Kids-Favorite Low-FODMAP Macaroni & Cheese; Gluten-free

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Who doesn’t love macaroni and cheese?  This is an easy, versatile recipe for low-FODMAP Macaroni and Cheese that can be served as a weekday meal, or alongside your beautiful low-FODMAP Maple Rosemary Roasted Chicken and low-FODMAP Stuffing at Thanksgiving!

Mac and cheese side

For this recipe, I skipped the breadcrumb topping and mustard powder that is often added to more ‘adult’ mac and cheese recipes.  Instead I added extra cheese on top. In my experience, kiddos really like a basic recipe for low-FODMAP mac and cheese. When did powdered cheese become a food group?

Just a note about gluten-free pasta.  It does tend to get mushy if cooked too much.  So for this recipe, try cooking the pasta al-dente (a little firm) and then adding it to the sauce before baking.  That keeps the texture the way you are used to.

This low-FODMAP macaroni and cheese recipe is cheesy, creamy and so delicious.  But is it low-FODMAP macaroni and cheese, or low-FODMAP cheese and macaroni??

Check out my blog for more family low-FODMAP recipe ideas, like my Kid’s Favorite low-FODMAP Chicken Nuggets and low-FODMAP Tacos… we have over 300 low-FODMAP recipes!

Be healthy and happy,

Rachel Pauls, MD

Kids-Favorite Low-FODMAP Macaroni & Cheese; Gluten-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves 8-10 (depending on your portion size)

Prep time: 20 min

Bake time: 25 min

Bake 375 F

Total time: 45 min


  • 16 ounces uncooked low- FODMAP, gluten-free elbow macaroni noodles
    • I used Ronzoni brand: contains white rice flour, brown rice flour, corn flour, quinoa flour, mono and diglycerides
    • Feel free to adjust by using penne, or shells if you prefer
  • ½ cup (8 tablespoons) low-FODMAP vegan margarine (I like Earth Balance brand)
  • ⅓ cup low-FODMAP, gluten-free flour (I use Authentic Foods GF Classical Blend)
  • 2 cups low-FODMAP milk (almond milk or lactose free)
  • 1 cup canned coconut cream
    • Note: This is NOT the same as ‘Cream of Coconut”.  Canned coconut cream is unsweetened, and can be purchased as the cream, or if you buy full fat coconut milk and chill it, you can skim the creamy layer from the top of the can and use that in recipes.  See my low-FODMAP Coconut Whipped Cream Recipe for details!  It does not have a strong coconut flavor.
  • 3 cups shredded cheese (cheddar or colby jack, based or your preference), divided
    • 1/2 cup cheese is 40 g, or one low-FODMAP serving for cheddar and colby
    • if unsure, weigh your cheese on a small scale
  • 1 tsp salt
  • 1/2 tsp pepper


  • Preheat oven to 375 F
  • Prepare low-FODMAP macaroni noodles in large saucepan, drain and set aside
    • Remember to boil these to be al-dente and feel free to stir a little vegan spread in while these stand so they don’t stick together
  • In the same saucepan melt the vegan spread over medium
  • Stir in low-FODMAP, gluten-free flour using a whisk
  • Slowly add the low-FODMAP milk while continuing to stir, followed by the coconut cream
  • Bring to boil and stir for 2 minutes, sauce will thicken
  • Add 2 cups grated cheese, salt and pepper and stir together until cheese is completely melted
  • Add the low-FODMAP macaroni noodles and mix well
  • Place mixture into a 2 quart casserole dish
  • Bake for 20 minutes at 375 degrees
  • Remove casserole from oven, and top with the remaining 1 cup grated cheese
  • Replace for about 5 minutes, until cheese is nicely melted
  • Let cool 5-10 minutes before serving
  • Yummy!

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