Low FODMAP Greek-Style Polenta Bites

Total time1 hr 40 min

Prep time20 min

Cook time20 min

These crispy little bites deliver serious Mediterranean flavor — golden, pan-fried polenta rounds topped with a bright tomato-olive relish and crumbled feta that somehow manage to feel both party-worthy and completely weeknight-doable. The trick to keeping this recipe gut-friendly is in the details: garlic-infused olive oil brings that savory depth without any of the fructan load you'd get from actual garlic cloves, and the scallion greens add a mild onion note that stays well within safe limits. Roma tomatoes are used specifically for their lower fructose content, and aged feta — naturally low in lactose — is portioned thoughtfully across both the polenta base and the topping so each serving stays comfortable. Coarse-ground polenta gets stirred until thick and creamy, then chilled until firm enough to cut and sear into rounds with genuinely crispy edges. The tomato-olive relish comes together while the polenta chills, so by the time you're ready to cook, the flavors have already had time to meld. A scatter of fresh parsley over the top pulls the whole platter together. This recipe makes 6 servings, so it's a great option for entertaining or meal-prepping a crowd-pleasing appetizer that nobody will guess was built around a sensitive stomach.

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Ingredients

6 servings

For the polenta

3 cups water
1 cup coarse-ground polenta (not instant)
½ tsp salt
Morton Iodized Salt - 26 oz McCormick Sea Salt Grinder - 2.12 Oz McCormick Himalayan Pink Salt Grinder - 2.5 Oz Alessi Coarse Sea Salt Kroger® Iodized Salt
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½ tsp dried oregano
¼ tsp black pepper
1 oz feta cheese, crumbled (about 3 tbsp), divided
2 tbsp garlic-infused olive oil, divided

For the tomato-olive relish

2 medium roma tomatoes, seeded and finely diced (about ¾ cup)
Ingredient note
A serving of up to about 1/2 of a roma tomato is low in FODMAPs. This recipe contains only about 1/3 of a roma tomato per serving, making it likely Low FODMAP. If you prefer to always avoid roma tomato, please tap it and change its rating to Red.
⅓ cup kalamata olives, pitted and roughly chopped
3 scallions, green tops only, thinly sliced
Ingredient note
The green parts of scallions are low in FODMAPs. Avoid the white bulb which is higher in FODMAPs.
1 tbsp fresh lemon juice
1 tbsp garlic-infused olive oil
¼ tsp dried oregano
salt and pepper, to taste

For serving

2 oz feta cheese, crumbled (about ⅓ cup)
2 tbsp fresh flat-leaf parsley, roughly chopped (optional)

Instructions

1
Lightly oil an 8x8-inch baking dish with a small amount of the garlic-infused olive oil. Bring 3 cups of water to a boil in a medium saucepan over high heat. Reduce the heat to medium-low and whisk in the polenta in a slow, steady stream, then add the salt, dried oregano, and black pepper.
2
Cook the polenta, stirring frequently with a whisk or wooden spoon, 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 1 oz of the crumbled feta and 1 tbsp of the garlic-infused olive oil until combined.

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