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Keto Bechamel Sauce - Delicious, Easy, Creamy and Low Carb
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- เผยแพร่เมื่อ 16 ส.ค. 2024
- Keto Bechamel Sauce - Delicious, Easy, Creamy and Low Carb
Here's the recipe
Keto bechamel sauce
Cold milk 500ml - 0.9 pints (or a milk alternative)
Unsalted butter 50g - 1.75 oz
Xanthan gum 1 rounded tsp - 4g
Grated cheddar cheese 100g - 3.5oz
Dijon mustard 2 tsp
Check out my first Novel www.amazon.co....
If like me you're doing your best to avoid those evil carbs and sugar but there are limitations to your diet then a lovely gratin should be right up your alley? I've messed around with a couple of different cheese sauce recipes but just don't like the heavy creamy sauce with tons of mozzarella to thicken them, I've tried using coconut flour to replace plain or all purpose flour but that was a total disaster.
Then I thought what about xanthan gum? But my experience before was frustrating because adding xanthan gum to liquid is very difficult, but then I saw a video by Alex the brilliantly weird Frenchman who loves to mess around with science and cooking, he discovered that by simply mixing the gum into oil or fat first, it blends beautifully and well a roux based sauce starts with mixing fat and flour anyway so I had another try and am really pleased with the result.
So why not check out my recent video for keto pasta and knock up a gorgeous lasagne? Or cauliflower cheese or even make this keto bechamel sauce a lot thicker by using less milk and you can prepare Spanish croquettas?
I do hope you give my keto bechamel sauce a try, you'll love it.
I used milk in this recipe and there is some sugar in there, feel free to use a milk alternative and this recipe will still work just fine.
I have found that using lactose free, full fat milk helps reduce the carbs/sugars and still tastes good :)
You can use heavy cream mixed with water in place of milk to cut the carbs. You could also add some pure/natural unflavoured whey which will add some flavour and protein.
@@reneeletchford4186 Lactose free is not low carb.
@@gmarounf7472 there was a specific product at my grocery store that was potentially mislabeled as it appears to be low carb from the nutritional information. However, that particular company adds extra cream to their products. IDK, essentially it was vastly different from the others.
how much xanthan gum used
Finally a keto bechamel that isn’t made out of cream cheese and heavy cream. Thank you so much, I’ll get to it right away! 🙏👍
I've recently discovered that arrow root powder which you use just like corn flour or starch is suitable for the keto diet. What I do is add butter to milk and bring to a simmer, then stir a couple of teaspoons of arrow root in a splash of cold water, then add to the milk. I stir gently over a low heat for a minute or so and judge how much the sauce thickened then add more arrow root or a splash more milk if it's too thick. I find this a lot easier than dealing with xanthan gum. But please do research arrow root before using just incase I'm wrong about it being keto.
Again, this gluten-loving sceptic would have said “no, never!” but Uncle Matt knows his stuff!
I've experimented with some different flours but they just didn't work, this one is a bit jelly like, thanks for your comment
OMG this is life-changing, Uncle Matt! Thank you so much.
I made more sauce than I needed so it's cauliflower cheese tomorrow haha. thanks for your comment
Made this for dinner tonight, didn't put cheese in the sauce. Just sprinkled some on top. Made with almond milk.😋
I made a mistake on this recipe by using regular milk, so you are correct to use almond milk. I've made cauliflower cheese a couple of times recently and have used almond milk.
I’m not doing keto anymore, but when I was nobody had come up with this! They were all using cream cheese to thicken which would split when reheating. I’ve gotta say I was surprised by the amount of xanthan gum. Everyone else uses just a pinch. Seemed to work though!
For anyone worried about the carbs in milk, you can mix 1 part cream and 9 parts water and you’ll end up with essentially 3.5-4% fat milk. It tastes a little different as the lactose in regular milk sweetens it a little, but you can add a tiny bit of a liquid sweetener if you need to. I used to use watered down cream as my milk in my coffee so I didn’t worry about sweetening the actual milk as I was sweetening the coffee.
thank you Monique I haven't removed milk from my diet yet, I heard that it has more carbs, do you know how much please? I would be ok with replacing milk with almond milk perhaps?
