Vegan Mac ‘n’ Cheese Cups


Mac ‘n’ cheese is even more fun as bite-size poppers. This healthier version of the kid-favorite food will make grown-ups happy, too. Vegan, gluten-free and full of hidden vegetables and other nourishing ingredients (nutritional yeast adds terrific flavor and nutrients), your family will love this recipe.

1 (16 ounce) package gluten-free macaroni noodles
2 white potatoes (½ pound), peeled and diced
1 carrot, peeled and diced
½ cup onion, diced
1 tablespoon olive oil
½ cup water, divided
¼ cup sunflower butter or nut butter (if tolerated)
1 teaspoon salt
½ teaspoon minced garlic
1/3 cup vegetable oil of choice
½ teaspoon Dijon or spicy brown mustard
¼ teaspoon yellow mustard powder
1 tablespoon lemon juice
2 teaspoons nutritional yeast, more for sprinkling on top, optional
¼ teaspoon cayenne pepper
-Dash of black pepper

1. Preheat oven to 425°F. Generously grease 4 nonstick mini-muffin tins (12 cups each), covering entire baking surface.

2. Prepare macaroni noodles according to package directions. Rinse with cool water and drain.

3. In a large non-stick skillet, place potatoes, carrot, onion, olive oil and ¼ cup water. Cover and cook over medium heat, stirring occasionally. If needed, add ¼ cup additional water as vegetables cook to keep them from drying out. Once vegetables are fork-tender, transfer them to a blender or food processor and pulse until smooth.

4. Add sunflower butter, salt, garlic, vegetable oil, mustard and mustard powder, lemon juice, nutritional yeast (if using) and peppers. Pulse until ingredients are fully integrated and mixture is smooth. Taste and add more of any particular ingredient to adjust taste to your preference. Thin with a bit more hot water, if necessary.

5. Pour sauce over cooked macaroni noodles, stirring to coat evenly.

6. Spoon macaroni and “cheese” mixture into prepared muffin cups, packing them in a bit to compress. Sprinkle extra nutritional yeast on top (if desired).

7. Place in preheated oven and bake 10 minutes or until sizzling. Remove from oven and allow to cool 5 minutes. Run a knife around the rim of each cup to loosen. Remove with a spoon or rubber spatula.

Each serving contains 61 calories, 3g total fat, 0g saturated fat, 0g trans fat, 0mg cholesterol, 51mg sodium, 9g carbohydrate, 0g fiber, 0g sugars, 0g protein, 5Est GL.

TIP This nutritious “cheese” sauce is great as nacho cheese for chips or dip. Thin the sauce with hot water until it’s the consistency you desire.




Each serving contains calories, total fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fiber, sugars, protein.