Keto Bechamel Sauce
User Reviews
5.0
30 reviews
Excellent
-
Prep Time
2 mins
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Cook Time
2 mins
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Total Time
8 mins
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Servings
4
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Calories
227 kcal
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Course
Main Course
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Cuisine
French
Keto Bechamel Sauce
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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.
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Ingredients
- 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
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
- 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:
- 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.
- 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
Nutrition Information
Show Details
Serving
60g
Calories
227kcal
(11%)
Total Carbohydrates
2g
Protein
3.7g
(7%)
Fat
24.1g
(37%)
Fiber
0.1g
(0%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 227 kcal
% Daily Value*
| Serving | 60g | |
| Calories | 227kcal | 11% |
| Total Carbohydrates | 2g | 1% |
| Protein | 3.7g | 7% |
| Fat | 24.1g | 37% |
| Fiber | 0.1g | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
30 reviews
Excellent
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