Milly Gaines
Gravy is a staple in many cuisines and is often used to enhance the flavour of meals. However, for those on a keto diet, the question of whether gravy is compatible with their dietary restrictions arises. Traditional gravy is typically made with flour or cornstarch as a thickening agent, which are high in carbohydrates and not keto-friendly. As a result, keto dieters have had to get creative, substituting flour and cornstarch with alternative thickeners such as xanthan gum, glucomannan powder, and even cream cheese to create a rich and delicious gravy that aligns with their keto diet.
Can you eat gravy on a keto diet?
| Characteristics | Values |
|---|---|
| Keto-friendly gravy thickeners | Glucomannan powder, Xanthan gum, Guar gum, Arrowroot powder |
| Keto-friendly gravy ingredients | Broth, Butter, Chicken broth, Beef stock, Vegetable stock, Worcestershire sauce |
| Keto gravy recipes | Keto brown gravy, Keto cornbread, Keto gravy with cream cheese, Keto gravy with xanthan gum |
| Keto gravy calories | 47kcal |
| Keto gravy carbohydrates | 1.1g |
| Keto gravy protein | 1.4g |
| Keto gravy fat | 4g |
| Keto gravy fiber | 0.3g |
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What You'll Learn
Keto gravy recipes
Traditional gravy is thickened with flour or starch, making it unsuitable for keto diets. However, there are several keto-friendly alternatives that can be used as thickeners, including xanthan gum, guar gum, glucomannan powder, and arrowroot powder.
Ingredients:
- Butter
- Turkey neck and giblets
- Vegetables (onions and celery)
- Chicken broth or bone broth
- Glucomannan powder
- Optional: dried thyme or sage
Instructions:
- Sauté the neck, giblets, and chopped vegetables in butter until the giblets are browned and the butter has deepened in color.
- Add in chicken or turkey broth and bring the mixture to a boil. Then, reduce the heat and simmer for at least 30 minutes. Use a slotted spoon to remove the neck and giblets.
- Once your bird has finished roasting, add all the juices and drippings from the roasting pan into the broth, making sure to scrape up the browned bits for extra flavor.
- Bring the pan of broth and juices to a boil again and cook until reduced by about one-quarter.
- Store the gravy in an airtight container in the fridge for up to 3 days or freeze for up to 3 months. Reheat gently over low heat when needed.
This keto gravy is so rich and delicious that you won't miss the carbs!
Variations:
For a quicker keto gravy option, you can use xanthan gum as a thickener. Simply add all the ingredients, including the xanthan gum, to a small pot and whisk until the xanthan is absorbed. Then, turn on the stove to medium-high heat and bring the mixture to a boil, continuing to whisk for one minute. This recipe works with any type of broth or meat drippings and can be served with low-carb biscuits or stuffing.
You can also experiment with other thickeners like guar gum or arrowroot powder, but be aware that they may affect the texture or taste of your gravy.
Nutritional Information:
Per serving (about 1/3 cup):
- Calories: 47 kcal
- Carbohydrates: 1.1g
- Protein: 1.4g
- Fat: 4g
- Fiber: 0.3g
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Keto gravy thickeners
Traditional gravy is thickened with flour or starch, which are not keto-friendly. However, there are several keto-friendly alternatives that can be used to thicken gravy.
One option is to use vegetable gums, such as xanthan gum, guar gum, or locust bean gum. These gums have zero net carbs and can be added to the gravy a little at a time until the desired consistency is achieved. However, it is important to note that too much gum can result in a slimy texture. Another gum-based alternative is glucomannan powder, which is a soluble plant fiber derived from the konjac root. Glucomannan is a strong thickening agent and a little goes a long way. It works best when mixed with cold water and added to the gravy once it has finished cooking.
Other keto-friendly thickeners include pureeing low-carb vegetables, such as cauliflower, and adding them to the gravy, or using cream cheese, heavy cream, or arrowroot powder.
When making keto gravy, it is important to start with cold or room-temperature ingredients and gradually bring them to a boil while continuously whisking. This helps prevent clumping and ensures a smooth texture. Additionally, ingredients like butter, giblets, vegetables, and broth can be added for flavor and volume.
