Keto Bechamel Sauce
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 Time2 minutes mins
Cook Time6 minutes mins
Total Time8 minutes mins
Course: Main Course
Cuisine: French
Servings: 4
Calories: 227kcal
- 1 tablespoon unsalted butter 14g
- ½ cup cream cheese 120g
- ½ cup heavy cream 120ml
- ¼ cup chicken stock 60ml
- 1 egg yolk
- Pinch of flaked sea
- pinch of nutmeg
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.
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.
Serving: 60g | Calories: 227kcal | Total Carbohydrates: 2g | Protein: 3.7g | Fat: 24.1g | Fiber: 0.1g