The BEST Keto Cheese Sauce Recipe 🧀 (2024)

FAQs

What is the best cheese for a keto diet? ›

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

For Smooth, Stable Cheese Sauces, Cornstarch and Evaporated Milk Are Your Friends. How to make a stable emulsion of melted cheese using two basic pantry staples.

Mix in an egg yolk.

Slowly add a cup of the cheese sauce into the bowl containing the egg yolk, stirring to combine. Then add the mixture back into the cheese sauce on the stove, stirring to combine. Let the sauce boil over medium heat, and the cheese sauce should thicken.

The Bottom Line. Cheese is delicious and supports a healthy keto diet. To maintain ketosis and weight loss, limit yourself to 1-3 ounces of cheese per day. It's fantastic as a snack or ingredient in any recipe!

Unsweetened almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk along with half-and-half and heavy cream are all keto-friendly milk options.

Any type of cheese can be included on the keto diet, as long as total dietary carbohydrate intake remains low enough to keep the body in nutritional ketosis (using stored fat instead of carbohydrate to fuel the brain and body).

When making cheese sauces and cheese-based soups, be sure to add the cheese slowly over low heat, or your sauce could become grainy. Reheat cheese sauces and soups low and slow to maintain the smooth texture.

The reduced water content of the milk helps keep it smoother and more emulsified. I usually pour all but 2 tablespoons of the milk into a pan, heat it up, whisk in the cheese until it's completely melted. I then add some starch to the saved milk and make a slurry to thicken the sauce (if needed).

Cheese Sauce, Take 1: Cornstarch, Stovetop

This helps the entire mixture stay smooth and emulsified, resulting in a creamy sauce. He recommends tossing the shredded cheese with the cornstarch before cooking so it is evenly dispersed and does not form clumps when cooked.

What is a substitute for cornstarch in cheese sauce? ›

Ratios for Substitutions

As far as swapping ratios go, if you're exchanging tapioca starch, arrowroot starch, or sweet white rice flour for cornstarch, it's a 1:1 ratio (so if your recipe calls for one tablespoon of cornstarch, you can use one tablespoon of these starches).

The problem with flour is that when you reheat the cheese sauce it tends to get lumpy. By using cornstarch instead of flour you get a nice smooth sauce and you avoid problems if anyone has a gluten sensitivity.

Goat cheese is an excellent choice for someone following the keto diet. It contains 0 carbs, making it a great way to hit your macros — 1 ounce (oz) of goat cheese also offers 103 calories, 8 g of fat, and 6 g of protein, according to the U.S. Department of Agriculture (USDA).

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (33, 34 ).

Goat Cheese

It's also commonly referred to as Chèvre, which means “goat” in French. Goat cheese has 0 grams of carbohydrates and 9 grams of fat! Because of the protein structure differences when compared to cow's milk, goat cheese is often more easily digested and is naturally lower in lactose.

However, it is important to choose cheese that is full-fat and minimally processed, such as cheddar, goat, cream, blue, or mozzarella. Cheese is low in carbohydrates and high in fat and protein, making it a great fit for a keto diet.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.