Can I ask about how the diet worked for you, how long you did it for etc? I'm planning a new channel just about losing weight from no carbs, it would be helpful to understand what happens when you reintroduce carbs back into your diet.
@@unclemattscookerylessons milk has 5g of carbs per 100ml, so a cup of milk has 12.5g. Depending on how low you’re aiming with your carbs, it can add up fast. I was staying under 20g of carbs each day and I drink at least 3-4 coffees a day so if I’d used milk it would have added up very quickly. I tried almond milk in coffee and hated it. Macadamia milk and cashew milk were better but still not great. I didn’t get around to trying flax milk which I’d heard was good but I couldn’t find a commercial one and kept putting off making it. I also tried straight cream in coffee which did taste lovely but got expensive, and I tend to nurse a coffee rather than drink it piping hot and then the fat from all the cream forms a skin which is rather unpleasant. So watered down cream was the best option for me.
I did keto for a year. I did lose some weight in the first 3 months and then it stopped. I kept going with it and fiddling with my macros trying to get it to start working again. I reduced my carbs further, I reduced my protein, I increased my fat, I reduced my fat, I increased my protein. Nothing worked. I also felt utterly wretched. I had no energy. After a year, I decided enough was enough and I stopped. A few weeks after stopping I realised that the only thing I didn’t try in my efforts to get it to work was to schedule in cheat days occasionally. I suspect that may have kick started the weight loss again, but I wasn’t willing to try again because I really had felt awful for the entire year. I did gain back everything I’d lost. I do have a chronic illness. ME/CFS. Along with that comes adrenal fatigue. Mine is pretty severe. My adrenals have actually stopped producing DHEA and I have to take a replacement medication for that. We discovered that just before I started keto. The endocrinologist who discovered it should never have allowed me to do keto as it’s known to be hard on the adrenals. He not only allowed it, he pushed me to do it. Prick. I’m just getting to the bottom of it all now, but I believe he should have diagnosed me with secondary Addison’s disease. I am replacing the DHEA but I don’t think it’s quite as effective as endogenous DHEA as my numbers with replacement are fine but I still have some low DHEA symptoms. After stopping keto, it took me close to 2 years to recover, and I only achieved that by drastically increasing my adrenal support supplements and adding in lots of electrolytes and following the Adrenal Reset Diet which utilises carb cycling, so I have 1 serve of carbs with breakfast, 2 serves with lunch and 3 serves with dinner. It has made a huge difference, to the point that my planned move to the country is back on and I’ve mostly packed and gotten my house ready to sell in a few months. I’ve also lost some weight again. In December I had bought a whole lot of new clothes because nothing was fitting. I started the adrenal reset diet in February. In May, I was packing up the clothes I’m not currently wearing so tried on a few things. They fitted. Ended up trying on almost everything. The clothes that didn’t fit in December all fitted again, and a couple of the new things now need to be altered as they’re too big. I haven’t gotten on the scales to check how much I’ve lost this time, but I’m guessing I’ve probably lost about 3/4 of what I lost on keto, and I’m expecting it will stay off because I’m not cutting out a food group to achieve it. If the book is correct, then once my adrenals heal further I can expect to lose some more. We shall see. I’m not focusing on that this time, as I think healing my adrenals as much as I can is far more important. Any weight I lose I consider an unexpected bonus. Sadly, I was considering the Adrenal Reset diet before I did keto. I could have saved myself so much pain. Oh well. Better late than never right!
