Meatless Monday: Spicy Vegan Mac’n’Cheese {Gluten Free, Low FODMAP}

Spicy Vegan Mac'n'CheeseThe entire concept behind this recipe stemmed from the fact that I wanted to make something that my sister was able to eat and enjoy without feeling like she was missing out.  Recently she was put on the Low FODMAP diet which excludes a variety of foods and spices that you would commonly use to make not only traditional mac’n’cheese but also a lot of vegan mac’n’cheese recipes as well.  

Other than the fact that she can’t have dairy, foods such as; cauliflower, legumes, cashews, garlic and onions are considered High FODMAP which are a big no-no! Given the fact that all of those foods plus more are not allowed, making this Low FODMAP friendly dish turned out to be quite the challenge.  

After some research and a little bit of playing around with flavors, I was able to create something that tasted pretty similar to traditional mac’n’cheese but loads healthier and meant to make the belly a lot happier 😉

While I did follow the list for all approved spices, you can adjust this recipe according to your own needs if you are also on the Low FODMAP diet.  I am referring to this recipe as “spicy” because I used a little bit of cayenne, paprika and red pepper flakes but it is by no means “hot”.  I personally don’t do well with spicy foods and I was able to enjoy this without any issues.  You can always adjust the spice level according to your tastes! Spicy Vegan Mac'n'Cheese
Spicy Vegan Mac & Cheese

Spicy Vegan Mac'n'Cheese
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Prep Time
30 min
Cook Time
10 min
Total Time
40 min
Prep Time
30 min
Cook Time
10 min
Total Time
40 min
  1. Steam or roasted carrots prior to starting.
  2. Preheat oven to 450 degrees.
  3. Boil a pot of water along with 1 tbsp of garlic oil and cook pasta according to package instructions.
  4. While pasta is cooking, place cooked carrots in a large blender along with coconut milk, nutritional yeast, mustard, turmeric, paprika, cayenne pepper and salt. Blend thoroughly.
  5. Drain pasta, leaving it in the pot and mix in remaining garlic oil.
  6. Slowly stir in carrot and coconut mixture, you may have about a cup leftover.
  7. Transfer all into an 8 inch glass baking dish and top with bread crumbs, red pepper flakes and pine nuts.
  8. Sprinkle with more paprika if desired.
  9. Bake in oven approximately 8-10 or until bread crumbs are golden.
  10. Be careful not to bake too long as mixture will dry out easily.
  11. Remove and serve immediately.
  12. Enjoy!
The Fit Foodie Mama

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About me

Annmarie is a self proclaimed foodie, avid long distance runner and functional fitness coach. A DVRT Master Trainer, HKC Instructor and food allergy sufferer, she writes about strength training for runners as well as shares allergy friendly recipes for busy athletes.   She is also the owner of Strength In Motion Studio, mother of two sassy sisters and wife to a chronically busy chiropractor.   Subscribe by email for updates to get the latest workouts, advice and recipes straight to your inbox!


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Dannii @ Hungry Healthy Happy
Reply November 24, 2014

Do you know that I still haven't tried nutritional yeast? I need to give it a go, as vegan mac and cheese sounds amazing.
Dannii @ Hungry Healthy Happy recently posted...Comment on Easy Homemade Flatbread by DanniiMy Profile

    Reply November 24, 2014

    Definitely give it a try. When it's used right it can give the dish that cheesy flavor, even more so if it's combined with pureed cashews!

Susie @ SuzLyfe
Reply November 24, 2014

I personally never got into nooch, but I can respect it. But you know I love me some mac and cheese, and any way to make that easier on the stomach is a win by me!
Susie @ SuzLyfe recently posted...You know Susie is Sick when…. Weekend Recap and #mimmMy Profile

    Reply November 24, 2014

    It isn't something I use all the time but is a great sub for cheese flavor in vegan dishes!

Deborah @ Confessions of a Mother Runner
Reply November 24, 2014

Mac n cheese without cheese?! Who would have thought?
Deborah @ Confessions of a Mother Runner recently posted...Roasted Brussels Sprouts w Pecans, Cranberries & GorgonzolaMy Profile

Myra Mingo
Reply November 24, 2014

Looks fab!!! I love your link up too :)
Myra Mingo recently posted...Vegan “Cheezy” Queso DipMy Profile

Mary Beth Jackson
Reply November 24, 2014

Mac n cheese is one of my favorite things! Love it every way shape and form! Looks great!
Mary Beth Jackson recently posted...Embrace the Challenge!My Profile

Rebecca @ Strength and Sunshine
Reply November 24, 2014

Yum! Love all that mustard in there!
Rebecca @ Strength and Sunshine recently posted...Power Monday #65 Yoga Is A FeelingMy Profile

    Reply November 24, 2014

    Me too! My mom always used to put mustard in our mac'n'cheese so it tasted a lot like what I remembered growing up!

Abby @ BackAtSquareZero
Reply November 24, 2014

I am gluten free (not by choice) and a mac n cheese addict so I would be super interested in trying this.
Abby @ BackAtSquareZero recently posted...The Rock ‘n’ Roll VIP ExperienceMy Profile

    Reply November 24, 2014

    Definitely give it a try and let me know what you think! If you can have cheese there is no need to use nutritional yeast but I would still keep the carrots...they make it yummy :)

Sue @ This Mama Runs for Cupcakes
Reply November 25, 2014

Hmmm, this sounds interesting! A combo I never would have thought of! I'm always looking for a twist on mac n cheese. The best comfort food ever!
Sue @ This Mama Runs for Cupcakes recently posted...The Orangetheory ChallengeMy Profile

    Reply November 25, 2014

    It really is the best comfort food ever but I haven't had it in a long time. This is a great way to enjoy it especially if you're sensitive to dairy!

Nicole @ Fitful Focus
Reply November 26, 2014

ER MAH GAWDDD this looks SOOOOOO Good! Get in my belly!
Nicole @ Fitful Focus recently posted...10 Things I’m Thankful ForMy Profile

    Reply November 26, 2014

    It was pretty good for a vegan mac'n'cheese! The kids and I ate it all, haha!

Elite Greatness
Reply December 4, 2014

Mustard, huh, I never thought of adding that to my mac n cheese! I'll definitely be trying out this recipe, thank you!
Elite Greatness recently posted...5 Fit-Tips For This Holiday Season!My Profile

    Reply December 4, 2014

    My mom always used to add mustard to our mac'n'cheese- it's one of my fav ways to enjoy it :)

      Elite Greatness
      Reply December 30, 2014

      I've made this recipe a few times now, thank you! I also just followed you on Twitter (@EliteGreatness). If you ever need a RT feel free to DM me. I'll be more than glad to help :)
      Elite Greatness recently posted...The Keys to Putting on MuscleMy Profile

        Reply December 30, 2014

        So happy you like it! Thank you so much for the follow, I really appreciate it!! So happy to have connected with you, I will be seeing you on Twitter for sure :)

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