When embracing a ketogenic or low-carb lifestyle, it becomes crucial to identify suitable substitutes for high-carbohydrate ingredients. Contrary to common misconceptions, a wide array of low-carb alternatives exists for almost any food. This article focuses on thickeners, providing a comprehensive guide to low-carb and gluten-free options for your gravies, sauces, soups, and stews.
Natural Reduction
The simplest method to thicken any sauce or gravy is through reduction. This technique requires no additional ingredients and is incredibly easy to execute. By gently simmering your sauce on low heat, you allow it to naturally evaporate and reduce in volume. When working with sauces that contain other ingredients like meat and vegetables, it's important not to overcook them. When reducing sauces, it's advisable to be cautious with salt.
Fats: Butter, Ghee, and Olive Oil
Another effortless way to thicken sauces is by incorporating fats such as butter, ghee, or olive oil. After cooking a delicious ribeye steak or skin-on chicken thighs in a hot cast-iron pan, you're left with a pan full of flavors. Simply add a splash of lemon juice or dry wine to deglaze the pan, cooking on low heat while scraping the browned bits from the bottom. After a minute, add a tablespoon or two of cold grass-fed butter to the pan.
Pureed Vegetables
A convenient method to thicken sauces, gravies, soups, and stews is by partially blending cooked vegetables. To achieve this, simply take a cup or two of the cooked vegetables along with some of the cooking liquid and transfer them to a blender. Aside from the commonly mentioned pureed vegetables, you can also experiment with other types of vegetable purees, such as pumpkin, sweet potato, or butternut squash. Even a can of tomatoes or tomato paste can serve as effective thickeners, adding thickness and a hint of sweetness to your dishes.
Dried Mushrooms
When using dried mushrooms, it's essential to soak them in boiling water for 30 minutes before incorporating them into your sauce. Cook the soaked mushrooms for at least 10 minutes before blending them.
Read also: Easy Low-Carb Cheese Crackers
Egg Yolks
Egg yolks are a wonderful low-carb alternative to flour when it comes to creating creamy sauces without the extra carbs. When utilizing egg yolks as a thickening agent, it's crucial to temper them properly to prevent curdling and the formation of cooked egg yolk clumps. Tempering may sound intimidating, but it's actually quite simple!
- Separate the egg yolks: Begin by cracking the eggs and separating the egg yolks from the egg whites.
- Whisk egg yolks with water, stock or cream: Whisk the egg yolks with some cold water or chicken stock
- Combine with hot liquid: Gradually and slowly add about a cup of the heated cooking liquid to the egg yolk mixture while whisking constantly. Be sure to lower the heat to prevent scrambling the eggs later on.
When using aluminum pans, using egg yolks to thicken a recipe can result in discoloration. Aluminum can react with certain compounds present in egg yolks, causing them to turn gray or develop a metallic taste. To avoid this, it is advisable to use a non-reactive pan. Non-reactive pans are typically made of materials like stainless steel, enamel-coated cast iron, or glass, which do not react with acidic or alkaline ingredients, including egg yolks.
Cream and Cheese
Heavy whipping cream is an excellent choice for adding thickness to sauces. Adding a dollop of unsweetened yogurt or sour cream to your sauces or soups can provide creaminess and thickness. Make sure to whisk it in gradually to avoid curdling. Cream cheese and goat's cheese are also fantastic options for thickening. For example, you can create a creamy spinach dish by incorporating cream cheese in the Salmon with Creamy Spinach & Hollandaise Sauce recipe. Cream cheese, with its richness, creates a thicker texture compared to whipping cream and sour cream.
Nut and Seed Flours
Nut flours, such as almond flour, seed flours, and coconut flour, are excellent choices for thickening sauces and stews. Among these options, coconut flour stands out as the most absorbent low-carb flour.
Ground Flaxseed (Flax Meal)
Ground flaxseed (flax meal) is commonly used as an egg-free option in recipes including bread, cake and muffins. It can be also used as a thickening agent in sauces and soups. Simply mix a small amount of flax meal with water to form a gel-like consistency, and then add it to your dish. Go easy on flax meal as the taste may be too strong.
Read also: Keto Calorie Counting: A Detailed Guide
Chia Seeds
Chia seeds possess remarkable absorbent properties, making them an excellent choice for creating thicker textures. Whole chia seeds work wonderfully for thickening sugar-free jam, while ground chia seeds are suitable for thickening sauces and gravies. Go easy on ground chia seeds as they may make your sauce a bit gritty.
Nut and Seed Butters
Any nut or seed butter can be utilized as a thickening agent for meat and vegetable stews, particularly those with Indian influences. The key factor to consider is the taste profile of the butter. Nut butters like almond or macadamia offer a more subtle flavor, while options like pecan or hazelnut butter provide a bolder taste.
Ground Psyllium Husk
Ground psyllium husk is a fantastic addition to your repertoire, offering both a fiber boost and effective thickening properties. With its ability to absorb liquid and create a gel-like substance when mixed with water, it serves as a versatile and neutral-tasting thickener.
