Thickening Keto Sauces: The Best Low-Carb Options

When it comes to keto-friendly thickeners for sauces, gravies, soups, and stews, there are several options available that won't disrupt your low-carb diet. Traditional thickeners like flour and cornstarch are high in carbohydrates and not suitable for keto. Instead, keto-friendly alternatives such as xanthan gum, guar gum, and konjac flour can be used to add thickness and texture to your dishes without the extra carbs. These thickeners are typically made from plant-based fibres, nuts, seed flours, or dairy products, providing a range of options for different recipes and dietary preferences.

Guar gum: Use sparingly in cold recipes like smoothies or ice cream

Guar gum is a plant fiber derived from the seed of the guar plant. It has zero net carbs and is used in commercial baking and ice cream to improve texture and consistency. It also extends the shelf life of baked goods. Guar gum can be added to recipes in small amounts as it has a strong thickening power—about eight times more than cornstarch.

Guar gum is best suited for cold recipes and works well in desserts, smoothies, ice cream, and salad dressings. It can also be used to prevent oil separation in salad dressings. Guar gum tends to get slimy when combined with dairy products, such as cheese or cream, and it does not reheat well, so it is not ideal for thickening sauces that will be reheated.

When using guar gum, it is important to start with a small amount, as a little goes a long way. The recommended amount is 1/2 teaspoon for every cup of liquid.

In addition to guar gum, other keto-friendly thickeners include xanthan gum, glucomannan (konjac), gelatin, and agar agar. These thickeners can be used in various recipes, depending on their specific characteristics. For example, xanthan gum is suitable for baked goods, while glucomannan is ideal for hot liquids like soups and gravies. Gelatin is perfect for cold dishes, and agar agar works well in sauces and puddings.

Konjac flour: Sprinkle over hot recipes like soups, sauces, and gravies

Konjac flour is a keto-friendly thickening agent perfect for soups, sauces, gravies, and other hot recipes. It is made from the konjac plant root and is a soluble plant fibre with zero net carbs.

When using Konjac flour, it is important to start with a small amount and add more as needed. Working with just half a teaspoon at a time, sprinkle the flour over the top of your hot food and stir briskly until well blended. If you need to thicken the dish further, simply repeat the process. If you add too much, you can thin the dish out by adding a little water or stock and stirring until it is incorporated. Remember, Konjac flour takes time to work and will not thicken your food immediately.

Konjac flour is a great choice for keto recipes as it maintains a lovely texture when reheated, unlike some other thickeners which can cause the dish to separate. It is also a versatile thickening agent, continuing to thicken as the dish cools, making it perfect for a range of keto recipes.

Konjac flour is a great alternative to traditional thickeners such as arrowroot, cornstarch, potato starch, and tapioca starch, which are high in carbohydrates and not suitable for a keto diet.

Xanthan gum: Use in small amounts in keto baked goods

Xanthan gum is a popular food additive that is used as a thickener or stabiliser in many recipes, including keto baked goods. It is produced through the fermentation of simple sugars with the bacterium Xanthomonas campestris. The "gum" refers to the gel-forming properties of the polysaccharide produced in this process.

Xanthan gum is a useful ingredient for those on a keto diet as it has zero net carbs and is gluten-free. It can be used to replace the properties of starch and gluten in baked goods, acting as a glue to bind ingredients together and create a sticky, elastic dough. This helps to prevent keto baked goods from becoming crumbly and falling apart.

When using xanthan gum, it is important to use a small amount as it has a high viscosity and can create a gummy or slimy texture if too much is used. It is recommended to start with 1/4 teaspoon at a time and add more until the desired consistency is reached. It is also important to sprinkle the xanthan gum into the mixture slowly and stir well to avoid clumping.

Xanthan gum can be purchased in powder form from most large grocery stores, natural food stores, and big-box stores, usually in the baking aisle. It has a long shelf life of three years when stored in a cool, dry place.

Gelatin: Use in cold dishes like desserts, but not in hot foods

Gelatin is a great thickening agent for keto-friendly recipes. It is an animal-based thickener derived from collagen and is often used in desserts and sauces. It is tasteless, virtually colourless, and protein-based.

Gelatin is ideal for no-bake cheesecakes and pies, helping them to set firm enough to slice. It can also be used in bars and cookies to add a chewy texture. It is not suitable for baking, however, as it takes time to set and thicken.

To use gelatin as a thickening agent, it must first be dissolved in water and then added to recipes. It will take some time to thicken and set. For a thin sauce, use 1 1/2 teaspoons of gelatin per cup of liquid, and for a thick sauce, use up to 4 1/2 teaspoons of gelatin per cup. Sprinkle the gelatin over a small bowl of cold water, whisk, and let it sit for a few minutes. Then, pour the mixture into your simmering sauce, stir, and remove from the heat. Do not let the sauce boil after adding gelatin. Allow the sauce to cool at room temperature until it begins to thicken, and then serve. For cold sauces, place the pot in a bowl of ice and stir until it reaches the desired temperature.

Gelatin is a useful ingredient for keto, gluten-free, and grain-free diets, as it is a suitable substitute for traditional high-carb thickeners like flour and cornstarch. It is also commonly used in classic French cooking for chaud-froid sauces, which are prepared hot and then chilled to set.

Dairy products: Use heavy cream or cream cheese to thicken creamy sauces, soups, and casseroles

Dairy products such as heavy cream and cream cheese are excellent thickeners for keto-friendly creamy sauces, soups, and casseroles. They add fat, protein, and a rich, creamy texture to your dishes.

Heavy cream, with its high milk fat content, can effectively thicken keto recipes without adding many carbohydrates. It is an ideal thickening agent for creamy sauces and soups. Simply add it to your base and reduce it, or deglaze your pan with stock/broth and then add the heavy cream to reduce.

Cream cheese, another keto staple, is often used in keto recipes to add fat and creaminess. While it may not significantly increase the thickness of your dish, using a larger quantity of cream cheese can make your sauce or soup thicker. It is best to use cream cheese in soups or cream gravies.

When using dairy products to thicken your keto dishes, keep in mind that they are not suitable for dairy-free or vegan diets. Additionally, be cautious not to over-indulge, as dairy products are high in fat and calories.

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