Low Carb Keto Bechamel Sauce

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This creamy, silky keto béchamel sauce tastes just as good as the classic French bechamel, but without all the carbs! Pour it over vegetables, use it in lasagna, eat it with eggs – so many possibilities.

a bowl with cauliflower florets topped with low carb bechamel sauce

What is béchamel sauce?

Béchamel is also known as white sauce. It is a classic French sauce made from butter, white flour and milk. You cook the flour and butter to form a thick mixture called a roux. Then, the milk is added slowly until the desired creamy consistency is reached.

In French cooking, bechamel is considered one of the five “mother sauces”. This is because you can use it as a base for other sauces.

How to make bechamel keto friendly

Whilst a “proper” bechamel is certainly delicious, there’s one problem: it is high in carbs because of the flour and the milk. Not what we want on a Keto Diet!

So, how do you make a thick and creamy low carb bechamel sauce that looks and tastes like the real deal?

Many Keto Recipes simply add an extra portion of mozzarella. Don’t get me wrong – a keto cheese sauce tastes great, but bechamel is not supposed to be cheesy.

ingredients for this bechamel sauce recipe

My version of béchamel is by no means authentic, but it tastes wonderful. I settled on the following ingredients:

  • Cream cheese – full fat
  • Double Cream – that’s heavy whipping cream in the US
  • Egg yolk – this helps thicken the sauce
  • Chicken stock – for an extra bit of flavour
  • Salt and nutmeg – the classic bechamel seasoning

That’s it!

The sauce is so thick and lovely you’re going to want to pour it over almost anything. Thanks to my swaps, it’s just 1.9 net carbs per serving.

Keto Bechamel sauce – step by step

cream and cream cheese mixed with chicken stock in a saucepan and a balloon whisk

Add the butter, cream cheese, ½ cup heavy whipping cream and chicken stock to a saucepan and cook over a low heat until the butter melts – about 2 minutes. Do not boil.

a bowl with egg yolk and a spoon

Now, put the egg yolk in a cup. Add a little of the warmed sauce to it, mixing well with a fork, then add back into the sauce mixture.

This step is essential! It will stop the béchamel splitting.

whisking nutmeg into a bechamel sauce using a balloon whisk

Stir constantly over a low heat using a hand balloon whisk for about 4 minutes or until the sauce has thickened.

Don’t overheat the sauce or the egg yolk can curdle.

Variations

You can customise this gluten free, low carb bechamel sauce by adding one or more of the following ingredients:

  • shredded mozzarella or cheddar for a Keto Cheese Sauce
  • grated parmesan, gruyere or Emmental (to make a low carb sauce mornay)
  • white wine or sherry
  • lemon juice
  • parsley
  • tarragon
  • puréed sautéed onions (for a soubise sauce)
  • mustard
  • garlic
  • chives
a spoon dripping with bechamel

Where to use low carb bechamel

Here are a few ideas which low carb recipes and meals work well with bechamel:

  • Vegetables such as cauliflower, courgette or Brussels sprouts
  • keto lasagna
  • Eggplant lasagna
  • Any casserole dish that is topped with cheese – use the keto bechamel as a final layer before the cheese
  • zucchini boats
  • Croque Monsieur (use my 90 Second Keto Bread)
  • boiled eggs

Storage

Keto bechamel sauce stays fresh in the fridge for up to 4 days or freeze for up to 1 month.

Reheat slowly so the sauce does not split.

a spoon dripping with bechamel

More essential keto sauce recipes

In my opinion, it’s the sauces that take a meal from simply food to simply delicious. Here are some of my favourite keto sauces:

Tried this recipe? Give it a star rating below!

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Keto bechamel sauce with a sprinkle of nutmeg over cauliflower

Keto Bechamel Sauce

from sugarfreelondoner.com

Try my keto bechamel with only 1.9g net carbs per generous portion! Read the post to find out how I make this sauce thick and glossy without using flour.

Prep Time 2 mins

Cook Time 6 mins

Total Time 8 mins

Course Main Course

Cuisine French

Servings 4

Calories 227 kcal

Note: The servings slider only changes the first amount in each line and not any subsequent amounts. Please make your own calculations where necessary. ***As an Amazon Associate I earn from qualifying purchases.

Instructions 

  • Add the butter, cream cheese, cream and chicken stock to a saucepan. Cook over a low heat until the butter melts – about 2 minutes. Do not boil.

  • Put the egg yolk in a separate cup. Add a little of the warmed sauce to it, mixing well with a fork (this step is essential to stop the béchamel splitting).

  • Add the yolk mix into the saucepan. Stir constantly over a low heat using a hand balloon whisk for about 4 minutes or until the sauce has thickened. Don’t overheat the sauce or the egg yolk will curdle.

  • Season with salt and nutmeg to taste.

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Notes

1.9g net carbs per portion. Makes 4 generous portions of ¼ cup (4 tablespoons or 60g each). Change up the flavour by adding one or more of the following ingredients:
  • shredded mozzarella or cheddar for a Keto Cheese Sauce
  • grated parmesan, gruyere or Emmental (to make a low carb sauce mornay)
  • white wine or sherry
  • lemon juice
  • parsley
  • tarragon
  • puréed sautéed onions 
  • mustard
  • garlic
  • chives
Take care not to overheat the sauce or it can split. Easy hack if it does split or become lumpy: Take it off the heat immediately and pulse with an immersion blender.  Store in the fridge for up to 4 days or freeze for up 1 month. 

Nutrition

Serving: 60gCalories: 227kcalTotal Carbohydrates: 2gProtein: 3.7gFat: 24.1gFiber: 0.1g

This post contains affiliate links. If you click on one of these links and purchase a product, I may earn a small commission, at no extra cost to you. Thank you for supporting Sugar Free Londoner.



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