Low FODMAP Tomato-Basil Polenta Bites

Total time1 hr 40 min

Prep time20 min

Cook time20 min

These golden 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, then chilled until firm, cut into rounds or squares, and pan-fried in garlic-infused olive oil until each piece develops a deeply crisp, golden crust with a soft, cheesy center. The topping is a simple mix of seeded Roma tomatoes, fresh basil, a splash of red wine vinegar, and more garlic-infused oil — bright, fresh, and just acidic enough to balance the richness of the Parmesan-laced polenta underneath. Garlic-infused olive oil does all the heavy lifting here flavor-wise, delivering that savory depth without the fructans that make raw garlic and onion so problematic for sensitive digestive systems. Roma tomatoes are used deliberately, and at roughly half a tomato per serving across six portions, the recipe stays well within a comfortable range. The whole thing comes together with straightforward pantry staples and a little patience while the polenta chills — no specialty products, no complicated swaps. Makes 6 servings, and every single one feels a little bit fancy.

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Ingredients

6 servings

For the polenta

3 cups water
1 cup coarse-ground polenta (not instant)
¾ tsp fine 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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1 tbsp unsalted butter
¼ cup parmesan cheese, finely grated, plus more for serving
2 tbsp garlic-infused olive oil, divided

For the tomato-basil topping

3 medium roma tomatoes (about 12 oz total), seeded and finely diced
Ingredient note
A serving of up to about 1 medium roma tomato of roma tomato is low in FODMAPs, and this recipe stays within that amount, making it likely fine for most people. If you prefer to always avoid roma tomato, please tap it and change its rating to Red.
¼ cup fresh basil leaves, thinly sliced
1 tbsp garlic-infused olive oil
1 tsp red wine vinegar
¼ tsp fine salt
¼ tsp black pepper

For serving

parmesan cheese, shaved, for serving (optional)
fresh basil leaves, for serving (optional)

Instructions

1
Line an 8×8-inch baking dish with parchment paper, leaving an overhang on two sides. Bring 3 cups of water to a boil in a medium saucepan over high heat.
2
Reduce the heat to medium-low and whisk in the polenta and 3/4 tsp salt in a steady stream. Cook, stirring frequently with the whisk, until the polenta pulls away from the sides of the pan and holds a mound briefly when dropped from the spoon, about 15–18 minutes.

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