Low FODMAP Mac and Cheese Recipe

This creamy, velvety Low FODMAP Mac and Cheese Side Dish is made with gluten-free pasta, sharp cheddar, and lactose-free milk, and is ready in just 25 minutes. Watch the rich cheese sauce thicken and cling to every noodle as you stir it all together. I finally found a version that delivers all the comfort without upsetting my stomach.

What I Learned Making This

The biggest lesson I learned was about the cheese. I used to grab bags of pre-shredded cheddar to save time, but my sauce always ended up slightly gritty and separated. Those bags are coated in potato starch or cellulose to prevent clumping, which ruins the smooth texture of a homemade sauce.

Now, I always grate a block of sharp cheddar myself. It melts into a luxurious, glossy ribbon that binds perfectly with the gluten-free flour roux. It takes two extra minutes, but the difference in texture is absolutely worth it.

Low FODMAP Mac and Cheese Side Dish Ingredients

• 8 oz (225g) Gluten-free elbow pasta (brown rice or corn-based)
• 2 tbsp Unsalted butter
• 2 tbsp Gluten-free all-purpose flour (such as Bob’s Red Mill 1-to-1)
• 1 ½ cups Lactose-free whole milk, warmed
• 2 cups Sharp cheddar cheese, freshly grated
• ½ tsp Salt
• ¼ tsp Black pepper
• ¼ tsp Mustard powder (optional, adds depth)

How To Make Low FODMAP Mac and Cheese Side Dish

1. Boil The Pasta: Bring a large pot of salted water to a boil and cook the gluten-free pasta according to package directions until al dente. Drain and set aside, reserving a splash of pasta water just in case.
2. Make The Roux: While the pasta cooks, melt the butter in a medium saucepan over medium heat. Whisk in the gluten-free flour and cook for 1 minute until it bubbles, but do not let it brown.
3. Whisk The Milk: Slowly pour in the warm lactose-free milk while whisking constantly to prevent lumps. Simmer for 3-5 minutes, stirring frequently, until the sauce thickens enough to coat the back of a spoon.
4. Melt The Cheese: Remove the saucepan from the heat. Add the grated cheddar cheese, mustard powder, salt, and pepper. Stir gently until the cheese is completely melted and the sauce is smooth.
5. Combine: Pour the cooked pasta into the cheese sauce and toss until every noodle is evenly coated. Serve immediately while hot and creamy.

Recipe Tips

• Grate your own cheese: Pre-shredded cheese contains anti-caking agents that can make your sauce grainy. A fresh block melts much better.
• Warm the milk: Adding cold milk to a hot roux can cause the sauce to seize or become lumpy. Microwaving the milk for 45 seconds beforehand helps keep it smooth.
• Don’t overcook the pasta: Gluten-free pasta can turn mushy quickly. Cook it one minute less than the package suggests since it will continue cooking slightly in the hot cheese sauce.

What To Serve With Low FODMAP Mac and Cheese

This rich side dish pairs perfectly with simple proteins like grilled chicken breast or a pan-seared steak seasoned with salt and pepper. To balance the richness, add a side of steamed green beans or roasted carrots, which are both gut-friendly and add a nice color contrast.

How To Store

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove with a splash of extra lactose-free milk to loosen the sauce, as gluten-free pasta tends to absorb moisture as it sits.

FAQs

• Is cheddar cheese low FODMAP?
  Yes, sharp cheddar is virtually lactose-free because the whey is drained during the aging process. It is generally well-tolerated on a low FODMAP diet.
• Can I bake this recipe?
  Yes, you can transfer the finished stove-top mixture to a baking dish, top with gluten-free breadcrumbs, and bake at 350°F (175°C) for 15 minutes until bubbly.
• Can I use almond milk?
  You can, but almond milk is thinner than cow’s milk and may result in a less creamy sauce. Stick to lactose-free whole milk for the best texture.

Nutrition

• Calories: 380
• Total Fat: 22g
• Saturated Fat: 13g
• Cholesterol: 65mg
• Sodium: 480mg
• Total Carbohydrate: 32g
• Protein: 14g

Low FODMAP Mac and Cheese Side Dish

Recipe by Sabrine Hajri

Servings

4

servings

Prep time

10

minutes

Cooking time

15

minutes

Total time

25

minutes

Low FODMAP Mac and Cheese Side Dish combines creamy textures with sharp cheddar and gluten-free elbows for a comfort meal ready in 25 minutes. Perfect for a quick weeknight dinner.

Ingredients

• 8 oz (225g) Gluten-free elbow pasta (brown rice or corn-based)

• 2 tbsp Unsalted butter

• 2 tbsp Gluten-free all-purpose flour (such as Bob’s Red Mill 1-to-1)

• 1 ½ cups Lactose-free whole milk, warmed

• 2 cups Sharp cheddar cheese, freshly grated

• ½ tsp Salt

• ¼ tsp Black pepper

• ¼ tsp Mustard powder (optional)

Directions

• Boil The Pasta: Bring a large pot of salted water to a boil and cook the gluten-free pasta according to package directions until al dente. Drain and set aside.
• Make The Roux: Melt the butter in a medium saucepan over medium heat. Whisk in the gluten-free flour and cook for 1 minute.
• Whisk The Milk: Slowly pour in the warm lactose-free milk while whisking constantly. Simmer for 3-5 minutes until thickened.
• Melt The Cheese: Remove from heat. Add the grated cheddar, mustard powder, salt, and pepper. Stir until smooth.
• Combine: Add the pasta to the cheese sauce and toss to coat. Serve immediately.