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Keto bechamel sauce with a sprinkle of nutmeg over cauliflower
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Keto Bechamel Sauce

Katrin Nürnberger 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.
Course Main Course
Cuisine French
Prep Time 2 minutes
Cook Time 6 minutes
Total Time 8 minutes
Servings 4
Calories 227kcal

Ingredients

  • 1 tbsp unsalted butter
  • ½ cup cream cheese 120g
  • ½ cup heavy cream
  • ¼ cup chicken stock
  • 1 egg yolk
  • Pinch of flaked sea
  • pinch of nutmeg

Instructions

  • Add the butter, cream cheese, cream and chicken stock to a saucepan. Cook over a medium 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.

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: 60g | Calories: 227kcal | Total Carbohydrates: 2g | Protein: 3.7g | Fat: 24.1g | Fiber: 0.1g