One of the hardest dishes to make once you’ve removed gluten and dairy is macaroni and cheese. Even more so as you work to reduce glutamate since nutritional yeast is a source of free glutamate.  This recipe is good, but it does not taste like your typical mac and cheese, rather a comfort food replacement that looks like it. That being said, our son loves it!  We commonly serve it with a bit of protein and broccoli.  The Defined Dish inspired this recipe.


2 tbsp Ghee

1/4  Yellow Onion

1-16oz pkg Organic Frozen Butternut Squash or 1 Large (4 cups) Butternut Squash  (cut into 1″ cubes)

2 c.   Low Glutamate Broth

1/4 tsp Ground Mustard Seed

1/2 tsp  Chili Powder

1 (13 oz) Can Full-Fat Coconut Milk

16 oz Brown Rice Pasta (clean)

1 tsp. Himalayan or Sea Salt

Pepper to taste

Optional Toppings: Microgreens, ground herb meat, shredded chicken, broccoli, chives, etc.


Place ghee and yellow onion into a large pot over medium heat, and sautee until onions are slightly translucent. Add cubed butternut squash, broth, mustard seeds,  and chili powder.  Once the butternut squash is tender, add coconut milk and carefully blend until smooth and creamy with an immersion blender. Bring the mixture to a simmer, add the pasta and cook uncovered until the pasta has absorbed most of the sauce and is tender—seasoned with salt and pepper.


To keep this dish lower in glutamate, the ingredients are product specific; see linked items above. This dish is super starchy and should be served in limited quantities, as bad gut bugs love starchy foods.