One of the trickiest things about low carb and keto cooking is finding a good replacement for flour, arrowroot, or cornstarch to thicken dishes with. Since you found yourself here at this little blog, you’re in luck, because I have trialed all the things up the yin yang to figure out which alternatives work best, and for what. A lot of folks are under the impression that all thickeners work the same and can be swapped out willy-nilly for one another. But, if you really want the best results, that’s not a great idea. Instead, use the right thickener for the job and get great results every single time! Who doesn’t want that? Pony up on the right keto and low carb thickeners right here.
But first, here’s the things that will add carbs to your dishes if you use them as thickeners: cornstarch, arrowroot, tapioca flour or starch, potato starch. Just because you’ve seen these used in recipes that call themselves low carb or keto, doesn’t mean they are.
Now, if you’re reading ahead and thinking, “Seriously? I need to get 3 different new ingredients??” Yes. If you want amazing results. Yes. If you want delicious keto or low carb food. Yes. If you want to be a rockstar in the kitchen. Yes. If you want to convince your friends and family that keto or low carb food is The Bomb. I even made it super easy for you to get them into your pantry: they are all linked below. So just get them. And have them on hand. And become a better cook instantly.
Here is your handy-dandy little cheat sheet for what keto and low carb thickeners to use when:
Konjac Flour (aka Glucomannan powder) : This is ideal for thickening gravies, sauces, soups, and other hot dishes. It results in a beautiful texture. When reheated after being refrigerated, the dishes don’t separate and are still just as beautiful as when they were first prepared.
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. Repeat this process until you reach the desired thickness.
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. If you inadvertently add too much konjac flour and it becomes too thick, just add a little more liquid – stock, water – and stir well.
Xanthan Gum : This 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. Your dish will separate after reheating.
Guar Gum : 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. Guar gum is also apt to become slimy, especially when used with dairy products such as cream and cheese.
Gelatin : This is best used when called for as part of a recipe that has already been formulated. Gelatin does thicken, kind of, but it actually gels, which is different. It also does not gel until it is cold, not not useful for hot things.
These are often suggested as thickeners but are not actually thickeners:
Cream Cheese and Heavy Whipping Cream : These are excellent to add flavor and creaminess to sauces, but they do not thicken it. With cream, if you then simmer it for a period of time and drive off some of the water your dish will become thicker. With cream cheese, because it’s super thick in will make a lot of dishes seem thicker, but it doesn’t actually thicken. Cream cheese may be enough to make your dish thicker, but you need to use quite a lot and it might throw the balance of other ingredients and the flavor off.
Coconut Flour : Using this to thicken a sauce will result in a gritty and grainy sauce, and it also affects the flavor. I highly recommend NOT using coconut flour to try and thicken.
Almond Flour : This is also not a thickener and also results in a gritty and grainy sauce. I highly recommend NOT using almond flour to try and thicken.
Need fabulous soup and dinner recipes to make use of your new keto and low carb thickeners skills? Just click on one or both of these!
Related
FAQs
By adding konjac flour 1/2 teaspoon at a time, you can get your dish to your desired thickness. If you inadvertently add too much konjac flour and it becomes too thick, just add a little more liquid – stock, water – and stir well. Xanthan Gum : This is best used to provide structure to keto baked goods.
What thickening agent can you use on keto? ›
By adding konjac flour 1/2 teaspoon at a time, you can get your dish to your desired thickness. If you inadvertently add too much konjac flour and it becomes too thick, just add a little more liquid – stock, water – and stir well. Xanthan Gum : This is best used to provide structure to keto baked goods.
How do you thicken sauce on keto diet? ›
You have a few options for thickening keto sauces and gravies. Many people use xanthan gum, but it tends to have a slimy quality. It also clumps very quickly so you have to whisk it in quickly. Another possible solution is cream cheese, but this changes the consistency.
What is the healthiest thickener? ›
Easy-to-access alternatives are wheat flour, arrowroot flour, and rice flour. These are good alternatives to cornstarch because they are more nutritious and contain fewer carbohydrates and calories. Xanthan and guar gum are much stronger thickeners than cornstarch, but they can be harder to obtain and use.
