Keto Cheese Sauce for Broccoli: A Delicious and Nutritious Recipe

This article explores a flavorful and healthy way to enjoy broccoli: with a keto cheese sauce. Perfect for picky eaters and health-conscious individuals alike, this recipe offers a satisfying and low-carb alternative to traditional cheese sauces. We'll cover two variations: one using almond flour and another that avoids thickeners altogether.

Introduction

Finding ways to incorporate vegetables into your diet can be challenging, especially when dealing with picky eaters. This keto cheese sauce for broccoli recipe provides a delicious solution, transforming a simple side dish into a creamy, cheesy delight. The ketogenic diet, known for its low-carb, high-fat approach, pairs perfectly with this recipe, offering a guilt-free way to enjoy comfort food.

Why Keto Cheese Sauce?

Traditional cheese sauces often rely on flour-based roux to achieve their creamy texture. However, this recipe offers a keto-friendly alternative by using ingredients like almond flour or simply relying on the natural thickening properties of heavy cream and cheese. This results in a sauce that is not only delicious but also low in carbohydrates and suitable for those following a ketogenic lifestyle.

Keto Cheese Sauce Recipe #1: Almond Flour Based

This version uses almond flour to achieve a creamy texture similar to traditional cheese sauces.

Ingredients

• 2 tablespoons unsalted butter
• 2 tablespoons super fine almond flour (Bob's Red Mill recommended)
• ¾ cup heavy cream
• 1 ½ cups extra sharp cheddar cheese, shredded
• ½ teaspoon Dijon mustard
• ¼ teaspoon garlic powder

Instructions

1. Heat a saucepan over medium heat. Add butter and melt completely, being careful not to let it brown.
2. Add almond flour and whisk until blended. Cook for 1-2 minutes.
3. Add heavy cream, half at a time, and whisk until blended.
4. Turn heat down to low and add shredded cheddar cheese, whisking until melted.
5. Add Dijon mustard and garlic powder. Remove from heat as soon as the cheese is melted to prevent overcooking and a grainy texture.
6. Let the sauce cool slightly; it will thicken as it cools.

Important Notes

• Use super fine almond flour for the best texture. Regular almond flour may result in a grainy sauce.
• Shred your own cheese from a block rather than using pre-shredded cheese. Pre-shredded cheese contains additives that prevent smooth melting.
• If needed, reheat the cheese sauce in a saucepan on low heat, whisking occasionally, or in the microwave on a low setting.

Keto Cheese Sauce Recipe #2: No-Thickener Version

This recipe uses no flour or thickeners, relying on heavy cream, butter, and cheese to create a rich and creamy sauce.

Read also: Easy Low-Carb Cheese Crackers

Ingredients

• 1/4 cup heavy whipping cream (60 ml/ 2 fl oz)
• 2 tablespoons unsalted butter (28 g/ 1 oz)
• 1/4 cup cream cheese or soft goat cheese (60 g/ 2.1 oz)
• 1/2 cup grated cheddar or hard cheese of choice (60 g/ 2.1 oz)
• Pinch of sea salt, if needed
• Optional: spices & herbs of choice

Instructions

1. Place the cream and butter into a small saucepan and gently heat up.
2. Add the grated cheddar cheese (or any hard cheese of choice) and cream cheese.
3. Stir until melted and bring to a simmer.
4. Once you see bubbles, take off the heat.
5. Mix until smooth and creamy. If you prefer a thicker sauce, cook for 3-5 more minutes while stirring.
6. Serve immediately with steamed vegetables, fish, or meat.

Preparing the Broccoli

Steaming the Broccoli

Steaming is a simple and effective way to cook broccoli, preserving its nutrients and vibrant color.

1. Steam the broccoli florets until tender-crisp, for about 4 minutes.
2. You can steam the broccoli on the stovetop or in the microwave.

Roasting the Broccoli

Roasting broccoli brings out its natural sweetness and creates a slightly crispy texture.

