I used to make roux all the time, but I always used flour, arrowroot, or even starch, which aren’t keto-friendly options. They’re not just high in carbs, but they’re also inflammatory.
I’ve been on the keto diet for over three years and have tried hundreds of different things.
Let’s just say I squander a lot of money testing so many ingredients, but I do it for us.
It’s just you and me.
We require truly good recipes that are both tasty and work with the proper measurements.
This is why I put so many ingredients through their paces.
I want you to join me on this adventure.
Allow me to save you money on wasted ingredients by providing you with a perfect meal that you will like.
This, right here, is my life’s work!
I adore making low-carb and keto-friendly dishes!
This dish has piqued my interest!
While rearranging my cupboard, I happened to be watching a cooking show on TV in the background.
They were creating a roux at the time.
They discussed how the protein in flour combined with a fat makes the ideal mixture for thickening sauces on the show.
I was staring at my unflavored whey protein isolate carton at the time!
I instantly stopped cleaning out my pantry and attempted to make a roux with it!
IT WAS SUCCESS!
It actually worked!
You can build a roux with coconut flour or even almond flour, but because to the proteins, it will not thicken as well as unflavored whey protein isolate!!
Every day, I discover something new!
This was a fantastic lesson!
I swiftly produced a Keto Basic White Sauce, a Keto Bechamel Sauce, Low Carb Butternut Squash, and Broccoli Soup after perfecting a roux.
This roux is ideal for all of those recipes!
I’d want to encourage you to try it in your favorite soup or stew and then report back to me on how it turned out!
What can I substitute for flour in a roux?
Roux can be used as a thickening factor in a variety of dishes. Roux is an essential element in everything from sauces and soups to casseroles, stews, and curries. Making a roux is simple and involves mixing equal parts flour and fat in the right proportions. But what happens if you start preparing a roux and find you don’t have any flour on hand?
Cornstarch can be used to create a roux. The roux’s technique and features, however, will differ from those of a flour-based roux. Sweet rice flour, arrowroot, oat flour, potato flour, or all-purpose gluten-free flour are four other flour choices.
For a variety of reasons, people may hunt for flour substitutes in roux recipes. They may not have flour on hand or suffer from gluten sensitivity.
Can almond flour be substituted for all-purpose flour in gravy?
Choosing a decent broth is the most critical component of producing a delicious keto gravy. Because the broth provides almost all of the flavor in this gravy, if you don’t start with an excellent one, your gravy will be lacking.
You can use either homemade or store-bought bone broth. However, I recommend that you choose one that is low in sodium. The broth must be reduced as the first phase in the cooking process, and it is easy for it to become too salty.
How to thicken keto gravy
Flour or cornstarch, both of which are not keto-friendly, are used to thicken traditional gravy.
I substitute xanthan gum for those components. Other keto thickeners are available, however xanthan gum is the most extensively used and easiest to work with. More information on xantham gum can be found here.
Keep in mind that a little xanthan gum goes a long way when utilizing it. It’s better to start with a small amount (I usually go for 1/4 teaspoon increments) and let it set for a few minutes before adding more.
If you add too much, your gravy may become slimy or gel-like, which is not what we want. Don’t worry if you accidentally use too much xanthan gum. Simply thin it out with a little extra broth.
Can you use almond or coconut flour to thicken gravy?
In a nutshell, no. Unfortunately, neither almond flour nor coconut flour will thicken gravy. Both will stay grainy and will not absorb enough liquid to make gravy.
Can almond flour be substituted for all-purpose flour in white sauce?
Typically, extra egg or binding agent is required, therefore the recipe may need to be adjusted. Here’s more information on almond flour replacements.
- To lessen the amount of coconut flour in a recipe, replace the rest with 2 tablespoons coconut flour + all-purpose flour. Coconut flour recipes are frequently created expressly for the item; I recommend looking for a different recipe altogether.
- Buckwheat flour can be used in the same way as whole wheat flour. To 1 cup all-purpose flour, add 1/2 cup buckwheat and 1/2 cup all-purpose flour.
Can almond flour be used as a thickener?
Whether at home or in the most upscale restaurants, making a tasty, well-textured sauce from your cooking liquids is one of the truest measures of a cook’s competence. A sauce should be thick enough to stick to your dish and give taste and moisture. Normally, flour or cornstarch would be used, but some cooks seek out alternative techniques due to food sensitivities or basic dietary preferences. Almond flour, for example, can be used to thicken sauces, albeit it is not a straight substitute for starch thickeners.
