7 Keto-Friendly Alternatives to Cornstarch for Thickening Sauces and Soups

Welcome to the world of keto cooking! If you’re following the ketogenic diet, you probably know that cornstarch is a big no-no. But don’t worry. We’ve got you covered. In this blog post, we’ll introduce you to seven amazing substitutes for cornstarch that will help you thicken sauces, gravies, and stews without sacrificing flavor or the ketogenic lifestyle.

Xanthan gum

Xanthan gum is a popular thickener used in the food industry, especially in gluten-free and keto-friendly products. This ingredient is made through a fermentation process using glucose or sucrose, and is commonly used to stabilize and thicken sauces, dressings, and soups.

Not only is xanthan gum keto-friendly, but it’s also versatile and can be used in a variety of dishes. Its ability to hold onto liquids makes it an ideal substitute for cornstarch, and its neutral taste won’t overpower the flavors of your dish.

When it comes to substitution ratios, use 1/8 to 1/4 teaspoon of xanthan gum per cup of liquid. Just be careful not to overuse, as too much can lead to a slimy texture. Start small and add more as needed for the desired consistency.

Psyllium husk

Psyllium husk is a dietary fiber derived from the seeds of the Plantago ovata plant and has numerous health benefits. It’s an excellent thickener for those following a ketogenic diet, as it’s low in carbohydrates and has no impact on blood sugar levels.

In terms of its thickening properties, psyllium husk works best when combined with liquids, creating a gel-like consistency that makes it ideal for use in sauces, gravies, and stews. The fibers in psyllium husk also help to stabilize the mixture, preventing it from separating.

When using psyllium husk as a substitute for cornstarch, it’s essential to use the correct conversion ratio. As a general rule, use 1 to 2 tablespoons of psyllium husk per cup of liquid. It’s also important to note that psyllium husk should be added gradually, as overuse can lead to a gummy texture.

Coconut flour

Coconut flour is a low-carb, high-fiber alternative to cornstarch that can be used to thicken sauces and gravies. Made from ground coconut meat, this flour is a gluten-free and keto-friendly option. Coconut flour is a fantastic option for those following a ketogenic diet as it is low in carbs and high in fiber. It also has a slightly sweet, coconutty flavor that can enhance the taste of sauces and gravies.

Substitute conversion ratio: Use 2 to 4 tablespoons of coconut flour per cup of liquid.

Almond flour

Almond flour is a versatile ingredient made from ground almonds and is a popular alternative for those following a ketogenic diet. It’s low in carbohydrates and healthy fats, making it an ideal ingredient for those looking for a nutritious and keto-friendly thickener.

In terms of its thickening properties, almond flour can be used to thicken sauces, gravies, and stews and create a crust for savory and sweet dishes. Its nutty flavor is a great addition to many dishes, and it can also be used to add texture to baked goods.

When using almond flour as a substitute for cornstarch, it’s important to consider the conversion ratio. As a general rule, use 1 to 2 tablespoons of almond flour per cup of liquid. It’s also crucial to note that using too much almond flour can lead to a dense and heavy texture.

Arrowroot powder

Ahoy, keto dieters! Are you tired of bland, thin sauces and gravies? Well, look no further! Arrowroot powder is here to save the day! This magical powder, derived from the roots of the Maranta arundinacea plant, is your secret weapon for thickening up those sauces and gravies without the added carbs.

Not only is arrowroot powder keto-friendly, but it’s also gluten-free, making it a versatile thickener for those with dietary restrictions. Plus, it’s got a neutral taste, so it won’t overpower the flavors of your dish.

So, how do you use this wonder powder? Easy peasy! Use 1 to 2 tablespoons of arrowroot powder for every cup of liquid. Just make sure to whisk it into the liquid before heating, and voila! A thick and creamy sauce that’s sure to impress.

Guar gum

Guar gum is a plant-based thickener that can replace cornstarch in recipes. This ingredient is derived from the seeds of the guar plant and is commonly used in the food industry as a thickener and stabilizer.

This is a great option for those looking for a plant-based alternative to cornstarch. It’s also keto-friendly as it does not impact blood sugar levels and can be used to thicken sauces, gravies, and stews.

Substitute conversion ratio: Use 1/8 to 1/4 teaspoon of guar gum per cup of liquid.

Gelatin

Gelatin is a protein derived from collagen that can be used as a thickener in savory dishes and desserts. This ingredient is commonly used in recipes for jellies, custards, and puddings.

Gelatin is a great option for those looking for a thickener that is also a source of protein. It’s also keto-friendly as it has no impact on blood sugar levels. Substitute conversion ratio: Use 1 to 2 tablespoons of unflavored gelatin per cup of liquid.

And there you have it! Seven fantastic substitutes for cornstarch that will help you thicken sauces, gravies, and stews while following a ketogenic diet. Whether you prefer a plant-based option like guar gum or a protein-rich option like gelatin, there is a perfect substitute for everyone. So go ahead, experiment, and find the perfect thickener for your next keto dish!