When adhering to a ketogenic or low-carb diet, finding suitable replacements for high-carb ingredients becomes essential, especially when it comes to thickening sauces. Cornstarch, a common thickening agent, is too high in carbs for a keto-friendly diet. This article provides a comprehensive guide to low-carb and gluten-free keto sauce thickener options, enabling you to confidently create mouthwatering and fulfilling dishes that align with your dietary choices.
Understanding Thickeners and the Keto Diet
A thickener is a special ingredient added to soups, sauces, and stews to add thickness and texture without significantly increasing the carbohydrate level. Traditional thickeners like cornstarch, arrowroot, and wheat flour are high in carbohydrates, with 100 grams of wheat flour containing about 73 grams of carbs. Keto thickeners are substitutes for traditional ones, made from low-carb ingredients to align with the principles of a ketogenic diet.
Keto-Friendly Thickeners: An Overview
Keto thickeners are generally made from plant-based fibers and gums, nut and seed flours, and dairy products. Here's a detailed look at some of the most popular options:
1. Glucomannan Powder (Konjac Flour)
Glucomannan is a water-soluble thickener made from the root of the konjac plant. Due to its high-fiber content and low-calorie count, glucomannan powder is beneficial for weight loss and managing appetite. It is ideal for thickening gravies, sauces, soups, and other hot dishes, resulting in a beautiful texture. Consuming konjac fiber can also provide relief from any existing digestive or constipation issues. It may lower cholesterol and help manage diabetes.
How to use: Start with 1/2 teaspoon per cup of liquid. Sprinkle the konjac flour evenly over the surface of the dish while stirring continuously. Continue heating for a few minutes while stirring for it to thicken. Add more in 1/2 teaspoon increments until desired thickness is achieved. Note that konjac flour does not thicken instantly, and a little goes a long way.
Read also: Easy Low-Carb Cheese Crackers
2. Xanthan Gum
Xanthan gum is a commonly used gluten-free thickener derived from fermented corn sugar. 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.
How to use: Use it sparingly (often less than 1/4 teaspoon per recipe) because even a small amount can thicken significantly. Using too much can result in a very gummy or slimy texture. It is best used to provide structure to keto baked goods. It is not recommended for thickening sauces, soups, gravies, or other hot dishes.
3. Guar Gum
Guar gum is another low-carb thickener derived from guar beans. Like xanthan gum, guar gum can thicken salad dressings (to prevent oil separation), sauces, gravies, soups, smoothies, stews, and even puddings.
How to use: The recommended amount of this thickener is 1/2 teaspoon for every cup of liquid. The best use for guar gum is in cold applications such as ice cream or smoothies, as it acts as an emulsifier and keeps smoothies from separating into layers. It is not recommended for thickening sauces, as the texture is off and it does not reheat well.
4. Almond Flour
Almond flour contains beneficial vitamins and minerals, including vitamin E, iron, manganese, magnesium, potassium, and calcium. Finely ground almonds create a nutrient-rich flour with a nutty flavor and thickening features. However, using almond flour to thicken a sauce will result in a gritty and grainy sauce, and it also affects the flavor.
Read also: Keto Calorie Counting: A Detailed Guide
5. Chia Seeds
Chia seeds are low-carb friendly and packed with health benefits. One ounce of chia seeds contains about 137 calories, including 9 grams of fat (a mixture of polyunsaturated fat and monounsaturated fat), 4 grams of protein, 12 grams of carbs, 2 grams net carbs, and almost 11 grams of fiber. Chia seeds possess remarkable absorbent properties, making them an excellent choice for creating thicker textures.
How to use: 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.
6. Flaxseed Meal (Ground Flaxseeds)
Flaxseed provides an abundant amount of omega-3 fatty acids. Flaxseed helps decrease cholesterol levels, provides an abundant amount of antioxidants, and can help with weight loss. Ground flaxseeds, aka flaxseed meal, contain fiber that thickens when mixed with liquids.
How to use: Simply mix a small amount of flax meal with water to form a gel-like consistency, and then add it to your dish. Use sparingly, as the taste may be too strong.
7. Psyllium Husk Powder
Psyllium husk powder is derived from the husks of psyllium seeds, known for their water-absorbing features, which can thicken sauces, stews, and even Keto bread.
Read also: Magnesium Supplements for Keto
How to use: Use it sparingly due to its grainy texture, which can be unpleasant in some dishes.
8. Agar Agar
Agar agar is a vegan alternative to gelatin, extracted from red algae, which can be used in sauces, puddings, and other cold or congealed dishes.
9. Heavy Cream
Heavy cream contains at least 36% milk fat and can be a Keto-friendly thickener due to its minimal carbohydrate content and high-fat profile. It 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.
How to use: Make sure to whisk it in gradually to avoid curdling. With cream, if you then simmer it for a period of time and drive off some of the water your dish will become thicker.
10. Cream Cheese
Cream cheese is also a fantastic option for thickening. For example, you can create a creamy spinach dish by incorporating cream cheese. Cream cheese, with its richness, creates a thicker texture compared to whipping cream and sour cream. Unlike heavy cream, cream cheese mostly makes a dish creamier, not necessarily thicker.
How to use: You should add a lot of this cheese to make a thicker dish, which can impact and lessen other flavors.
11. 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.
12. 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.
13. 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.
14. Egg Yolks
Egg yolks are a wonderful low-carb alternative to flour when it comes to creating creamy sauces without the extra carbs.
How to use: 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 involves separating the egg yolks, whisking them with cold water or chicken stock, and then gradually adding 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. To avoid this, it is advisable to use a non-reactive pan.
15. Nut and Seed Butter
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.
16. Resistant Starches
Resistant wheat starch or resistant corn starch look and function quite similar to regular starch. Resistant Wheat Starch 75 has about 1 g net carbs per 1 Tbsp (unfortunately, it looks like it's been out of stock for months). Resistant wheat starch can be used to make a roux which can be used to thicken a tomato soup. Alternatively, you might try making a roux out of fine psyllium husk powder and a fat or cream.
17. Arrowroot Flour
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.
How to use: Start by heating fat in a saucepan or skillet. Once the fat has melted and is hot, gradually whisk in an equal amount of arrowroot flour. Cook the mixture over medium heat, stirring constantly, until it reaches the desired level of browning. Once the roux has reached the desired color, you can use it as a base for sauces, gravies, and soups.
Applications of Keto Thickeners
Thickeners can be used in a variety of dishes, including:
- Sauces and Gravies: Keto thickeners like xanthan gum or guar gum can be used to create rich and thick Keto-friendly sauces.
- Soups and Stews: Low-carb Keto thickeners can add richness and extra flavor to different kinds of Keto soup.
- Desserts: Keto thickeners are used in sugar-free and low-carb desserts, including puddings, custards, and cheesecakes.
- Dips and Dressings: Keto-friendly thickeners can add creaminess to dips and dressings.
- Smoothies and Shakes: Some Keto thickeners can be used to add creaminess to Keto-friendly smoothies or shakes without adding many carbohydrates.