Low FODMAP Cajun Polenta Bites
Crispy on the outside, creamy in the middle, and loaded with smoky Cajun heat — these little bites are the kind of appetizer that disappears fast at any gathering. The polenta base is made from scratch with cornmeal, butter, and finely grated Parmesan, then chilled until firm and pan-fried to a deep golden crust that holds up beautifully under the toppings. A homemade spice blend of smoked paprika, cayenne, oregano, and thyme does all the heavy lifting on flavor, so there's no need to reach for any pre-mixed seasoning packets that might hide problematic ingredients. Garlic-infused oil brings that savory depth you'd expect from a Cajun-style dish without any of the fructan load — just the flavor, none of the fallout. The sausage rounds get browned in the same skillet, and the topping of charred red bell pepper and scallion greens (green tops only) keeps everything bright and fresh. Each bite is a little package of bold, satisfying flavor, and the recipe makes enough to serve six without anyone feeling like they're eating a "special diet" version of anything.
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Learn more →Ingredients
6 servings
For the polenta
- 3 cups water
- 1 cup coarse-ground cornmeal (polenta)
- ½ tsp salt
- 1 tbsp unsalted butter
- ¼ cup parmesan cheese, finely grated
Cajun spice blend
- 1 tsp smoked paprika
- ½ tsp dried oregano
- ½ tsp dried thyme
- ½ tsp cayenne pepper
- ¼ tsp black pepper
For the topping
- 6 oz sausage, sliced into ¼-inch rounds
- 1 medium red bell pepper, finely diced
Ingredient noteA serving of up to about 1/3 of a red bell pepper is low in FODMAPs. This recipe contains only about 1/6 of a red bell pepper per serving, making it likely Low FODMAP. If you prefer to always avoid red bell pepper, please tap it and change its rating to Red.
- 3 scallions, green tops only, thinly sliced
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- 2 tbsp garlic-infused oil, divided
For frying
- 2 tbsp olive oil
Instructions
- 1
In a small bowl, combine the smoked paprika, dried oregano, dried thyme, cayenne pepper, and black pepper. Stir until evenly mixed and set aside.
- 2
Bring 3 cups of water and 1/2 tsp salt to a boil in a medium saucepan over high heat. Reduce the heat to medium-low and slowly whisk in the cornmeal in a thin, steady stream to prevent lumps. Cook, stirring frequently with a wooden spoon or heatproof spatula, until the polenta pulls away from the sides of the pan and holds its shape when a spoonful is dropped back in, about 15 minutes. Remove from heat and stir in the butter, Parmesan, and half the Cajun spice blend until fully incorporated.
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