Low FODMAP Macaroni and Cheese Recipe

I grew up on macaroni and cheese. Not the homemade kind, but Kraft Mac & Cheese with the neon orange powdered cheese sauce that contain a laundry list of scary, high FODMAP ingredients. Even though I know how terrible it is for me, it’s hard not to crave it at times.

Ever since I went gluten free years ago, I have had this go-to version of gluten free “macaroni” and cheese. I finger quote “macaroni” simply because I have never used actual macaroni noodles, but that really doesn’t matter. I had to make a few tweaks to the recipe when I started on the low FODMAP diet, but it’s still just as good!

Low FODMAP Mac & Cheese

Low FODMAP Macaroni & Cheese Recipe


  • 8 oz Gluten Free Macaroni or Pasta (I use Trader Joe’s Brown Rice Fusilli)
  • 3/4 Cup Rice Milk (or any other Lactose Free Milk)
  • 1 Tablespoon Lactose Free Butter
  • 1 Cup Shredded Cheese (I use 1/2 Cup Cheddar & 1/2 Cup Parmesan)
  • 1 Tablespoon Gluten Free Flour (I use Bob’s Red Mill Gluten Free Flour or Trader Joe’s Brand)
  • 1 teaspoon Salt
  • 1 teaspoon Pepper
  • 1/2 teaspoon Gluten Free Asafoetida Powder (Garlic & Onion Replacement)


  1. In a large saucepan, cook pasta over high heat.
  2. While the pasta is cooking, heat Milk in a small saucepan set over medium heat.
  3. Add Butter to the warm Milk.
  4. Once the Butter is melted, remove from heat and stir in the Gluten Free Flour, Salt and Pepper to the mixture.
  5. Once mixed, stir in the Cheese.
  6. When Pasta is finished cooking, drain (do not rinse in cold water).
  7. Combine the Pasta and Cheese mixture.
  8. Enjoy!

Makes 2 servings.


  • You can add almost anything to this low FODMAP pasta dish based on your tastes. I have added a variety of spices and foods, including Chives, Green Onions (green part only), Parsley, Oregano, Cayenne Pepper, Olives, Diced Jalapenos, Bacon, Ground Beef or Turkey and Crushed Red Pepper.

Like this recipe? Let me know what you think and explore more low FODMAP recipes.


15 thoughts on “Low FODMAP Macaroni and Cheese Recipe

  1. Hi! I just wanted to let you know that I made this last night and added in some ground beef for a mock “Hamburger Helper”. It was great! The best part was no stomach issues!!! Thank you for sharing this! I look forward to trying out some of your other recipes!

  2. Loved it! Didn’t have hing/asafoetida and was super grateful that you are detailed in your writing to add substitutions in your notes! We tried the green onions with delicious success! Thank you and be well.

  3. I apologize for being off topic here, but I just discovered your blog, and am very grateful, and I do have a question about some non-macaroni foods. I am wondering about bok choy and kale being on the OK-to-eat list, while all other brassicas (broccoli, brussels sprouts, cabbage) are on the don’t-eat list. They are genetically very similar, so that is why I was wondering why bok choy and kale were OK – are they really different in the amount of oligos they have? Also, I know that Beano is supposed to help digest some of these otherwise indigestible sugars (including with the brassicas) – do you know if it really helps, enough to eat these things (like Lactaid can help with dairy)? Thank you, and, again, please excuse me being off the mac and cheese topic here!

    • Bok choy is safe in small quantities (1 Cup or less) and it appears that kale is safe in any quantity. I am not sure why there’s a difference over other brassicas. I have never tried Beano, but I know it’s not gluten free, so it’s likely that it wouldn’t help while on the low FODMAP diet.

  4. I have been having such a hard time with this diet,You have been so helpful I was ready to give up. Thank you!The diet I was given said no nuts or soft cheese ,everywhere it tells me something different. Your recipes all sound so good,Iwill be trying them.

    • Most nuts are safe in low quantities, but most soft cheese are high FODMAP. There is a lot of conflicting information online since FODMAP testing is ongoing. Lists quickly get outdated as new items are tested. The most up-to-date and accurate information is the Monash University FODMAP App. It lets you know what foods are high and low, and if you can’t find a food, it lets you know that it hasn’t been tested.

  5. Hi, The Asafoetida powder, (from spice sanctuary) that I’d like to buy is made w chickpea powder. Is chickpea safe for low fodmap? It’s not easy finding this spice! Plus, I can’t believe that it’s safe to fry onion/garlic in oil and we won’t have any knarly side effects. It’s exciting, though I haven’t tried it yet. Is it also safe to fry/remove onion/garlic in butter? Thanks so much for your help and terrific posts!

    • I would avoid the asafoetida powder with chickpea powder since chickpeas are a high FODMAP ingredient. Try this at HerbStop. As far as the frying onion and garlic in 100% oil, you’re safe, but as soon as you include water, look out. I’m not sure what butter you’re using, but be wary of the ingredients. I usually go the easy way out and just buy garlic-infused oil.

  6. I love this! I also grew up on the terrible-for-you-but-oh-so-yummy boxed Kraft Mac n’ Cheese. The first time I made it I left out the asafoetida powder. The only thing I would change is using 1/2 tsp pepper, 1 tsp is WAY too much and changes the flavor of the entire dish. Otherwise, spot on! 🙂

  7. I saw a nutritionist who put me on the low fodmap diet, and gave me a lot of limits on certain food. The foods with a limit, I can only have one of those per three hours for that section. Example: I want a parfait, so I use 6oz of lactose free yogurt which is fine, 1/4 cups of oats, and 1/2 cup of strawberries. So if I want a 1/2 of a banana or cheddar cheese or oat flour for example, I have to wait three hours because I’ve exceeded my limit for those foods for the section (fruits, dairy products, and gf breads). So if I can have Mac and cheese on the low fodmap diet, how can I have both cheese and milk in the same recipe, and eat more than suppose 1/4 of the meal and still be full from it?

  8. This is very helpful. But I have a question. I am not gluten sensitive, I have been tested. Do I have to avoid wheat products anyway?

  9. This was both easy and good. Thanks! I am working with the low FODMAP restrictions myself and it is great to have recipes that the whole family loves as well! I didn’t use the Asafoetida powder. I don’t think it needs it really. I think when I do it again I will add a little extra cheese and less salt. Thanks again!

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