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Keto bechamel sauce with a sprinkle of nutmeg over cauliflower

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


  • 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


  • 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