Almost Healthy Corn Casserole

We went to a dinner party Friday night, and they served a delicious corn casserole.  When we asked about it, they told us it was a Paula Deen recipe.  Well, most of y’all know I am lactose intolerant.  I ate a handful of Lactaid pills at the party, but I still paid dearly the next day – to the extent that I had to miss going shooting which is one of my favorite hobbies these days.  So, Sunday I set about coming up with my own lactose-free recipe for corn casserole.  Now, I said in the title that this is “almost healthy” but I’m going to go ahead and tell you if you’re one of those carb-freak-out kind of people, this is not almost healthy.  You should probably just stop reading here.  It is, however, almost healthy for my carb-loving self.  (Lord I hope my doctor doesn’t read this blog.)

Most people use Jiffy cornbread mix and canned corn in their corn casseroles, but I’m not down with either.  First, I can make a way better cornbread mix than Jiffy ever could because they put sugar in theirs.  There ain’t no sugar in cornbread, dangit.  Also, I can’t eat canned cream corn because, well, it has cream in it.  So I did what I always do and made my own.  What follows here is a really freakin’ delicious cornbread casserole totally from scratch.

Almost Healthy Corn Casserole

Almost Healthy Corn Casserole (sugar and lactose-free)

2/3 cup White Lily all-purpose flour
1/2 cup white cornmeal
1 TBSP baking powder
1/4 tsp salt
10 oz. frozen whole kernel corn
10 oz. creamed corn (instructions to follow)
1 cup Tofutti Better Than Sour Cream
1/2 cup melted soy-free Earth Balance butter
1 1/2 cups shredded Cabot Extra Sharp White Cheddar (naturally aged)


Preheat oven to 350 degrees and grease 8×8 baking dish.  In large bowl, whisk together flour, cornmeal, baking powder and salt until well blended.  In a smaller bowl, stir together the melted butter, creamed corn, and sour cream.  Once mixed, add to the larger bowl and stir until well combined.  Add in the shredded cheese and stir, again.  Pour into greased baking dish and bake 35 – 45 minutes, until slightly browned on top.  Remove from oven and cover tightly allowing it to set an additional 5 – 10 minutes or as long as you can stand it.  This last part seals in the moisture and makes it so tender and delicious, so don’t skip it!  

Creamed Corn

10 oz frozen whole kernel corn
1 cup fat-free lactose-free milk
1/4 tsp black pepper
Pinch of garlic powder
1 TBSP butter
1 TBSP White Lily a/p flour


Place corn and butter in medium sauce pan on medium heat.  Stir flour into milk until smooth.  Stir into the sauce pan and add black pepper and garlic.  Cook until thickened, stirring frequently to keep the milk from burning.  

Most recipes call for some combination of heavy cream, half and half, plenty of salt and quite a few tablespoons of sugar, but I cut all of that out.  By doing that and using fat-free milk, it cuts out a lot of the unhealthy stuff that makes eating corn casserole such a guilty pleasure. Yes, there is still butter and cheddar cheese in it, but as long as you don’t sit and eat the whole pan, I’m pretty sure you’ll live.

By the way, you’ll want to eat the whole pan.  Don’t do that.


This entry was posted in Appalachian Life, Get Cooking, Healthier Living and tagged , , , , , , . Bookmark the permalink.

3 Responses to Almost Healthy Corn Casserole

  1. Mufi says:

    Thank you for sharing your recipe. I’ve been looking for a dairy free one for corn casserole. I’ll have to subsitute a dairy free cheese for the cheddar. I’ll also be trying this using shoe peg corn (my favorite!)

  2. susan says:

    this sounds really tasty, but how can you say it is lactose free with the cheddar cheese? I looked up the brand and they say nothing about the cheese being lactose free. thanks!

Leave a Reply

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