> ## Content Index > Fetch the complete content index at: https://thatpaleochick.com/llms.txt > Use this file to discover other available public pages before exploring further. # Paleo Mac and Cheese with Cassava Elbows and Cashew Cheese Sauce - URL: https://thatpaleochick.com/paleo-mac-and-cheese-cassava-cashew/ - Published: 2026-11-08T05:19:54.000Z - Updated: 2026-11-08T05:19:54.000Z - Description: Classic mac and cheese, the creamy, golden, comfort-food kind, made entirely with real, paleo ingredients. Cassava flour elbows replace the wheat pasta, and a blended cashew sauce seasoned with nutritional yeast, smoked paprika, and mustard delivers that rich, cheesy pull without any dairy. This is - Author: Krista Wade - Tags: Recipe, Paleo, Side Dish, Gluten-Free, Grain-Free, Vegetarian, Sugar-Free, Anti-Inflammatory, Cassava, Cashew, Pasta, Comfort Food, Mac and Cheese, Cheese Sauce, Nut-Based Sauce, Nutritional Yeast, Celiac-Friendly Mac and cheese is one of those dishes that people assume is just gone when they go paleo. The pasta, the cheese sauce, both off the table, right? Not exactly. The two ingredients doing all the heavy lifting here are cassava flour and raw cashews, and once you taste what they do together, you will stop feeling like you are missing anything. Cassava flour is the swap for wheat pasta. It is made from whole yuca root, it is grain-free and nut-free, and it handles like a real dough. Rolled, cut, and boiled, it gives you an elbow that holds its shape in sauce without turning to mush. The texture is slightly more tender than semolina pasta, softer, a little denser, but it coats with sauce exactly the way you want it to. The cheese sauce is where people get skeptical, and I get it. But here is what actually happens when you blend soaked cashews with coconut milk, nutritional yeast, smoked paprika, and a hit of mustard: you get something rich, golden, and savory that wraps around the pasta and tastes like comfort food. The nutritional yeast brings that nutty, umami depth that mimics aged cheese (it even has a naturally occurring cheesy flavor that food scientists have studied, no magic, just real food chemistry). The turmeric adds the color. The smoked paprika adds the warmth. The apple cider vinegar adds the sharp edge you expect from a cheddar sauce. This is a side dish that earns its place on the table. Kids do not look at it sideways. Adults come back for seconds. --- ## Nutritional Benefits ### Cassava Flour - Cassava flour is made from the whole yuca root and is naturally gluten-free and grain-free, making it a useful wheat substitute for people eating paleo or avoiding gluten. - It provides resistant starch, which research suggests may support digestive health by feeding beneficial gut bacteria (source: Gut Microbes journal, 2020). - It is higher in carbohydrates than almond or coconut flour, which is part of why it functions so similarly to wheat dough, it is a real, starchy whole food. ### Raw Cashews - Cashews are a good source of monounsaturated fats and minerals including magnesium, copper, and manganese (source: USDA FoodData Central). - Their high fat and low fiber content, compared to other nuts, is exactly what makes them blend into a smooth, creamy sauce, a genuinely functional paleo ingredient, not just a trend. - Research published in the American Journal of Clinical Nutrition suggests that diets including nuts may be associated with improved cardiovascular markers, though whole dietary patterns matter most. ### Nutritional Yeast - Nutritional yeast is a deactivated yeast that is naturally rich in B vitamins, including B1, B2, B3, and B6, and many commercial varieties are fortified with B12 (source: NIH Office of Dietary Supplements). - It provides a savory, umami flavor that makes it effective as a dairy-free cheese substitute, and it contributes a small amount of complete protein per serving. - It is gluten-free in its natural form, though people with sensitivities should check that the brand they purchase is processed in a gluten-free facility. ### Full-Fat Coconut Milk - Full-fat coconut milk adds creaminess and body to the sauce while keeping it completely dairy-free. - It contains medium-chain triglycerides (MCTs), particularly lauric acid, which some research suggests may be metabolized differently than long-chain fats, though the overall health picture depends on the full diet context (source: Journal of Nutritional Science, 2016). - Using canned full-fat coconut milk (not "lite") is key here, the fat is what gives the sauce its rich, velvety consistency. --- ## FAQs ### Can I use a store-bought cassava pasta instead of making the elbows from scratch? Yes, and honestly for a weeknight side dish it is a great shortcut. Look for cassava flour-based pasta at natural grocery stores or online. Just check the ingredient label, some brands blend cassava with other flours. Cook it slightly under the package time since it will finish in the warm sauce. ### My sauce came out grainy. What went wrong? This almost always means the cashews were not soaked long enough, or your blender is not quite powerful enough to get them fully smooth. Soak for at least 4 hours, ideally overnight. If you have a standard blender rather than a high-speed one, blend longer and add an extra splash of coconut milk to help it move. Straining the sauce through a fine mesh sieve before heating also works. ### Is this Whole30 compliant? Nutritional yeast is a gray area on Whole30, the official program does not explicitly prohibit it, but some people avoid it for personal