Konjac Flour (Glucomannan Powder)
This low-carb and gluten-free thickener is derived from the konjac plant. It has strong thickening properties and can be used in small amounts to achieve desired consistency. Konjac Flour (aka Glucomannan powder) is ideal for thickening gravies, sauces, soups, and other hot dishes, resulting in a beautiful texture. When using konjac flour (if the amount is not stated in the recipe, or you are creating your own recipe), start with 1/2 teaspoon per cup of liquid. The most successful method is to wait until your dish is ready and then, stirring with one hand, gently sprinkle the konjac flour evenly over the surface of the dish with the other hand. Then stir fast and well until it is completely incorporated. Continue heating for a few minutes while stirring for it to thicken. If you then want your dish to be thicker, repeat with another 1/2 teaspoon konjac flour. NOTE: Konjac flour does not thicken instantly, and a little goes a long way. By adding konjac flour 1/2 teaspoon at a time, you can get your dish to your desired thickness.
Xanthan Gum and Other Vegetable Gums
Xanthan gum is a commonly used low-carb thickener. One of the advantages of using xanthan gum is that only a small amount, usually a teaspoon or even less, is required to achieve the desired thickening effect. However, it is important to note that xanthan gum can sometimes cause gastrointestinal issues and may result in a slightly unusual texture. In addition to xanthan gum, there are other vegetable gums available as low-carb thickeners, such as guar gum, although they may have similar drawbacks. Xanthan Gum is best used to provide structure to keto baked goods. While it doesn’t perform exactly like gluten, it gives you a baked good that does not crumble and fall apart as much as one that doesn’t include it. This is not good to use to thicken sauces, soups, gravies, or other hot dishes. It will result in a slimy texture and it does not reheat well. Slimy is not a good taste. The best use for guar gum is in cold applications such as ice cream or smoothies. Guar gum is an emulsifier and keeps smoothies from separating into layers. This is also not good to use to thicken sauces. The texture is off and this also does not reheat well.
Read also: Magnesium Supplements for Keto
Arrowroot Flour
When it comes to low-carb diets, conventional gluten-free thickeners like cornstarch, arrowroot powder, and potato starch are not the most suitable options. These thickeners are relatively high in carbs, with approximately 7-8 grams of carbs in just one tablespoon. While this amount may not seem significant, the carb content can add up quickly in meals. However, it's important to note that in certain recipes (and for certain people), using a tablespoon of these thickeners for the entire dish may be just fine. To make roux, you need to use a starch. That's why almond flour and coconut flour are not suitable for making roux. An option is to use arrowroot flour which is a starch and therefore it is a good option for making roux.
- Start by heating fat: In a saucepan or skillet, melt a fat of your choice, such as butter, ghee, or olive oil, over medium heat.
- Add arrowroot flour: Once the fat has melted and is hot, gradually whisk in an equal amount of arrowroot flour.
- Cook the roux: Continue whisking the flour into the fat until well combined. Cook the mixture over medium heat, stirring constantly, until it reaches the desired level of browning.
- Use the roux: Once the roux has reached the desired color, you can use it as a base for sauces, gravies, and soups.
Troubleshooting Keto Gravy
My gravy is too thick! How do I fix it?
Thick gravy can be thinned with hot broth. Add a couple of tablespoons at a time until you reach your desired consistency.
Recipe: Easy Keto Gravy
This Keto Gravy Recipe couldn't be any easier and is ready in under 5 minutes. That's all you need to make a gravy that requires no pan drippings, has amazing color, and the perfect consistency.
Ingredients:
- 2 cups water combined with 3 teaspoons beef and 2 teaspoons chicken stock concentrate (use low sodium)
- 4 tablespoons butter
- ¾ teaspoon Xanthan gum
Instructions:
- Measure out 2 cups of hot water into a liquid measuring cup and stir in both broth concentrates.
- Add the butter to the small sauce pan and heat over medium heat.
- Whisk the water into the melted butter mixture.
- Bring to a boil, then reduce to low heat and let simmer for a couple minutes.
- Season to taste. The gravy will thicken as it cools.
Thickener Alternatives:
- Glucomannan - use ¾ teaspoon in the recipe just as the Xanthan gum is used.
- Tapioca Starch or Arrowroot Starch - Mix 2 tablespoons with cold water to make a slurry. Add to the gravy and bring to a boil to thicken.
- Guar gum powder - Use 1 teaspoon.
- Cornstarch - Mix 2 tablespoons with cold water to make a slurry. Add to the gravy and bring to a boil to thicken.
Recipe: Keto Gravy with Turkey Drippings
This is a classic recipe that goes perfectly with chicken or turkey.
Ingredients:
- Turkey neck and giblets (usually found inside the cavity of the turkey)
- Vegetables: Onions and celery
- Chicken broth: A few cups of prepared chicken bone broth add volume and additional liquid. You can use homemade broth if you have some.
- Glucomannan: 1/2 tsp
- Additional seasonings: Feel free to add some dried thyme or sage to the broth as well.
Instructions:
- Sauté the neck, giblets, and chopped vegetables in butter, allowing them to cook until the giblets are browned and the butter has deepened in color.
- Add in chicken or turkey broth and bring the whole mixture to a boil. Then reduce the heat and simmer for at least 30 minutes. Use a slotted spoon to remove the neck and giblets.
- Once your bird has finished roasting, add all the juices and drippings from the roasting pan into the broth. Make sure to scrape up all the browned bits as that’s where much of the flavor is.
- Bring the pan of broth and juices to a boil again and cook until reduced by about one quarter. Then use a sieve to strain out all the solids. Return the liquids to the pan.
- Whisk in the glucomannan and season to taste.
- Spoon it over roast turkey or chicken, or some delicious mashed cauliflower and enjoy!