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I found that the most inexpensive unflavored Whey Protein Isolate is online on. 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!Īfter 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! In the show, they talked about how the protein in flour mixed with a fat creates the perfect combination to thicken sauces. 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. This, this right here, is my passion! I love creating low carb and keto-friendly recipes! Add the cheese and continue cooking 2 minutes or until melted. Simmer on low for 10 minutes or until the sauce is thick. Pour in the cream, salt, pepper, and nutmeg and fully incorporate the roux. Let me save you the money of wasted ingredients and deliver you a perfect recipe that you will love. Stir in the flour to create the roux, cooking for 1-2 minutes. We need really good recipes that taste great and work with the right measurements.

Let’s just say that I test so many ingredients that I waste a ton of money but I do it for us. Next, swirl in the cream cheese until it melts through. I’ve been on my keto journey for more than 3 years now and I’ve experimented with hundreds of ingredients. Keep stirring until the roux becomes nice and thick. Not only are they high in carbs but they are inflammatory ingredients. 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.