reasons during a reset. The cassava elbows made from scratch with the eggs and cassava flour are compliant. If you are being strict, check your mustard label for wine or sugar, and use compliant coconut milk with no guar gum or added sugar. ### Can I make the sauce ahead of time? Absolutely. Blend the sauce and store it in a sealed jar in the fridge for up to four days. It will thicken as it chills, just warm it gently in a saucepan with a splash of water or coconut milk and stir until it loosens back up. The cassava elbows are best cooked fresh, though. ### My cassava dough cracked when I tried to roll it. What do I do? Add water, one teaspoon at a time, and knead it in. Cassava flour absorbs liquid differently depending on the brand and even humidity, the dough should be smooth and pliable. If it tears or cracks when you roll it, it needs more moisture. If it sticks to everything, dust your surface with a little more cassava flour. ### Can I bake this like a classic baked mac and cheese? Yes, with a note. Spoon the sauced elbows into an oven-safe dish and bake at 375°F for about 15 minutes. The top will set and get a little golden. The sauce will thicken considerably in the oven, so add a generous pour of extra coconut milk before baking to keep it from drying out. --- If you made this, I want to know how it went. Drop a comment below and tell me if your people knew it was paleo, or if they just went back for more without asking questions. Rate the recipe, pin it, and tag me if you share it. This one deserves to be in your regular rotation. How did your **Paleo Mac and Cheese with Cassava Elbows and Cashew Cheese Sauce** turn out? Tag **@ThatPaleoChick** and share it! #paleocomfortfood #dairyfreemacandcheese #cassavaflour #cashewcheese #glutenfreepasta #paleorecipes #grainfree #realfoodkitchen ## Paleo Mac and Cheese with Cassava Elbows and Cashew Cheese Sauce Classic mac and cheese flavors, creamy, golden, a little sharp, made entirely with real food. Cassava flour elbows hold their shape like the real thing, and a roasted cashew sauce seasoned with nutritional yeast, mustard, and smoked paprika delivers that rich, cheesy pull without a drop of dairy. - Prep time: 20 min - Cook time: 25 min - Total time: 45 min - Servings: 4 servings ### Ingredients - FOR THE CASSAVA ELBOWS: - 1 1/2 cups cassava flour, sifted - 1/2 teaspoon fine sea salt - 2 large eggs - 2 tablespoons avocado oil - 3 to 5 tablespoons cold water, added one tablespoon at a time - FOR THE CASHEW CHEESE SAUCE: - 1 1/2 cups raw cashews, soaked at least 4 hours and drained - 1 cup full-fat coconut milk (canned, shaken well) - 1/4 cup nutritional yeast - 2 tablespoons avocado oil - 1 tablespoon fresh lemon juice - 1 teaspoon apple cider vinegar - 1 teaspoon Dijon mustard, not strictly paleo if it contains wine or non-compliant vinegar; use a compliant paleo mustard or 1/2 tsp dry mustard powder - 1 teaspoon garlic powder - 1/2 teaspoon onion powder - 1/2 teaspoon smoked paprika - 1/4 teaspoon turmeric (for color) - 3/4 teaspoon fine sea salt, plus more to taste - Pinch of cayenne pepper - FOR SERVING: - 1/4 teaspoon smoked paprika, for dusting - Fresh flat-leaf parsley, chopped (optional) ### Instructions 1. SOAK THE CASHEWS: If you have not soaked your cashews yet, place them in a bowl, cover with cold water, and soak for at least 4 hours (or up to overnight). Drain and rinse well. Soft cashews blend into a truly smooth, creamy sauce, do not skip this step. 2. MAKE THE CASSAVA DOUGH: In a large mixing bowl, whisk together the sifted cassava flour and salt. Make a well in the center and add the eggs and avocado oil. Mix with a fork until shaggy, then work the dough with your hands, adding cold water one tablespoon at a time until the dough is smooth and pliable but not sticky. It should feel like soft playdough, not crumbly, not wet. 3. SHAPE THE ELBOWS: Divide the dough into 4 portions. Roll each portion into a rope about 1/4 inch thick on a clean, lightly cassava-floured surface. Cut into 1/2-inch pieces. To form the elbow curve, press each piece gently against the back of a fork or a gnocchi board and curl it slightly with your thumb. Place finished elbows on a parchment-lined baking sheet in a single layer. 4. BOIL THE ELBOWS: Bring a large pot of well-salted water to a rolling boil. Add the cassava elbows in batches and cook for 3 to 4 minutes, until they float and are just tender but still have a little bite. Remove with a slotted spoon and set aside. Do not overcook, cassava pasta softens quickly. 5. BLEND THE CHEESE SAUCE: Add the drained cashews, coconut milk, nutritional yeast, avocado oil, lemon juice, apple cider vinegar, mustard, garlic powder, onion powder, smoked paprika, turmeric, salt, and cayenne to a high-speed blender. Blend on high for 60 to 90 seconds until completely smooth and creamy. Taste and adjust salt or lemon juice as needed. 6. BUILD THE MAC AND CHEESE: Pour the cashew cheese sauce into a large skillet or saucepan over medium-low heat. Warm, stirring gently, for 2 to 3 minutes. Add the cooked cassava elbows and fold everything together until the pasta is fully coated and the sauce is hot and thick. If the sauce thickens too much, add a splash of warm water or coconut milk and stir to loosen. 7. SERVE: Spoon into bowls or a serving dish. Dust with smoked paprika and scatter fresh parsley on top if using. Serve immediately while the sauce is at its creamiest. ### Nutrition per serving - Calories: 420 - Total Fat: 22g - Carbohydrates: 48g - Protein: 10g - Dietary Fiber: 3g - Sugar: 4g