My experience is not going to be the standard experience, because of my illness. However I did come across many people who continued to eat keto once they’d lost their weight. Maybe some just liked it, but I know that at least a few had to keep doing keto or they gained the weight back. There was also at least one lady who lost some weight but not all, like me, and she has been continuing to do keto for years and the rest never budges. She has a TH-cam channel based on keto and I often wondered if she felt she was stuck doing something that doesn’t work for her because she created a channel based on it. I never asked though, I would’ve felt too mean pointing out that she wasn’t finished. So I don’t think it’s the perfect solution for everyone, but it clearly works well for some. I think if you’re wanting to transition back to regular eating you probably want to look into some refeeding guidelines so you can add extra things in slowly and not shock your system. I’m not certain just how effective that would be, but it’s bound to be better than keto one day, regular food the next day. I tried to do something along those lines by staying low carb for a while without being keto. It might have slowed down the rate of gaining back, but it didn’t stop it. I didn’t do it properly though. I guess if you feel okay when on keto and your keto flu stage wasn’t too horrendous you could utilise a week or two of keto here and there to maintain your weight. Have a trigger that tells you when it’s time to do a keto week, whether that be a number on the scales or a pair of trousers feeling a bit tight or whatever, and when that happens you know that as of your next grocery shop you’re going back to keto eating for a bit. Maybe not ideal, but better than gaining everything back or being stuck doing keto forever.
@@moniquem783 I'm so sorry to hear about your health issues, sounds horrible.
I knew that I had to make a lifestyle change so I don't even try to do the full keto diet as I know I'd get fed up and give up.
so I've just dramatically reduced carbs and sugar, I've got a few nice recipes to replicate bread, crackers for cheese and now white sauce but to be honest most days I start with cheesy scrambled eggs with tomato and this fills me up for hours.
I don't eat again until later in the day and that is usually some meat or fish with a salad, but both me and my better half still like to go out or even have a takeaway. We love having a kebab from our local place and just don't eat the pita, we have a glass of wine or beer and like in this recipe we have milk. I've always had black coffee so and don't eat cereals anymore.
Interesting about the lady who does the keto channel, I will start making content soon and will announce here when I'm happy with the content.
Glad to hear you're feeling better now x
@@unclemattscookerylessons well, if it’s working for you without going all out strict with it, maybe you won’t have an issue with stopping it. Especially with good recipes for bread etc which tend to be the things people miss most. It should be easy enough to just knuckle down a bit now and then to maintain it.
If you came up with a recipe for a fabulous pita/flatbread you could even take those with you when you go for a takeaway kebab and ask them to put it in that instead of in the standard pita. Last time I looked there wasn’t a fabulous flatbread recipe out there as yet. They’re all too eggy or tough or they split or there’s something else wrong with them.
I’m thinking for your channel it might be better to call it low carb rather than keto. It will give you far more options of what you can do, plus you won’t have to deal with the “keto police” having conniptions if you put something in that isn’t strictly keto friendly. I’ve seen them go nuts over a stew that had a carrot in it. They’re full on. It wouldn’t be nice to deal with. Another option might be to have the channel be a “free from” channel and you could mix it up and just name the recipes so they say what they’re free from. So a dessert recipe that’s free from sugar, a bread that’s free from gluten, a hearty stew that’s free from meat (aaaarrrrgggghhhh! 😂😂😂), a stir fry recipe that’s free from soy etc etc etc. You’d have far more options with recipes, and it also wouldn’t lock you into eating low carb forever either. Something to think about.
If you want to play with desserts, there’s a channel you should check out. A very clever girl who used to be a pastry chef and has a whole lot of keto baking/dessert recipes. She has worked out a blend of flour alternatives that works well for most recipes, including pastry too. I found her just before I stopped so haven’t made many of her recipes but I’ve watched a bunch of her videos because she’s incredibly clever. Well worth checking out. Her channel is called Keto Upgrade.
Also if you want to play with desserts, allulose is an amazing sweetener. Expensive, but behaves just like sugar and no aftertaste. I still avoid sugar but have discovered that I enjoy baking and am good at it. I’m okay with using flour because I don’t bake very often but I don’t want that much sugar. I do okay with erythritol as my main sweetener but when I bake I usually invite Mum over for a coffee to share it and she gets the cooling effect aftertaste from erythritol. If I use allulose she can’t tell though.
Practical advice for me to deliver an interesting and tasteful menu.
Loving this recipe I need white sauce for my mac(cauliflower) and cheese for today and came across this video
Thank you Candice, I've also discovered that arrow root is keto friendly and as simple to use as corn starch (cornflour in the UK) easier to find too. X
Can't wait to try this
thank you
This looks so delicious. Thank you for sharing with us.
