Healthy Vegan Corn Casserole (gluten-free, fruit-sweetened, no oil or butter)

It’s about time that this quintessential holiday side dish had wholesome ingredient glow-up.  I’m talking about no processed vegan substitutes (like butter or sour cream), just fruit-sweetened goodness with an ingredient list you can actually be proud of.  This Healthy Vegan Corn Casserole is sure to be a new holiday (or everyday) favorite!

Whether you’re nutritarian or just looking for an incredibly delicious yet truly healthy holiday side dish recipe, I think you’re going to love this Healthy Vegan Corn Casserole.

What makes this recipe special? 

• gluten-free
• oil-free
• processed-foods-free (only whole food ingredients, no vegan butter or sour cream alternatives)
• sweetened only with fruit
• no cornbread mix needed
• 120 calories and 3.7 grams of fat for a 1/4-cup portion

What is corn casserole? 

It’s a popular American side dish that combines corn, creamed corn, cornbread mix, butter, sour cream and sometimes eggs to create a highly comforting cornbread-custard hybrid texture.

Growing up, it was undoubtably one of our most-requested holiday side dishes, especially as my brothers and I got older.  Now, my husband and kids request it at our own holiday table and I can’t tell you how much I’ve missed having this treat as a vegan and nutritarian.

This is our family recipe:

• 1 can creamed corn
• 1 can whole kernel corn
• 1 cup sour cream
• 1 stick butter, melted
• 1 package Jiffy cornbread mix
• Parmesan cheese (my mom sprinkled this on top)

Why I finally developed a Healthy Vegan Corn Casserole recipe:

Since becoming nutritarian in 2013, I’ve worked to “recreate” all of my holiday favorites without using dairy, oil, sugar or salt.

It started with my wildly-popular Nutritarian Mashed Potatoes.  Next, I created a Creamy Nutritarian Mushroom Gravy, a Green Bean Casserole. and these Chickpea Cornbread Muffins.

Then, last year I released my premium e-cookbook, Nutritarian Celebrations, where I created incredible dishes for Thanksgiving and Christmas, including a Roasted Cauliflower & Quinoa Stuffing and a Nutritarian Pumpkin Pie with a Pepita-Date Crust!

But I always knew that I wanted to save this special holiday classic as a free recipe on the site, no gate-keeping of any kind!  Because this Healthy Vegan Corn Casserole recipe proves to everyone that you can still eat all the foods you used to know and love while staying true to Dr. Fuhrman’s high-nutrient principles.

I’m not going to lie, making this recipe “work” took me quite a bit more time (and failure) than I thought it would.  Don’t feel bad though because my husband has enjoyed each and every minute of the recipe development.

Needless to say, I’m beyond thrilled to finally be able to share this gem with you now…

What ingredients do you need?

• frozen or canned corn
• medium grind cornmeal
• oat flour
• almond flour
• raw cashews, soaked
• apple juice
• golden raisins or chopped dates
• white miso paste
• apple cider vinegar
• baking powder
• baking soda
• Vegan Parmesan (I have a simple recipe here)

Canned or Frozen Whole Kernel Corn: You’ll need 2-3/4 cups in total, divided.  Some will be used in the wet ingredient blended sauce (that mimics the creamed corn), some will be used mixed into the casserole batter and 1/4 cup will be used as a topping.  If you’re using frozen corn it’s best to let it thaw completely first (details below).

Golden Raisins: This is my preferred dried fruit sweetener for this recipe because they contribute a lovely tangy-sweetness that compliments the corn nicely.  They also keep the interior color of the casserole more of a yellow-gold color.  But you can use chopped dates instead.

Apple Juice: This is used as an additional sweetener and works with the almond flour to create a butter substitute.  Don’t worry, the apple flavor mellows completely after baking.  I used this 365 brand organic, pressed from fresh apples, no concentrate, 100% apple juice that I found at Whole Foods.  Be careful to use only 100% apple juice (no brands with added sugar).

