Gravy's Place In The Keto Diet: Approved Or Not?

Gravy is a sauce made from rendered fat and flour, but only one of these ingredients is keto-approved. So, can you still make a keto-friendly gravy? The answer is yes! There are several keto-approved flour replacements, including coconut flour, almond flour, flaxseed meal, and sunflower seed flour. However, none of these can create a creamy sauce like xanthan gum, a common food additive that acts as a thickening agent.

If you don't want to use a thickener, you can simply make a looser jus by combining all the ingredients and bringing them to a boil. Let the mixture simmer until it reduces to your desired consistency.

So, whether you're drizzling it over a Bacon-Wrapped Turkey or Mashed Cauliflower, you can still enjoy delicious, keto-approved gravy!

Keto gravy recipes

Gravy is a great addition to many meals, but the traditional recipe is not keto-friendly. However, there are several keto-approved gravy recipes that you can try. Here are some detailed, direct, and instructive recipes for keto gravy:

Keto Gravy with Glucomannan Powder

This recipe uses glucomannan powder as a thickening agent, which is a type of fiber extracted from the konjac root. It is an excellent alternative to flour or starch and does not make the gravy slimy.

Ingredients:

• Butter
• Turkey neck and giblets or chicken neck and giblets
• Vegetables (onion and celery)
• Chicken broth
• Glucomannan powder
• Additional seasonings (dried thyme or sage)

Directions:

• Sauté the neck, giblets, and chopped vegetables in butter until browned.
• Add chicken or turkey broth and bring to a boil. Then, reduce the heat and simmer for at least 30 minutes. Remove the neck and giblets using a slotted spoon.
• After roasting your bird, add all the juices and drippings from the pan into the broth, scraping up any browned bits for extra flavor.
• Bring the broth and juices to a boil again and cook until reduced by about one-quarter. Strain out the solids using a sieve and return the liquids to the pan.
• Whisk in the glucomannan powder and season to taste. Start with ½ teaspoon and add more if needed.
• Spoon the gravy over roast turkey or chicken, or mashed cauliflower.

Keto Gravy with Xanthan Gum

This recipe uses xanthan gum as a thickening agent, which is a popular choice for keto gravies.

Ingredients:

• Water
• Beef and chicken stock concentrate (or broth)
• Butter
• Xanthan gum
• Salt, black pepper, and onion powder or garlic powder (optional)

Directions:

• Measure 2 cups of hot water and stir in the broth concentrates. Set aside.
• Add the butter to a small saucepan and heat over medium heat. Whisk in the xanthan gum to prevent clumping.
• Whisk the broth mixture into the melted butter. Bring to a boil, then reduce the heat and simmer for a couple of minutes. Remove from the heat.
• Season to taste. The gravy will thicken as it cools.

Keto Beef Gravy

This recipe also uses xanthan gum as a thickener and is ready in just a few minutes.

Ingredients:

• Salted butter
• Beef broth (carb-free)
• Garlic powder
• Onion powder
• Xanthan gum
• Black pepper, to taste

Directions:

• Whisk together all the ingredients in a medium saucepan over medium heat.
• Bring the gravy to a rolling boil, stirring occasionally.
• Reduce the heat to a simmer and continue stirring for a few minutes.
• Season to taste and serve warm.

Keto Gravy with Heavy Cream

This recipe uses a combination of xanthan gum and heavy cream to achieve the desired thickness and richness.

Ingredients:

• Butter
• Beef broth (or chicken broth)
• Heavy cream
• Xanthan gum
• Gravy seasoning mix (garlic powder, onion powder, and black pepper)

Directions:

• In a small bowl, mix the xanthan gum with the gravy seasonings.
• In a pot over medium-high heat, melt the butter and pour in the broth.
• Turn off the heat when the butter has melted and the broth is steaming—no need to boil.
• Add in the heavy cream and start whisking. Slowly sprinkle in the seasoning mix with xanthan gum to avoid lumps.
• Continue mixing and allow the gravy to thicken for a minute or two. It will thicken further as it cools.
• Serve and enjoy!

Keto gravy thickeners

Gravy is a sauce made from rendered fat and flour, but when you're on a keto diet, only one of those ingredients is suitable. While there are keto-approved flour replacements, such as coconut flour, almond flour, flaxseed meal, and sunflower seed flour, they don't create a creamy sauce. Here are some keto-friendly thickeners that you can use to make rich and thick gravy:

Xanthan Gum

Xanthan gum is a common food additive and thickening agent, often used in gluten-free baked goods. It creates a rich and thick gravy, and a little goes a long way. You only need about half a teaspoon of xanthan gum to thicken 3 cups of gravy. It is typically found in the gluten-free or baking section of grocery stores, and it can also be purchased online. When using xanthan gum, be sure to sprinkle it into the gravy a little at a time to avoid clumping, and use minimal amounts to prevent a gummy or slimy texture.

Glucomannan (Konjac)

Glucomannan is a soluble plant fiber derived from the konjac plant root. It is one of the strongest thickening agents and is commonly used to make keto or low-carb noodle replacements. It works best when mixed with a bit of cold water and added to the gravy after it has finished cooking. Use glucomannan sparingly, as it continues to thicken recipes as they cool. It can also be used in baked goods to make them softer and more flexible.

Guar Gum

Guar gum is a plant fiber derived from the seed of 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 a potent thickening agent, with eight times the thickening power of cornstarch. It is typically used in small amounts in baking and cold applications like dessert fillings and salad dressings.

Agar-Agar

Agar-agar is a plant-based substitute for gelatin, derived from seaweed. It is most commonly used in cold applications like desserts, gelatins, puddings, or sauces. To thicken soups or gravies, add it towards the end of the cooking process and allow the mixture to cool. Agar-agar can be purchased as flakes or powder and has around 0.5 grams of net carbs per tablespoon.

