Rich Low-Lactose Mac and Cheese with Real Dairy Foods

Made with real dairy foods such as lactose-free milk and naturally low-lactose cheddar cheese, this quick 30-minute recipe is perfect for anyone who wants mac and cheese that’s gentle on digestion but big on flavor. The sauce comes together in minutes, and the panko topping adds an irresistible golden crunch.

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PREP TIME: 10 minutes

COOK TIME: 20 minutes

SERVINGS: 4-6

TOTAL TIME: 30 minutes

Ingredients

8 ounces elbow macaroni

1½ tablespoons butter

4 teaspoons all-purpose flour

2 cups lactose-free milk

1½ cup shredded cheddar cheese

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

½ cup panko crumbs

Notes

Source of recipe: Katharine Rosenthal, RDN

Related Recipes

Easy Creamy Mac and Cheese

Light Cheddar and Macaroni

Instructions

1. Bring a pot of salted water to a boil and cook the macaroni according to package directions. Drain and set aside.

2. In a medium saucepan, melt the butter over medium heat. Whisk in the flour and cook for about 1 minute until bubbly. Slowly whisk in the lactose-free milk, making sure there are no lumps. Cook for 3–4 minutes, stirring frequently, until the sauce thickens.

3. Remove the sauce from heat and stir in the cheddar cheese, garlic powder, onion powder, and salt until smooth.

4. Add the cooked macaroni to the cheese sauce and stir until fully coated.

5. Preheat the oven to 375°F. Pour the mac & cheese into a greased baking dish. Sprinkle the panko crumbs evenly on top. Bake for 10–12 minutes, or until the top is golden brown.

6. Let it cool slightly and enjoy!

FAQs About Lactose-free Dairy Foods

Q: What makes this mac and cheese recipe low-lactose?
A: This mac and cheese uses lactose-free milk and butter along with cheeses that are lower in lactose, so you still get a creamy, cheesy sauce with less digestive discomfort.

Q: Can people with lactose intolerance still enjoy this low-lactose mac and cheese?
A: Yes. It is designed for people with lactose intolerance by using lactose-free dairy foods, so many can enjoy classic mac and cheese flavor more comfortably.

Q: How can I customize this low-lactose mac and cheese for my family?
A: You can stir in add-ins like steamed broccoli, peas, spinach, or cooked chicken, and adjust the cheese blend or seasoning to match your family’s taste while keeping the low-lactose dairy base.