Low-Carb Thickeners Help The Healthy Balance!

No need to panic when it comes to cooking healthy and delicious Low Carb Healthy Fat sauces, soups, stews, casseroles or baked goods with our top ideas on LCHF friendly thickening agents!

Why a healthy thickener?

As you change the way you eat and become aware of hidden additives and unhealthy inclusions in food products you may have often chosen, you will need a few ideas up your sleeve when it comes to the healthier products you can choose to thicken your creations with!

Here are a few we love...


Arrowroot is starch and a popular thickener, it is gluten free and an LCHF approved flour. It has a minimal flavor and does not affect the taste. When thickening with arrowroot, you will want to add it at the end of cooking because it will break down and become watery when cooked for too long. For sauces and gravies, use arrowroot by creating a mix of equal parts flour and cold water and then combining into your dish at the very end. It’s great for thickening sauces and can be used with acidic foods.

Use to thicken: sauces, gravies, soup, fillings, puddings, baked goods
Substitute for: cornstarch, wheat flour
Not good for:anything containing dairy or for reheating (it loses its thickening properties)


Tapioca is used to thicken some of the same things you use can use arrowroot flour for. However, tapioca is very different from arrowroot. Tapioca is a good flour for anything you will freeze and reheat later because it stays stable in cold temperatures. Tapioca is great for binding ingredients in a recipe and creates a chewy texture in baked goods. Unlike arrowroot, you can use tapioca with dairy products, but you shouldn't use it with acidic foods.

Use to thicken: Sauces, gravies, glazes, soups, baked goods, puddings
Substitute for: cornstarch, wheat flour, all purpose flour
Not good for: Foods with high acidity because it loses its ability to thicken


Nuts are great thickeners - think of the thickness of nut butters. When soaked overnight, cashews become very soft, enabling them to be pureed and blended into a smooth and creamy texture. Great to use as a base for many dishes. Also being a very mild nutty flavor, cashews are very versatile, but you could really use any nuts.

Use to thicken: soups, sauces, dips, many vegan uses


Psyllium husk is a popular type of plant-based fiber. It’s also nearly calorie-free since it’s virtually all fiber. Psyllium is tasteless, grain-free, low-carb, and it helps aid digestion. You usually only need about 1/2 teaspoon per single serving recipe for it to thicken a recipe quite well.

Use to thicken: soups, stews, smoothies, baked goods, and homemade sauces


Greek yogurt, thicker than traditional yogurt, can be used in many different types of recipes and replace many ingredients. It goes great with spicy dishes, such as Indian curries and Mexican mince, as the tart taste helps cool spicy flavors. Naturally creamy it is als great for homemade salad dressing like ranch.

Use to thicken: sauces, dips, dressings, baked goods, and smoothies


You can use avocado for a lot more than just guacamole. Because of its natural creamy texture, all you have to do with avocados is mash it up with a fork or puree it and it can become a versatile thickener.

Use to thicken: Smoothies, mousse, frosting, dips, dressings

Learn to create easy, healthy food using LCHF friendly thickeners - SEE OUR E-BOOK RANGE, CLICK HERE.

We have used a range of healthy thickeners in our 21 day LCHF meal plan too - if you have a copy then do try some of the meal ideas or if you would like to explore then here is where you can grab your own eBook version ... CLICK HERE

Want to learn more healthy hints, tips and strategies to improve your own health?

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