Keto bechamel sauce

Keto bechamel sauce

Ever wondered how to make that lovely creamy white sauce without using any flour? It's way simpler than you'd think. Not only gluten-free but also keto and so much easier to make than the original version, without compromising on its authentic taste. What a great addition to your repertoire!

Keto bechamel sauce

Ever wondered how to make that lovely creamy white sauce without using any flour? It's way simpler than you'd think. Not only gluten-free but also keto and so much easier to make than the original version, without compromising on its authentic taste. What a great addition to your repertoire!
USMetric
6 servingservings

Ingredients

  • 1¾ cups 425 ml heavy whipping cream
  • 7 oz. 200 g cream cheese
  • ½ tsp ½ tsp salt
  • ¼ tsp ¼ tsp ground black pepper
  • ¼ tsp ¼ tsp ground nutmeg

Instructions

Instructions are for 6 servings. Please modify as needed.

  1. Add all ingredients to a nonstick saucepan and bring to a boil while stirring continuously.
  2. Lower the heat and let simmer for a few minutes, until it reaches desired consistency.
  3. When it's almost ready, taste and add more salt or spices if necessary.

Tip!

Bechamel is a basic sauce used in lasagna, gratins and dozens of classic dishes. The seasoning is super simple: salt, pepper and a pinch of ground nutmeg. Cheese is also often added and practically there are thousands of other flavor combinations, so get creative and feel free to play around. You could start with adding some flavored cream cheese...

Here are some inspirational suggestions (based on 4 servings) - just add them to the base recipe and enjoy your own unique bechamel!

Chilli sauce - 1 tablespoon chilli powder or paste
Citrus sauce - 2 tablespoons freshly squeezed lemon or lime juice and a little zest for serving
Curry sauce - 1 tablespoon curry powder or paste
Caper sauce - 2 tablespoons finely chopped capers and maybe a small sardine fillet
Onion sauce - ½ cup butter fried onion
Cheese sauce - ½ cup grated parmesan or other grated mature cheese, to be added at the end. Crumbled blue cheese and feta are also good.
Horseradish sauce - 2 tablespoons grated horseradish, add at the end
Mustard sauce - 1 tablespoon sugar-free mustard
Tomato sauce - 1 tablespoon tomato paste
Tex-Mex sauce - 1 tablespoon unsweetened taco seasoning
Garlic sauce - 2 crushed garlic cloves or 2 teaspoons garlic powder
Herb sauce - 3 tablespoons chopped parsley, dill, basil, coriander or equivalent amount of dried herbs. Pesto can be a good addition too!

You might also like

A little sneak peek...

With Diet Doctor Plus you get access to tons of keto meal plans, including dairy-free and vegetarian versions, meal plans adapted for intermittent fasting, quick-and-easy and budget keto meal plans. Below, see our latest one.

Keto: A week of OMAD #1

OMAD is short for “One Meal a Day” and it’s an increasingly popular way of doing time-restricted eating or intermittent fasting. This meal plan helps you do it in a safe and effective way, ensuring you get enough calories and protein each day while helping you meet your low-carb and weight loss goals. The plan has you alternating OMAD one day followed by two meals, lunch and dinner, the next day. It is simple and no fuss. And you’ll be eating delicious, nourishing meals. Do make sure you drink lots of water (tea or black coffee is fine, too.) And get enough salt to minimize side effects like headaches and keto flu.

Check out our in depth guide, What you need to know about OMAD, here >>

Full meal plan →

Get the full Diet Doctor experience for free

With Diet Doctor Plus, you get instant access to all of our delicious recipes, popular meal plans, meal planner tool, inspiring videos and educational guides. As a paying member you also help us in our mission to empower even more people. What are you waiting for? Sign up today and try for free for a month. Cancel anytime you want.
Start your free trial

5 comments

  1. Annie
    This is how I make cheese sauce though I do it by eye rather than measuring! I add grated Cheddar and Parmesan for flavour. Using a flavoured cream cheese is nice too. I use Garlic and Herb Boursin (I'm in the UK).
  2. Beverly
    You can achieve an even more traditional tasting bechamel by heating cream and butter in the same proportion you would use for the roux method (2 cups liquid 2 T butter) with a touch of salt. Then take it off he heat and sprinkle with a t of guar gum. (It's a superior product that's crossed over from molecular gastronomy and works brilliantly in any cream sauce. Also for other things like thickening stewed blueberries). Mix the gg in thoroughly and wait a while to see if the sauce texture is what you want. Adjust accordingly. I love cream cheese too, but it doesn't taste like a true bechamel. This does.
  3. Alice
    How long can I store this for? Can I make it in advance to just put together my dish when I serve it?
  4. Birgit
    This is probably a very nice sauce. But a true bechamel does not taste like fat and protein only. I therefore think, a thickener instead of cream cheese would make the result come closer to a true bechamel. What method was perfect to mix in guar, xanthan or carob seed flour is another question though. I think, mixing the powder with butter or some other oil/fat and then add that mixture to the sauce would help.
  5. Dee
    I make mine the traditional roux way using almond flour and almond milk. Putting it through the blender once it is fully cooled takes away any grainyness. It's to die for.

Leave a reply

Reply to comment #0 by