Thickening Keto Cream Sauce: Tips And Tricks

Thickening a cream sauce while on a keto diet can be challenging, especially if you're used to using flour or cornstarch. However, there are several low-carb alternatives that can help you achieve the desired consistency without compromising your keto goals. Here are some of the best options:

- Glucomannan Powder: Derived from the konjac plant root, this tasteless, high-fibre powder is an excellent thickening agent. It has numerous health benefits, including improved digestion, better cholesterol levels, and appetite control.

- Xanthan Gum: This gluten-free thickener is commonly used in baking and can be added to liquids to create a thicker consistency. It also has health benefits, such as lowering blood sugar and reducing cholesterol.

- Guar Gum: Derived from guar beans, this powder is another gluten-free option. It is high in dietary fibre and has similar properties to xanthan gum.

- Almond Flour: A versatile thickener that can be used in place of regular flour in most recipes. It adds healthy fats and fibre to your dishes.

- Chia Seeds: When mixed with water, chia seeds form a thick gel, making them ideal for thickening sauces and puddings. They are also packed with health benefits, including omega-3 fatty acids and fibre.

- Flaxseed: Ground flaxseed, or flaxseed meal, acts as a binding agent in recipes. It is high in omega-3 fatty acids, vitamins, minerals, and antioxidants, making it a nutritious thickening option.

- Heavy Cream: Adding heavy cream to your sauce can give it a richer, creamier texture. It is low in carbs and high in good fats, making it keto-friendly.

- Cream Cheese: Cream cheese can be used as a thickening agent in baked goods, sauces, and even gravy. It adds a decadent touch to your dishes without the carbs of traditional thickeners.

- Coconut Cream: Coconut cream is a delicious, nutty alternative to heavy cream or cream cheese. It is ideal for smoothies, desserts, and adding a creamy texture to Indian dishes.

- Psyllium Husk: This high-fibre option is excellent for gut health and can effectively thicken sauces and baked goods. However, use it sparingly to avoid digestive issues.

Use coconut flour

Coconut flour is a tasty vegan thickener that tastes a bit like cake and is much healthier than conventional flour. It has lots of fibre and protein but very few carbohydrates, which makes it a wonderful low-carbohydrate thickener. It is used in all kinds of baking, such as pies, puddings, cookies, smoothies, and truffles.

To make a low-carbohydrate white sauce, melt two tablespoons of coconut oil, which has plenty of healthy fats that are easily turned into energy. Next, add two tablespoons of coconut flour and stir it into the coconut oil until the two are thoroughly mixed. Finally, add one cup of almond milk, which is low in carbohydrates and has lots of vitamin E, magnesium, calcium, and potassium. Add the sauce to whatever recipe you desire.

You can also make a low-carbohydrate roux by replacing the flour with a low-carbohydrate option such as coconut flour. Simply melt a cup of butter in a saucepan over a medium heat burner. Once the butter gets hot, whisk in three-quarters to one cup of coconut flour. You can cook the roux for 20 minutes to get a nice blond colour or for 45 minutes to get a darker colour. After cooking, place it in the refrigerator and break off pieces whenever you need some roux for a recipe.

Try agar agar

Agar agar is a plant-based gelatin substitute that is perfect for keto diets. It is a seaweed product that is very low in calories and contains no sugar or fat, while providing a good amount of fibre. Agar agar is available in powdered form or as flakes and will give your sauce a gelatinous texture.

Agar agar is a versatile ingredient that can be used in both sweet and savoury dishes. It is most frequently used in cold applications like desserts, gelatins, puddings, or sauces, but can also be used to thicken soups or sauces if added towards the end of the cooking time and allowed to cool.

When using agar agar, it is important to first dissolve it in water, and it will then thicken gradually. It is very effective at thickening, so only a small amount is needed. It is recommended to use a ratio of 1 teaspoon of agar agar to thicken 1 cup of liquid.

Agar agar is a great natural thickening agent and emulsifier and can also be used in DIY skincare and beauty products. It can be used as a natural thickener for hair gel, face masks, and more.

Reduce the sauce

Reducing a sauce is a great way to thicken it without adding any extra ingredients. This method is especially useful for those on a low-carb or keto diet, as it doesn't add any extra carbohydrates.

To reduce a sauce, simply simmer it on low heat until the moisture evaporates and the sauce thickens. This method works well for any cook, whether at home or a professional. It's important to note that reducing the sauce too much can lead to incredibly potent flavours, so it's best to add fats toward the end of the reduction process to complete the thickening. For example, you can add a pat of cold butter and whisk it together until smooth and creamy.

Using a pot with a larger surface area can help reduce and thicken sauces quicker. If you're in a hurry, you can also divide the sauce into two pots and reduce them simultaneously.

Reducing is a great way to thicken sauces without adding any extra ingredients, keeping the sauce low-carb and keto-friendly.

Add heavy cream

Heavy cream is a great way to thicken a sauce while keeping it keto-friendly. It is low in carbs and high in good fats, making it an ideal ingredient for a ketogenic diet. You can use it in both heated and unheated forms to make any dish creamier and thicker. It is a great addition to desserts, soups, and even cheese dips.

• Use it as a base for ketogenic ice cream or milkshakes.
• Make ketogenic yogurt, smoothies, or cheese dips with heavy cream.
• Create your own cream-based soups using heavy cream and a thickening agent like xanthan gum instead of enriched flour.
• Try a ketogenic lemon mousse or low-carb collagen ice cream recipe using heavy cream.
• For a savoury option, add heavy cream to a soup like tomato basil, cream of broccoli, or loaded potato soup.

When using heavy cream, remember that it doesn't have any fibre, so it won't absorb water like other thickeners. You may need to reduce the liquid in your recipe to achieve the desired thickness. Additionally, be sure to purchase heavy cream without carrageenan, a food additive that can cause digestive issues.

Use vegetable gums

Vegetable gums are a great way to thicken a keto cream sauce. They are low-carb thickeners that can be used as an alternative to traditional high-carb options such as flour or cornstarch. Here's how you can use them:

Xanthan Gum

Xanthan gum is a popular keto-friendly thickening agent derived from plants. It has zero net carbs and a little goes a long way, so use it sparingly. For best results, sprinkle a small amount of xanthan gum into your sauce while stirring. You can also mix it with a little fat, such as melted butter or olive oil, before whisking it into the sauce. Start with 1/4 teaspoon at a time and add more until you achieve the desired consistency. Too much xanthan gum can result in a gummy or slimy texture.

Guar Gum

Guar gum is another low-carb thickening agent derived from the guar plant. It has zero net carbs and is commonly used in commercial baking and ice cream to improve texture and extend shelf life. Guar gum is eight times more potent than cornstarch, so add it to your recipes in small amounts. It is suitable for baking and cold applications such as dessert fillings and salad dressings.

Glucomannan (Konjac)

Glucomannan is a soluble plant fiber derived from the konjac plant root. It has zero net carbs and is one of the strongest thickening agents available. To use glucomannan, mix a small amount with cold water and add it to your sauce after it has finished cooking. Use it sparingly, as it continues to thicken the sauce as it cools. Glucomannan can also be used in baked goods to make them softer and more flexible.

Agar Agar

Agar agar is a vegan and keto-friendly thickening agent derived from red seaweed. It has a neutral flavour and can be used in both sweet and savoury dishes. It is commonly used in frozen treats, puddings, jams, jellies, and soups. To use agar agar, add 1 teaspoon for every cup of liquid in your sauce. Like gelatin, agar agar must first be dissolved in water before adding it to your sauce. It will thicken gradually over time.

Frequently asked questions