Almond Flour & Cashews: These ingredients bring in healthy fats and work to bring that richness that butter and sour cream bring to the conventional corn casserole recipe.  I have not tested this recipe with nut-free alternatives.  Make sure to use soaked cashews (I give details on this below).

Vegan Parmesan: This simple topping adds a beautiful textural look to the casserole and imparts an additional umami flavor that balances out the dish beautifully.  Use my simple, salt-free recipe here.

How to make this Healthy Vegan Corn Casserole: 

I recommend making the Easy Vegan Parmesan Cheese the night before making the recipe, that’s also an excellent time to remember to soak your cashews.

Soaking your cashews: I put them in a bowl and cover them with water overnight, then drain and rinse.  If you forget to do this step the night before you can boil water and do a quick soak for 15 minutes and then drain and rinse.

If you’re using frozen corn: It’s a good idea to set out the total amount of corn you’re going to use (2-3/4 cups) and allow it to come to room temperature.  It takes about 15 minutes left out on the counter in a warm area of the kitchen.

Preheat your oven to 350°F. 

In large mixing bowl, whisk together the dry ingredients (oat flour, cornmeal, almond flour, baking powder and baking soda), then reserve.

In a high-speed blender bowl, add the wet ingredients: 1-1/2 cups of the corn, golden raisins or chopped dates, apple juice, soaked cashews, apple cider vinegar and white miso paste.  Blend on high for 30 to 40 seconds or until smooth and creamy.  

Incorporating the wet & dry ingredients: 

Pour the blender mixture into the whisked dry ingredients and mix it all together well with a spoon or spatula.  The batter will be thick and airy, and that’s okay (that’s what we’re looking for).  

Next, add 1 cup of the reserved corn to the batter and mix well to incorporate.  You should still have 1/4 cup reserved corn to use as a topping. 

The total batter yield is just about 4-1/2 cups (1.125 quarts). 

Baking the Casserole: 

Now it’s time to select your baking dish.  My baking instructions were tested with a ceramic 12 x 8 x 2.5 inch dish (you can see it above).  I don’t recommend using a smaller dish than this if you can help it because it takes quite a long time to get the center cooked through.    

Add the mixed batter to your casserole dish.  Sprinkle with vegan parmesan and the remaining 1/4 cup corn.  

The total baking time will be between 45 and 55 minutes at 350°F. 

Cover your baking dish with foil and place it in the center rack.  Bake the Healthy Vegan Corn Casserole for 30 minutes covered.

After 30 minutes remove the foil from the top of the casserole and use the foil to make a ring around the edges of your dish to protect it from over-browning.  The ring can cover about 3 inches of the perimeter of the dish.  You can cut the original piece of foil in half to make the protector.   

Place the casserole back in the oven at 350°F.  Set your timer for 15 minutes to check for doneness.  You may need to bake for an additional 10 minutes after this check. 

You’ll know the casserole is done when the center of the casserole looks dry and the top crust is golden.

Insert a toothpick in the center of the casserole. If it comes out with just a few wetter bits, it’s ready—the consistency in the middle should be more of a thick pudding-like-custard.  The edges will be more dry and cornbread-like.   

Allow the casserole to cool for at least 5 minutes before serving. 

The corn casserole holds well and can be cut easily with a serving spoon.

How many people will this Healthy Vegan Corn Casserole feed?

I designed this recipe to be a holiday side dish that you’d serve to a larger crowd.

You can get nine 1/2-cup portions or eighteen 1/4-cup portions.  So, plan your portioning according to how many other side dishes you’ll serve in total.

How much can you have on the nutritarian plan? 

If you’re following the Aggressive Weight Loss Plan: I recommend using the smaller 1/4-cup serving size, especially if enjoying this with other whole grain side dishes or desserts.