Used heavy cream , added in 2 steps . Worked well
Looks very delicious! Thank you!
This is the best bechamel Leto that I been find for me to do however I not put so much butter but I like it how it seemed
Delicious Sauce thank you for the tutorial ❤️
*Thanks for sharing this fantastic recipe - it's definitely going into my regular rotation!*
Helping you out with a comment & like. I'll try this soon. Great job.
God bless x
this is a must try to keep the carbs down i will be trying this one out very soon i wish i had have seen it sooner just made a large lasagne for the freezer. lol
I made a lasagne a few days ago with this sauce and courgette ribbons as the pasta, please note that you do need to pre cook the courgette and the sauce should have been a little firmer as there was not pasta so soak up moisture.
Hi, just found you with the Keto crust and this sauce looks great too! I don't do Keto but I definitely try to find lower sugar/carb options. Best, from Colorado!
I can't do keto either it's so restrictive especially if on the rare occasion you can afford to eat out somewhere. The menu's cater for all types of diets but not low carb. There's only so many salads right?
I really appreciate you commenting on my videos
Thanks for clarify what a béchamel sauce is.
Looks really good!
Looks perfect!! I will try it!!! Thanks a lot!!!!!
Hake is a great fish. Here in NE we use it in fish chowders because it holds together well.
Nice knife skills with the skinning of the fish, small detail but I know how hard it is.
Uncle Matt I make keto pancakes with carb quick and put the smallest touch of xanth gun to stop them from spreading out
I haven't tried pancakes yet, have you got a recipe to get me started please?
Thanks from Orlando Florida!!!! I will try this recipe!!! 👍
I might try adding a little bit of almond flour for texture.
Amazing
Bundles thanks to you
I made this with heavy cream on top of my Moussaka it was a GAME CHANGER!!!
I'm so pleased
how much xanthan gum did you use
Thanks, I have been looking for an alternative.
Awesome
I can't wait to try this! Thank you for a wonderful recipe. 😊
You are so welcome, thank you
My mouth is already watering just by seeing this😭 can't wait to give it a try
I’m going to make that sauce on Christmas morning & add chopped boiled eggs. My family will put
On top of biscuits
Is that like the American biscuits and gravy? Never tried them but must do so one day.
Thank you so so much, Uncle Matt! I imagine this might come very handy for diabetes recipes!
I think keto or just low carbs and sugar would definitely be good for diabetes. But I'm no doctor so please don't take my advice on it's own.
Have you joined us all in the low carb club?? 🤣
yes I've lost 3 stones so far which is 42 lbs or 20 kilos, I'm not really stictly sticking to full keto, but I've basically dramatically reduced carbs and virtually no sugar. I still eat fruit though and milk . And have the occasional glass of beer or wine.
I wanted to make this a lifestyle change rather than another fad diet that I give up on after a few weeks. How are you getting on with the keto thing Kat?
@@unclemattscookerylessons I don't do strict keto now but did to kick start. I now do low carb and I still use semi skimmed milk in a coffee or tea. I never use sugar in anything anymore and use eurythritol or xylitol as sweeteners in baking etc. No flour, wheat, starchy foods or refined carbohydrates.. I lost 4st and reversed my insulin resistance and feel tons better. Had to buy a new wardrobe 😂 It's all for the greater good 👍
@@kat7777 it sounds like we're doing something very similar, I had to change my relationship with food, and a strange thing has happened doing low carb.
I now do intermittent fasting by accident, I don't eat unless i'm hungry and I don't think about food in the same way anymore.
Good luck to you and congratulations on the new wardrobe
@@unclemattscookerylessons Yes, no insulin spikes from carbs or sugars so the appetite is surpressed naturally... Our energy is from burning fat instead and we are satiated. Intermittent fasting is great too when purposely done but must be switched about so not a routine... Keep the body on it toes 😉
Great recipe, with so many options!
For the algorithm
thank you Fred
Never heard of adding mustard to bechamel. Interesting, I love mustard.
Interesting.
Thanks for great recipe 👍
I cannot wait to make this!