Can I make a roux with almond milk?
You’ll need a grain-free equivalent for all-purpose flour to prepare a gluten-free roux for paleo, low-carb, and keto sauces, gravies, soups, and stews. This is where Bob’s Red Mill’s wonderful gluten-free, grain-free, paleo, and keto-friendly products come into play!
- Xanthan gum is a thickening and stabilizing substance derived from plants. It acts as an emulsifier, allowing liquids that don’t ordinarily get along to mix together. It also thickens liquids and batters by increasing their viscosity. Plus, because A LITTLE GOES A LONG WAY, it’s low carb and gluten free.
- cassava flour — Made from the cassava root plant, cassava flour is a grain-free flour. It works well as a 1:1 equivalent for ordinary flour, however it may require some tinkering. Don’t worry, I’ve got this!
- Bob’s GF 1:1 flour is gluten-free. Sweet rice and brown rice flour, potato starch, sorghum flour, tapioca flour, and xanthan gum are all used in the production of 1:1 flour. It’s also great in recipes that call for baking powder or baking soda.
- Arrowroot/tapioca Starches –Arrowroot is a starch produced from the roots of the arrowroot plant that is readily digested.
- It’s gluten-free and grain-free, and it can be used in place of cornstarch.
Now, here’s how you can use these goods to thicken keto sauces and other things:
How to make a dark gluten free roux (Paleo, Grain Free)
Etouffee, gumbo, and other hearty, deep-flavored foods benefit from this paleo thickener. To maintain the roux paleo-friendly and grain-free, we’re using cassava flour. Cassava is prepared from the cassava plant’s whole root. It can be thought of as a “cousin” flour to tapioca starch. It’s light in flavor and fine in texture, making it ideal for gluten-free cooking!
TIP– Because cassava toasts rapidly in the pan, you won’t have to wait long for this roux to darken.
- Cook, stirring every 2-3 minutes, for 10-12 minutes over medium-high heat, whisking the cassava flour into the fat.
- GLUTEN-FREE COOKING TIP -> A dark roux made with conventional flour might take up to 45 minutes to make, but cassava flour produces that nutty dark flavor in half the time!
How to make a light brown gluten free roux
I may be biased, but I prefer the light brown (peanut color) roux. It almost has the color and flavor of almond butter! Great for preparing gluten-free and refined-sugar-free zoodle sauces, as well as thickening soups and casseroles without eggs. Bob’s Redmill 1:1 gluten free flour, which is what we’re using today, is one of my favorites. It is, without a doubt, my go-to gluten-free flour for all baking and cooking needs.
- Cook for 7-8 minutes, stirring every 2-3 minutes, while whisking the flour into the fat.
Slowly whisk in 2.5 cups room temperature almond milk to form a creamy white sauce with this light brown roux. Stir in the salt, pepper, and minced garlic after the milk has been mixed. This roux can also be used to make a gluten-free alfredo sauce with parmesan cheese incorporated and melted in! Looking for a vegan and/or dairy-free cream sauce? Simply substitute avocado oil (or another high-heat oil) for the butter, and nutritional yeast (Bob’s Redmill) for the parmesan. It has a cheesy flavor but is considerably lighter.
How to make a keto-friendly roux or thickener for keto sauces, soups, and gravies
Xanthan gum is used to make a keto roux. The formula for making a roux with xanthan gum is a little different because it can absorb a lot of liquid. You’re not going to utilize the same amount of fat and xanthan gum.
The most important thing to remember when using xanthan gum instead of starch or flour is to use only a small amount! You’ll need a lot less Xanthan gum than flour. Believe me when I say that I’ve learned from my mistakes. EEK! But the good news is that you’ll be able to use this starch/gum indefinitely!
1/8 to 1/4 teaspoon of xanthan gum per 1 cup of flour is a good rule of thumb. However, we will not be using flour in this recipe. We’re using xanthan gum instead of flour.
What is the best way to include it? Sprinkle and Blend: Slowly sprinkle xanthan gum in a circular motion, allowing it to be pulled down into the blade of the blender, whisk, or other similar device for at least 30 seconds to properly incorporate. Because the finished roux will thicken as it cools, using less is better. Also, depending on the type of oil you use or if you use a butter basis, the color will vary.
How to Make a Gluten-Free Roux for Sauces and Soups (Paleo and Keto): Use 1 1/2 to 2 teaspoons xanthan gum and 1/2 c (1 stick) to 3/4 cup butter to make a butter-based roux.