Ingredients

• Fresh broccoli florets
• Olive oil
• Salt and pepper

Instructions

1. Preheat the oven to 425°F (220°C). Line a rimmed baking sheet with parchment paper.
2. Arrange the broccoli florets in a single layer on the prepared baking sheet.
3. Drizzle with olive oil and sprinkle generously with salt and pepper.
4. Roast for 15-20 minutes, or until the broccoli is tender and slightly charred.

Assembling the Dish

1. Plate the cooked broccoli.
2. Pour the keto cheese sauce over the broccoli.
3. Serve immediately and enjoy!

Tips and Variations

Cheese Selection

• Cheddar: A classic choice for its sharp and tangy flavor. Use sharp cheddar for a more pronounced taste.
• Gouda: Offers a rich and nutty flavor. Smoked Gouda can add a unique twist.
• Gruyere: Provides a complex and slightly nutty flavor.
• Pepper Jack: Adds a spicy kick to the sauce.
• Other Options: Swiss, Manchego, Emmental, Edam, Parmesan, or Pecorino Romano.

Flavor Enhancements

• Mustard: Dijon mustard adds great flavor and helps prevent the sauce from becoming stringy.
• Spices: Garlic powder, cayenne pepper, nutmeg, chili powder, or hot sauce can add depth and complexity to the sauce.
• Herbs: Fresh or dried herbs like thyme, rosemary, or oregano can complement the cheese flavor.
• Hot Sauce: Elevates the flavors without making it overly spicy. Crispy garlic chili oil can also be added for a little kick.

Additional Ingredients

• Bacon: Crispy bacon adds a smoky and savory element to the dish.
• Vegetables: Cauliflower, bell peppers, zucchini, mushrooms, and asparagus can be added for a more diverse and nutritious side dish.
• Nuts: Chopped nuts like pecans or walnuts can add a crunchy texture and a hint of sweetness.

Dairy-Free Option

• To make a dairy-free cheese sauce, swap out the heavy cream for full-fat coconut milk (or your favorite dairy-free milk) and replace the cheeses with your favorite dairy-free cheese alternatives.

Addressing Common Issues

• Sauce Too Thin: If the sauce is too thin, stir in a bit more cheese (start with ¼ cup). You can also mix 1 teaspoon of cornstarch with 1 teaspoon of cold water and stir that into the sauce.
• Sauce Too Thick: Add a small amount of heavy cream or milk to thin it out.
• Sauce Grainy: Avoid overheating the cheese sauce, as this can cause it to become grainy. If it does become grainy, try adding a little more heavy cream.

Can I use frozen broccoli?

Fresh broccoli is recommended for roasting because it gets those perfectly charred edges. But if you only have frozen on hand, I recommend heating the sheet pan in the oven for 20 minutes or so before adding the broccoli to the pan.

Serving Suggestions

• Serve the keto cheese sauce over steamed or roasted broccoli as a side dish.
• Use it as a dip for raw vegetables or cooked meats.
• Incorporate it into keto casserole recipes.
• Drizzle it over cauliflower, asparagus, Brussel sprouts, green beans, or spinach.
• Use it in low-carb cauliflower cheese or keto mac and cheese.
• Serve with fish or meat.

Make-Ahead and Storage Instructions

Making Ahead

• The cheese sauce can be made ahead of time and stored in an airtight container in the refrigerator for up to 4 days.
• When ready to use, add a tablespoon of heavy cream and reheat it covered in the microwave at 50% power. Stir it after 30 seconds, then continue reheating - if needed - for 30 more seconds.
• Alternatively, reheat it in a saucepan over very low heat.

Storage

• Store leftover keto broccoli with cheese sauce in the refrigerator for up to 4 days.
• Reheat in the microwave or in a pan on the stovetop.

Freezing

• Freezing the cheese sauce is not recommended, as it will likely become grainy or separate upon thawing.

Nutritional Information

Nutritional information is approximate and may vary based on the specific ingredients used. It's always a good idea to verify independently. The carb count excludes non-nutritive sweeteners.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

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