Keto Cheese Sauce: 6 Amazing Low-Carb Vegan-Friendly Recipes
The cheese sauce is one of the all-time favorites for many of us. Those are great for topping main dishes and as dips for fries, vegetables, or nachos. It goes with baked potato, tacos, pizzas, you name it. But since switching to keto vegan, I figured that I have to put my love for it on hold. Luckily, vegans generally care about their well-being and also turned out to be very inventive. So keto cheese sauce turned from being my forgotten dream to reality.
So, let me present to you everything I’ve learned so far about this condiment.
Are you interested in a specific recipe for vegan keto cheese sauce? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Can you eat cheese sauce on keto?
Making a classic cheese sauce, e.g., something like Roux usually involves all-purpose flour and cow milk. And both of those ingredients are not keto-friendly (not to mention vegan-friendly).
In general, any home-made cheese sauce (even made with the lowest carb cheese) might have anything from 15g to 25g of carbs per cup, depending on the recipe. And for some of us, following a super strict ketogenic diet, it is very close to a daily limit of carbs intake.
And if you have ever asked yourself: “Is Velveeta keto approved?” I’d say: “Definitely not.”
cheese sauce, although loved by many, has 24g of sugar per cup of prepared product. And that’s way too much.
Not to mention the fact that it contains plenty of not very friendly ingredients like whey, canola oil, colorings, and a variety of phosphates. So, maybe it’s good that you can forget about it altogether.
How to make a keto cheese sauce?
There are plenty of ingredients that are used by vegans and keto-diet followers to come up with the low carb version of the cheese sauce (even without cheese).
After all, it’s all about the spices you are using and some additional ingredients that are healthy and also make things work.
Amongst the base products that can make the sauce thick and have some substance are many. You can use tofu, nuts (like cashew or macadamia), low-carb flour (e.g., coconut or almond), and nutritional yeast.
The last one has that savory and cheesy flavor and is often used in vegan cheeses. It’s also super rich in vitamin B (B12 in particular), zinc, selenium, and much more.
How to thicken cheese sauce on keto?
If nuts, flour, and tofu are not thick enough, you can always use additional keto cheese sauce thickener. For instance, xanthan gum is quite popular amongst keto vegans and often used in soups, smoothies, and condiments to make them pleasingly viscous. It binds the ingredients together, and in a way, it can act as a substitute for gluten.
Even though xanthan gum is made of a combination of sugars (usually from corn) and some bacteria and micronutrients, it’s practically turned into a fiber during the manufacturing process. So the net carb count is zero.
But you have to make sure to read the labels carefully. Sometimes it might contain ingredients not suitable for people following the specific diet, e.g., dairy or gluten.
Although none of the recipes in my article doesn’t require xanthan gum, you might still want to experiment. So the thickness is lacking, you know where to find it.
Keto cheese sauce recipes
Easy keto cheese sauce (vegan-friendly too)
The quick and easy keto cheese sauce, low in carbs and calories. Goes with practically anything
Notes
This sauce is not only easy to make, but it is also quite excellent with regards to macros. It has 3.3g of net carbs per serving and only 51 calories. Which is great compared to all those traditional heavy cheese sauces. I really hope you'll give it a try and enjoy the taste too.
Ingredients
- 3/4 cup water or soy milk
- 1 Tbsp low-sodium soy sauce
- 2 Tbsp Dijon mustard
- 6 Tbsp nutritional yeast
- 1/2 tsp garlic powder
- 1 Tbsp coconut flour
- 1/2 tsp onion powder
- Salt, pepper to taste
Instructions
- Blend all ingredients together in a mixing bowl, and the sauce is ready
Nutrition Facts
Easy keto cheese sauce (vegan-friendly too) | Recipe card
Serves: 6
|
Amount Per Serving: 1/4 cup
|
||
|---|---|---|
| Calories | 51 | |
| % Daily Value* | ||
| Total Fat 1g | 1.5% | |
| Saturated Fat 0.3g | 0% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 213mg | 8.9% | |
| Total Carbohydrate 7 | 2.3% | |
| Dietary Fiber 3.7g | 12% | |
| Sugars 0.3g | ||
| Protein 5.4g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 252mg | Iron 2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Keto cheese sauce with almond milk
Yum and low-carb saturating addition to your meals
Notes
-
This keto cheese sauce is ok to store in the fridge for up to 5 days. And you can reheat it on low heat if needed. If it gets too thick in the process, add some almond milk to liquefy it.
