Milly Gaines
White sauce is a classic recipe made from butter, milk, and flour. However, the traditional recipe is not keto-friendly due to its high flour content. Luckily, there are many keto-friendly alternatives to this sauce that are just as delicious and creamy as the original. These recipes usually involve using cream cheese, heavy cream, and water, and can be seasoned with salt, pepper, nutmeg, and garlic to taste. This keto-friendly white sauce is a great addition to many meat, fish, and vegetable dishes, and can be made in just 10 minutes!
| Characteristics | Values |
|---|---|
| Carbohydrates | 2g |
| Net Carbohydrates | 2.2g |
| Calories | 214-389kcal |
| Protein | 3-6g |
| Fat | 21-39g |
| Saturated Fat | 12-24g |
| Cholesterol | 120-124mg |
| Sodium | 105-384mg |
| Carbohydrates | 2g |
| Fiber | 0-1g |
| Sugar | 0-1g |
| Vitamin A | 1375IU |
| Vitamin C | 0.2mg |
| Calcium | 156mg |
| Iron | 0.2mg |
| Storage | Refrigerate in an airtight container for up to 3 days |
| Uses | Drizzle over steak, veggies, chicken, or seafood |
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What You'll Learn
- Keto white sauce is a low-carb substitute for traditional béchamel sauce
- It's made with cream cheese, heavy cream, butter, salt, and nutmeg
- It can be used in lasagna, moussaka, or as a cheese sauce
- It can be made ahead of time and stored in the fridge for up to a week
- Other keto-friendly sauces include keto BBQ sauce, keto alfredo sauce, and keto cheese sauce
Keto white sauce is a low-carb substitute for traditional béchamel sauce
White sauce, or béchamel, is a classic recipe made from butter, milk, and flour. This flour base makes it unsuitable for a keto diet. However, it is possible to make a creamy and thick keto white sauce, or béchamel sauce, without the addition of flour or starch. This keto-friendly version is made with cream cheese, heavy cream, and butter, and seasoned with salt and nutmeg. The cream cheese acts as a thickening agent, replacing the flour in the traditional recipe.
This keto white sauce is a perfect substitute for the traditional béchamel sauce, as it has a similar mouthfeel and is made with "real" ingredients, containing no thickeners or artificial additives. It is also incredibly versatile and can be used in a variety of dishes. The sauce can be drizzled over meat, fish, or vegetables, or used as a base for other sauces like cheese sauce or alfredo.
To make this keto white sauce, simply melt butter and cream cheese in a saucepan over medium-low heat, whisking constantly until creamy. Then, whisk in heavy cream and bring the mixture to a simmer. Finally, remove the sauce from the heat and season with salt and ground nutmeg to taste. This sauce can be made ahead of time and stored in the fridge for up to a week.
The keto white sauce is a delicious and easy way to add some variety to your keto diet. With just a few simple ingredients and 10 minutes of your time, you can create a versatile sauce that will elevate any dish, from lasagna to grilled chicken. So, if you're looking for a low-carb substitute for béchamel sauce, this keto white sauce is definitely worth trying!
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It's made with cream cheese, heavy cream, butter, salt, and nutmeg
White sauce, or Bechamel, is a classic recipe made from butter, milk, and flour. However, this combination is not keto-friendly. To make a keto-friendly white sauce, you can use cream cheese, heavy cream, butter, salt, and nutmeg. This sauce is a perfect accompaniment to many meat, fish, and vegetable dishes.
To make this keto-friendly white sauce, start by chopping your cream cheese and butter into smaller pieces so that they melt more easily. Next, add them to a saucepan along with the heavy cream and place over low heat. Keep stirring gently until the cream cheese and butter melt and the mixture becomes smooth.
Now, add the shredded cheese and spices and continue whisking until all the cheese has melted. Remove the saucepan from the heat and transfer the sauce into a mixing bowl. Your keto-friendly white sauce is now ready to be served immediately or stored for later.
This sauce can be stored in an airtight container in the refrigerator for up to a week. To reheat, simply microwave the sauce for 30-45 seconds or use a small saucepan. Enjoy this rich and creamy keto-friendly sauce with your favourite dishes!
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It can be used in lasagna, moussaka, or as a cheese sauce
White sauce, or Bechamel, is a classic recipe made from butter, milk, and flour. Traditional bechamel sauce is not keto-friendly due to the high carb content of flour. However, it is possible to make a delicious keto-friendly version by substituting flour with cream cheese, which acts as a thickening agent. This keto white sauce is perfect for lasagna, moussaka, or as a base for a cheese sauce.
