Dante Carrillo
The carnivore diet is a low-carb, high-fat, protein-rich diet based on animal products. Sauces are typically avoided by those on a strict carnivore diet as they usually contain plant-based ingredients. However, some people on the carnivore diet may be open to using sauces that are not entirely animal-based, known as gray zone sauces. To thicken sauces, traditional thickeners like flour and cornstarch are replaced with animal fats such as tallow or lard, butter, egg yolks, bone broth, gelatin, and cream cheese.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Fats | High |
| Thickening agents | Butter, egg yolks, cream cheese, gelatin, collagen, bone broth, animal fats (tallow, lard), heavy cream, protein powder, cheese |
| Seasoning | Salt, lemon juice, vinegar, truffle salt, smoked salt, black pepper |
| Texture | Smooth, velvety, creamy |
| Equipment | Blender, immersion blender |
| Other | Avoid plant-based ingredients, sugar, artificial sweeteners, additives, emulsifiers, preservatives, colours |
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What You'll Learn
Use egg yolks
When making sauces that are suitable for a carnivore diet, it is important to use carbohydrate-free thickening methods. Egg yolks can be used as a carb-free thickening agent. They are a staple in the carnivore diet and provide a base for emulsifying sauces such as hollandaise.
To make a hollandaise sauce, separate the egg yolks from the egg whites. Add vinegar or lemon juice to the egg yolks and mix with a fork. Pour this mixture into a blender. Melt some butter in a saucepan over medium-low heat, then slowly pour the melted butter into the blender in a thin stream while it is running. Go as slowly as you can, as this will help the sauce to emulsify. After using up half of the butter, the sauce should start to thicken. Continue blending until a thick and creamy sauce forms and all the butter is used up. Season with salt to taste.
It is important to avoid curdling by tempering the egg yolks with some of the hot sauce before fully combining. This can be done by drizzling the hot melted butter into the glass with the egg yolks and vinegar, with the blender constantly running. The mixture should start to thicken and emulsify quickly.
If your sauce is not thickening, try adding an egg white and blending again. You can also add dijon mustard or cayenne pepper for a boost of flavor. However, if you are limiting plant-based ingredients, you may want to omit these.
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Reduce pan drippings
Reducing pan drippings is a great way to make a sauce thicker and more flavourful. It is a simple technique that involves evaporating the liquid content of the pan drippings, resulting in a concentrated and thickened sauce.
To reduce pan drippings effectively, it is recommended to use a large pan or pot with a wide surface area, as this will speed up the reduction process by exposing more liquid to the air. For example, a large Dutch oven or wide sauté pan is ideal for quick results. If you are in a hurry, you can also divide the sauce into two pans to further increase the surface area and accelerate the reduction.
When reducing pan drippings, it is important to maintain a low to medium heat. This allows the liquid to evaporate gradually, intensifying the flavours and preventing the sauce from burning or sticking to the pan excessively.
Additionally, you can add a small amount of wine, broth, or stock to the pan drippings to create a rich base and enhance the flavour. Aromatics such as rosemary, thyme, or lemon zest can also be added to infuse the sauce with complementary aromas and tastes.
By reducing pan drippings, you can naturally thicken the sauce without the need for traditional thickeners like flour or cornstarch, making it ideal for those on a carnivore diet who aim to minimise carbohydrates. The collagen and fats present in the pan drippings will contribute to the thickening process, resulting in a luscious and spoon-coating sauce.
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Add gelatin
When it comes to thickening sauces on the carnivore diet, gelatin is a great option. The diet is a low-carb, high-fat approach that focuses on animal products, so gelatin—made from animal collagen—is a perfect fit. It's a flavourless thickening agent, so it won't alter the taste of your sauce.
To use gelatin to thicken a sauce, you'll first want to sprinkle the powder over a small amount of cold liquid (water, stock, or wine, for example). This step is important because gelatin needs to be bloomed before adding it to your sauce; otherwise, you might end up with clumps. After a few minutes, when the gelatin has absorbed the liquid, you can add this mixture to your sauce.