Whole grains:  There are three sources of whole grains in this dish: the whole corn, the corn meal and the oat flour.  Cornmeal uses approximately 1 cup of whole corn to yield 1 cup cornmeal.  Therefore, there is 3.5 cups of corn in the total recipe. So, each 1/4-cup portion of this Healthy Vegan Corn Casserole contains roughly .19 cup of corn and .06 cup of oats (from the oat flour).  That’s a total of 1/4 cup of your daily whole grain allotment per recommended 1/4-cup portion. 

Nut & Seed Allotment: Dr. Fuhrman advises women who are trying to lose weight should have no more than 1 ounce of nuts and seeds daily while overweight men can have 1.5 – 2 ounces (see source here).  One ounce is 28.35 grams.  There are two sources of nuts in this recipe: the soaked cashews and the vegan Parmesan.  You’ll use 5.72 grams of your nut & seed allotment (or 20% of your daily allowance) with a 1/4-cup portion of this casserole. 

Dried fruit & Dates: Dr. Furhman generally advocates for dessert recipes that are sweetened with one-half to two Madjool dates tops per serving and allots no more than 2 Tbsp. dried fruit daily.  Each 1/4-cup portion of the casserole has .44 Tbsp. of golden raisins and if you use dates instead each portion will have .44 date in each 1/4-cup portion.

If you’ve reached your ideal BMI (under 23): You can enjoy a larger 1/2-cup portion or more.  Especially if you’re very active and especially as a special treat.

What is the taste and texture like?

The taste is satisfyingly-sweet and indulgent with lots of fresh corn flavor. Then there’s a nice contrasting bit of savory-umami with just a hint of garlic coming in from the vegan “Parmesan” topping.

The edges are the most browned and have a dryer cornbread-like consistency while the middle is more of a thick pudding-like-custard.

What are the storage recommendations for this Healthy Vegan Corn Casserole?

Fridge: Keeps for up to 12 days in a glass food storage container with a Snaplock lid.

Freezer: Keeps for up to 2 months in an air-tight container with a tight-fitting lid.  You can freeze the casserole in individual portions and wrap each in plastic wrap before storing in a larger air-tight container.  

To thaw: Allow to come to room temperature on your counter, then reheat in your air fryer or microwave.  

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Healthy Vegan Corn Casserole (gluten-free, fruit-sweetened, no oil or butter)

Transform your holidays (or everyday) with a healthy vegan corn casserole that is fruit-sweetened and free of processed ingredients. Try this irresistible recipe with no cornbread mix needed and only 120 calories per serving.

Course Side Dish

Cuisine American

Keyword casserole, corn, gluten-free, healthy, holidays, nutritarian, oil free, potluck, refined sugar free, vegan, WFPB

Prep Time 15 minutes

Cook Time 55 minutes

Total Time 1 hour 10 minutes

Calories 120.8 kcal

Author Kristen Hong

Ingredients

Dry Ingredients:

• 3/4 cup oat flour ~88 grams
• 3/4 cup medium grind cornmeal  ~112 grams
• 1/2 cup almond flour ~60 grams
• 2 tsp. baking soda ~14 grams
• 2 tsp. baking powder ~8 grams

Wet Ingredients:

• 1 1/2 cups corn*, canned or frozen and defrosted ~240 grams
• 1/2 cup golden raisins** ~80 grams
• 1 cup apple juice*** 240 mL
• 1/2 cup cashews, soaked ~70 grams
• 1 Tbsp. apple cider vinegar 16 mL
• 1 Tbsp. white miso paste ~19 grams

Add-Ins & Toppings:

• 1 1/4 cups corn*, divided, canned or frozen and defrosted ~186 grams
• 1/3 cup Vegan Parmesan ~40 grams

Instructions

Things to do ahead of time:

1. Make the Easy Vegan Parmesan Cheese the night before making the recipe, that's also an excellent time to remember to soak your cashews. 

2. Soaking your cashews: I put them in a bowl and cover them with water overnight, then drain and rinse.  If you forget to do this step the night before you can boil water and do a quick soak for 15 minutes and then drain and rinse.  