Gelatin

Gelatin is an animal-based thickening agent, often used in desserts or sauces. Like agar-agar, it needs to be dissolved in water before being added to recipes, and it takes time to thicken. Gelatin is useful for setting no-bake cheesecakes or pies and can also be used in bars and cookies to add a chewy texture.

Dairy-Based Thickeners

Dairy products such as cheese, heavy cream, cream cheese, or sour cream can also be used to thicken keto gravy while adding fat, protein, and a richer, creamier taste.

Pureeing

Another way to thicken keto gravy without adding any additional thickeners is by pureeing the ingredients. Place some or all of the ingredients in a blender, food processor, or use an immersion blender to create a smooth texture. This method allows for varying textures, as you can add meat or other ingredients after pureeing the vegetable components.

Slow Cooking

Slow cooking your keto gravy on low heat will thicken it over time and concentrate the flavors, resulting in a rich and robust sauce. This method takes more time and patience but is worth it for a delicious, silky texture.

Keto gravy nutrition

Gravy is typically made with flour or starch, which are not keto-friendly ingredients. However, it is possible to make keto-approved gravy by substituting flour or starch with low-carb thickeners such as xanthan gum, guar gum, glucomannan, agar-agar powder, or gelatin.

Xanthan gum is a common food additive that acts as a thickening agent, emulsifier, and binding agent, particularly in gluten-free baked goods. It is available for purchase online, and a little goes a long way. You only need about half a teaspoon of xanthan gum to thicken 3 cups of gravy.

Glucomannan is another effective thickening agent for keto gravy. It is a type of fiber extracted from the konjac root and is often sold as a dietary supplement in powder form. For keto gravy, you will need about 1/4 teaspoon of glucomannan per cup of liquid.

Ingredients:

• 1 tablespoon salted butter
• 1 pkg turkey neck and giblets (or chicken neck and giblets)
• 1/4 medium onion, chopped
• 2 stalks celery, sliced
• 1/2 teaspoon dried thyme or sage (optional)
• 3 cups chicken broth
• 1/2 to 3/4 teaspoon glucomannan

Instructions:

• In a large saucepan over medium heat, melt the butter. Add the neck, giblets, onion, and celery. Sprinkle with salt, pepper, and any additional herbs. Sauté until nicely browned, about 5 minutes.
• Add the broth and bring to a boil. Then, reduce the heat and simmer for 30 to 40 minutes. Use a slotted spoon to remove the neck and giblets.
• Once your bird is done cooking, remove it from the roasting pan and pour the pan juices and drippings into the broth. Make sure to scrape up any browned bits for extra flavor.
• Bring the mixture to a boil again and cook until reduced by about one quarter. Set a fine mesh sieve over a bowl and strain out the solids. Discard the solids and return the liquid to the pan.
• Whisk in 1/2 teaspoon of glucomannan and let the mixture sit for 10 minutes to thicken. If you prefer thicker gravy, whisk in the remaining glucomannan. The gravy will continue to thicken as it cools.
• If the gravy becomes too thick, add a little chicken broth to thin it out and rewarm it over low heat.

Nutritional Information (per serving, 1 serving = about 1/3 cup):

• Calories: 47
• Calories from Fat: 36
• Carbohydrates: 1.1g
• Net Carbs: 0.8g

This keto gravy has 0.8g net carbs per serving, making it a delicious and keto-friendly addition to your meals.

Keto gravy storage

Keto gravy can be stored in an airtight container in the refrigerator for up to a week. It can also be frozen for up to two months.

When reheating keto gravy, it's best to use a saucepan over low heat and stir frequently. Alternatively, you can use a microwave-safe dish and heat for 30-40 seconds. If the gravy becomes too thick, you can add some water, broth, or chicken broth to thin it out.

It's important to note that keto gravy tends to thicken as it cools, so it's recommended to add any thickeners sparingly and adjust as needed.

Keto gravy serving suggestions

Keto gravy is a delicious and versatile sauce that can be enjoyed with a variety of dishes. Here are some serving suggestions to elevate your meals:

Keto Mashed Cauliflower

For a comforting and satisfying meal, serve your keto gravy with mashed cauliflower. This combination provides a hearty and flavourful experience, resembling the classic pairing of mashed potatoes and gravy but without the carbs.

Roasted Meats

Keto gravy is an ideal companion for roasted meats such as turkey, chicken, pork, or steak. Drizzle it over your favourite roasted dishes to add extra juiciness and depth of flavour.

Keto Chicken Pot Pie

Take your keto chicken pot pie to the next level by adding a generous serving of keto gravy. The gravy will complement the flavours of the pot pie and create a comforting and indulgent meal.

Keto Cheddar Bay Biscuits

For a savoury treat, pair your keto gravy with keto cheddar bay biscuits. The combination of fluffy biscuits and silky gravy makes for a delicious and satisfying snack or side dish.

Instant Pot Shredded Chicken

Enhance the flavour of your instant pot shredded chicken by smothering it in keto gravy. The gravy will add moisture and a rich taste to your shredded chicken, making it even more mouthwatering.

Keto Rolls and Keto Meatloaf

Create a complete and satisfying meal by serving keto gravy with keto rolls and keto meatloaf. This trio is perfect for those seeking a hearty and indulgent keto-friendly option.

Low-Carb Vegetables

Keto gravy isn't just for meats and biscuits. You can also drizzle it over low-carb vegetables like mashed turnips, cauliflower, broccoli, or coleslaw. Add a generous serving of gravy to enhance the flavour and make your vegetables even more appetising.

Frequently asked questions