How to Make Keto Roux without Flour
I used to make roux all the time but I would always make it with flour, arrowroot, or even starch but these options are not keto friendly. Not only are they high in carbs but they are inflammatory ingredients.
I’ve been on my keto journey for more than 3 years now and I’ve experimented with hundreds of ingredients. Let’s just say that I test so many ingredients that I waste a ton of money but I do it for us. That’s right. You and me. We need really good recipes that taste great and work with the right measurements. This is why I test so many ingredients. I want you on this journey with me. Let me save you the money of wasted ingredients and deliver you a perfect recipe that you will love. This, this right here, is my passion! I love creating low carb and keto-friendly recipes!
I am stoked about this recipe! I happen to be watching a cooking show on tv playing in the background as I was organizing my pantry. They were making a roux. In the show, they talked about how the protein in flour mixed with a fat creates the perfect combination to thicken sauces. Right then I was looking at my container of unflavored whey protein isolate! A light bulb went off and I immediately stopped cleaning out my pantry and tried to make a roux with it! IT WORKED! It freakin’ worked! You can make a roux with coconut flour or even almond flour but it won’t thicken like the unflavored whey protein isolate because of the proteins!! See, I learn something new every day! This lesson was exciting!
After I perfect a roux, I quickly made a Keto Basic White sauce, a Keto Bechamel Sauce, some Low Carb Butternut Squash, and some Broccoli Soup too! This roux works perfectly in all those recipes! I want to inspire you to make it in your favorite soup or stew and then come back and tell me how it worked out for you!
I found that the most inexpensive unflavored Whey Protein Isolate is online on Amazon.com.
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The secret ingredient is unflavored whey protein isolate!! I will always keep my pantry stocked with it now!
Look at how thick and creamy that Keto roux is!!
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How to Make Keto Roux without Flour
Ingredients
- 1 stick butter
- 1/3 cup 1 scoop Whey protein Isolate unflavored
Instructions
- Melt the butter in a saucepan over low heat.
- Once the butter has melted, add 1/3 cup (1 scoop) of unflavored Whey protein isolate.
- Use a small whisk to mix it until it's completely incorporated.
- Keep mixing it until it's become thick and bubbly.
Game changer!!
Thanks for doing the testing on this one! I miss using a roux in my cooking. Will try it soon!
Is it able to darken up like traditional cajun roux if you whisk it for a long time?
No, it doesn’t darken unless you add seasonings to it that will change the color. It doesn’t act exactly like a normal roux recipe.
You could add some Kitchen Bouquet or other browning sauce if you just want the color
I used it tonight in my broccoli soup. I mixed it in with the cream and got all the lumps out and it was perfect for me. I’m the only one that eats broccoli soup but I thought it was wonderful. A splash of wine don’t hurt either! Lol ! It cooks out. 🥴 Joking!
I used this to make the base for a cheese sauce for my kiddo that is on keto for seizure control. He doesn’t get a ton of veggies because many are still too high for his 20g/day of carbs. He asked for broccoli tonight and I figured he’d give it up after a few bites as usual but he’s LOVING it with cheese dip. I used butter and the whey protein isolate until they made a loose roux then added heavy cream until it was thin sauce then added shredded mozzarella and he is literally slurping it up right now. This will become a staple for us. Thanks for the resource!
Gave me the idea of making brown gravy with unflavored protein powder!