Low FODMAP mac and cheese
Craving a simple and delicious gluten-free and low FODMAP mac and cheese? I’ve got you sorted with this easy mac and cheese recipe!
With only a handful of staple ingredients, you can whip up this recipe in no time. You can prepare this recipe in 15 minutes. After that, you just put it into the oven for 20 minutes and your meal is ready!
Perfect to serve with a simple green salad on the side.
How to make gluten-free and low FODMAP mac and cheese?
You make this low FODMAP mac and cheese from scratch. But I promise, it is worth it.
The main ingredients for this mac and cheese are gluten-free macaroni and a gluten-free roux.
Roux is the basis for your mac and cheese sauce. You make this by heating butter in a saucepan until it has melted. To that you add some gluten-free flour.
You cook this for a few minutes on low heat. Then you add full-fat lactose-free milk little by little while you stir continuously.
You keep on stirring the sauce for 5-10 minutes until you have a thick sauce.
Season the sauce with salt, pepper, and some mustard. And most importantly: stir in a generous amount of cheddar sauce.
And that’s it! Not so difficult right 🙂
While making the sauce you can boil the pasta in another pan.
Then you simply put the macaroni and the sauce in an oven dish. Optionally you can sprinkle some gluten-free bread crumbs on to of the dish. If you like your mac and cheese to have a crunchy top.
And then your mac and cheese is ready to go into the oven.
Which gluten-free macaroni to use?
Here in the Netherlands, most gluten-free macaroni are made of corn flour. While this type of pasta is fine to use in a regular pasta dish, I notice that when you first boil the pasta and then put it in the oven in a sauce, it tends to fall apart quite quickly.
If you store the pasta to eat later, it chunks together and becomes dry. This is a disadvantage of gluten-free pasta.
I have the best experience using pasta that is largely made with rice flour. Or a mix of rice and corn flour, but a larger amount of rice than corn.
This type of pasta tends to fall apart less easily.
Is cheddar low FODMAP?
Yes, cheddar cheese is low FODMAP. You can read more about cheese and the FODMAP diet in this blog.
In the Monash University FODMAP app, you can find that cheddar cheese remains low in FODMAPs up to 500 grams per meal.
I use cheddar cheese in this recipe, but you can also use another kind of low FODMAP cheese that you prefer. Here in the Netherlands, we love using a good grated Dutch Gouda cheese for example.
Low FODMAP mac and cheese
- Total Time: 35 min
- Servings: 4 1x
- Diet: Gluten Free
Description
A delicious gluten-free and low FODMAP mac and cheese. Creamy, hearty and cheesy! Easy to make from scratch. Low in lactose.
Ingredients
- 300 g (10.6 oz) gluten-free macaroni
- 90 g (3.2 oz) butter
- 75 g (1/2 cup) gluten-free flour
- 750 ml (3 cups) lactose-free full-fat milk
- 1/2 tsp salt
- 1/2 tsp pepper
- 1 tsp mustard
- 225 g (8 oz) grated cheddar cheese
- Optional: gluten-free breadcrumbs
Instructions
- Preheat the oven to 180C (350F).
- Boil the macaroni according to the instructions on the package.
- Melt the butter in a saucepan. Add the flour and cook this for two minutes on low heat.
- Add the milk little by little while mixing it with a whisk.
- Keep stirring the sauce and cook for about 5-10 minutes on low heat until it has thickened.
- Take the sauce off the heat and stir in the cheese little-by-little.
- Taste and add salt, pepper, and mustard to taste.
- Drain the macaroni and save some of the cooking water
- Put the macaroni into an oven dish.
- Pour the sauce on top and stir well. Add a little bit of cooking water if necessary.
- If you like a crunchy topping, you can top the mac and cheese with some gluten-free breadcrumbs.
- Bake the low FODMAP mac and cheese in the oven for 20 minutes.
- Prep Time: 15 min
- Cook Time: 20 min
- Category: Dinner
- Method: Oven
- Cuisine: American
Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
9 Comments
This sounds great. Only problem in US we use pounds and ounces. Will have to google. Lol
I know, I always have that issue too when I use recipes from the US haha! But with Google you can convert it quite easily 🙂
What type of cheese do you use for the ‘grated cheese’? Does it need to be specifically lactose free?
I use Dutch gouda cheese because I am in the Netherlands, but you can use another grated cheese if you prefer. For the low FODMAP diet cheese doesn’t have to be gluten-free. In this blog, you can read more about cheese and the low FODMAP diet: https://www.karlijnskitchen.com/en/what-cheeses-are-low-fodmap/
I did it today and I really liked it. I used cheddar cheese did I do right?
I’ve made this dairy free, too. I use dairy free butter, So Delicious dairy free cheese and almond milk.
Grandkids also liked it much better with sliced hot dogs instead of the ham.
Sounds great!
what part of this is low FODMAP
mushrooms are not low. fodmap
random grated cheese so a hard cheese like parmesan would be the only option here
this should be listed as gluten-free but not low. FODMAP.
was really excited to find a low FOD map recipe and this is not it.
if you are doing this for IBD IBS or UC
THIS IS A DANGEROUSLY MISLEADING RECIPE
If you are going to write a very judgy comment, please also get your facts straight. I base my recipes on information from the Monash University FODMAP app, the app from the creators of the FODMAP diet. I specifically mention canned mushrooms in the recipe. The Monash app states that canned mushrooms are low FODMAP in a serving of 70 grams per serving and only contain a moderate amount of FODMAPs at 200 grams or more per serving. So the serving in this recipe is low FODMAP. Next to that it is also not true that only a hard cheese like parmesan is low FODMAP. If you check the app you will see that a very large array of cheeses have low FODMAP servings. I use grated gouda cheese for this recipe most of the time and this type of cheese hardly contains any lactose and is therefore safe use on the FODMAP diet.
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