- Whisk in ONE teaspoon of xanthan gum, then whisk in the other teaspoon of xanthan gum.
- Cook over medium heat until the desired color is achieved. Always remember to whisk since it browns quickly! Don’t worry if your roux appears to be a little thin at first; it will thicken as it cools.
What? What is a slurry?
Consider a slurry to be the polar opposite of a roux while also being the same. Stay with me here, haha. A roux, for example, is prepared with fat and added at the start of the cooking process. A slurry is a mixture of flour/starch and water. It’s raw, doesn’t require any fat, and is added in the last few minutes of cooking. It’s the quick fix of thickeners, but unlike a roux, it doesn’t contribute taste. Is that all clear now?
For that, I always have arrowroot or tapioca starch on hand. When I’m creating a soup that just needs a little thickening. Both are grain-free and paleo-friendly.
Okay, my friends, here’s the whole recipe list! Hold on to them like you’ve never held on to anything else.
How do I substitute almond flour for all purpose flour?
At a 1:1 ratio, almond flour can be used in place of conventional flour. It’s worth noting that almond flour may require a bit extra egg to tie it together. For additional information on a specific dish, see our almond flour recipe book!
Can I use almond flour instead of arrowroot?
There are a few things that can be utilized as arrowroot flour alternatives. Almond flour, for example, is one of them. Coconut flour is a type of flour made from coconut.
Can coconut flour be used as a thickener?
Coconut flour is infamous for being tough to work with, but once you master it, you’ll be hooked. It’s a flour that absorbs a lot of liquid, which means two things:
Your recipes will require a lot of moisture (from eggs, oil, pureed fruit, etc).
Coconut flour cannot be substituted 1:1 for any other form of flour, grain-based or not.
Coconut Flour in General Baking
You can substitute 3-4 tablespoons of coconut flour for 1 cup of wheat or almond flour as a general rule of thumb. Of course, because there are too many variables in recipes to really say for sure, this isn’t always the case, but it’s a good place to start if you’re feeling adventurous in the kitchen.
Because coconut flour is so dry and absorbent, you’ll want to make sure you’re using items with a lot of moisture. Because eggs are a great source of moisture and binding while baking, they’re frequently employed in coconut flour recipes. Other liquids to consider include mashed fruit, milk, oil, vinegar, yogurt, and so on.
Because it’s such a thick flour, it can be used to thicken soups and stews. It shouldn’t have too much of an effect if you’re cooking with other strongly flavored ingredients (like onion or garlic). Just make sure to thoroughly mix it before adding a small amount at a time. You can always add more coconut flour, but you can’t take it out once it’s in.
Coconut flour can also be used as a binder in meatballs and meatloaf. Just keep in mind that, as with baking, you’ll need to increase the amount of liquid in the recipe.
It’s also worth noting that coconut flour isn’t a fantastic flour to use on its own in recipes that call for crispy or fried results. It basically gets mushy and clumpy, which isn’t the texture you want. If you’re seeking for a grain/gluten-free breading, almond flour is a superior option.
When it comes to cooking with coconut flour, I recommend starting with tried-and-true recipes and sticking to them unless you’re confident in your abilities. It’s not the most forgiving flour and might take some getting used to, but once you get the hang of it, you’ll be able to make some really tasty dishes.
Why almond flour is bad for you?
This might result in high blood sugar rises followed by fast dips, leaving you weary, hungry, and seeking sugary and calorie-dense foods.
It has a low glycemic index, which means it releases sugar slowly into your bloodstream to provide a steady supply of energy.
Almond flour, as previously said, includes a surprisingly large level of magnesium, a mineral that plays hundreds of roles in your body, including blood sugar management (10, 11).
Magnesium shortage is estimated to affect 25–38 percent of patients with type 2 diabetes, and addressing it through diet or supplements can help lower blood sugar and enhance insulin action (12, 13, 14).
In fact, the capacity of almond flour to improve insulin function may also apply to patients without type 2 diabetes who have low magnesium levels or who have normal magnesium levels but are overweight (1, 15).
This could suggest that almonds’ low glycemic index and high magnesium content can help persons with and without type 2 diabetes manage their blood sugar levels.
Because almond flour has a low glycemic index and is high in magnesium, it may be better for your blood sugar than traditional flours.
What is difference between almond flour and all-purpose flour?
Gluten content: The presence of gluten, a protein family present in wheat products, is a significant difference between AP flour and almond flour. While all-purpose flour is high in gluten, almond flour is gluten-free. Because AP flour has a low fat content, it does not provide much moisture to baked items.