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Need an easy, super cheap lunch idea? This cornbread in a bowl topped with a bean recipe that couldn’t get any easier has become one of my favorites!
While most corn products are avoided on the Trim Healthy Mama plan due to the way they spike blood sugar levels, masa flour is approved for use in moderate amounts because it goes through a nixtamalization process. Corn is treated with a limewater solution, which helps break it down to a form more gentle to your body (similar to what sprouting does to wheat). This is an ancient process that has been used for centuries in making traditional masa dough in South American culture. You can find masa flour in the ethnic foods aisle at Walmart. I buy Maseca brand, and the ingredients read, “Corn treated with hydrated lime.”
I first learned about masa flour from my friend Gwen over at Gwen’s Nest. She came up with a single-serve THM:FP “In a Jiffy Corn Muffin” recipe, which you can see here. Inspired by her, I created a few full-size cornbread recipes, but I wanted to post a single-serve version for my readers as well. Not wanting to take credit away from where credit is due, I’ve waited a year to post my own single-serve recipe, and mine is meant for a THM:E setting. I didn’t consult Gwen’s recipe while creating mine, but they naturally look fairly similar due to the similar ingredients with which we’re working. I think both recipes can be great additions to your arsenal!
I’ve tested this cornbread recipe in the microwave as well as the oven, and much to my surprise, it actually tastes better when microwaved. It’s fluffier and the flavor is better. Usually I find that baked goods taste better than microwaved ones, but for some reason that just doesn’t hold true in this case.
My sister Katelyn has started keeping cooked black beans in the refrigerator to use as a cheap source of protein in snacks and lunches. (She soaks the beans overnight, then cooks them on the stovetop until they’re soft.) I discovered an odd combination of flavors that actually makes a really good bean topping for cornbread, and I’ve included it in the recipe below. It takes all of 30 seconds to whip up.
As always, check out the Notes section of the recipe for extra info. Check out the links in and below the recipe to see the products I use and recommend. Some of the links included in the recipe and blog post are affiliate links, which means that if you make purchases through these links, I make a small commission to help defray the costs of running this blog (at no extra charge to you). Thanks for your help!
You may also enjoy:
- Starting THM
- my recipe index
- my recipes grouped by fuel type, allergy info, and theme
- all my masa flour recipes
- 2 T. masa flour*
- 2 T. oat fiber (use gluten free oat fiber if necessary)
- ¼ tsp. baking powder (rounded)
- ¼ tsp. THM Super Sweet Blend
- Hearty dash salt (don't skimp on this!)
- Dash turmeric (optional, for color)
- 3 T. egg whites
- 2 T. low-fat Greek yogurt
- 2 T. water
- ½ c. pre-cooked black beans
- 2 T. no-sugar-added ketchup
- 2 T. water
- 1 tsp. horseradish condiment spread (decrease this amount if your horseradish is really strong)
- Dash THM Super Sweet Blend
- Cumin, garlic salt (to taste)
- Whisk the cornbread dry ingredients. Add the wet ingredients and whisk again. Microwave for 1 min. 45 sec. (or until a toothpick comes out cleanly) in a greased 2-cup glass Pyrex bowl.
- I have tried to bake this cornbread, but this recipe actually has a better texture when microwaved. If you like, you can try baking the cornbread at 350* for about 30 minutes or until a toothpick comes out cleanly. The cornbread is denser when baked than when microwaved, and the flavor isn't as good, for some reason.
- Combine the bean ingredients and heat in the microwave or on the stovetop. Serve over the warm cornbread.
I've tried oat flour in this recipe instead of oat fiber and the texture is just too gummy. I don't recommend it.
Because of the amount of masa flour, I recommend using this cornbread in a THM:E setting, but it actually doesn't contain enough carbs to be the carb source in your E meal. Paired with the beans, it's perfect, but if you don't eat the cornbread with beans, add another moderate carb source to create a true E meal. (True E meals have between 20g and 45g net carbs, and there are about 10g net carbs from the masa in this cornbread recipe.)
If you'd like to try making this a THM:FP, you could decrease the masa flour to 1 T. and add some additional oat fiber. (You may not need a full additional tablespoon since oat fiber soaks up more liquid than masa flour.)
One reader told me that she successfully replaced the Greek yogurt with no sugar added applesauce for a dairy free cornbread!