• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fun Without FODMAPs logo

  • Low FODMAP Recipes
  • About Em Schwartz RDN
    • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Low FODMAP Recipe Index
  • About Em Schwartz, RDN
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Low FODMAP Recipes » Low FODMAP Instant Pot Polenta

    Low FODMAP Instant Pot Polenta

    Published: Apr 2, 2018 | Updated: Mar 15, 2022 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    Two images of low FODMAP instant pot polenta
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    Thick, creamy, and oh-so-yummy, this Low FODMAP Instant Pot Polenta not only tastes great but also only takes minutes to make! It’s naturally gluten-free and made from whole grain corn.

    Spoon with low FODMAP instant pot polenta dripping off of it

    Meet my new favorite side dish – Low FODMAP Instant Pot Polenta!

    Seriously, if you’ve never tried polenta – Instant Pot or stovetop – you really should! I was only recently introduced and almost instantly fell in love with this thick, creamy, filling, and deeeeee-licious side dish.

    Sometimes following a low FODMAP or gluten-free plan, it can be a little difficult to meet all of our nutrient requirements. One of the easiest ways to help get the nutrition we need is by filling our plates with nutrient-packed whole foods. This means including more wholesome low FODMAP veggies, fruits, nuts, seeds, and/or whole grains (like polenta!)

    Polenta is a hot porridge-like side dish made from whole-grain cornmeal. Once cooked, it can also be cooled into a loaf, sliced, and then baked or fried.

    Creamy polenta is typically made on the stovetop and can take up to an hour to make with lots and lots of stirring. To save time, the Instant Pot transforms this yummy Italian classic into a speedy side dish.

    Bowl of low FODMAP instant pot polenta topped with chives

    This Low FODMAP Instant Pot Polenta pairs nicely with the popular Low FODMAP Chicken Cacciatore.

    Also, if you tolerate cheese, feel free to add a little bit of freshly grated Parmesan cheese to make this side dish extra creamy!

    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    Low FODMAP instant pot polenta

    Low FODMAP Instant Pot Polenta


    ★★★★★

    5 from 2 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 20 minutes
    • Yield: 6 servings 1x
    • Diet: Low Lactose
    Print Recipe
    Pin Recipe

    Description

    Thick, creamy and oh-so-yummy, this Low FODMAP Instant Pot Polenta not only tastes great but also only takes minutes to make! It’s naturally gluten-free and made from whole grain corn.


    Ingredients

    Scale
    • 1 cup dry polenta // I use Bob Red Mill’s Corn Grits
    • 4 cups water
    • ½ teaspoon salt
    • 2 tablespoons butter // I use lightly salted
    • 1 tablespoon garlic-infused olive oil
    • 2 tablespoons snipped fresh chives, optional
    • Salt and black pepper

    Instructions

    1. Select the “Saute” setting on the Instant Pot. Add polenta, water, and salt. Whisk until mixed. Bring mixture to a light simmer, about 5 minutes. Cancel the “Saute” setting.
    2. Whisk the polenta once more before placing the lid on top of Instant Pot. Secure lid and set the vent to “Sealing”.
    3. Select the “Manual” setting on the Instant Pot. Adjust time to 10 minutes on “High Pressure” and cook. It took my Instant Pot about 7-8 minutes to come to pressure before the cook time started counting down. After cooking, quick-release the pressure by carefully switching the vent to “Venting”. Remove the lid. The polenta may look watery. It will combine and thicken once stirred in the next step.
    4. Add butter and olive oil. Stir until the butter is melted and the polenta is creamy. Adjust flavor with salt and pepper.
    5. Serve warm topped with optional chives.

    Notes

    Low FODMAP Serving: One serving of this recipe is made with low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).

    • Prep Time: 5 minutes
    • Cook Time: 15 minutes
    • Category: Side Dish
    • Method: Instant Pot
    • Cuisine: Italian American

    Keywords: Pressure cooker, corn, side, whole grain

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    20
    « Low FODMAP Lemon Bar
    Low FODMAP Instant Pot Chicken Cacciatore »
    • Share
    • Tweet
    • Yummly
    • Email

    Reader Interactions

    Comments

    1. Sarah says

      March 14, 2022 at 10:14 am

      My instant pot doesn’t have a multigrain setting. Can I just pressure cook for 10 minutes?

      Reply
      • Em Schwartz, MS, RDN says

        March 15, 2022 at 7:09 pm

        Hi Sarah! Yes, pressure cooking on a “manual” setting for 10 minutes works just fine. I’ve been meaning to update this recipe. So, thanks for the reminder. Best, -Em

        Reply
    2. Abbey says

      November 01, 2020 at 10:42 am

      What brand of Polenta do you purchase?

      Reply
      • Em Schwartz, MS, RDN says

        November 02, 2020 at 9:21 am

        Hi Abbey, I use Bob’s Red Mill. Their packaging sometimes changes, so it might be labeled under Corn Grits or Polenta. They also have a gluten-free option, if necessary. Best, – Em

        Reply
    3. Gayle says

      October 04, 2020 at 3:54 pm

      I don’t have an instant pot. Can this be made in a slow cooker? If yes, please provide directions. Thanks!

      Reply
      • Em Schwartz, MS, RDN says

        October 05, 2020 at 7:43 am

        Hi Gayle, Regretfully, I have not tried making polenta in a slow cooker, but I think it can be done. After a quick google search, I found this recipe for slow cooker polenta. I haven’t tried it, but it appears to be low in FODMAPs. Hope that helps, -Em

        Reply
    4. Deniese says

      February 01, 2019 at 8:47 am

      Em this was really good!
      One question: what is the measurement for a serving? The recipe doesn’t state. This made 7 1/2 cup measured servings for me.
      Another question: could I make this with ghee? I’m not very dairy tolerant so I am giving real consideration to converting to ghee when butter is called for.
      Thanks so much for sharing your delicious not missing out on flavor low FODMAP recipies!

      ★★★★★

      Reply
      • Emily says

        February 01, 2019 at 11:37 am

        Thanks, Deniese! Yes, ghee can be substituted in this recipe and many others! Butter is low FODMAP and a more common ingredient, so I often call for butter in my recipes to help make them more accessible for more people. However, most of the time when I’m cooking for myself, I use ghee because I tolerate it better (non-FODMAP intolerance) and have had no issues using it as a substitute.

        A low FODMAP serving of polenta is up to 1 cup cooked. My serving size suggestion is conservative at 1/6 of the recipe (or approximately 2/3 cup per serving).

        Reply
    5. sean says

      September 03, 2018 at 5:53 pm

      Excited to try the recipe! I see where you suggest using the high-pressure setting, but what do you use for the Less/Normal/More setting on the instant pot? Thanks!

      Reply
      • Emily says

        September 04, 2018 at 10:33 am

        Hi Sean! I use the “Normal” setting.

        Reply
    6. Marissa says

      April 08, 2018 at 2:27 pm

      YUM!!! One of my new favorites, especially paired with your chicken cacciatore!

      ★★★★★

      Reply
      • Emily says

        April 08, 2018 at 3:33 pm

        Thanks, Marissa! 🙂

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

    Footer

    ↑ back to top

    • Privacy Policy
    • Disclaimer

    As an Amazon Associate, I earn from qualifying purchases

    Copyright © 2022 Fun Without FODMAPs