Milly Gaines
Gravy is often a staple at holiday meals, but traditional gravy is not keto-friendly due to its high carb content from flour and starch. However, there are several keto-friendly alternatives that can be used to thicken gravy, such as xanthan gum, glucomannan powder, and almond flour. These keto gravy recipes are smooth, savory, and can be made in just a few minutes, making them a perfect addition to any keto meal plan. Keto gravy can be stored in the fridge for up to 3-5 days or frozen for several months, making it a convenient option for those following a keto diet.
| Characteristics | Values |
|---|---|
| Carbohydrates | 1-1.1g |
| Protein | 0.1-1.4g |
| Fat | 3-4g |
| Fiber | 0.1-0.3g |
| Calories | 40-47kcal |
| Sugar | 0.4g |
| Cholesterol | 8mg |
| Sodium | 473mg |
| Potassium | 26mg |
| Vitamin A | 90IU |
| Vitamin C | 0.01mg |
| Calcium | 5mg |
| Iron | 0.1mg |
| Storage | Airtight container in Fridge for up to 3 days or freezer for 2-3 months |
| Reheating | Bring to room temperature, whisk to combine |
| Ingredients | Broth, meat drippings, glucomannan powder, xanthan gum, almond flour |
| Health Benefits | Weight loss, reduced cancer risk, reduced seizure risk, improved metabolism |
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What You'll Learn
Keto gravy recipes
Gravy is usually thickened with flour or starch, which are not keto-friendly. However, there are several keto-friendly alternatives that can be used to thicken gravy, including xanthan gum, glucomannan, guar gum, and arrowroot powder.
Ingredients:
- Butter
- Broth or drippings (chicken, turkey, veggie, beef, or bone broth)
- Xanthan gum
Instructions:
- Saute the giblets and vegetables in butter.
- Add in the broth or drippings and bring to a boil.
- Whisk in the xanthan gum until absorbed.
- Continue whisking and bring the gravy to a boil again.
- Cook for about five minutes, or until the desired consistency is reached.
Another keto gravy recipe uses glucomannan as a thickener:
Ingredients:
- Butter
- Turkey neck and giblets
- Vegetables (onions, celery)
- Chicken broth or bone broth
- Glucomannan powder
Instructions:
- Saute the neck, giblets, and vegetables in butter until browned.
- Add in the chicken broth and bring the mixture to a boil.
- Simmer for at least 30 minutes, then remove the neck and giblets.
- Add the juices and drippings from a roasted bird to the broth.
- Bring the broth and juices to a boil again and cook until reduced by about one quarter.
- Whisk in the glucomannan powder to thicken the gravy.
These keto gravy recipes are smooth, savory, and perfect for holidays or any time you're craving some delicious gravy!
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Keto gravy health benefits
Traditional gravy is not keto-friendly, as it is typically made with flour or starch, which are high in carbohydrates. However, keto gravy, made without flour, can offer several health benefits, especially for individuals following a ketogenic diet.
First and foremost, keto gravy helps maintain ketosis, a metabolic state in which the body burns fat for energy instead of carbohydrates. By keeping carbohydrate intake low, keto gravy supports weight loss and improves overall health. Additionally, keto gravy can contribute to stabilizing blood sugar levels, reducing the risk of diabetes complications and weight gain associated with spikes in blood sugar.
Keto gravy is also beneficial for individuals with a family history of seizures or neurodegenerative diseases. The ketogenic diet increases the production of ketones, which reduce cellular inflammation in the brain, thereby minimizing seizure risk. Higher levels of ketones also boost brain metabolism and protect against neurodegenerative conditions.
Furthermore, keto gravy promotes metabolic flexibility. A keto diet strengthens the metabolism, enabling it to efficiently fuel essential bodily functions such as blood circulation, hormone production, and digestion. Additionally, keto gravy can be a part of a cancer-preventative diet. While the direct link between keto gravy and cancer reduction requires further exploration, the ketogenic diet as a whole has been suggested to reduce the risk of certain types of cancer.
Lastly, keto gravy allows individuals to satisfy their cravings without compromising flavour or enjoyment. With its rich and creamy texture, keto gravy enhances the taste of various dishes, ensuring that those on a ketogenic diet do not feel restricted or deprived.
