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creamy mac and cheese on a white plate with salad on white counter

Easy Stovetop Low FODMAP Mac and Cheese

Low FODMAP Mac and Cheese with gluten-free pasta, real cheddar cheese, lactose-free milk and a majorly creamy consistency. Made on top of the stove in less than 30 minutes.


Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Makes: 6 Servings
Calories: 601 kcal
Author: Dédé Wilson



  1. Bring a large pot with salted water and bring to a boil and cook the pasta till al dente; do not over-cook. Drain and set aside.
  2. Meanwhile, in another large saucepan, melt the butter over medium heat. Whisk in the flour, salt, pepper and mustard and cook for 1 to 2 minutes, whisking frequently. You are removing the raw taste of the flour and allowing it to very lightly brown.
  3. Gradually pour in milk, whisking until smooth. Continue to cook over medium heat, allowing to simmer gently, whisking constantly for about 3 to 5 minutes or until the sauce has thickened and is super silky. Turn off the heat, leave the pot in place, and whisk in the cheese until melted, creamy and SMOOTH! Fold in cooked, drained pasta and serve!



If you are good at multi-tasking, you can make the sauce while the pasta is boiling and you will have your meal ready in 20 minutes! If not, do one at a time.


For a baked Lobster Mac and Cheese, we have a recipe for you HERE.

Bacon Mac and Cheese: Cook 10 slices of bacon until crisp. Remove bacon and drain on paper towels. Crumble bacon and add to pasta and cheese sauce right before you fold it into the pasta.

Bacon Jalapeno Mac and Cheese: Cook 10 slices of bacon until crisp. Remove bacon and drain on paper towels. Reserve 1 tablespoon bacon fat in pan and sauté 1 jalapeno that has been seeded and finely chopped just until it has softened. Crumble bacon and add the bacon and the sautéed jalapeno to pasta and cheese sauce right before you fold it into the pasta.

Three Cheese Mac and Cheese: Instead of 8-ounces (225 g) of cheddar, use a third cheddar, a third Parmesan and a third Monterey jack.

Broccoli & Carrots Mac and Cheese: Have handy 1 cup (128 g) chopped baby carrots and 1 cup (122 g) tiny broccoli florets. About 2 minutes before the pasta is done, throw in the chopped baby carrots. Make sure water comes back to a boil quickly. About 1 minute before pasta is done add broccoli florets. Drain pasta and veggies, toss with cheese sauce and serve immediately.

If You Can Tolerate

Fructans: If you passed the fructan wheat Challenge, you can use traditional wheat based pasta and regular all-purpose flour in lieu of the gluten-free pasta and flour in the recipe.

Lactose: If you passed your lactose Challenge, you can use conventional cow’s milk in lieu of the lactose-free milk in the recipe.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Cheese: Many cheeses have low FODMAP serving sizes. The low FODMAP diet is not a dairy-free diet. Hard cheeses such as Parmigiano Reggiano or Cheddar have been lab tested by Monash University and are low FODMAP in 40 g amounts.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Nutrition Facts
Easy Stovetop Low FODMAP Mac and Cheese
Amount Per Serving
Calories 601 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 1g5%
Sodium 619mg26%
Carbohydrates 58g19%
Fiber 2g8%
Sugar 6g7%
Protein 19g38%
* Percent Daily Values are based on a 2000 calorie diet.