3. If you're using frozen corn: It's a good idea to set out the total amount of corn you're going to use (2-3/4 cups) and allow it to come to room temperature.  It takes about 15 minutes left out on the counter in a warm area of the kitchen. 

4. Preheat oven to 350°F. 

Mixing the batter:

1. In large mixing bowl, whisk together the dry ingredients. Reserve.

2. In a high-speed blender bowl, add the wet ingredients and blend on high for 30 to 40 seconds or until smooth and creamy.  

3. Pour the blender mixture into the whisked dry ingredients and mix well with a spoon or spatula. The batter will be thick and airy and that’s okay.  

4. Add 1 cup of the reserved corn to the batter, mix well to incorporate. You should still have 1/4 cup reserved corn to use as a topping. 

Baking the casserole:

1. Select your baking dish. The baking instructions were tested with a ceramic 12 x 8 x 2.5 inch dish. I don't recommend using a smaller dish than this if you can help it because it takes quite a long time to get the center cooked through.

2. Add the mixed batter to your casserole dish.  Sprinkle with vegan parmesan and the reserved 1/4 cup corn.

3. The total baking time will be between 45 and 55 minutes at 350°F. Begin by covering your baking dish with foil and place in the center rack, bake for 30 minutes covered.

4. After 30 minutes remove the foil from the top of the casserole and use the foil to make a ring around the edges of your dish to protect from over-browning. The ring can cover about 3 inches of the perimeter of the dish. You can cut the original piece of foil in half to make the protector.

5. Place the casserole back in the oven at 350°F. Set your timer for 15 minutes to check for doneness. You may need to bake for an additional 10 minutes after this check. 

6. You’ll know the casserole is done when the center of the casserole looks dry and the top crust is golden. Insert a toothpick in the center of the casserole. If it comes out with just a few wetter bits, it’s ready—the consistency in the middle should be more of a thick pudding-like-custard than a cornbread.   

7. Allow the casserole to cool for at least 5 minutes before serving. 

Recipe Notes

Servings: nine 1/2-cup portions or eighteen 1/4-cup portions 

Batter yield: just about 4-1/2 cups (1.125 quarts) 

*Corn: You'll need 2-3/4 cups in total, divided. Some will be used in the wet-ingredient blended sauce, some will be used mixed into the casserole batter and 1/4 cup will be used as a topping.  If you're using frozen corn it's best to let it thaw completely first. 

**Dried Fruit Options: You can use dates instead of golden raisins, although I personally like the taste best with the golden raisins. Use 1/2 cup + 2 Tbsp. chopped, pitted dates (~110 grams, 7 to 8 dates) in place of the raisins.  

***Apple Juice: This is used as an additional sweetener and the apple flavor mellows completely after baking.  I used organic, pressed from fresh apples, no concentrate, 100% apple juice.  

STORAGE:

Fridge: Keeps for up to 12 days in a glass food storage container with a Snaplock lid.

Freezer: Keeps for up to 2 months in an air-tight container with a tight-fitting lid.  You can freeze in individual portions and wrap in plastic wrap.  

To thaw: Allow to come to room temperature on your counter, then reheat in your air fryer or microwave.  

Nutrition facts shown are for a 1/4-cup portion: 

Nutrition Facts

Healthy Vegan Corn Casserole (gluten-free, fruit-sweetened, no oil or butter)

Amount per Serving

Calories

120.8

% Daily Value*

Fat

 

3.7

g

6

%

Saturated Fat

 

0.5

g

3

%

Sodium

 

287.4

mg

12

%

Potassium

 

185.12

mg

5

%

Carbohydrates

 

20.1

g

7

%

Fiber

 

2.7

g

11

%

Sugar

 

5.5

g

6

%

Protein

 

3.3

g

7

%

Vitamin A

 

2.33

IU

0

%

Vitamin C

 

0.83

mg

1

%

Calcium

 

39.39

mg

4

%

Iron

 

0.97

mg

5

%

* Percent Daily Values are based on a 2000 calorie diet.

I’d love to know what you think if you give this recipe a try.

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