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keto cheese sauce

Keto Cheese Sauce Recipe | Low Carb Keto Cheese Dip

Summer Yule
Is cheese sauce keto friendly? This keto cheese sauce recipe without flour uses heavy cream for thickness and creaminess. Use it as a dip too, only 1.4 grams net carbs per serving!
5 from 1 vote
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Dinner
Cuisine American, French
Servings 4
Calories 237 kcal

Ingredients

  • 1 tablespoon butter
  • ½ cup heavy cream (or whipping cream)
  • 1 cup grated cheddar cheese
  • ¼ teaspoon garlic powder
  • ¼ teaspoon onion powder
  • salt and pepper, to taste
  • lightly steamed vegetables (for serving; I recommend chopped broccoli crowns)

Instructions

  • This cheese sauce whips up quickly! You'll want to start steaming the veggies you'll be serving with the sauce first to ensure everything is done on time.
  • Melt the butter in a small saucepan over medium heat on the stovetop. Whisk in the cream.
  • Lower the heat a little and add the grated cheese. Let the cheese completely melt into the sauce while you whisk for 1-2 minutes.
  • Whisk in the garlic powder, onion powder, salt, and pepper. Let the sauce thicken over the heat for 3-5 minutes, whisking constantly to prevent sticking.
  • Let the sauce cool a bit before serving; this will help it to thicken a little more. When you are ready to serve, plate your steamed veggies, and pour some cheese sauce on top. I highly recommend having some broccoli with this sauce. Yum!

Notes

This is a level 3 recipe (weight maintenance and active lifestyles). Are you using the keto diet as a weight loss tool? Keto diets often push people towards satiating foods that also lead to eating in a calorie deficit. That said, some foods that fit into the keto category may not be the best option if you have a weight loss goal.
This cheese sauce is a high fat and high calorie addition to meals. It's not a great pick for fat loss; I think of this keto cheese sauce as an added fat.
In addition, if your primary health goal is to create a more heart healthy diet, this cheese sauce is not the best choice. It is very high in saturated fat due to the butter, heavy cream, and cheese. Diets high in saturated fat may increase your LDL cholesterol levels, and high LDL is linked to increased cardiovascular risks.
A classic cheese sauce will likely be much lower in saturated fat. You can use a small amount of butter plus whole grain flour for the roux. Add low fat milk to the roux and let thicken, then add low fat (or regular) cheese. Classic cheese sauce is not keto friendly, but it does tend to be lower in both fat and calories.
But what if your main health goal is to achieve better control of your blood sugar in diabetes with a low carb diet? In that case, this keto cheese sauce may be a better choice for you than higher carb cheese sauce.
This cheese dip is also a great way to use up some leftover cream. (As mentioned above, that's why I created it!) It's a treat that I only make once in a while to jazz up my meals.
Nutrition information is for one serving of the keto cheese sauce only. Vegetables served with the sauce are not included in the nutrition information. Carbohydrates listed are net carbs (total carbs minus fiber). 

Nutrition

Calories: 237kcalCarbohydrates: 1.4gProtein: 7.1gFat: 23.8gSaturated Fat: 13.8gVitamin A: 10.1% DVVitamin C: 0.1% DVCalcium: 21.8% DVIron: 0.1% DV
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