To make keto bechamel, simply melt butter and cream cheese in a saucepan over medium-low heat, whisking constantly until creamy. Then, whisk in heavy cream and bring the mixture to a simmer. Finally, remove the sauce from the heat and season with salt and ground nutmeg to taste. This sauce can be made ahead of time and stored in the fridge for up to a week. When ready to use, simply heat it up and whisk in some additional heavy cream to achieve the desired consistency.
Keto bechamel is incredibly versatile and can be used in a variety of dishes. For those craving a cheesy sauce, simply add some shredded mozzarella or cheddar cheese to the basic keto bechamel recipe. This cheese sauce is perfect for drizzling over steaks, vegetables, chicken, or even seafood. It can also be used as a dip for shrimp, lobster, or crab, adding richness and flavor to keto-friendly seafood dishes.
For those who enjoy lasagna or moussaka, keto bechamel is a perfect low-carb alternative to traditional white sauce. It can be made ahead of time and added to low-carb lasagna sheets and baked, holding the dish together beautifully. The sauce can also be used as a base for a cheese sauce, such as Gruyère and Parmesan, which can be poured over vegetables like cauliflower for a decadent touch.
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It can be made ahead of time and stored in the fridge for up to a week
Keto-friendly white sauce, or Bechamel, can be made ahead of time and stored in the fridge for up to a week. This sauce is a great keto substitute for the classic recipe, which is usually made with butter, milk, and flour. For a keto version, simply replace the flour with cream cheese, which acts as a thickener.
To make the sauce, melt butter and cream cheese over medium-low heat in a small saucepan, whisking constantly until creamy. Then, whisk in heavy cream and bring the mixture to a simmer. Remove from the heat and season with salt and ground nutmeg to taste. You can also add pepper, garlic, onion, or bay leaves for extra flavor.
When stored in the fridge, the sauce will thicken over time. To thin it down, simply heat it up in a saucepan and whisk in some heavy cream until it reaches your desired consistency.
This keto white sauce is a versatile addition to many dishes. Use it for lasagna, moussaka, or add some cheese to make a creamy cheese sauce. You can also pour it over sautéed vegetables, meat, or fish.
While this sauce can be made ahead of time and stored, it is best enjoyed fresh or within a few days of refrigeration.
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Other keto-friendly sauces include keto BBQ sauce, keto alfredo sauce, and keto cheese sauce
There are several keto-friendly sauces that you can add to your meals to enhance the flavour. Some of the popular ones include keto BBQ sauce, keto alfredo sauce, and keto cheese sauce.
Keto BBQ sauce is a sugar-free sauce that can be prepared in just a few minutes. It requires no cooking and can be prepared by whisking together the ingredients. You can use unsweetened ketchup as the base of the sauce or whisk together tomato paste with water. You can also add a brown sugar substitute, such as Swerve Brown, to make the sauce sweet. For spiciness, you can add chipotle powder or chile powder.
Keto alfredo sauce is another delicious option that is perfect for low-carb pasta, vegetables, or proteins. This sauce uses only a few simple ingredients, such as parmesan cheese, cream cheese, garlic, and heavy cream. It has a creamy, garlicky, and cheesy flavour and can be prepared in about 15 minutes.
Keto cheese sauce is also easy to make and can be used for dipping or smothering vegetables like broccoli and cauliflower. It uses similar ingredients to the alfredo sauce, including heavy whipping cream, cream cheese, butter, and cheddar cheese. You can also add salt to taste.
These sauces are perfect for those on a keto or low-carb diet, as they are tasty and can be prepared quickly with easily accessible ingredients.
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Frequently asked questions
Yes, you can eat white sauce on keto. A traditional béchamel sauce is made with a white roux that is high in carbs due to the flour. However, you can make a keto-friendly version by substituting flour with cream cheese to thicken the sauce.
You will need butter, cream cheese, heavy cream, and salt and ground nutmeg to taste. You can also add pepper, garlic, onion, or bay leaves for extra flavor.
First, melt butter and cream cheese over medium-low heat in a small saucepan, whisking constantly until creamy. Then, whisk in heavy cream and bring to a simmer. Finally, remove from the heat and add salt and ground nutmeg to taste.
Keto white sauce is incredibly versatile. You can use it for lasagna, moussaka, cheese sauce, or pour it over sautéed vegetables, meat, and fish.
Keto white sauce can be made ahead of time and stored in a covered container in the fridge for up to a week. Keep in mind that the sauce will thicken over time, so you may need to thin it down by heating it up and whisking in some heavy cream.
