Cook the pasta according to the package instructions. Drain, rinse and set aside.
Melt the butter in a medium pot over medium heat. Add the flour, whisk until combined, then pour in the water and the milk and whisk until smooth and just thickened.
Add the pasta, black pepper, garlic, paprika and pinch of salt and bring to simmer. Cook for 5 minutes and turn the heat to low. Toss the grated Cheddar cheese and keep stirring until the mixture is smooth.
Preheat the oven to 190°C ~375°F. Line a 6-cup muffin tin with paper liners. Spray the pan and the liners with non-stick cooking spray.
Scoop the mixture into the prepared muffin tin. Sprinkle the tops of the muffins with gluten free breadcrumbs and bake for 15-20 mins or until the pasta is bubbling and golden.
In the meantime, in a medium saucepan, combine the tomatoes, chopped onion, garlic, olive oil, oregano, black pepper and paprika. Lower the heat and steady simmer for about 45 minutes, or until the oil float free of the tomatoes. Stir for another 15-20 minutes, then remove from heat and discard the onion. Add a pinch of salt.
Remove from the oven and sprinkle fresh chopped parsley on the top. Serve immediately with the Marinara sauce.
Bon Appetit!