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5.0 from 30 votes

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 Time
2 mins
Cook Time
2 mins
Total Time
8 mins
Servings: 4
Calories: 227 kcal
Course: Main Course
Cuisine: French

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

    Cup of Yum
  1. 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.
  2. 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).
  3. 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.
  4. 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

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

% 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.