-
The sauce 3.3 of net carbs per serving. You can also make it with cashew nuts, but the net carbs will inflate to approximately 10g in that case.
Ingredients
- 1 cup raw macadamia soaked in hot water
- 1/2 cup of water
- 1/2 cup of almond milk
- 1 1/2 tbsp of fresh lemon juice
- 1 1/2 tsp of onion powder
- 3/4 tsp of minced garlic
- 1/3 cup of nutritional yeast
- 1 tsp of paprika
- 1/4 tsp of dried mustard
- 1/8 tsp of chili powder
- 1 1/8 tsp of sea salt
- 1 tbsp of olive oil
- 1 tsp of arrowroot flour
Instructions
- 1. Soak unshelled macadamia in hot water for at least an hour.
- 2. Preheat the olive oil in a small saucepan over medium heat. Add the garlic and saute for1 minute until golden. Set it aside.
- 3. Mix butter/garlic mixture, soaked nuts, water, almond milk, nutritional yeast, paprika, chili powder, onion powder, salt, arrowroot, and dried mustard in a blender until smooth. If it turned out to be too thick, you could add a bit of milk until the consistency feels right.
- 4. Pour the liquid to the saucepan and heat on low, frequently whisking, until the sauce is thickened.
- 5. Remove from heat, stir in the lemon juice and serve.
Nutrition Facts
Keto cheese sauce with almond milk | Recipe card
Serves: 6
|
Amount Per Serving: 1/4 cup
|
||
|---|---|---|
| Calories | 243 | |
| % Daily Value* | ||
| Total Fat 22.3g | 33.8% | |
| Saturated Fat 7g | 35% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 363mg | 15.1% | |
| Total Carbohydrate 9.3g | 3% | |
| Dietary Fiber 4.8g | 16% | |
| Sugars 2g | ||
| Protein 6.5g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 34mg | Iron 3mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Keto nacho cheese sauce
Delicious extra to your nachos or veggies (if you really want to keep it keto)
Notes
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You can eat this keto nachos sauce right away or store it in a fridge in a sealed container for up to 4 days. I personally think that it actually tastes a bit better after being stored in the cold for a few hours. You can try both versions and see what works for you the best.
-
It's the only 2.3g of net carbs per serving. So I guess you can afford to eat a few nachos without being kicked out of ketosis.
Ingredients
- 1 cup of raw macadamia
- 3 tbsp of nutritional yeast
- 1 tsp of lemon juice
- 135ml of low sodium vegetable stock or water
- 1/2 tsp of salt
- 1/4 tsp of garlic powder
- ¼ tsp of grounded chili peppers
- 1/2 tsp of smoked paprika
Instructions
- 1. Put unshelled macadamia in a bowl with hot water, cover it, and leave for at least 45 minutes.
- 2. Combine soaked nuts, grounded chili peppers, yeast, spices, lemon juice, vegetable stock/water in a blender. Process it at high speed till you get that creamy consistency of the cheese sauce. If it gets too thick, you can gradually add extra water or veggie stock.
- 3. The sauce is ready to serve.
Nutrition Facts
Keto nacho cheese sauce | Recipe card
Serves: 6
|
Amount Per Serving: 1/4 cup
|
||
|---|---|---|
| Calories | 179 | |
| % Daily Value* | ||
| Total Fat 17.2g | 26.2% | |
| Saturated Fat 2.7g | 10% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 199mg | 8.3% | |
| Total Carbohydrate 5.6g | 1.7% | |
| Dietary Fiber 3.3g | 12% | |
| Sugars 1.1g | ||
| Protein 4.1g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 24mg | Iron 2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Keto cheese sauce for broccoli, cauliflower, and other veggies
Very versatile keto vegan cheese sauce that goes practically with any dish you want (and as a cheesy spread too when refrigerated)
Notes
-
You can substitute the coconut oil with any oil you want. But with coconut oil, this recipe tends to turn into a "cheese spread" with cold. So you can use it as a sauce and as a snack too. The trick won't work with any other oil, though.
-
This sauce only has 2.2g of net carbs per serving.
Ingredients
- ¾ cup of water
- ¼ cup of nutritional yeast
- 2 tsp of lemon juice
- 1 tbsp of a virgin coconut oil
- ¼ tsp of sea salt
- ¼ cup of sesame seeds
- 1 tsp of yellow mustard
- ¼ tsp of garlic powder
- ¼ tsp of onion powder
Instructions
- 1. Mix sesame seeds, lemon juice, and water in a blender on high. And put the mixture aside.
