Thickening Keto White Sauce: Tips And Tricks

Thickening a white sauce on keto is easy and can be done in a few different ways. A traditional bechamel sauce is made with a white roux that is quite high in carbs due to the flour. However, you can make a keto-friendly bechamel sauce by substituting flour with cream cheese, or by using xanthan gum, a plant-based thickening agent. Another option is to use a slurry, which is a mixture of water and flour/starch that is added at the end of cooking. This method does not add flavour to the sauce like a roux does. Finally, you can also use dairy products such as cheese, heavy cream, cream cheese, or sour cream to thicken the sauce and add a richer, creamier taste.

Xanthan gum: a plant-based thickening agent

Xanthan gum is a plant-based thickening and stabilising agent. It is a flavourless, microbial polysaccharide produced by the fermentation of sugar by the bacterium *Xanthomonas campestris*, which is found on cabbage.

Xanthan gum is a popular ingredient in gluten-free cooking, as it acts as an emulsifier, encouraging liquids that do not usually mix to combine. It also increases the viscosity of liquids and batters.

Xanthan gum is a useful ingredient for those on a keto diet as it has zero net carbs and only a little is needed to achieve the desired consistency. It is also a good option for those with severe allergies as it is derived from sugar, rather than wheat, corn, soy or dairy. However, it is important to note that xanthan gum is made with things like corn or soy, so those with allergies to these ingredients may want to avoid it.

When using xanthan gum, it is important to add it in small amounts, sprinkling it slowly into the mixture. It is also important to blend it thoroughly for at least 30 seconds, as it will clump together if not constantly in motion. Xanthan gum thickens instantly, so you will need to work quickly.

The amount of xanthan gum needed will depend on the desired consistency of the sauce. For a thin sauce, a ratio of 0.1% to 0.3% works best, whereas thicker sauces require a ratio of 0.3% to 1%.

Xanthan gum is a versatile ingredient that can be used in both hot and cold dishes, including sauces, soups, creams, smoothies, dough, batter, and even cosmetics!

Cassava flour: a grain-free flour

Cassava flour is a grain-free flour created from the cassava root plant. It is a great 1:1 substitute for regular flour, although sometimes it takes a little tweaking. It is a gluten-free alternative to wheat flour and is used in baking and cooking. It is also used to make pasta dough and to thicken sauces, gravies, or pie fillings.

Cassava flour is made by grating the cassava root into small pieces, drying it out, and grinding it into a fine powder. It has a mild, nutty flavour and a fine texture, making it perfect for gluten-free cooking.

When using cassava flour, it is important to note that it absorbs more liquid than wheat flour, so you may need to use less cassava flour than you would wheat flour in a recipe. It is also a very dusty flour, so be gentle when adding it to your mixture.

Cassava flour can be purchased in the health food section of larger supermarkets, specialty health food stores, and online retailers.

Glucomannan: a soluble plant fibre

Glucomannan is a soluble plant fibre derived from the konjac plant root. It is a powerful thickening agent that can be used to create keto-friendly noodle replacements and thicken soups, stews, gravies, and sauces.

Glucomannan has zero net carbs and is an excellent alternative to traditional high-carb thickeners such as flour or cornstarch. When using glucomannan, it is important to use it sparingly as it has a strong thickening effect, and recipes thickened with glucomannan will continue to thicken as they cool.

To use glucomannan, simply mix it with a small amount of cold water and add it to your soup, stew, or gravy once it has finished cooking. Glucomannan can also be used in baked goods to make them softer and more flexible.

In addition to its thickening properties, glucomannan is also known for its health benefits. It has been shown to improve digestive health, lower cholesterol and blood sugar levels, and promote weight loss.

When using glucomannan, it is important to be cautious as it can absorb a large amount of water, so it is important to use the correct amount to avoid making your dish too thick.

