FPIES and Allergies

This post may contain affiliate links. If you buy through them, I may earn a small commission at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases.

If you’re looking for the perfect, allergy friendly and customizable mac and cheese for the family to have a comfort food night, then this is for you!

Creamy baked chicken mac and cheese that’s also a vegan cheese mac and cheese and dairy free mac and cheese option, a gluten free mac and cheese friendly, easy weeknight casserole and comfort food casserole; this baked mac and cheese recipe is a healthy mac and cheese twist, a hearty chicken pasta bake, and an allergy friendly mac and cheese everyone will love.

Prep Time: 15 minutes Cook Time: 30 minutes Total Time: 45 minutes Servings: 6

Grocery List:

• 1 box Elbow macaroni or short pasta – see allergy substitutes
• Shredded chicken (rotisserie or leftover) — see substitutions for vegan/plant-based proteins
• Olive oil or dairy-free butter
• 2 cloves garlic, minced
• All-purpose flour (use gluten-free 1:1 blend for GF)
• Unsweetened plant milk (soy, oat, or almond) — choose allergy-safe option
• Vegan shredded cheddar-style cheese (mild) + 1/2 cup reserved for topping – see allergy substitutions
• Nutritional yeast – optional (boosts cheesy flavor)
• Dijon mustard – optional
• Smoked paprika – optional
• Cayenne pepper – optional
• Salt and pepper
• Frozen peas or steamed broccoli florets – optional add-in
• Gluten-free or regular breadcrumbs for topping (I use crushed golden rounds from Whole Foods)
• Fresh parsley, chopped – optional

Allergy & Diet Substitutions (full list)

• Dairy: This recipe uses vegan cheese and plant milk so it is dairy-free by default. If using regular cheese, swap for vegan cheese to make dairy-free.
• Gluten: Use gluten-free pasta and a gluten-free 1:1 flour blend in the roux. For topping, use gluten-free breadcrumbs or crushed gluten-free crackers.
• Soy: If allergic to soy, avoid soy milk and soy-based vegan cheeses. Use oat milk, pea-protein-based vegan cheese, or almond milk & nut-free vegan cheese made from potato-starch or tapioca. For soy-free vegan cheese brands, check labels or use nutritional yeast + cashew cream (see nut substitution).
• Tree Nuts: Many vegan cheeses and non-dairy milks use nuts. Use oat milk or soy-free, nut-free vegan cheeses (pea-protein-based). If avoiding cashews, don’t use cashew cream. Choose labeled nut-free vegan cheese.
• Eggs: No eggs in this recipe. For breadcrumb top stick, replace egg wash (not used) with olive oil.
• Protein: Chicken (to make vegetarian/vegan): Replace shredded chicken with:
  • Baked tofu (press, cube, bake) — use soy-free tofu alternatives if allergic
  • Seitan for vegetarian (not gluten-free)
  • Tempeh (if tolerated) or store-bought vegan chicken strips (check allergens)
  • Roasted chickpeas or seasoned jackfruit for whole-food plant-based option
• Soy-Free Vegan Cheese Alternative: Use a potato-starch/tapioca-based vegan cheese or a soy-free brand; or make a creamy sauce from blended cooked potatoes + carrots + nutritional yeast + mustard + spices.
• Nut-Free Vegan Cream Option: Use sunflower-seed-based cream or silken tofu (if not allergic) or extra plant milk + 2 tbsp tahini (if tolerated) — otherwise use potato-carrot purée.

Optional Flavor Variations (quick)

• Smoky: Add 1 tsp smoked paprika and smoked vegan bacon bits.
• Spicy: Stir in 1/2 tsp cayenne or chopped pickled jalapeños.
• Herbaceous: Mix in 1 tbsp chopped fresh thyme or rosemary.
• Lighter: Replace half the pasta with cauliflower florets.

Tips & Notes

• Make-ahead: Assemble the casserole a day ahead, cover, and refrigerate. Bake 10–15 minutes longer from cold.
• Leftovers: Store in an airtight container in the fridge for up to 3 days. Reheat in the oven at 350°F (175°C) until warmed or microwave portions.
• Sauce consistency: If the sauce gets too thick, whisk in 2–4 tbsp plant milk to loosen. If too thin, simmer 1–2 minutes to thicken.
• Vegan cheese melt varies by brand – choose a melting-style vegan cheese for best texture.

*** ALLERGY PRO TIP: I like to cook the macaroni altogether and then pull out a small portion and put into a mini backing dish for my daughter. That way, I can add in other ingredients for the rest of the family, but her dish will still look very similar to what we are eating. Here is the link to the mini baking dish I use all the time!

