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Quick Corn Casserole ~ THM E

My take on the traditional corn casserole, no boxed mix required!
Course Side Dish


  • 1/2 cup Oat Fiber
  • 1/2 cup Masa
  • 2 tsp THM Sweet Blend
  • 1 tbsp baking powder
  • 1/2 tsp mineral salt
  • 1/2 tsp glucomannan or xanthan gum
  • 1 can whole kernel corn not drained
  • 1 can whole kernel corn creamed in food processor
  • 2 eggs can use 1/2 c egg whites
  • 1/2 cup 0% Greek yogurt


  • Preheat oven to 350 degrees and spray a casserole dish with non stick spray.
  • Place oat fiber, masa, sweet blend, baking powder, salt and glucomannan in a small bowl and whisk to combine. Set aside.
  • Place one can of corn, not drained into a food processor or blender and process until it is the consistency of creamed corn. (Note, it will be more runny than traditional creamed corn. Don't worry, your thickening agents are in your dry mix.)
  • Place "creamed corn", second can of whole kernel corn (not drained), Greek yogurt and eggs in a large bowl and stir to combine.
  • Add dry ingredient mix to wet ingredients and stir to combine. You can use a spatula or a large whisk. Pour mixture into a well greased casserole dish.
  • Bake for 35-45 minutes or until top is golden and the center does not jiggle. It should be creamy, but not liquidy. The larger your casserole dish, the less bake time you will need.


Because this is an E recipe and I have used whole eggs I want to break down the nutritional facts for you.
This entire recipe has 110g net carbs and 10g fat. 
That means that when you divide it into 8-10 servings you are looking a between 11 & 14g net carbs and 1 - 1.5g fat per serving. This fits very well into an E setting. You can choose to use egg whites in this recipe to eliminate any fat in it if you'd like, just substitute 1/2 c egg whites for the two eggs. I chose to use the whole eggs because the orignal recipe called for quite a bit of fat and I did not want to take the fat out all together.