Ingredients:

• 1/2 cup (4 oz) cream cheese
• Salt and pepper, to taste
• Glucomannan powder
• Cold water

Instructions:

• Add the cream cheese, heavy cream, and water to a saucepan and cook over low heat until the cream cheese has melted.
• In a separate bowl, temper an egg yolk by adding a small amount of the cream mixture and mixing well.
• Add the tempered egg yolk to the saucepan, stirring constantly, until the sauce has thickened.
• Season with salt and pepper to taste.
• To thicken the sauce further, mix a small amount of glucomannan powder with cold water and add it to the sauce, stirring continuously.

This keto-friendly white sauce is perfect for lasagna, moussaka, or as a sauce for meat, fish, or vegetables. It is a versatile and delicious alternative to traditional white sauce, which is often high in carbs due to the use of flour.

Dairy-based thickeners: cheese, cream, etc

Dairy-based thickeners are a great way to add fat, protein, and a thicker, richer, and creamier taste to your keto white sauce. Here are some options to consider:

Cheese

Cheese is a delicious and effective way to thicken your keto white sauce. You can add shredded or grated cheese to your sauce and stir it through until melted and combined. Cheese adds a lovely salty, savoury flavour to your sauce and is a great option if you're looking for a sharper taste. It's best to use harder cheeses, such as cheddar, parmesan, or gruyere, as they tend to melt more easily and create a smoother sauce.

Cream Cheese

Cream cheese is another excellent dairy-based thickener for keto white sauce. It adds a rich, creamy texture and a tangy flavour. When making a keto bechamel sauce, you can use cream cheese as a thickener instead of flour. For a cup of heavy cream, you'll need about three ounces of cream cheese. However, if you prefer a thicker sauce, you can always add a little more.

Heavy Cream

Heavy cream is a versatile ingredient that can be used to thicken various keto dishes, including white sauce. It adds a luxurious, creamy texture and a subtle sweetness to your sauce. When making a keto bechamel, you can use heavy cream as your liquid base, creating a rich and indulgent sauce.

Sour Cream

Sour cream is another dairy product that can help thicken your keto white sauce while adding a tangy flavour. It has a similar effect to heavy cream, creating a rich and creamy sauce. Sour cream is an excellent option if you want a slightly sharper taste to your sauce.

Cream

Cream is a keto-friendly dairy product that can be used to thicken sauces and add a creamy texture and subtle sweetness. It is often used as a base for keto white sauces, providing a rich and indulgent mouthfeel.

Remember, when using dairy-based thickeners, it's important to add them gradually and stir continuously to ensure they are fully incorporated into your sauce without any lumps.

Agar agar: a plant-based substitute for gelatin

Agar agar, also known as kanten, is a plant-based gelatin derived from seaweed. It is a flavourless, jelly-like substance with a semi-translucent appearance. It is sold in powder, flake, bar, and strand form, and is a popular ingredient in Japanese cuisine.

How to Use Agar Agar

Agar agar is a suitable substitute for gelatin in recipes that require a thickening or stabilising agent. It is a popular ingredient in vegan cooking, as it is derived from algae and contains no animal products.

Agar agar is typically used in cold applications such as desserts, gelatins, puddings, sauces, and soups. It can also be used to make jams, as it is effective in small amounts and produces a jammy texture.

To use agar agar, it must first be dissolved in water and then boiled. It cannot be dissolved directly into other liquids or foods. For best results, dissolve the agar in a small saucepan over medium-high heat, bring to a boil, and then simmer for around five to seven minutes, or until the mixture has slightly thickened.

The amount of agar agar required depends on its form and the recipe. For example, when using agar powder, a ratio of 1:1 can be used as a substitute for gelatin. However, when using flakes, it is recommended to use one-third of the amount of gelatin specified in the recipe.

Agar agar is a useful ingredient for those following a keto diet as it can be used to thicken sauces without adding carbohydrates or dairy. It is important to note that agar agar-based sauces will need to be allowed to cool to achieve the desired thickness.

Frequently asked questions