Thickening Sauces Without Flour: A Keto Guide

Thickening sauces is traditionally done with flour or cornstarch, but for those on a keto diet, these are not good options. There are, however, plenty of alternatives to choose from. For example, coconut flour, agar agar, xanthan gum, and glucomannan are all low-carb thickeners. Dairy products such as cheese, heavy cream, and sour cream can also be used to thicken sauces while adding a creamy taste.

Use coconut flour

Coconut flour is a great vegan option for thickening sauces without using flour while keeping the carbohydrate content low. It has a lot of fibre and protein, but very few carbohydrates, which makes it a wonderful low-carb thickening agent.

To make a low-carb 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. You can add this sauce to whatever recipe you desire.

You can also use coconut flour to make a low-carb roux. A roux is a mother sauce in a lot of French and European recipes. Traditionally, roux is made with half flour and half fat, which is usually butter. To make a low-carb roux, simply replace the flour with a low-carb option like coconut flour. Melt a cup of butter in a saucepan over medium heat. Once the butter gets hot, you can whisk in three-quarters to one cup of coconut flour. You can cook the roux for twenty minutes to get a nice blond colour, or for forty-five minutes for 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

If you're looking for a plant-based keto-friendly thickening agent, agar agar is your best bet. Agar agar is a vegan thickening agent made from red seaweed. It is flavourless and can be used to thicken frozen treats like ice cream, as well as puddings, jams, jellies, soups, and sauces.

Agar agar is most frequently used in cold applications like desserts, gelatins, and puddings. However, it can also be used to thicken soups or sauces if added towards the end of the cooking time and allowed to cool. It can be purchased as flakes or powder and contains about 0.5 grams of net carbs per tablespoon.

To use agar agar, dissolve it in water first and then add it to your recipe. It will thicken gradually, so give it some time to work its magic.

Here's a tip: if you're making a stock into a thick sauce, take a little bit of the stock and make a gel using agar agar (6% carbs). Once it has set, blend it with a stick blender and then combine it into the rest of the stock. This will give you a smooth and creamy sauce without any lumps!

Simmering

To simmer a sauce, cook it on low heat for an extended period. This process reduces the sauce by evaporating excess moisture, resulting in a thicker consistency. The longer you simmer, the more concentrated the flavours become, adding depth and richness to your sauce.

For example, in the recipe for keto hamburger patties with creamy tomato sauce, the sauce is a mixture of cream, tomato paste, and seasonings. By simmering this sauce, the cream naturally thickens, creating a silky texture and enhancing the overall flavour of the dish.

Additionally, simmering fills your kitchen with delightful aromas, making the cooking experience even more enjoyable. So, the next time you're looking to thicken a keto sauce, remember that a low simmer and a bit of patience can go a long way in creating a delicious and creamy sauce.

Dairy-based thickeners

Cheese is a dairy product that can be used to thicken sauces. It is a versatile ingredient that can be shredded, melted, or blended into a sauce to increase its creaminess and flavour. Different types of cheese will have different effects on the sauce's flavour and texture, so it is important to choose the right cheese for your dish. For example, a sharp cheddar will add a bold, tangy flavour, while a softer cheese like cream cheese or mascarpone will add a creamy texture without overwhelming the other flavours in the dish.

Heavy cream is another excellent dairy-based thickener. It can be added to sauces to create a rich, creamy texture and enhance flavour. When choosing heavy cream as a thickener, it is important to note that it reduces in volume as it cooks, so you may need to add more than you think. Additionally, be careful not to let it boil, as this can cause the cream to curdle and separate.

Sour cream can also be used as a dairy-based thickener. It has a similar effect to heavy cream, adding a tangy flavour and creamy texture to sauces. Sour cream is best added towards the end of cooking to avoid curdling and to maintain its thickening power.

Cream cheese is a soft, spreadable cheese that can be used as a thickening agent in keto sauces. It has a mild flavour and a creamy texture, making it a versatile ingredient that can be used in both sweet and savoury dishes. When using cream cheese as a thickener, it is important to allow it to come to room temperature before adding it to your sauce, as this will ensure it blends smoothly and doesn't become lumpy.

These dairy-based thickeners provide a range of options for adding body and flavour to keto sauces without the need for flour or other high-carb ingredients.

Glucomannan (konjac)

Glucomannan, also known as konjac flour or konjac gum, is a natural, odourless, soluble fibre derived from the konjac plant. It is a popular thickening agent for those on a keto diet as it has zero net carbs and is gluten-free.

Glucomannan is one of the strongest thickening agents and is particularly effective when mixed with a bit of cold liquid, such as water, stock or wine. It should be noted that konjac flour should not be added directly to food as it will result in a lumpy consistency. Instead, it should be mixed with a small amount of liquid until smooth, and then added to the dish. This process is important as it allows the konjac flour to absorb the liquid slowly and dissolve fully before being added to a hot liquid.

Glucomannan is a versatile thickening agent and can be used in gravies, sauces, glazes, soups, stews, casseroles, pies, puddings, custards and cake fillings. It can also be used in baked goods to make them softer and more flexible.

When using glucomannan, it is important to start with a small amount and add more as needed, as it is a very powerful thickener. It is also important to note that it continues to thicken recipes as they cool.

Glucomannan is a great option for those on a keto diet as it is a pure soluble fibre that does not contain starch, sugar or calories. It is also gelatin-free and gluten-free, making it a perfect substitute for flour and other glutinous starches.

Frequently asked questions