Low FODMAP Chimichurri Polenta Bites
These crispy little bites are the kind of appetizer that disappears from the platter before you've even finished plating them. Coarse-ground polenta is cooked until thick and creamy, enriched with butter and Parmesan, then chilled until firm enough to cut into rounds and pan-fry to a deep golden crisp. The texture contrast alone — shatteringly crunchy outside, soft and savory inside — is reason enough to make them. What really sets this recipe apart for sensitive stomachs is the chimichurri: instead of raw garlic (a common FODMAP trigger), it gets all that rich, aromatic depth from garlic-infused olive oil, which delivers the flavor without the fructans. Only the green tops of scallions go in, another smart swap that keeps the herb sauce bright and punchy without the digestive drama. Fresh parsley, oregano, red wine vinegar, and a pinch of red pepper flakes round everything out into a sauce that's genuinely vibrant. Makes 6 servings, so it's a solid choice for a dinner party spread or a weekend snack situation where you want something impressive without a lot of stress.
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Learn more →Ingredients
6 servings
For the polenta
- 3 cups water
- 1 cup coarse-ground polenta (not instant)
- 1 tsp kosher salt
- 1 tbsp unsalted butter
- 1 oz parmesan cheese, finely grated (about ¼ cup)
For the chimichurri
- 1 cup fresh flat-leaf parsley leaves, tightly packed
- ¼ cup fresh oregano leaves
- ¼ cup scallion greens, thinly sliced (green tops only)
Ingredient noteThe green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
- ½ tsp crushed red pepper flakes
- ½ tsp kosher salt
- ¼ tsp black pepper
- 3 tbsp red wine vinegar
- 3 tbsp garlic-infused olive oil
For frying
- 2 tbsp olive oil, for frying
Instructions
- 1
Lightly grease an 8x8-inch baking dish with a small amount of olive oil or cooking spray and set aside. Bring 3 cups of water to a boil in a medium saucepan over high heat. Add 1 tsp kosher salt, then pour in the polenta in a slow, steady stream while whisking constantly to prevent lumps.
- 2
Reduce the heat to low and cook the polenta, stirring frequently with a wooden spoon or heatproof spatula, until it pulls away from the sides of the pan and holds its shape when a spoonful is dropped back in, about 15–18 minutes. Remove from heat and stir in the butter and Parmesan until fully melted and incorporated.
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