Approximate Nutrition per Serving (estimates)

• Calories: ~520 kcal
• Protein: 28 g (varies with chicken or plant substitute)
• Carbs: 50 g
• Fat: 20 g
• Fiber: 3–5 g (Values will vary based on ingredients and substitutions; use nutrition calculator for accuracy.)

Jump to Recipe

Ultimate Baked Chicken Mac & Cheese with Creamy Vegan Cheese: Comfort Food Made Lighter

Print Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 6 servings

Ingredients

• 12 oz 340 g elbow macaroni or short pasta see allergy substitutes
• 2 cups cooked shredded chicken – rotisserie or leftover see substitutions for vegan/plant-based proteins
• 2 tbsp olive oil or dairy-free butter
• 3 tbsp all-purpose flour use gluten-free 1:1 blend for GF
• 2 1/2 cups unsweetened plant milk – soy, oat, almond, or formula (if just for baby) choose allergy-safe option
• 1 cup vegan shredded cheddar-style cheese mild + 1/2 cup reserved for topping

Optional Ingredients

• 1 small yellow onion – finely chopped optional
• 2 cloves minced garlic optional
• 1/2 cup nutritional yeast optional — boosts cheesy flavor
• 1 tbsp dijon mustard optional
• 1/2 tsp smoked paprika optional
• 1/4 tsp cayenne pepper optional
• 1 tsp salt optional
• 1/2 tsp black pepper optional
• 1 cup frozen peas or steamed broccoli florets optional add-in
• 1/2 cup gluten-free or regular breadcrumbs for topping I like to use the Golden Rounds from Whole Foods, they are safest for my daughter
• 2 tbsp olive oil or melted dairy-free butter for breadcrumb topping
• Fresh parsley chopped (for garnish)

Instructions

• Preheat the oven to 375°F (190°C). Grease a 9×13-inch baking dish or a 2-quart casserole dish.

Cook the pasta:

• Bring a large pot of salted water to a boil. Cook pasta al dente according to package directions (usually 1–2 minutes less than package time). Drain and set aside.
• Prepare shredded chicken: If using raw chicken, poach, roast, or pan-sear breasts or thighs until cooked through and shred with two forks. Use rotisserie chicken for convenience. For vegan versions, prepare tofu/tempeh/jackfruit per substitution notes.

Make the vegan cheese sauce:

• In a large saucepan over medium heat, warm 2 tbsp olive oil or dairy-free butter. Sauté the chopped onion for 3–4 minutes until translucent.
• Add the minced garlic and cook 30 seconds until fragrant.
• Stir in the flour and cook 1–2 minutes, whisking constantly to form a paste (roux).
• Slowly whisk in the plant milk, a little at a time, whisking until smooth and thickened (2–3 minutes).
• Stir in the vegan shredded cheese, nutritional yeast (if using), Dijon mustard, smoked paprika, cayenne (optional), salt, and pepper. Whisk until the cheese melts into a creamy sauce. Taste and adjust seasoning.
• Combine pasta, protein, and sauce: In a large bowl or in the pot, combine the drained pasta, shredded chicken (or vegan substitute), and sauce. Stir in peas or broccoli if using. Mix until everything is evenly coated.

Assemble casserole:

• Pour the pasta mixture into the prepared baking dish. Sprinkle the reserved 1/2 cup vegan cheese over the top.

Prepare breadcrumb topping:

• In a small bowl, mix breadcrumbs with 2 tbsp olive oil or melted dairy-free butter. Sprinkle evenly over the casserole.
• Bake: Bake in the preheated oven for 18–22 minutes, until bubbly and the top is golden-brown. For a crispier top, broil for 1–2 minutes while watching carefully.
• Rest and serve: Remove from oven and let rest 5 minutes. Garnish with chopped parsley and serve hot.

Love comforting, allergy-friendly dinners? Try this baked chicken mac & cheese with creamy vegan cheese tonight and make sure to leave a review below, star rating, and tag a friend who needs a cozy weeknight meal!

For more allergy friendly meals, tips, tricks and resources, join our community!

Disclaimer: This recipe is provided for informational purposes only. Check ingredient labels and product packaging for allergens, cross contamination warnings, and dietary suitability. Nutritional values are estimates and will vary by brands and substitutions; consult a registered dietitian or use a nutrition calculator for precise info. Follow safe food handling and cooking temperatures for poultry and other proteins.