Low carb, keto friendly cauliflower bechamel sauce, wheat flour free, gluten free, with a dairy free version, and also diabetic friendly!
Keto/ Low carb
In the Greek cuisine there are several recipes needed bechamel sauce.
Moussaka and cheese pies are the most popular.
The recipe for this bechamel sauce is a tasty low carb version with cauliflower.
I use this recipe to make "shepherd's pie" and it always turns out perfect.
Try it in every recipe that calls for bechamel sauce and you will be amazed!
• Ingredients:
1 kg / Cauliflower
200 g / Bio heavy cream*
2 / Eggs
150 g / Cream cheese*
150 g / Grated cheese*
Salt & pepper
1 tsp / Grated nutmeg (spice)
• Instructions:
1 Cut the cauliflower into small florets, boil for 10 minutes until soft and drain.
2 Put the cauliflower in the same sauce pan and add the heavy cream.
3 Mush the cauliflower into the heavy cream with a hand blender until pureed and set aside.
4 Mix the eggs with the cream cheese and add this mixture to the cauliflower puree.
5 Stir in the 150 g of grated cheese*.
6 At last add nutmeg, pepper and salt (if needed)
*Note:
• Heavy cream can be replaced with full fat coconut milk.
• You can use any melting cheese of your choice.
• If you don't consume any dairy, you can skip the cheece and add 2 more eggs.
Macros the whole resipe:
Protein : 116 g
Carbohydrates (net): 40 g
Fat: 209 g
Kcal: 2487
Any nutritional analysis (macros) is based on an estimate calculated by the "Cronometer" application for the ingredients of each recipe. Differences can arise for a variety of reasons, such as product availability and food preparation. There is no guarantee that this information will be accurate.
I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.
Always keep in mind that ingredient replacements can change the outcome of the recipe in terms of taste, texture, appearance and of course macronutrients.
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