Bechemel sauce, or its cheesy cousin, mornay sauce is a white sauce normally thickened with a roux made of flour and butter, but we can go ahead and make it more keto-friendly by swapping out the wheat flour for coconut flour, and by using heavy cream that’s been thinned out with water instead of milk to cut out the extra sugar from the lactose. The addition of the Parmesan or gruyere cheese makes it into a mornay sauce. Either version makes a great sauce for veggies like cauliflower or broccoli, or you can use it as the sauce for a keto white lasagne recipe.
Ingredients:
- 2 tablespoons butter, unsalted
- 1½ teaspoons coconut flour
- ¼ cup heavy cream
- ¾ cup water
- ¼ cup Parmesan or gruyere cheese, finely grated (if making into a mornay sauce)
- ⅛ teaspoon ground nutmeg, (freshly grated if possible)
- white pepper and sea salt, to taste
Directions:
Combine the cream and water together in a microwave-friendly liquid measuring cup. Heat it up for around one minute or until steaming but not boiling.
At the same time, melt the butter in a small saucepan over a medium heat. Add in the coconut flour and stir to combine into a roux. Cook, stirring frequently until the roux appears dry.
Whisk in a few tablespoons of the cream mixture and stir until all the lumps are dissolved and you have a smooth paste. Then gradually add in the rest of the cream mixture, whisking to break up all the lumps. Continue to cook the sauce, stirring frequently, until it has thickened to the point that it coats the back of a spoon. This may take up to 8-10 minutes, depending on the heat of your stove. To check for doneness, draw a finger through the coated spoon. If it wipes clean, leaving an open space, it’s ready.
Stir in the nutmeg, white pepper and plenty of salt (to taste). Use on top of steamed broccoli, cauliflower and other veggies, or as the sauce for a kick-ass croque monsieur/madame sandwich.
Did you try this keto bechemel/mornay sauce recipe out? If so, let me know how it went in the comments, or tag me in any photos you share on Instagram so I can see your creation. Enjoy! :)
