Whether you’re gluten-free, or simply looking for a new twist on the classic white sauce recipe, this creamy, luxurious gluten-free bechamel sauce is the perfect base for countless dishes
Creamy sauces are not my usual go-to, I am firmly in the tomato-based camp. But there are times when you need a delicious creamy white sauce to add to your meals and recipes. And this gluten free version will not disappoint. Still luxuriously creamy and delicious it’s easy to make and is the perfect base for so many dishes from pasta to my favourite moussaka
Making a traditional bechamel sauce with all purpose flour and butter to create the roux and slowly adding the milk was possibly one of the first things I remember learning to make at school (yes a long time ago). However, living in a house with a person who is gluten intolerant meant that I needed to find a gluten-free alternative. So I embarked on a quest to recreate that perfect creamy consistency without the wheat. I experimented with various gf flours like ready-made mixes, tapioca starch, and white rice flour, but none quite captured the smoothness I craved.
Then, I decided to try corn flour (also known as corn starch). This readily available, high starch content flour, when combined with a little patience and the right technique, created the perfect gluten-free béchamel sauce that rivalled the original!
Gluten-Free Flours and Blood Sugar Control
Every flour is different and how our blood sugars respond to them is also unique. We have certainly found wheat flour to have the most profound impact on blood glucose and have spent a lot of time investigating gluten-free alternatives.
However, some gluten-free flours made from grains or starches like rice flour, tapioca starch, or potato starch may have a similar glycemic index (GI) to wheat flour, meaning they can cause similar blood sugar spikes. Corn flour, which I use in this gluten-free recipe, generally has a lower GI compared to wheat flour, making it a potentially better choice for individuals managing blood sugar levels. But remember, this is just a general comparison, and individual flours particularly the many different blends of GF flours available can vary in their GI.
You can read more about the glycemic index of flours and blood sugar control in the article below:
High vs. low glycemic index Flour
Read on to understand more about the glycemic index and which flours can help support better blood sugar levels.
Ingredients for Gluten-free Bechamel Sauce Recipe
Butter
- A good source of vitamins like A, D, and E. However, it’s also high in saturated fat
Corn flour (corn starch)
- Made from dried corn kernels
- Has a moderate Glycaemic Index and is gluten-free
Whole Milk (or your preferred dairy-free milk)
- Contains all its natural fat, but feel free to use semi or skimmed milk if you prefer
- Full of protein, calcium and essential vitamins like A, D & B12
Salt & Black Pepper
Grated nutmeg (optional)
- Adds a punch a flavour to this basic sauce
Equipment
- Medium saucepan
- Whisk
- Measuring Jug
- Weighing Scales
How to Make Gluten-Free Bechamel Sauce
This creamy white sauce is even easier to make than a traditional béchamel sauce as it’s a little less temperamental. My top tips however are to not stop whisking and make sure that your heat isn’t too high that the sauce boils. This recipe makes around 500g of gluten free bechamel sauce.
Follow the steps below for the perfect white sauce every time
Step 1
Melt the butter over low heat in your saucepan.
Whisk in the corn flour into the melted butter until you have a smooth paste.
Step 2
Gradually whisk in the milk, Start with a little at a time, ensuring each addition is fully incorporated before adding more. This prevents lumps from forming.
Step 3
When you have added around 200ml of the milk Increase the heat to medium and bring the mixture to a gentle simmer. Keep whisking while the milk heats through and the sauce begins to thicken
Step 4
Whisk constantly and continue to slowly add the rest of the milk until the sauce reaches your desired consistency. This should take about 5-7 minutes.
Season with salt, black pepper & nutmeg
Step 5
Enjoy your gluten-free béchamel sauce immediately or store it in an airtight container in the refrigerator for up to 3 days.
Cutomisations and Tips
For a richer sauce: Add a splash of white wine or a tablespoon of nutritional yeast at the end.
Make it vegan: Use vegan butter and your favourite plant-based milk. Options include unsweetened soy milk, almond milk, or cashew milk. Avoid Oat milk as it can spike blood sugars.
Thicken the sauce further: If your sauce seems a little too thin, whisk in a little more corn flour (about ½ teaspoon) mixed with a tablespoon of cold milk. But be careful not to add too much, as it can make the sauce gloopy.
Turn it into a cheese sauce: Once you’ve made the basic recipe, remove it from the heat and whisk in your favourite grated cheese until melted and smooth. Cheddar, parmesan, or Gruyère are all excellent choices.
Experiment with different flavours: Add a pinch of smoked paprika for a smoky twist, or a teaspoon of Dijon mustard for a tangy kick.
Serving suggestions
Here are a few of my favourite ways to enjoy this creamy white sauce
Low-Carb Vegetarian Moussaka: This sauce makes the perfect topping for my delicious low-carb vegetarian moussaka
Gluten-free Mac and Cheese: Use this sauce as a base for a creamy and comforting mac and cheese dish. Simply cook your favourite gluten-free pasta according to package instructions, toss with the sauce, add some cheese and bake until golden brown.
Easy Individual Open Lasagne: Add this white sauce on top of layers of gluten free lasagne sheets stacked with roasted vegetables and tomato sauce.
Add to your Veg: This versatile sauce is a tasty addition on top of your broccoli or cauliflower for a special treat.
Frequently Asked Questions
Yes, other options like your favourite gluten free blend or rice flour might work, but they may not achieve the same smooth texture as corn flour.
Many plant-based milks like soy milk, almond milk, or cashew milk can be used successfully
The sauce can be stored in an airtight container in the refrigerator for up to 3 days.)
Diabetes Note
Corn Flour has a moderate GI and potentially a slower impact on blood sugars compared to a traditional wheat flour bechamel sauce.
Carb Counting
The overall carb count for this sauce based on the ingredients we would count for, is calculated as follows:
60g Cornflour = 55.2g of carbs
400ml Whole Milk = 18.4g of carbs
Now add all the carbs together – 55.2 + 18.4 = 74g of carbs
If you are not using the full amount of sauce in a dish then to work out the carb count per serving, use the following formula below:
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Easy Gluten Free Bechamel Sauce
A creamy, luxurious gluten-free bechamel sauce is the perfect base for countless dishes whilst also being kinder on blood sugars.
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servings5
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Ingredients
60 g 60 butter
60 g 60 corn flour
400 ml 400 milk of choice
salt & black pepper to taste
1/2 tsp 1/2 grated nutmeg (optional)
Directions
- Melt the butter over low heat in your saucepan.
- Whisk in the corn flour into the melted butter until you have a smooth paste.
- Gradually whisk in the milk, Start with a little at a time, ensuring each addition is fully incorporated before adding more. This prevents lumps from forming.
- When you have added around 200ml of the milk, Increase the heat to medium and bring the mixture to a gentle simmer.
Keep whisking while the milk heats through and the sauce begins to thicken - Whisk constantly and continue to slowly add the rest of the milk until the sauce reaches your desired consistency. This should take about 5-7 minutes.
- Season with salt, black pepper & nutmeg
- Enjoy your gluten-free béchamel sauce immediately or store it in an airtight container in the refrigerator for up to 3 days.
Tips and Notes
- This recipe makes around 500g of gluten-free bechamel sauce
- If your sauce seems a little too thin, whisk in a little more corn flour (about ½ teaspoon) mixed with a tablespoon of cold milk
- Don’t stop whisking and make sure that your heat isn’t too high that the sauce boils
- Diabetes Note – Corn Flour has a moderate GI and potentially a slower impact on blood sugars compared to a traditional wheat flour bechamel sauce. See Carb Counting Info above
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