Low FODMAP, Nut/Gluten/Lactose Free Mac and Cheese

You know it’s a big day when you can put all these descriptors in front of the words ‘Mac and Cheese’: low FODMAP, nut free, gluten free and lactose free. Let me preface this post by saying: I know nothing can beat the real deal when it comes to mac and cheese. You’re talking to a connoisseur here. But I think this low FODMAP etc etc mac and cheese comes pretty darn close.

I know that most vegan mac and cheese recipes use soaked cashews as the sauce base: this is not the best idea for digestively challenged individuals like myself, or for those who have nut allergies. The other typical route is using potato and carrots, which is what I went with, plus some other delicious additions.

The resulting sauce is thick, creamy and does taste cheesy. I’ve made it optional in the recipe to add some low FODMAP servings of different cheeses, or vegan cheese, to take the cheesiness to the next level. Has anyone been counting how many times I’ve said cheese in this post?

Low FODMAP Mac and Cheese

Prep Time 40 minutes
Cook Time 10 minutes
Total Time 50 minutes
Servings 5 servings



  • 1 large potato
  • 60 grams sweet potato
  • 1 large carrot
  • 1/2 cup plant milk
  • 1/4 cup nutritional yeast
  • 2 tsp smoked paprika
  • 1 tsp each salt and pepper
  • **optional cheese (see notes)
  • 250 grams gluten free pasta

Cheesy Crumble

  • 2 slices gluten free bread
  • 24 grams sunflower seeds
  • 4 tbsp nutritional yeast


  1. Chop your potato, carrot and sweet potato into cubes and steam in a pot of boiling water until they are tender when pierced with a fork. Set aside on the bench or in the fridge to cool completely.

  2. When the vegetables are cool, cook your pasta on the stovetop as directed by packet instructions.

  3. While your pasta is cooking, combine the remaining ingredients (except for optional cheese) in a high speed blender until it forms a smooth sauce.

  4. When your pasta is cooked, drain it and return it back into the saucepan. Pour your sauce over the pasta and stir. At this time, add your cheese if desired and stir through until it has melted.

  5. Toast your two slices of gluten free bread and add this to a blender with the nutritional yeast and sunflower seeds. Process until it forms a chunky crumb.

  6. Add your pasta to a baking dish and spread it so it is evenly distributed. Top it with your cheesy crumb and bake in the oven for 10 minutes or until the top is golden brown.

Recipe Notes

**To make your sauce extra cheesy, you can choose to add cheese when stirring it through the cooked pasta. Adding up to 120g of vegan cheese OR 160g of cheddar OR 160g of ricotta to the sauce will still be low FODMAP.

Nutritional Info per serving (without optional cheese added): 282 cal, 11.8g protein, 4.8g fat, 45.1g carbohydrates

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