This keto cheese sauce recipe works perfectly as either a hot sauce for pasta or lasagne recipes or served cold as a dipping sauce!
Keto Cheese Sauce Recipe:
I am beyond excited to share this recipe with you. I have been obsessed with cheese sauce since I was a teen and of all of our keto sauces and dips, this one is my favorite. It has so many uses, and I’m sure you’ll agree that everything tastes better with cheese.
If you’re struggling to lose weight, be sure to read my cheese warning below.
Common Mistakes Keto Dieters Make:
The Keto diet is one of the most straightforward weight loss plans to follow. Although the principles are set out, some common misconceptions occur for dieters. These mistakes can make a big difference in the amount of weight you lose and the effectiveness of the diet overall. If Keto isn’t working for you, or you find yourself suddenly gaining weight after weeks of effective dieting, make sure you aren’t making any of these common mistakes.
You Didn’t Gain It Overnight; You Won’t Lose It Overnight:
First, be patient with your weight loss. If you lose 10 pounds in the first week and then slow down once you become keto-adapted this is perfectly normal. Your initial weight loss is from water, leaving your body. Some people retain lots of water, which causes a drastic drop in weight in the first week or two. Expecting to lose at that rate after a week will set you up for failure. It is entirely reasonable to fluctuate up and down, and when you remain the same weight for a few days to a week that is a good thing because it means regardless of water levels or gut content you indeed weigh what you see on the scale.
Here’s an example of what you can expect to see.
Week 1: Lose 5-10lbs or more
Week 2: Lose 1-5lbs
Week 3: Same weight or gain 1-2lbs back
Week 4: 1-5lb loss
Week5: Same weight or 1-2lb loss, and so on.
The more weight you have to lose, the more weight you will likely drop at the beginning of the diet.
Also, people are different and react differently to the diet. Some people lose weight in spurts, and others lose weight more steadily. A plateau can last for a few weeks and then voila, you’ve lost five pounds in a matter of a few days. We like to call this the fat flush or keto flush.
Do You Need To Cut Some Things Out?
Make sure you are avoiding caffeine in all of its forms (if you are sensitive) as well as aspartame, a common artificial sweetener. Both of these chemicals can impact blood sugar levels negatively. Look out for caffeine in coffee and diet sodas. Watch out for aspartame in diet sodas and sugar-free gelatin. These can cause cravings for sugar and take your body out of ketosis after just one serving. Splenda can be used if it’s not affecting you but if you hit a plateau switch to stevia and see what happens.
Watch your daily intake of cheese (yes, I’m sharing this warning on a keto cheese sauce recipe). Although cheese is on the acceptable foods list, it does have a small number of carbohydrates and can be loaded with calories. Your best bet is to limit your cheese intake to 4 oz per day. You can have more on special occasions, but it should not be used as your mainstay for protein. Meats, eggs, and tofu are much better choices and don’t contain carbohydrate grams.
Veggies Are Your Friend:
Remember to emphasize vegetables while on the keto diet. Your carbohydrate grams should be primarily derived from leafy, green vegetables, and other acceptable vegetable choices. Veggies fill you up without spiking your blood sugar. They provide essential fiber and nutrients that help your weight loss efforts and overall health. Eliminating plants from your diet can shut down your metabolism and cause your weight loss to stall. If you want to eat cheese or any other caloric dip or sauce, enjoy it with veggies to fill you up faster!
It is also essential that you eat regularly while you are on the keto plan. Never go more than five waking hours without eating a combined snack of protein and fats. Two things happen when you skip meals. First, you cause a blood sugar drop that will have you craving carbohydrates like bread and sugar. Secondly, continued periods of not eating will slow down your metabolism and make it even harder to lose weight.
Plan To Succeed:
When I don’t do keto meal prep and come home hungry, that is one bad combination. I have carbs in my house, and I know many of you do as well so prep your food so you can grab something quickly! You can also try some ready-made keto snacks from amazon, but I’ve warned you about these in the past so try to meal prep!
You’ll Fail Without Water:
Finally, make sure you are drinking enough water each day. Water has a myriad of benefits. Thirst can sometimes be masked as hunger, so staying well hydrated will keep you from craving foods you shouldn’t be eating. Water also helps you avoid constipation, which is an occasional side effect of the keto diet. Drinking 8 eight-ounce glasses of water per day will also help you flush out the toxins from your system that are produced when you burn fat.
These common mistakes can make people frustrated with the keto diet when there is no need to be. If you are just starting out on a diet, make sure to prepare yourself for these mistakes. If you’ve been on a diet for some time, evaluate your eating habits, and make sure you are following the program correctly.
Keto Cheese Sauce Ingredients:
½ cup (120ml) heavy cream
4 tbsp (2 oz) unsalted organic butter or ghee
½ cup (120g) cream cheese
½ cup (50g) grated parmesan cheese
Keto Cheese Sauce Directions:
- Pour the heavy cream into a heavy bottom pan and add the butter and cream cheese.
- Over a gentle heat, simmer the ingredients until they are melted and well combined. Do not allow the pan to become too hot or the ingredients will split (pro tip – if this does happen – remove from the heat, add a cube of ice and whisk vigorously to recombine).
- Add the parmesan cheese and continue to stir gently until smooth and creamy! This sauce can be used in hot recipes such as lasagne or served cold as an incredible cheese dipping sauce.