What can I use to thicken my keto soup? ›
There are several keto-friendly ingredients that can help thicken your soup without adding unnecessary carbs. Some options include xanthan gum, coconut flour, almond flour, psyllium husk powder, and cream cheese. These ingredients will add thickness without compromising the keto-friendly nature of your soup.
Will cornstarch kick you out of ketosis? ›
If you love cooking, you're probably used to recipes that call for cornstarch as a thickening agent. But cornstarch is typically forbidden on Keto, with a whopping 116g of net carbs per cup. That's enough to knock you and your 5 best friends out of ketosis.
What can I replace xanthan gum with keto? ›
If, for any reason, you need a replacement from xanthan gum, there are plenty of options you can use to mimic some of its properties. For example, flaxseed meal and psyllium husk powder are ideal for keto breads and many other baked goods, while guar gum works best in cold foods.
What is an alternative to thicken sauce? ›
Ways To Thicken Sauce
- Tomato Paste. If your soup or stew is watery, adding tomato paste may help! ...
- Arrowroot. You might prefer to avoid gluten in your recipes. ...
- Flour. ...
- Reduce Your Liquid. ...
- Puréed Vegetables. ...
- Egg Yolk. ...
- Yogurt. ...
- Rice.
Use heavy cream as a keto-friendly thickening option for your soups and broths. Heavy cream has more fat than regular whole milk, so you can add it to your soup recipes without worrying about it curdling. Plus, you can whip heavy cream into what looks like whipped cream very quickly, and then add it to your soup.
How to make sauce thicker without flour or cornstarch? ›
Egg yolks, arrowroot, tomato paste or butter can thicken sauce in place of flour or cornstarch.
In addition to cornstarch, agar-agar, and arrowroot powder are other commonly used natural food thickening agents. Arrowroot powder is derived from the tropical arrowroot plant and possesses similar thickening properties to cornstarch.
Is xanthan gum healthier than cornstarch? ›
Is Xantham Gum Healthier Than Cornstarch? Cornstarch has very little nutritional value and is high in calories. On the other hand, xanthan gum has very few calories and includes the nutrients sodium and potassium.
What are the side effects of thick food thickeners? ›
Thickening agents may cause side effects such as constipation, gassiness, or loose stools (soft poop or diarrhea).
What is a keto alternative to starch? ›
To go completely starch-free, replace starchy ingredients in meals with keto-approved alternatives such as: Coconut and almond flour. Cauliflower (to replace rice) Chia seed and flax seed.
What can I use instead of flour to thicken sauce keto? ›
Konjac Flour (aka 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. Up to a teaspoon of this thickener should be enough in most recipes.
Is corn flour ok for a keto diet? ›
Yes, corn is healthy, particularly because it offers a good source of fiber. But it's not usually appropriate if you're on a keto diet because of its high carbohydrate content, which could easily blow your carbohydrate limit for the day if you're not careful.
What is a keto substitute for cornstarch coating? ›
Go with guar gum
While it might sound like a space-age ingredient, the truth is that guar gum is one of the absolute best substitutes for cornstarch and is totally natural and keto-friendly. Guar gum is made from the guar bean and sold in powdered form with 0 net carbs.
Is thickened cream OK for keto? ›
With only 1.75 grams of carbs per 1/4 cup (59 mL), both heavy and whipping cream can be considered keto-friendly ( 3 , 4 ). For this reason, many people on keto diets rely on whipping cream or heavy cream as a sugar-free coffee creamer or to make keto-friendly desserts, such as chocolate mousse.
How do you thicken keto shakes? ›
Yogurt: A little Greek yogurt helps give keto protein shakes a thicker consistency and boosts the protein content. If you can find it, I recommend Two Good yogurt as it has fewer carbs. Whipping cream: Heavy cream makes it feel more like a rich milkshake!
What is a substitute for thickening agent? ›
Thickening agents that you can substitute for cornstarch can include certain types of flour, seeds, and starches, including potato starch.
