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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!
Masa Flour:
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.”
Click here to see all my masa flour recipes!
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!
Suggested products:
This is a delicious recipe. I only made the cornbread, not the beans, to go with a THM e Turkey Chili. I made these dairy free following your recommendation, and used unsweetened applesauce in place of the Greek Yogurt. The only thing I’ll change next time is to reduce the sweetener when I use applesauce, since the applesauce is naturally sweet. Thanks for a great recipe!
Thanks so much for letting me know how it turned out, Lesley! <3
Oh bless you for sharing this amazing recipe!! I have missed corn bread so much! It was soooo yummy. Don’t recommend eating two though…a bit rough on the tummy with all that fiber haha!!!
Thanks again 💗😋
Haha…thanks for the PSA! I’m glad you liked it!
Great when baked in a bowl in the oven. I put the beans or chili right in on top of it.
How much canned corn kernels can I add to this recipe and still keep it on plan? I’m missing the true corn flavor.
Otherwise very tasty!
I don’t know of an exact amount off the top of my head. Corn isn’t recommended for weight loss on the THM plan, but it’s up to you if you want to add a few tablespoons for flavor in an E setting. 🙂
I made this today and realized that my “healthy” dash of salt was a bit TOO healthy….next time I’ll definitely not put as much in, otherwise this was absolutely delicious! Definitely something that’s quick that I can make at home for lunch
Hi! This recipe looks delicious. I am new to THM and have a related question: I thought I read that corn tortillas were not on plan. After reading about the nixtamalization, I’m not sure why they wouldn’t be on plan. I live in South Texas and Maseca brand is the most common masa to make corn tortillas. Do you have any info on that? Thank you!!
I’m afraid I don’t, but I’m sure it’s been discussed in the THM Facebook groups. Maybe you could do a search there and find some info on it?
Is there something that I could use instead of oat fiber? We cannot get oat fiber in South Africa very easily.
I’m afraid I don’t know of any great substitutions for oat fiber! It’s a pretty unique flour – very fine and dry. Some people use psyllium husks in its place but I haven’t personally tried that and I don’t think it works in every recipe. I’m sorry!
This recipe was a homerun. It made so much. Finally a filling E recipe. I can see so many variations working. Thanks!
Yay! I’m so glad you liked it, Rebecca!
This cornbread turns out great in the microwave, very fluffy compared to some of the other lower fat/carb recipes. Have you tried using the same ratios for a larger container? If so, are there any tips to doing that? New cookbook is great!
No, I haven’t, but I think you’ve just inspired me to try. 😛 Feel free to experiment yourself. I’d probably bake a big pan in the oven because it’ll probably cook more evenly than trying to do it in the microwave.
This cornbread recipe was found under the “egg-free” section. I am not seeing an egg-free option. Can you please clarify?
I’m sorry – I listed allergy info for the cornbread and beans recipes separately (the bean part is egg free), so that must be why I put it in the egg free section. I’ll remove it to avoid further confusion. Sorry about that!
Hi Briana!
Do you have this recipe for family size?
Hi Debbie! I don’t have this exact recipe in full size, per se, but you could combine this full size cornbread recipe (https://www.briana-thomas.com/sour-cream-cornbread/) and the beans from this recipe (https://www.briana-thomas.com/rice-beans-e/) or even this one (https://www.briana-thomas.com/black-bean-stew/). 🙂
I am just starting THM and am very curious about the information on the corn flour. I live in West Africa and some of our staple foods include fermented corn dough. Would these also be on plan. If I understand the process correctly, they mix water and corn flour, covered with a cloth and let sit in a warm place 2-3 days to ferment before cooking half the dough, mixing in the raw, forming into balls, wrapping it in fried plantain leaves and steaming it. Thank you for any information you could give me!
Hi Kelly! It sounds like the process you mentioned only ferments half of the corn dough, so I’m afraid that wouldn’t be on plan. If you would ferment the entire batch of dough, that would probably be fine. 🙂
Thank you. I’m sorry my wording is confusing. It is all fermented. I spoke to a local friend about it. 🙂
Just made this and love it! Will definitely be added to my lunch menu for sure. So quick, easy, and filling.
Trying this for lunch today, i’m so super excited!
Oh my. This born and raised Southern girl is very thankful for the corn bread recipe !