Is Bechamel Sauce Keto-Friendly?

Bechamel sauce is a classic French sauce that typically contains butter, milk, and flour. For those on a keto diet, this poses a problem as flour is high in carbohydrates. However, it is possible to make a keto-friendly version of bechamel sauce by substituting flour with alternative ingredients such as cream cheese, heavy cream, and eggs. This modified version retains the flavour and consistency of the original sauce while adhering to keto diet restrictions.

Keto bechamel sauce ingredients

A traditional béchamel sauce is made with butter, flour, and milk. To make a keto-friendly version, you can substitute the flour and milk with the following ingredients:

• Cream cheese (full-fat)
• Heavy cream (or double cream)
• Egg yolk
• Chicken broth (or vegetable stock)
• Salt
• Nutmeg

Some recipes also include butter, but this is not necessary as the cream cheese and heavy cream will provide the creaminess and richness you're looking for.

You can also add shredded mozzarella or cheddar cheese, grated parmesan, gruyere, or Emmental to make a low-carb sauce mornay. For extra flavour, you can add white wine, sherry, or pureed sauteed onions.

How to make keto bechamel sauce

Ingredients

• Cream cheese (full fat)
• Heavy whipping cream
• Egg yolk
• Chicken broth
• Salt
• Nutmeg

Optional Ingredients

• Shredded mozzarella or cheddar cheese
• Grated parmesan, gruyere, or emmental cheese
• White wine or sherry
• Pureed sauteed onions

Utensils

• Medium-sized, non-stick saucepan
• Small bowl
• Hand balloon whisk

Method

• Add the cream cheese, heavy whipping cream, and chicken broth to a saucepan and cook over medium heat until the butter melts (about 2 minutes). Do not boil.
• Put the egg yolk in a separate bowl. Add a small amount of the warmed sauce to the bowl, mixing well with a fork (this step is essential to stop the sauce from splitting).
• Add the yolk mixture into the saucepan.
• Stir constantly over low heat using a hand balloon whisk for about 4 minutes or until the sauce has thickened. Do not overheat the sauce or the egg yolk can curdle.
• Season with salt and nutmeg to taste.

Tips

• You can customize this gluten-free, low-carb bechamel sauce by adding shredded cheese, white wine, or pureed sauteed onions.
• Bechamel sauce stays fresh in the fridge for up to 4 days or can be frozen for up to 1 month.
• Reheat slowly so the sauce does not split.

Keto bechamel sauce nutritional value

Traditional béchamel sauce, or white sauce, is made with butter, flour, and milk. This combination of ingredients makes the sauce high in carbs and not gluten-free, which is not ideal for those on a keto diet.

However, there are several keto-friendly béchamel sauce recipes available online. These recipes typically use a combination of heavy cream, cream cheese, butter, and egg yolk. Some recipes also include chicken broth, salt, pepper, nutmeg, and various cheeses.

The nutritional value of keto béchamel sauce will vary depending on the specific recipe used. Here is a breakdown of the nutritional information for a few different keto béchamel sauce recipes:

Keto Bechamel Sauce Recipe 1:

• Calories: 227kcal
• Total Carbohydrates: 2g
• Protein: 3.7g
• Fat: 24.1g
• Fiber: 0.1g

Keto Bechamel Sauce Recipe 2:

• Calories: 389kcal
• Carbohydrates: 2g
• Protein: 6g
• Fat: 39g
• Saturated Fat: 24g
• Cholesterol: 124mg
• Sodium: 384mg
• Potassium: 71mg
• Fiber: 1g
• Sugar: 0g
• Vitamin A: 1375IU
• Vitamin C: 0.2mg
• Calcium: 156mg
• Iron: 0.2mg

Keto Bechamel Sauce Recipe 3:

• Net Carbs: 4g
• Calories: 549
• Fat: 56g
• Carbs: 4g
• Protein: 10g
• Fiber: 0g

These keto béchamel sauce recipes typically have a higher fat and protein content and a lower carbohydrate content compared to traditional béchamel sauce. It is important to note that the nutritional values provided are estimates and may vary depending on the specific ingredients and measurements used.

Keto bechamel sauce storage

Keto bechamel sauce can be stored in an airtight container in the fridge for up to 4 or 5 days. It can also be frozen for up to 1 or 2 months.

To store keto bechamel sauce, first let the sauce cool down. Then, transfer it to an airtight container and place it in the fridge or freezer.

When you're ready to use the sauce, thaw it if necessary, and reheat it gently over low heat. It's important not to overheat the sauce, as this can cause it to split or curdle. You may need to whisk the sauce as it reheats to ensure a smooth consistency.

Some recipes suggest that you can make keto bechamel sauce up to a week in advance. However, it's important to note that the sauce will thicken over time. To thin it down, simply heat the sauce in a saucepan and whisk in some additional heavy cream until the desired consistency is reached.

Keto bechamel sauce uses

A keto bechamel sauce is a great alternative to the classic bechamel sauce, which is made with butter, milk, and flour. The keto version is gluten-free and low-carb, making it perfect for those following a ketogenic diet. Here are some ways to use keto bechamel sauce:

Lasagna

Keto bechamel sauce can be used as a delicious and creamy element in a low-carb lasagna. It serves as a great substitute for the traditional tomato-based sauce, adding a rich and indulgent twist to this classic dish.

Moussaka

Similarly, keto bechamel sauce can be used in place of the traditional sauce in a low-carb moussaka. This Greek dish typically consists of layers of eggplant or potato, minced meat, and bechamel sauce. The keto sauce adds a creamy texture and flavourful touch to this comforting meal.

Pizza

For pizza lovers, keto bechamel sauce can be used as a base or even as a topping. It provides a creamy and indulgent alternative to the traditional tomato sauce, allowing you to create a unique and satisfying keto-friendly pizza.

Vegetable Sides

Keto bechamel sauce pairs exceptionally well with vegetables. It can be poured over steamed broccoli or cauliflower, transforming them into decadent and flavourful sides. The sauce adds healthy fats and a creamy texture to your veggies, making them more enjoyable and nutritious.

Meat and Seafood

The keto sauce is also a perfect complement to meat and seafood dishes. Drizzle it over steak for an indulgent touch, or use it as a dip for shrimp, lobster, or crab. It adds richness and flavour to grilled, roasted, or pan-fried chicken, enhancing the taste and texture of your protein choices.

Frequently asked questions