Thickeners For Keto: The Ultimate Guide To Sauces And Soups

When it comes to keto-friendly thickeners, there are several options to choose from. Traditional thickeners such as flour, arrowroot, cornstarch, potato starch, and tapioca starch are not suitable for a keto diet due to their high carb content. Instead, keto-friendly alternatives like xanthan gum, guar gum, konjac flour, gelatin, and chia seeds can be used to thicken soups, sauces, and gravies. These thickeners are derived from various sources, including plants, seaweed, and animal products, offering a range of textures and consistencies to suit different recipes.

Konjac flour/glucomannan powder

Konjac flour, also known as glucomannan powder, is a keto-friendly thickening agent that can be used as a substitute for cornstarch or flour. It is derived from the root of the konjac plant and is commonly used in tablet form as a natural appetite suppressant.

Glucomannan powder is a soluble plant fibre with zero net carbs, making it ideal for keto or low-carb diets. It is one of the strongest thickening agents available and is known for its ability to create a beautiful texture in gravies, sauces, soups, and other hot dishes. When reheated, dishes made with konjac flour do not separate and maintain their original consistency.

To use konjac flour as a thickener, it is recommended to start with 1/2 teaspoon per cup of liquid and adjust as needed. The best method is to wait until your dish is ready, and then sprinkle the konjac flour evenly over the surface of the liquid while stirring continuously. Continue heating and stirring for a few minutes until the desired thickness is achieved. It is important to note that konjac flour does not thicken instantly, so it should be added gradually until the desired consistency is reached.

When using glucomannan powder as a thickener, it is important to first whisk it with cold water before adding it to hot liquids. This step is crucial to prevent lumps from forming due to the high temperature. Typically, 1 teaspoon of glucomannan powder is recommended for thickening 1 cup of liquid, but the amount can be adjusted based on personal preference.

Guar gum

When using guar gum, it is important to add it in small amounts, as it is a very potent thickener. It is also important to note that guar gum tends to become slimy when combined with dairy products, so it may not be the best option for dairy-based sauces or soups. Additionally, guar gum is most effective in cold foods, as it can lose some of its thickening power when combined with acidic ingredients.

Xanthan gum

When using xanthan gum, it is important to sprinkle it into soups or sauces gradually to avoid clumping. It can also be added to a dry ingredient like almond flour and then mixed into wet ingredients. It is an excellent thickening agent for those following a keto diet, providing structure and improving the texture of baked goods.

Gelatin

When using gelatin as a thickener, it is important to use it in the right amount. A good rule of thumb is to use about 1/2 tablespoon of gelatin for every cup of liquid. This can be adjusted depending on the desired thickness of the final product.

Dairy products

Heavy cream is a fine keto thickener for sauces and soups. Simply pour a touch of heavy cream into your soup, stir it in, and let it simmer for a while. This will cause the soup to reduce and thicken without boiling it and potentially curdling the cream.

Sour cream is another easy way to thicken a keto soup. First, ladle a small amount of hot soup into a bowl and add the desired amount of sour cream. Whisk until well combined, and then pour the mixture back into the pot of soup and simmer for a few minutes.

Cream cheese is often used in keto recipes because it adds fat to your diet, but it also makes a dish creamier without necessarily thickening it. You will need to use a lot of cream cheese to make a noticeable difference in the thickness of your dish, and doing so could lessen the other flavors. Cream cheese is best used in soups or cream gravies.

While cheese, heavy cream, and sour cream are all effective thickeners, they are not the only dairy products that can be used. In fact, many keto recipes that call for dairy can be thickened with dairy. For example, if you are making a recipe that calls for milk, you can substitute heavy cream to thicken it.

Frequently asked questions