Ingredients

• 1 tbsp olive oil
• 2 large yellow onions, thinly sliced
• 3 garlic cloves, minced
• 8 oz whole wheat fusilli or low-carb pasta (e.g., chickpea or shirataki)
• 1 (13.5 oz) can light coconut milk (or unsweetened cashew milk for nuttier tone)
• 2 tbsp nutritional yeast (for cheesy umami)
• 1 tsp Dijon mustard (adds depth & brightness)
• ¼ tsp nutmeg (optional but lovely)
• Salt & black pepper to taste
• ¼ cup grated Parmesan or vegan Parmesan (optional, for topping)
• Fresh thyme or parsley, chopped (garnish)

Instructions

Caramelize onions: Heat oil in an oven-safe skillet over medium-low. Add onions and a pinch of salt. Cook 25–30 min, stirring occasionally, until deep golden-brown and sweet. Add garlic in last 2 min.
Meanwhile, cook pasta al dente; drain, reserving ¼ cup water.
Preheat oven to 375°F (190°C).
Stir coconut milk, nutritional yeast, Dijon, nutmeg, salt, and pepper into onions. Simmer 3–4 min until slightly thickened.
Fold in cooked pasta and a splash of reserved water if needed.
Transfer to baking dish (or keep in skillet if oven-safe). Top with Parmesan (if using).
Bake uncovered 15–18 min until bubbly and lightly golden at edges.
Rest 5 min. Garnish with fresh herbs and serve warm.