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Keto gravy nutritional value
Traditional gravy is not keto-friendly as it is usually thickened with flour or starch, which are high in carbohydrates. However, keto gravy is possible, and there are several recipes available.
One recipe for keto gravy includes butter, beef stock, Worcestershire sauce, and a thickening agent. The butter is used for a richer texture and taste, and it is also keto-friendly. The beef stock acts as the flavorful base, but chicken broth can be used instead. The Worcestershire sauce adds a lot of complex flavor to the mix.
The thickening agent is the key to keeping the gravy keto-friendly. Traditional gravy uses flour or starch, but keto gravy can use xanthan gum, glucomannan, guar gum, or coconut flour. Xanthan gum is favored by some as it makes the gravy silky smooth and thick. Glucomannan is also favored as it is a great thickener and a little goes a long way. It is also less likely to clump than xanthan gum. Guar gum and coconut flour can be used, but the amount needed will vary.
Another recipe for keto gravy includes butter, broth, and turkey drippings. The butter is dairy-free, and the broth can be chicken, turkey, vegetable, or beef. The turkey drippings are the juices and fats left over from a roasted turkey. This recipe also uses xanthan gum as a thickening agent.
The nutritional value of keto gravy will vary depending on the ingredients used, measuring methods, and portion sizes. One recipe for keto brown gravy provides the following nutritional information per serving (3 tablespoons): 50 calories, 1g carbohydrates, 1g protein, 5g fat, 3g saturated fat, 12mg cholesterol, 184mg sodium, 1g sugar, 0.2g fiber, 9mg calcium, and 0.3mg iron. Another recipe provides the following nutritional information per serving (1/3 cup): 47 calories, 1.1g carbohydrates, 1.4g protein, 4g fat, and 0.3g fiber.
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Keto gravy storage
Storing keto gravy is simple and allows you to enjoy your creation for longer. The best way to store keto gravy is in an airtight container in the refrigerator. It will keep for up to 5 days, although some sources suggest 3 days.
To reheat the gravy, place it in a pan over low heat and whisk until warmed through. You can also freeze keto gravy. Place it in a shallow container and store it in the freezer for up to 2-3 months. When you are ready to enjoy it, bring it to room temperature and whisk to combine as you reheat.
Keto gravy is a great way to add flavour and richness to your meals without the carbs. By storing it correctly, you can enjoy it multiple times and with various dishes.
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Keto gravy serving suggestions
Keto gravy is a delicious addition to your holiday meals. It is rich and tasty, and you won't miss the carbs! Here are some serving suggestions to make the most of this keto-friendly treat.
Firstly, keto gravy is a perfect match for roast turkey or chicken. Drizzle it over a bacon-wrapped turkey or pour it generously over mashed cauliflower. It is a great way to add flavour to your holiday roast. You can also use keto gravy with keto cornbread or almond flour biscuits for a tasty treat.
If you are looking for a more substantial meal, try keto gravy with keto sausage gravy or keto broccoli salad. You can also make a keto gravy bowl with low-carb vegetables—any veggies are a good match for this gravy!
Keto gravy is also versatile enough to be used with a range of broths. You can use chicken, turkey, vegetable, or beef broth, depending on your preference. If you want to add some extra flavour, you can sauté the giblets and vegetables in butter before adding the broth.
Finally, you can store keto gravy in an airtight container in the fridge for up to three to five days. It can also be frozen for several months. So, make a big batch and enjoy it whenever you want to add some extra flavour to your keto meals!
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Frequently asked questions
Yes, you can eat gravy on a keto diet, but you need to make sure it's keto-friendly. Traditional gravy is typically made with flour or cornstarch, which are high in carbs.
To make keto gravy, you can use thickeners like xanthan gum, glucomannan powder, or arrowroot powder instead of flour or cornstarch. You can also use butter, beef or chicken stock, and Worcestershire sauce for flavour.
The best thickener for keto gravy depends on your preferences. Xanthan gum is a popular choice as it makes the gravy thick and silky smooth. However, some people find it gives the gravy a slightly slimy texture. Glucomannan powder is another good option that doesn't result in sliminess.
Keto gravy can be stored in an airtight container in the fridge for up to 3-5 days. It can also be frozen for up to 3 months.
