Low Fat Bechamel Sauce
Elevate your culinary creations with this silky-smooth Low Fat Béchamel Sauce, a lighter twist on the classic French sauce. Perfect for health-conscious cooking, this recipe swaps heavy butter and cream for low-fat milk and a touch of olive oil, keeping the flavor rich and luxurious without the extra calories. Whisked to perfection in just 15 minutes, this versatile sauce is thickened with a simple roux of flour and olive oil, yielding a creamy base perfect for lasagnas, gratins, or vegetable casseroles. Finished with a subtle hint of nutmeg and white pepper for added depth, this healthy béchamel is proof you don’t have to compromise on taste to eat lighter. Ideal for meal prep, it can be refrigerated and reheated to save time in the kitchen. Whether you’re seeking a low-fat béchamel recipe for your pasta bake or a guilt-free topping for your homemade crepes, this easy-to-make sauce is a must-try!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 500 ml Low-fat milk (1% or skim)
- 2 tbsp All-purpose flour
- 1 tbsp Olive oil
- 0.25 tsp Salt
- 0.25 tsp Ground white pepper
- 0.125 tsp Nutmeg (optional)
Instructions
In a medium saucepan, heat the olive oil over medium heat until warm but not smoking.
Add the flour and whisk continuously for 1-2 minutes until the mixture forms a smooth paste and the raw flour smell disappears. Be careful not to let it brown.
Slowly pour in the low-fat milk, a small amount at a time, whisking constantly to prevent lumps from forming. Continue until all the milk is incorporated.
Bring the mixture to a gentle simmer, stirring frequently to prevent sticking. The sauce will thicken as it heats.
Once the sauce reaches your desired consistency (it should coat the back of a spoon smoothly), reduce the heat to low.
Season with salt, white pepper, and nutmeg (if using), and stir well to combine.
Remove from heat and use immediately, or store in a covered container in the refrigerator for up to 3 days. Reheat gently and stir before using to restore consistency.
Nutrition Facts
Calories |
399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.4 g | 25% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 21 mg | 7% | |
| Sodium | 817 mg | 36% | |
| Total Carbohydrate | 37.8 g | 14% | |
| Dietary Fiber | 0.6 g | 2% | |
| Total Sugars | 25.9 g | ||
| Protein | 19.0 g | 38% | |
| Vitamin D | 6.7 mcg | 34% | |
| Calcium | 654 mg | 50% | |
| Iron | 1.1 mg | 6% | |
| Potassium | 798 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
