Low Fat Bechamel Sauce Recipe

This lightened-up béchamel sauce is surprisingly rich and flavorful! Perfect for creamy pasta, vegetables, or as a base for other sauces. Don't let the 'low-fat' fool you – this recipe delivers on taste without the guilt.

Prep Time 5 mins
Cook Time 25 mins
Calories 142.4 kcal
Protein 17g
Rating Be the first
Low Fat Bechamel Sauce 52

Recipe Actions

Share this recipe:

Recipe Author

Forktionary editorial kitchen team

The Forktionary Kitchen Team

Adapted from Food.com, then tested & standardized by Forktionary.

Ingredients for Low Fat Bechamel Sauce

Cook Smarter with Sous, Your Kitchen Companion

Missing an ingredient for this Low Fat Bechamel Sauce? Need a perfect wine pairing or a healthy side dish idea? Don't guess—ask Sous! Your AI-powered sous-chef is ready to help you swap ingredients, adjust serving sizes, and discover flavor tips in seconds.

How to Make Low Fat Bechamel Sauce

  1. In a nonstick saucepan, whisk together 2 tablespoons of cornstarch and 1/2 cup of milk until completely smooth. Ensure there are no lumps.
  2. Gradually whisk in the remaining 1 cup of milk until fully incorporated and the mixture is smooth.
  3. Add 1 small onion (studded with 2 whole cloves) and 1 bay leaf to the saucepan.
  4. Cook over low heat, stirring frequently, for 12-15 minutes. This allows the flavors of the onion and bay leaf to infuse fully into the sauce. The sauce should thicken slightly.
  5. Increase the heat to medium-low and simmer for 5 minutes, stirring constantly, to ensure the sauce reaches a smooth, creamy consistency.
  6. Season generously with salt and freshly ground black pepper to taste.
  7. Remove from heat and carefully strain the sauce through a fine-mesh sieve into a bowl, discarding the solids. This will leave you with a luxuriously smooth sauce.

Nutrition Information (Approximate per serving)

Sodium

4 g

Sugar

54g

Fat

7g

Carbs

7g

Frequently Asked Questions

How long does it take to make Low Fat Bechamel Sauce?

Low Fat Bechamel Sauce takes about 30 minutes from start to finish — roughly 5 minutes to prepare and 25 minutes to cook.

How many calories are in Low Fat Bechamel Sauce?

Low Fat Bechamel Sauce has approximately 142.4 calories per serving, with about 17 g protein, 7 g carbohydrates and 3 g fat.

What ingredients do I need for Low Fat Bechamel Sauce?

The key ingredients for Low Fat Bechamel Sauce are Cornstarch, Low Fat Milk, Cloves, Onion, Bay Leaf, Salt And Pepper. See the full list with measurements above.

Reviews

No reviews yet — be the first to share your thoughts on this recipe!

Write a Review