This dish is so incredibly smooth and creamy, you will be licking the stirring spoon. I grew up in a household where we ate cream of mushroom soup on everything including our rice. I get it honestly that I love creamy sauces and especially on my meat. Another reason why a ketogenic diet is so suited for me, I don’t have to give up any of the foods that I love, I just need to be good at modifying. IF you are currently following a ketogenic diet, the ingredients for this sauce are all staples you have in your pantry or refrigerator and if not, every grocery store has them, nothing hard to find on this list.
The recipe was inspired by a dish that I used to enjoy as a child, there was no fancy name for it but we called it meatballs in cream sauce, which translates into ground beef meatballs cooked in cream of mushroom soup and served over rice. This was one of my favorite dishes growing up and so when the craving hit, I needed to get creative in the kitchen. I used to make this recipe before I was keto and would make it dairy free by starting the base as a rue with dairy-free margarine and gluten-free flour, thankfully things have evolved for me, in both ingredients and flavor!
This recipe is creamy and silky smooth and is perfect paired with chicken and pork. You will impress your guests with this easy to prepare restaurant quality sauce.
This is a super simple dish to prepare and is ready within 10 minutes on the stove top but it will taste like you let it simmer all day.
Don’t let the title of Dairy Free scare you away, with a couple substitution outlined below, this can be made with dairy and not compromising the flavor or texture of the dish.
The main ingredients needed:
- Cremini Mushrooms
- White Onion
- Beef Bouillon (grain free & salted)
- Can of Coconut Cream
- Coconut Oil
- Herbs: Dried Parsley & Garlic Powder
I make this recipe dairy free as I don’t consume cows milk due to a lifelong allergy I have to casein. Dairy is also an inflammatory food and can cause water retention and inflammation in the body, so it is common that folks on the ketogenic diet will opt to go dairy free. Having said that, just because I make it dairy free doesn’t mean you can’t substitute a heavy cream for the coconut milk if you eat dairy on your ketogenic meal plan. Obviously, have never tried it, but I imagine it substitutes quite nicely and the texture will still come out silky smooth.
If you have fresh parsley you could use that and alternatively if you have dried cremini mushrooms you could use those, however you would want to soak them in hot water first to have them expand, add the bouillon to the water as the base.
- 4 oz white onion – sliced thinly
- 9 oz cremini mushrooms, fresh
- 1 cube (12 grams) Beef Bouillon cube, salted, no added grains or corn fillers
- 1 Tbsp dried parsley
- 1 can coconut cream, cream only – liquid removed
- 2 Tbsp duck fat or coconut oil (or fat of your choice to saute)
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/4 tsp salt optional to add to taste
- 1 tsp black pepper
- In a medium pan over medium heat add and melt the duck fat or coconut oil, add the onions and saute for 2 minutes until soft
- Add the mushrooms into the pan and saute for 4-5 minutes until mushrooms are tender
- Add in the bouillon to the pan and stir until it has mixed well into the mushrooms & fat
- Add in the coconut cream, garlic powder, onion powder and pepper, stir in pan until the sauce has covered the mushrooms
- Add in the parsley, stir & taste; if you want to add the additional salt, do so now
- Reduce heat to low, cover pan and let simmer for a few minutes before serving
Serving size: 1 Calories: 195 Fat: 18 grams Carbohydrates: 6 grams Sugar: 2 grams Fiber: 1 gram Protein: 4 grams
This is such a delicious high-fat, low-carb ketogenic sauce to add to beef, lamb, pork or chicken dish. I have also served this on top of mashed cauliflower and I have tripled the recipe and made a cream of mushroom soup.
It’s a versatile dish that compliments many types of meat and it’s packed full of flavor, you will impress yourself and your guests if you serve this over a roast.
On a final note, if you want to reduce the carb per serving, leave our the onions and substitute with a 1/4 tsp of onion powder.