In conclusion, keto gravy provides numerous health benefits, including maintaining ketosis, stabilizing blood sugar, reducing seizure and neurodegenerative risks, boosting metabolic health, potentially lowering cancer risk, and satisfying cravings without sacrificing flavour.
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Keto gravy storage
When storing keto gravy, it is important to keep it in an airtight container or jar and store it in the refrigerator. The gravy will last for up to 3 to 5 days in the fridge. If you need to store the gravy for longer, you can freeze it. Place the leftover gravy in a shallow container and store it in the freezer for up to 2 to 3 months.
To reheat the keto gravy, take it out of the freezer and defrost it in the refrigerator. Then, place the gravy in a pan and heat it over low heat. If the gravy becomes too thick, you can add a small amount of broth to thin it out. It is important to continuously whisk the gravy while reheating it to ensure a smooth consistency.
Some recipes suggest bringing the gravy to room temperature before reheating, which can help to prevent separation. However, it is not necessary, and you can simply whisk the gravy to combine it as you reheat it over low heat.
By following these storage and reheating instructions, you can enjoy your keto gravy multiple times and ensure that it maintains its flavour and texture.
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Keto gravy thickeners
Traditional gravy is thickened with flour or cornstarch, which are high-carb and therefore not keto-friendly. However, there are several keto-friendly alternatives that can be used to thicken gravy without adding excess carbs.
One popular option is glucomannan, a soluble plant fibre derived from the konjac root. It is often sold as a dietary supplement in powder form. To use glucomannan as a thickening agent, it should be mixed with a bit of cold water and added to the gravy once it has finished cooking. It is important to use it sparingly as it continues to thicken as it cools.
Another option is xanthan gum, a vegetable gum that provides structure to keto baked goods and can also be used to thicken gravy. It should be used in small amounts and sprinkled into the gravy a little at a time to avoid clumping.
Guar gum, a plant fibre derived from the guar plant, is another keto-friendly thickening agent. It is commonly used in commercial baking and ice cream to improve texture and consistency, and it can also be used to thicken gravy.
In addition to these gum-based thickeners, pureeing or using a low simmer can also help to thicken gravy without adding any additional ingredients. This method requires a blender, food processor, or immersion blender to create a smooth texture.
When choosing a keto-friendly thickening agent for gravy, it is important to consider the desired texture and taste, as some options may result in a slimy or gummy consistency.
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Keto gravy calories and macronutrients
Traditional gravy is not keto-friendly as it is usually made with flour, which is high in carbohydrates. However, keto gravy typically has less than 1 gram of net carbs per serving. One recipe for keto gravy yields about 1/3 cup per serving, with 47 calories, 1.1 grams of carbohydrates, 1.4 grams of protein, 4 grams of fat, and 0.3 grams of fibre.
Keto gravy recipes typically use thickeners like xanthan gum, guar gum, glucomannan powder, or arrowroot powder. Glucomannan powder, in particular, is a good option as it makes the gravy thick and rich without any sliminess. It is a type of fibre extracted from the konjac root.
To make keto gravy, you can use butter, unsalted butter, or dairy-free butter, along with low-sodium broth or bullion cubes to make broth. Any animal or vegetable broth can be used, although chicken or beef broth is preferred for turkey gravy. You can also add pan drippings from proteins like turkey, beef, lamb, or chicken. For flavour, you can add soy sauce, a sweetener to create a mock Worcestershire sauce, tamari, garlic powder, onion powder, or fresh herbs.
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Frequently asked questions
Yes, you can eat gravy on a keto diet, but it must be a keto-friendly gravy. Traditional gravy is not keto-friendly as it is made using flour, which is high in carbs.
There are several keto-friendly gravy thickeners that can be used as alternatives to flour, such as xanthan gum, glucomannan powder, almond flour, and guar gum. Basic ingredients for keto gravy include broth, butter, and meat drippings.
Many people prefer glucomannan powder as it makes the gravy thick and rich, without any sliminess. Glucomannan is a natural, water-soluble, dietary fibre made from the root of the konjac plant.
Keto gravy can be stored in an airtight container in the fridge for up to 3-5 days or in the freezer for 2-3 months.
