Looking for the ultimate comfort food? Look no further, friend! This low FODMAP macaroni and cheese will hit the spot! Whether you’re feeding the gang for the big game or looking for some leftovers you can steal for lunch, this easy macaroni and cheese is a real game changer!
Homemade macaroni and cheese can be surprisingly finicky! I find some recipes too eggy, some too greasy, and some too bland. This low FODMAP macaroni and cheese hits the sweet spot between stovetop mac and cheese and a classic macaroni casserole.
I also love this recipe because it makes a TON of food. Only feeding a few tummies? Don’t worry; this recipe makes the best leftovers! So pack up what you don’t use into individual containers and brace your tastebuds for the best lunch ever!
Think this low FODMAP macaroni and cheese sounds great, but you don’t have time to try it now? Don’t worry! You can PIN THIS POST for later!
Keep It FODMAP Friendly
Looking for some show-stopping comfort food? This low FODMAP macaroni and cheese is in it to win it! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, pasta. According to the Monash app, gluten-free pasta is low FODMAP in servings of 1 cup (145 g) per sitting. Servings of 1.5 cups (217.5 g) or more per sitting are high in the FODMAP fructan.
This recipe uses 8 cups of pasta in total. This works out to 0.8 servings per sitting. This is well within the recommended range.
Next up, flour. If you’re in the elimination phase of the low FODMAP program, you’ll need to use gluten-free flour. Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not the gluten itself.
We’ll also be using lots of milk. If you’re in the elimination phase, you’ll need to use lactose-free products. For my North American peeps, both Natrel and Lactantia have lactose-free lines that go up to 35%.
This recipe also uses butter. But, unlike other dairy products, according to the Monash app, butter doesn’t have any FODMAPs (because it’s all fat). Just make sure to check the label for ingredients like “milk” or “milk solids” and you’re good to go.
We’ll also be using lots of cheese. According to the Monash app, cheddar cheese is low FODMAP in servings of 1/4 cup (40 g) per sitting. Monash doesn’t list a maximum serving size. You can read more about these quirky foods here.
We use 3 cups of cheddar cheese which works out to 0.94 servings of lactose per sitting. This is well within the recommended range.
Next up, breadcrumbs. Breadcrumbs aren’t listed in the Monash app. However, gluten-free bread is low FODMAP in servings of 2 slices (90 g) per sitting. Monash hasn’t listed a maximum serving size.
Our recipe uses 3 cups of breadcrumbs in total which works out to 0.52 servings per sitting. This is well within the recommended range.
We’ll also be using leeks. According to the Monash app, leeks are low FODMAP in servings of 2/3 cups (54 g) per sitting. Servings of 1 cup (75 g) or more are high in the FODMAP mannitol.
If you think your macaroni and cheese looks a little naked, you can top it with some cherry tomatoes. According to Monash, cherry tomatoes are low FODMAP in servings of 5 cherries (75 g) per sitting. Servings of 16 cherries (220 g) or more are high in fructose. Since these are just for decoration, you’ll only be using a few cherries, so this will be well within the recommended range.
Last but not least, chives. Monash University has said that there are no detectable FODMAPs in chives, so you can add as many as you’d like without adding to your FODMAP load.
Show Your Work (FODMAP Math)
This recipe has a lot of ingredients. Low FODMAP foods from the same FODMAP group do stack up. But, don’t worry! I did my FODMAP math, and we’re good to go! Check out the servings for each FODMAP group below.
Fructose = 0.5 (optional)
Lactose = 0.94
Fructan = 0.8
GOS = 0
Polyols = 0.07
Want to try this easy low FODMAP macaroni and cheese? Don’t forget to PIN THIS RECIPE for later!
Looking for the ultimate comfort food? Rich and creamy, this low FODMAP macaroni and cheese will hit the spot!
- cooking spray
- 16 oz low FODMAP elbow pasta
- 10 tbsp low FODMAP flour
- 1/2 tsp pepper
- 1/4 tsp salt
- 2 cups lactose-free half and half milk
- 2 cups lactose-free milk
- 2 tbsp butter
- 1 tsp dry mustard powder
- 3 cups sharp cheddar cheese (shredded)
- 2 tbsp unsalted butter
- 1/4 cup leek, green part only (minced)
- 3 cups low FODMAP bread crumbs
- 1/2 cup sharp cheddar cheese (shredded)
- 2 tbsp fresh chives (optional, minced)
- 10 cherry tomatoes (optional)
Preheat your oven to 350 degrees and coat a 9 x 13" baking dish with cooking spray. Then, prepare your pasta according to the package instructions and drain.
In a small bowl, whisk the flour, salt and pepper, and the half and half until it's smooth. Melt the butter in a large saucepan over medium heat. Stir in the mustard until it's dissolved. Then stir in the milk mixture and the regular milk. Bring the mixture to a low boil, stirring constantly.
Once the mixture has reached a boil, remove the pan from the burner and add the cheese, stirring until the cheese has melted. Stir in your pasta and transfer the mixture to your prepared baking dish. If you're using the optional toppings, pop them on now and sprinkle with cheese. Bake uncovered for 25-30 minutes.
Heat up your butter in a large frying pan over medium-high heat. Add your leeks and cook until tender (about 3-5 minutes). Add your bread crumbs and cook for another 2 minutes. Then, sprinkle the bread crumbs over the pasta and top with cheese.
This low FODMAP macaroni and cheese is comfort food at it’s best! If you like this recipe, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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