BATON ROUGE, La. (BRPROUD) – About 32 million people in the U.S. have food allergies.

Some must live with a corn or maize allergy, which typically causes a host of unpleasant symptoms.

Healthline says, “An allergy to corn occurs when your immune system mistakes corn or a corn product for something that’s harmful. In response, it releases antibodies called immunoglobulin E (IgE) to try to neutralize the allergen. Your body identifies the allergen and signals the immune system to release histamine and other chemicals. Allergy symptoms are caused by this reaction.”

People with this allergy must avoid some of the most popular foods in the U.S. and even a few Louisiana specialties. 

Corn Flakes, Cheerios, popcorn, corn maque choux, grits, and corn tortilla chips join the long list of foods to stay away from. 

Corn is in so many foods that it may seem impossible to avoid. But people who suffer from a corn allergy can still enjoy great snacks and meals.

Five corn-free meals these individuals might consider adding to their weekly menu are listed below.

Red Beans and Rice Skillet

Recipe Source: Eating with food allergies


  • “safe” cooking spray
  • 1 (12-14) ounce package precooked turkey or chicken sausage cut diagonally in ¼ inch slices
  • 1 yellow onion chopped
  • 2 ribs celery chopped
  • 1 green bell pepper chopped
  • 1 clove garlic minced
  • 1 (16) ounce cans dark red kidney beans drained and rinsed
  • 1 (14.5) ounce can petite cut diced tomatoes
  • ½ teaspoon pepper
  • ½ teaspoon dried thyme leaves
  • 1 bay leaf
  • 1 cup water
  • ½ cup uncooked white rice or instant brown rice
  • crushed red pepper flakes to taste (optional)


  1. Spray a large frying pan with cooking spray. Cook the sausage over medium heat until heated through. Add the onion, green pepper, and celery and cook until the onion is translucent and the celery and green pepper are tender. Add the beans, can of tomatoes, pepper, thyme and bay leaf. Cook until heated through. Add the water and rice and stir. Bring mixture to a boil, reduce heat, and simmer covered for 20 minutes.
  2. Sprinkle with crushed red pepper flakes if you like a little heat. Serve immediately.

Allergy Free Mashed Potatoes

Recipe Source: Eating With Food Allergies


  • 6 medium Yukon Gold potatoes, peeled and cubed into 1 inch cubes
  • ½ cup gluten free chicken broth
  • ¾ cup “safe” milk rice, pea, hemp, oat, or other alternative
  • 2 tablespoons olive oil or “safe” margarine (like Earth Balance Buttery Spread)
  • Salt and pepper to taste


  1. Place the potatoes in a large stock pot and cover with water. Bring to a boil. Reduce heat, cover and simmer for 20-25 minutes or until potatoes are tender.
  2. Drain the potatoes and add the broth, rice milk, oil or margarine and salt and pepper. Mash until light and fluffy. For lump free potatoes, put them in a food mill or ricer before adding the other ingredients.

Allergy Friendly Instant Pot Pasta

Recipe Source: Eating With Food Allergies


  • 1 lb ground turkey
  • 1 24 ounce jar pasta sauce of your choice
  • 1-½ cups water ½ of the pasta sauce jar
  • 8 ounces gluten free pasta ½ of a 16 ounce bag (we like rotini or penne)
  • fresh basil, chopped (optional)


  1. Place the ground turkey in the Instant Pot and turn on the saute setting. Cook the turkey until browned. Turn the Instant Pot off and add the pasta sauce, water, and pasta. Stir well.
  2. Place the cover on the Instant Pot and lock, making sure the steam release valve is set to “sealing”. Select manual, high pressure, and set timer for 5 minutes. Allow 10 to 15 minutes for pressure to build.
  3. When cooking time is done, quick-release the pressure by moving the steam release valve to “venting”. When pressure is completely released, remove the cover. Serve with basil garnish if desired.

Healthy No-Bake Chocolate Cookies

Recipe Source: Eating by Elaine


  • 1 cup oats
  • 1/4 cup unsweetened cocoa powder
  • 1/4 teaspoon fine salt
  • 1/2 cup raw creamy unsalted almond butter
  • 1/3 cup of maple syrup
  • 2 tablespoons melted vegan butter
  • 1/2 teaspoon vanilla extract


  1. Whisk together all dry ingredients (oats, cocoa powder and salt) in a medium-sized mixing bowl.
  2. Add the wet ingredients (almond butter, maple syrup, melted vegan butter [or coconut oil] and vanilla) and stir until well incorporated.
  3. Use a 2 tablespoon retractable cookie scoop to form the 8 cookies.  Place the cookies on a parchment-lined baking sheet.
  4. Place in the freezer for 1-2 hours to set.  Enjoy straight from the freezer.
  5. Store leftovers in an airtight container in your freezer for up to three months.

Chicken Tikka Masala With Zucchini

Recipe Source:


For the rice

  • 1 cup brown rice
  • 2 cups water

For the sauce

  • ½ tsp black pepper
  • ½ cup cashew nuts (soaked in water)
  • ½ cup coconut milk
  • ½ lime juice
  • 1 tbsp maple syrup
  • 1 tsp sea salt
  • 1 medium tomato (chooped)
  • ½ cup tomato paste

For the vegetables and legumes

  • 1 cup chickpeas
  • 1 inch fresh ginger (minced)
  • 1 cup frozen green peas (defrost)
  • 2 cloves garlic (minced)
  • 1 medium onion (sliced)
  • 2 medium zucchini (chopped)

For the spices

  • ½ tsp cinnamon ground
  • 1 tsp extra virgin coconut oil
  • 1 tsp garam masala
  • ½ tsp ground coriander
  • ½ tsp turmeric powder


  1. Use a big pot and cook the rice until soft in water for about 30 minutes.
  2. Heat up the oil in a big frying pan or wok and roast the onion for about 2-5 minutes.
  3. Add the spices and roast them for about 1-2 minutes.
  4. Add zucchini, ginger and garlic and stir fry the vegetables for about 10 minutes.
  5. Use an (immersion) blender to make the sauce, blend all ingredients until smooth.
  6. Add the sauce, chickpeas and peas to the vegetables and simmer until the peas are soft for about 5-10 minutes.
  7. Adjust taste, sprinkle with some topping and serve the chickpea tikka masala with some rice on the side, enjoy!

Hopefully, one or more of the recipes above will come in handy for readers who are on a corn-free diet.