Brown Sauce: Friend Or Foe On Keto?

Brown sauce is a staple in Chinese cooking and is commonly used as a base for stir-fries and other dishes. However, traditional brown sauce recipes often contain sugar and thickeners, which can add up to around 10g of net carbs per serving. For those following a keto diet, this can be a concern as it may impact their carb intake and overall nutritional goals. As a result, several keto-friendly brown sauce recipes have emerged, offering low-carb alternatives that are sugar-free and thickened with keto-approved ingredients. These adaptations aim to retain the flavour and versatility of the original sauce while aligning with the dietary restrictions of the keto lifestyle.

Keto brown sauce recipes

Keto Chinese Brown Sauce

This recipe is a low-carb, keto-friendly, and sugar-free version of the classic Chinese brown sauce.

Ingredients:

• 1/4 cup soy sauce (or tamari)
• 1/4 cup Lakanto brown sweetener
• Beef broth
• Fish sauce
• Sesame oil
• Xanthan gum

Instructions:

• Add the beef broth, soy sauce, sweetener, fish sauce, and sesame oil to a small saucepan.
• Bring to a boil, then reduce to a simmer.
• Slowly whisk in the xanthan gum.
• Continue to cook for a few minutes, then remove from the heat and let cool.
• Store in an airtight container in the fridge.

Keto Brown Gravy

This is a gluten-free keto brown gravy recipe that can be made in less than 10 minutes. It has a rich flavor and silky texture and goes well with roasted chicken, turkey, mashed cauliflower, and more.

Ingredients:

• Xanthan gum
• Oil or melted butter
• Broth and/or pan drippings (veggie, chicken, turkey, or beef)
• Worcestershire sauce
• Onion powder
• Garlic powder
• Ground thyme (optional)
• Cold unsalted butter
• Salt and pepper to taste

Instructions:

• Mix the xanthan gum with oil or melted butter in a small bowl and set aside.
• If using pan drippings, pour the contents through a strainer over a bowl to separate the drippings from the solids.
• Add all the ingredients except the xanthan gum mixture and butter to a saucepan and bring to a gentle boil.
• Add the xanthan gum mixture to thicken, whisking constantly for 2-4 minutes.
• Remove from the heat and swirl in cold butter for a smooth, velvety finish.
• Season with salt and pepper and serve immediately.

Keto Brown Gravy with Ghee

This is another keto brown gravy recipe that uses ghee instead of butter. It has only 1 NET CARB per serving and can be ready in under 5 minutes.

Ingredients:

• 2 cups beef stock
• 2 tablespoons ghee
• 1/2 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1 teaspoon xanthan gum
• Salt and pepper to taste

Instructions:

• Add the beef stock, ghee, onion powder, and garlic powder to a medium saucepan and place over high heat.
• Bring to a simmer and sprinkle over the xanthan gum, whisking well.
• Continue to simmer until the gravy is a medium brown color and coats the back of a spoon.
• Add salt and pepper to taste.
• Serve immediately or store in an airtight container in the fridge for up to a week.

Nutritional values

The nutritional values of brown sauce can vary depending on the specific recipe and ingredients used. However, a typical serving of two tablespoons of traditional brown sauce can contain around 10g of net carbs, primarily from the sugar and thickener in the sauce. This is significantly higher than the recommended carb limit for keto diets, making traditional brown sauce unsuitable.

To make brown sauce more keto-friendly, substitutions and modifications can be made to the recipe. One option is to replace the sugar with a keto-friendly sweetener, such as a brown sugar substitute or erythritol. This simple change can significantly reduce the carb count, making the sauce more suitable for a keto diet.

Another important consideration is the choice of thickener. Traditional thickeners like flour or cornstarch are not keto-friendly. Instead, a low-carb thickener like xanthan gum can be used. Xanthan gum has zero net carbs and is effective in adding the desired thickness to the sauce without impacting the carb count.

By making these adjustments, it is possible to create a keto-friendly brown sauce with significantly reduced carb content. For example, one recipe for keto brown sauce lists its nutritional values as having only 1g of net carb per serving, which is well within the limits of a keto diet. This recipe achieves this by using a brown sweetener instead of sugar and xanthan gum as the thickening agent.

Additionally, when creating a keto-friendly brown sauce, it is important to consider the other ingredients used. For example, soy sauce, beef broth, fish sauce, and sesame oil are common ingredients that can enhance the flavour of the sauce while still being compatible with a keto diet. Spices and seasonings like garlic powder, onion powder, and thyme can also be added to taste without impacting the carb count.

Keto brown sauce uses

Keto brown sauce is a low-carb, sugar-free version of the classic Chinese brown sauce. It can be used in a variety of dishes to enhance their flavour. Here are some ways to use keto brown sauce:

Stir Fry

Add some variety to your stir fry by tossing in some chicken, shrimp, or vegetables and coating them in keto brown sauce. This is a great way to enjoy a classic Chinese dish while sticking to your keto diet.

Asian Chicken Meatballs

Keto brown sauce is the perfect pairing for Asian chicken meatballs. The sauce adds a burst of flavour to the meatballs and makes for a delicious and satisfying meal.

Beef and Broccoli

For another classic Chinese dish, use keto brown sauce as a tasty sauce for beef and broccoli. This dish is not only keto-friendly but also packed with flavour.

Low-Carb Noodles

Keto brown sauce is a great way to add some flavour to your low-carb noodles. Drizzle it over your noodles or use it as a dipping sauce for a tasty and satisfying meal.

Spring Roll in a Bowl

Keto brown sauce can also be used as a dressing. Try using it as a dressing for a keto spring roll in a bowl for a refreshing and flavourful experience.

