid and adding the polenta gradually helps it mix in smoothly. Keep whisking as you pour, then return to frequent whisking while it cooks.

Polenta can bubble and splatter as it thickens. A long-handled whisk keeps your hand farther from the pan, and lowering the heat helps manage vigorous bubbling.

Look for a creamy finish

The polenta is ready when it is thick and creamy and pulls away from the edges of the saucepan. The recipe gives a cooking window of about 15–20 minutes, but use these texture cues as your guide.

Stir in the Parmesan and ghee or butter only after removing the pan from the heat. Whisk until they are evenly combined, then serve while the polenta is warm and soft.

Serve it alongside

The mild, buttery flavour pairs well with braised short ribs, Italian pot roast or Bolognese. It also works with ratatouille for a vegetable-led meal.

Serve it straight from the pan as a soft side. Since it firms up as it cools, bring it to the table promptly for the creamiest texture.

Plan for leftovers

As the polenta cools, it becomes firmer and loses some of its creamy texture. That change is expected, so leftovers may not feel exactly like the freshly made side.

Reheat leftover portions until hot, stirring to loosen them as needed. A splash of water or broth can help restore a softer consistency.

Recipe notes & tips

• Use a large saucepan to leave room for whisking as the polenta thickens.
• Add the cornmeal gradually to the boiling liquid rather than tipping it in all at once.
• Whisk frequently throughout cooking to help prevent clumps.
• Keep a long-handled whisk to hand because thick polenta can bubble and splatter.
• Take the pan off the heat before adding the Parmesan and ghee or butter.
• Serve promptly for the softest, creamiest texture.

Variations

• Use water: choose it instead of broth for a more neutral-tasting polenta.
• Use butter: choose butter instead of ghee for the finishing fat.
• Pair with ratatouille: serve alongside the vegetable stew for a meat-free meal.
• Pair with stracotto: spoon the polenta alongside Italian pot roast.
• Pair with Bolognese: serve it with the recipe's suggested meat sauce.

Common mistakes to avoid

• Using instant polenta: choose coarse-ground, non-instant cornmeal as specified for this cooking time.
• Adding it too quickly: pour the polenta in gradually while whisking to help avoid clumps.
• Whisking too rarely: whisk frequently during the low-heat cook so the mixture stays smooth.
• Cooking over high heat: reduce the heat to low after adding the polenta to limit vigorous bubbling and splatter.
• Waiting to serve: polenta firms as it cools, so bring it to the table soon after finishing.

How to store

Refrigerate leftovers in a covered container and use within 3–4 days. Reheat until hot, stirring in a little water or broth if needed; the texture will be firmer and less creamy than when freshly made.

Frequently asked questions