- 2. Melt coconut oil on the low heat in a frying pan. Add the yeast and stir it well.
- 3. Whisk in the blended mixture from step 1 to keep everything on medium-low until it starts simmering.
- 4. Add all the rest of the ingredients: mustard and spices. And cook the sauce for a bit more until it reaches the right cheese-saucy consistency.
- 5. The sauce is ready to serve.
Nutrition Facts
Keto cheese sauce for broccoli, cauliflower, and other veggies | Recipe card
Serves: 6
|
Amount Per Serving: 1/4 cup
|
||
|---|---|---|
| Calories | 81 | |
| % Daily Value* | ||
| Total Fat 5.7g | 7.7% | |
| Saturated Fat 2.7g | 10% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 93mg | 3.9% | |
| Total Carbohydrate 4.7g | 1.3% | |
| Dietary Fiber 2.5g | 8% | |
| Sugars 0.1g | ||
| Protein 4.2g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 66mg | Iron 2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Keto cheese sauce with nutritional yeast and tofu
Silky smooth and creamy, nut-free keto vegan cheese sauce that can be made in minutes
Notes
-
You can store the leftovers in a fridge in an airtight container for up to 5 days.
-
This sauce is a bit higher in carbs than the other recipes - 7.2g of net carbs per serving. But to be fair, it can be even eaten as a stand-alone dish - as a sort of keto vegan cottage cheese
Ingredients
- 340 g of silken tofu
- ½ cup of unsweetened soy milk
- 35 g of nutritional yeast
- 1 tsp of salt
- ¼ tsp of smoked paprika
- 1½ tsp of onion powder
- ½ tsp of garlic powder
- 2 tsp of Dijon mustard
- 1 tbsp of white wine vinegar
- Fresh herbs (optional)
Instructions
- 1. Mix all the ingredients in the blender until smooth.
- 2. Bring the sauce to simmering while gently whisking it in a pan. You can also taste it and season it a bit more if something is lacking while doing it. You can also top the sauce up with some herbs like dill and parsley.
- 3. Serve hot with a dish of your choice (it goes great with lasagna!).
Nutrition Facts
Keto cheese sauce with nutritional yeast and tofu | Recipe card
Serves: 4
|
Amount Per Serving: 1/3 cup
|
||
|---|---|---|
| Calories | 107 | |
| % Daily Value* | ||
| Total Fat 3.1g | 4.6% | |
| Saturated Fat 0.4g | 0% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 630g | 26.3% | |
| Total Carbohydrate 9.8g | 3% | |
| Dietary Fiber 2.7g | 8% | |
| Sugars 2.5g | ||
| Protein 9.6g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 78mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Keto bechamel
Super quick to make classic cheese sauce creamy and delicious keto vegan adaptation
Notes
-
Bear in mind that the sauce will keep thickening even once you put it off the stove. So don't wait until it's TOO thick when you're still cooking it.
-
This keto and vegan-friendly bechamel sauce has 5.7g of net carbs per serving. So, consume mindfully.
Ingredients
- 3 tbsp of olive oil
- ¼ cup of sesame seeds
- 2 cups of soy milk
- 2 tbsp of almond flour
- Black pepper
- A pinch of sea salt
Instructions
- 1. Put the saucepan on medium-low and add the oil.
- 2. Once the oil gets hot, stir in the flour and the soy milk.
- 3. Keep whisking the mixture while it thickens to your preferred consistency.
- 4. Once the sauce feels the way, you like it, add the spices to the mix, stir well, and put it to cool down for 5-7 minutes.
- 5. The keto bechamel is ready. Serve with any dish that might lack the white sauce.
Nutrition Facts
Keto bechamel | Recipe card
Serves: 6
|
Amount Per Serving: 1/4 cup
|
||
|---|---|---|
| Calories | 159 | |
| % Daily Value* | ||
| Total Fat 13g | 20% | |
| Saturated Fat 1.7g | 5% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 44mg | 1.8% | |
| Total Carbohydrate 7.3g | 2.3% | |
| Dietary Fiber 1.6g | 4% | |
| Sugars 3.3g | ||
| Protein 4.4g | ||
| Vitamin A 0mg | Vitamin C 0mg | |
| Calcium 79mg | Iron 1mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
Thanks for the graphics: Canva.com
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