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Allergy Safe Recipes

Cheezy Macaroni with Peas and Roasted Carrots

Cheezy Macaroni

By Joel and Mary Schaefer

Non-dairy macaroni and cheese is great comfort food for adults and kids alike. This version has a more grown-up air, with roasted carrots and peas. Adding yams provides a creamy texture, while vegan cheddar-style shreds transform the sauce into the ultimate classic American staple.

Serves: 4
Free of: gluten and all top allergens


  • 1 cup garnet yams (1 large yam or 2 small), washed
  • 14 oz carrots (approximately 4 medium carrots)
  • 1 tbsp olive oil
  • 1/4 tsp + 1/2 tsp kosher salt, divided
  • 2 1/2 cups (600 mL) dry gluten-free elbow pasta
  • 2 cups (475 mL) plain rice milk
  • 8 oz (about 2 cups) cheddar-style shreds, such as Daiya
  • 1 cup (250 mL) frozen peas, thawed
  • 1/8 tsp ground white pepper


  1. Preheat oven to 375° F. Place yams on baking sheet lined with foil or parchment paper. Bake 45-65 minutes, until done.
  2. Wash, trim and peel carrots. Roll cut (see Recipe Notes at end), until you have about 2 cups of cut carrots. Toss carrots with olive oil and 1/4 teaspoon salt. Spread out on parchment-lined baking sheet. Bake in oven, along with yams, for 20 minutes or until tender. Remove from oven and set aside.
  3. While vegetables bake, cook pasta according to manufacturer’s instructions. When pasta is al dente, drain and rinse under cold water and set aside. You should have 5 cups of cooked pasta.
  4. Peel yams, then place in a mixing bowl. Mash with a potato masher or fork.
  5. In a medium saucepan, combine rice milk and 1 cup of mashed yam. Bring to a simmer over medium heat, whisking occasionally.
  6. Reduce heat to low; add cheddar-style shreds and whisk frequently until melted, about 5 minutes.
  7. Add carrots and peas and cook 1 minute. Add pasta and cook for an additional minute. Add remaining salt and white pepper. Stir to combine. Turn off heat and let sit for 5 minutes before serving.

Recipe Notes: 

  • To roll-cut, place a peeled carrot on a cutting board. Make a diagonal cut to remove stem end. Holding the knife at a 45-degree angle, make the first cut. Roll carrot a half turn, keeping knife at same angle, and make another cut. Repeat with all carrots.
  • Roasted carrots elevate this dish. But to save time, you can use 2 cups of mixed frozen peas and carrots.
  • If you don’t like vegetables in your macaroni, simply omit and increased cooked pasta to 6 cups.


Joel and Mary Schaefer are the husband-and-wife team behind Allergy Chefs Inc. Joel, a certified chef de cuisine, is the former Special Dietary Manager at Walt Disney World who developed the food allergy program used across the Disney properties and cruise line. Mary is a certified executive pastry chef, and an expert in gluten-free baking. 

Food photography by Andrew Grinton Photography 

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