Thank you
Thank you for this recipe. I like to add a little bit of nutmeg to my bechamel, really much better
I agree love a bit of nutmeg
This looks yummy I want to make keto moussaka
thank you so much for that, I've been told by quite a few people not to use regular milk though as it isn't keto friendly. I recommend swapping that for almond milk or the option you prefer, hope it goes well
Thank you! Now I can make Keto mousaka 😃
Thank you and good luck with the recipe
Thank you!
LOVELY!
uncle matt - i think you should go by daddy matt- you’re adorable 😍
thanks Pablo, very nice comment
How bout using cornstarch instead? High carb?
I have used cornflour - cornstarch and a little goes a long way, it is hight in carbs though. so xanthan gum is the better option for avoiding those evil carbs
You're looking very fit! :0)
thank you Jacob
Subbed. Thankyou!
Thanks for the sub! Trevor
@@unclemattscookerylessons I'm looking forward to learning from you, Matt.
I love making lasagna and moussaka, but want to eliminate flour. I will definitely give this one a try! Would adding egg yolks to this work?
Yes I'm sure carefully stirring in egg yolk towards the end of the cooking would work well.
Looks delicious 😋 🇦🇺
So yummy. I've a question though, what kind of milk did you usew please?
I should have used almond or another keto friendly option. But I'm an idiot and used regular cows milk
@@unclemattscookerylessons Thank you 🙏. It's ok if you're not on a diet unlike myself.
😍😍Yummers
I wonder if you can replace the milk with cream? Looks delicious.
Yes, in fact the milk isn't even keto, I'm an idiot really?
You can mix some water with the cream. As well
@@unclemattscookerylessons hardly an idiot! I've nothing against milk i just don't buy it much for my other cooking that calls for milk or half n half. Cream is just more convenient for me! Thanks again for this amazing recipe.
👍
Going to try this. How much xanthum gum per cup of liquid? Is that listed somewhere and I missed it?
I've put the full recipe in the description below the video, it's frustrating as you have to expand by clicking 'more' twice. But 1 TSP is enough for 1 pint or maybe even less xanthan gum. I've been using arrow root lately for thickening sauces as this is easier to use, it's similar to corn starch but apparently ket friendly?
Wait! I thought you couldn't have milk on a keto diet?
I'm not fully strict so will have some milk, I know my lady would be irritated if if I did but this recipe will work with almond milk or any other alternative to milk.
No description of milk? almond? Regular? Oat?,
I used regular milk, but it was pointed out that I'm an idiot, so please use almond or any other keto applicable milk, definitely not oat either
My experience with xantham gum very slimy ... What abt arrow root powder?
I just had to research arrowroot as I didn't realise it was keto friendly, and you're right is is suitable. So I would say definitely give it a try, you've really helped me there as I also find xanthan a little slimy, arrowroot is now on my shopping list and I'll use that in my sauces from now on. Thank you x
Is there an actual recipe of amounts?
I usually paste the recipe in the description below the video, what you need to do is expand the description by clicking where is says 'more' I just checked and the recipe is there but here it is for you
Here's the recipe
Keto bechamel sauce
Cold milk 500ml - 0.9 pints (or a milk alternative)
Unsalted butter 50g - 1.75 oz
Xanthan gum 1 rounded tsp - 4g
Grated cheddar cheese 100g - 3.5oz
Dijon mustard 2 tsp
español
You look like you've lost a few pounds mate.
42 lbs so far, thank you Manuel
Good on you Uncle.. this is Yhen, I changed my name because of Ukraine comments. I'm still down 155 pounds and about to start round 2. You are looking really good.. more healthy too.. Cheers mate
Low carbs, lose weight! You look like you have 👍🏻 You were chubbing up 🫣😁
I was a chunky monkey Roger 18 stones + now down to almost 15 stones, next step is doing some exercise to tone up a bit.
The final decision was made when in the same week I got denied life insurance for my mortgage and when I was out for a walk a lady who was arguing with her kid that he couldn't have sweets, that he would look like that man (she basically fat shamed me, and it worked) I have a thick skin so have no problem with fat shaming if it comes from someone that cares about you?
Thank you so much 🥹❤️ that a real life changing recipe
👍