Cauliflower Mash

Keto brown sauce is a great way to enhance the flavour of your cauliflower mash. Pour the sauce over the mash for a tasty and comforting side dish.

Meat Dishes

Keto brown sauce pairs well with a variety of meats. Try using it as a topping for turkey, chicken breasts, hamburger steaks, pork chops, or meatballs. The sauce adds a burst of flavour to any meat dish.

Keto-Friendly Sides

The sauce also goes well with various keto-friendly sides. Try pairing it with roasted chicken, roasted turkey, low-carb dinner rolls, mashed cauliflower, or keto pot roast. The possibilities are endless!

Keto brown gravy recipes

Brown gravy is typically thickened with flour or cornstarch, which are not keto-friendly. However, there are several keto-friendly brown gravy recipes that use thickeners like xanthan gum, tapioca, or arrowroot. Here are some recipes and tips to make keto brown gravy:

Recipe 1: Keto Brown Gravy with Xanthan Gum

Ingredients:

• 1 teaspoon Xanthan Gum
• 1 teaspoon Oil or Melted Butter
• 2 ½ Cups Broth and/or Pan Drippings (veggie, chicken, turkey, or beef)
• 1 teaspoon Worcestershire Sauce
• ¼ teaspoon Onion Powder
• ¼ teaspoon Garlic Powder
• ⅛ teaspoon Ground Thyme (optional)
• 2 Tablespoons Cold, Unsalted Butter
• Salt and Pepper, to taste

Instructions:

• Mix the xanthan gum with oil or melted butter in a small bowl and set aside.
• If using pan drippings, strain the contents through a sieve to separate the solids.
• Add the broth and/or pan drippings, Worcestershire sauce, onion powder, garlic powder, and ground thyme to a saucepan. Bring to a gentle boil.
• Add the xanthan gum mixture and whisk constantly until thickened (about 2-4 minutes).
• Remove from heat and stir in cold butter for a smooth, velvety finish.
• Season with salt and pepper, and serve immediately.

Recipe 2: Keto Brown Gravy with Ghee

Ingredients:

• 2 cups Beef Stock
• 2 tablespoons Ghee
• ½ teaspoon Garlic Powder
• ¼ teaspoon Onion Powder
• 1 teaspoon Xanthan Gum
• Salt and Pepper, to taste

Instructions:

• Add the beef stock, ghee, onion powder, and garlic powder to a medium saucepan and place over high heat.
• Bring to a simmer and sprinkle over the xanthan gum, whisking well.
• Continue simmering until the gravy is a medium brown colour and coats the back of a spoon (about 4-5 minutes).
• Add salt and pepper to taste and serve immediately over turkey or cauliflower mash.

Tips:

• You can substitute tapioca or arrowroot for xanthan gum, but they have more carbs.
• For dairy-free options, use dairy-free butter or ghee.
• If you don't have pan drippings, beef broth is a good alternative as it is flavourful and pairs well with poultry.
• You can also add fresh herbs like rosemary, sage, or thyme, or a pinch of Dijon mustard for extra flavour.

Keto stir fry sauce recipes

While brown sauce is not strictly keto-friendly, there are keto-friendly versions of the sauce that you can make.

Now, here are some keto stir-fry sauce recipes that you can try:

Keto Stir Fry Sauce

This sauce is slightly spicy, slightly sweet, and easy to customize. It works with every kind of protein, including chicken, shrimp, beef, or tofu.

Ingredients:

• Chicken or vegetable broth
• Soy sauce (standard or gluten-free)
• Fish sauce
• White vinegar (or apple cider vinegar)
• Granulated sweetener of choice
• Xanthan gum

Instructions:

• Whisk together all the ingredients in a small bowl until combined.
• Pour the sauce over your stir fry once the veggies and protein are mostly cooked.
• Cook for 4-5 minutes, until the sauce is bubbling and has reduced.

Healthy Stir Fry Sauce

This sauce can be used on just about any Asian-inspired recipe. It can also be used as a marinade or a salad dressing.

Ingredients:

• Coconut aminos soy sauce, or tamari sauce (or soy sauce if not following keto)
• Garlic
• Ginger paste
• Red pepper flakes
• Sesame oil
• Xanthan gum (or cornstarch if not following keto)

Instructions:

• In a small bowl, add the coconut aminos soy sauce, garlic, ginger paste, and red pepper flakes.
• In a separate small bowl, add the sesame oil and dissolve the xanthan gum in it.
• Mix the contents of the two bowls together to make the stir fry sauce.
• Pour the stir fry sauce over your stir fry and toss for 1 to 2 minutes. The sauce will continue to thicken.

Easy Asian Keto Stir-Fry Sauce

This is a super easy recipe that you can make with ingredients you probably already have in your pantry.

Ingredients:

• Coconut aminos or gluten-free tamari sauce
• Sesame oil
• Ginger powder
• Onion powder
• Dried minced garlic

Instructions:

• Mix all the ingredients together in a small bowl.
• Pour into an airtight jar and store in the fridge.
• Use in stir-fries and sautés.

Flavorful Keto Stir-Fry Sauce

This recipe uses fresh ingredients like ginger and garlic, and bone broth for added umami flavor and nutrients.

Ingredients:

• Coconut aminos or gluten-free tamari sauce
• Chicken broth or bone broth
• Sesame oil
• Apple cider vinegar
• Fresh ginger, minced (or ginger powder)
• Garlic, peeled and minced (or garlic powder)

Instructions:

• Combine all the ingredients together in a small bowl.
• Pour into an airtight jar and store in the fridge.
• Use in stir-fries and sautés.
• Consume within 1 week.

Frequently asked questions