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Béchamel Sauce Recipe

Atkins Béchamel Sauce
Net Carbs
Prep Time: 10 Minutes
Cook Time: 20 Minutes
Phase: Phase 1
Difficulty: Easy
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs


  • 1 cup Heavy Cream
  • 1 cup Tap Water
  • 2 tbsp chopped Onions
  • 1 tsp Salt
  • 1/8 tsp Black Pepper
  • 1/8 tsp Nutmeg (Ground)
  • 1 Tbsp Thick-It-Up
  • 1 tablespoon 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

Cooking Tip

If you've tried this sauce and like it, try experimenting with herbs and spices to flavor it your way!

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)