How long does this dinner keep in the fridge?

Stored in an airtight container, this recipe stays fresh in the refrigerator for 3–4 days. For longer storage, most components freeze well for up to 2–3 months — thaw overnight in the fridge before reheating.

What's the best way to reheat leftovers?

Reheat gently on the stovetop over low–medium heat with a splash of liquid to restore moisture, or microwave in 30-second bursts. Avoid high heat, which can dry out the texture and dull the flavors.

Where can I find the nutrition information?

Exact macros depend on brands and portion sizes. For precise tracking, plug the ingredients into a tool like Cronometer or MyFitnessPal. We focus on FODMAP safety first — calorie counts are secondary on a gut-healing diet.

Can I make this recipe gluten-free?

Most low FODMAP recipes are naturally gluten-free or easy to adapt. Swap any wheat-based ingredient for a certified gluten-free alternative — gluten-free oats, rice flour, or tamari instead of soy sauce. The FODMAP profile stays the same.

Low FODMAP

Creamy Low FODMAP Mac and Cheese

Sarah Mitchell, RDN•July 9, 2026

Total Time

30 min

Servings

Prep

15 min

Cook

15 min

Creamy Low FODMAP Mac and Cheese — low FODMAP dinner ready to serve

Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian

Published July 9, 2026Updated July 9, 2026

A rich, creamy Low FODMAP mac and cheese that tastes exactly like the classic — made gut-friendly with gluten-free pasta, lactose-free milk, and a garlic-infused oil base. Ready in 30 minutes, perfect for weeknight comfort food that will not trigger IBS symptoms.

Ingredients

300g gluten-free elbow pasta (corn/rice blend)
3 tablespoons garlic-infused olive oil
3 tablespoons gluten-free all-purpose flour
2 1/2 cups lactose-free whole milk
2 cups shredded aged cheddar (hard cheeses are naturally lactose-free)
1/2 cup grated Parmesan
1 teaspoon Dijon mustard
1/2 teaspoon smoked paprika

Preparation

Step 1 — Boil the pasta. Bring a large pot of salted water to a boil. Add the gluten-free elbows and cook 1 minute less than package directions (they will finish cooking in the sauce). Drain and set aside, tossing with a splash of oil so they do not stick.

Make the Cheese Sauce

Step 2 — Build the roux. In a large saucepan over medium heat, warm the garlic-infused olive oil. Whisk in the gluten-free flour and cook for 1–2 minutes until it smells nutty. This is your base — do not let it brown.

Step 3 — Add the milk slowly. Pour in the lactose-free milk 1/2 cup at a time, whisking constantly. Continue until all the milk is added and the sauce is smooth. Cook 3–4 minutes until it thickens enough to coat the back of a spoon.

Step 4 — Season the base. Whisk in the Dijon, smoked paprika, nutmeg, salt, and pepper. Taste and adjust.

Step 5 — Melt in the cheese. Reduce heat to low. Add the cheddar in three batches, whisking until fully melted before adding more. Finish with the Parmesan. The sauce should be glossy and thick.

Combine and Serve

Step 6 — Fold in the pasta. Add the drained pasta to the cheese sauce and stir gently until every piece is coated. If it looks too thick, loosen with a splash of warm lactose-free milk.

Step 7 — Rest for 2 minutes. This lets the sauce cling to the pasta.

Step 8 — Garnish and serve. Top with chopped chive greens and an extra dusting of Parmesan.

Optional Baked Version

Transfer to a greased baking dish, top with gluten-free breadcrumbs mixed with 1 tablespoon melted butter, and bake at 200°C (400°F) for 15 minutes until golden.

Storage

Refrigerate leftovers up to 3 days. Reheat gently with a splash of lactose-free milk to restore creaminess.

For more ideas, browse our Low FODMAP Dinner Recipes or convert your family favorites with our Recipe Converter.

FODMAP Notes

Why this recipe is safe on the elimination phase:

Gluten-free pasta avoids fructans from wheat. Corn/rice blends are Monash green-light.
Garlic-infused oil delivers real garlic flavor because fructans are not oil-soluble — perfectly safe.
Lactose-free milk removes the lactose (a FODMAP) while keeping the creamy texture.
Aged cheddar and Parmesan are naturally very low in lactose because it is broken down during aging. Monash lists cheddar as green up to 40g and Parmesan as unlimited.
Chive green tops provide the onion flavor without the fructans found in bulbs and white stems.

Portion guidance: One serving (about 1 1/2 cups) is well within Monash safe ranges. Avoid doubling cheese portions in a single sitting if you are sensitive to lactose.

Verify any additions with our FODMAP Food Checker, and log how you feel after eating with the Symptom Tracker.

This recipe is for informational purposes and not medical advice. Consult a registered dietitian before making dietary changes.

Storage Tips

Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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