Atkins Béchamel Sauce
Net Carbs
Prep Time: 10 Minutes
Style: French
Cook Time: 20 Minutes
Phase: Phase 1









calculator How are Net Carbs Calculated?


  • 1 cup Heavy Cream
  • 1 cup Tap Water
  • 2 tbsp chopped Onions
  • 1 tsp Salt
  • 0.13 tsp Black Pepper
  • 0.13 tsp Nutmeg (Ground)
  • 3 tsp Thick-It-Up
  • 1 tbsp Unsalted Butter Stick


Béchamel is a mild sauce that can be used in soufflés or simmered with finely chopped vegetables or meats.  Traditionally thickened with a mixture of flour and fat, our version uses heavy cream and a low-carb thickener instead.  Each serving is 1/4 cup.

  1. Combine cream, water, white onion, salt, pepper and nutmeg in a small saucepan over medium heat; bring to a simmer. Remove from heat; let stand for 15 minutes.
  2. Strain cream mixture; return to saucepan over medium heat. Whisk in 1 tablespoon Thick-It-Up thickener; cook until sauce thickens, about 3 minutes.
  3. Remove from heat; swirl in butter until melted. Use immediately

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.