If you're making a meaty sauce, you can use gelatin made from the bones of the animal you're cooking. For example, if you're making a rich beef stew, you can use beef gelatin to thicken the sauce. This way, you're getting the thickening benefits of gelatin and boosting the savoury, meaty flavour of your dish.
Keep in mind that gelatin has a specific amount of liquid it can thicken, so adding too much might result in a sauce that's too thin. As a general rule, one packet of gelatin (about 2.5 teaspoons) can thicken 2 cups of liquid. You can always add more gelatin if your sauce needs to be thicker, but it's best to start with a smaller amount and adjust as needed.
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Use butter and cream cheese
When it comes to thickening sauces on a carnivore diet, it's important to focus on animal-based products that are high in fats and low in carbohydrates. Butter and cream cheese are excellent choices for achieving the desired consistency and texture. Here's how you can use them:
Butter:
Butter, sourced from cream, is a versatile fat that adds a rich flavour to your sauces. It is a key ingredient in hollandaise sauce, a staple in the carnivore diet. To make hollandaise, simply combine egg yolks, lemon juice, and melted butter in a blender. Blend until you achieve a thick and creamy consistency. Season with salt to taste. This sauce pairs perfectly with meats and eggs, adding a tangy and buttery flavour. You can also use butter as a base for your sauces, especially when combined with bone broth and animal fats like tallow. This creates a savoury and rich gravy that complements high-protein meals.
Cream Cheese:
Cream cheese, while slightly higher in carbs than other options, can effectively thicken your sauces if used sparingly. It provides a creamy texture and blends well with other ingredients. For a simple cheese sauce, start by melting butter and cream cheese over medium heat, stirring frequently. Then, add your desired seasonings, such as cayenne, salt, and mustard. Gently whisk to combine, and then add shredded cheese, continuing to whisk or stir until the cheese melts and combines. This sauce is perfect for adding a creamy and dreamy texture to your favourite meat dishes.
Combining Butter and Cream Cheese:
For an extra indulgent sauce, you can combine butter and cream cheese to create a super thick and creamy texture. Try melting cream cheese with heavy whipping cream, as suggested by a carnivore diet enthusiast. This combination provides a rich and satisfying experience, adhering to the principles of the carnivore diet. You can further enhance the flavour by adding seasonings and spices that align with your dietary choices.
Remember, when crafting sauces for the carnivore diet, it's essential to avoid traditional thickeners like flour and cornstarch. Instead, focus on animal-based products and experiment with different cheeses, butter, and cream to find the perfect balance of flavour and texture that suits your taste preferences.
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Include bone broth
Bone broth is a staple of the carnivore diet and can be used as a base for gravies. It is incredibly nutrient-dense, full of collagen and minerals, and has numerous health benefits.
To make bone broth, you can use bones and connective tissue from any animal. Roasting the bones first adds a nice layer of flavor to the broth. You then simply simmer the bones in water to extract the nutrients and collagen. The longer you cook bone broth, the higher its histamine levels will be, so people sensitive to histamine may want to use a pressure cooker for 2-3 hours instead.
When making gravy, you can use bone broth in place of meat drippings. For a thinner gravy, use equal parts bone broth and water, and for a thicker gravy, use more bone broth and less water. Bring the mixture to a boil, then simmer for around 20 minutes to reduce it by about half.
You can also use bone broth to enrich the flavor of meat gravies made with pan drippings. Simply collect the drippings and simmer them with bone broth, then thicken with gelatin or reduce by simmering to your desired consistency.
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Frequently asked questions
Essential carnivore diet sauces are made from animal products that are high in fats and low in carbohydrates. Some staples include butter, egg yolks, unprocessed cheese, cream cheese, bone broth, and animal fats such as tallow or lard.
Traditional thickeners like flour and cornstarch are off-limits on the carnivore diet. Instead, you can use egg yolks, gelatin, or collagen and fats from pan drippings. You can also use heavy cream, but this is slightly higher in carbs, so it should be used sparingly.
The carnivore diet is a low-carb, high-fat, and protein-rich diet based on animal products. Sauces should be made with animal-derived ingredients and avoid sugar, artificial sweeteners, and plant-based ingredients. Some sauces that are allowed include hollandaise, mayonnaise, and brown butter with cream cheese.
