Is Gravy Allowed on a Keto Diet?

December 30, 2025 •

4 min read

Approximately 13% of adults globally were affected by obesity in 2016, and many turn to ketogenic diets for weight management. So, is gravy allowed on a keto diet, or does it pose a threat to ketosis? Traditional gravy, made with flour, is high in carbs, but a rich, keto-friendly alternative is surprisingly simple to make.

Quick Summary

Traditional gravy, relying on flour or cornstarch, is not keto-compliant due to its high carbohydrate content. However, delicious low-carb alternatives can be made using keto-approved thickeners like xanthan gum or by simmering to reduce and thicken naturally. These savory options allow you to enjoy a flavorful gravy while maintaining ketosis.

Key Points

Avoid conventional gravy: Traditional gravy is high in carbs from flour and starches, making it unsuitable for a ketogenic diet.
Opt for keto-friendly thickeners: Xanthan gum or heavy cream can create a rich, smooth consistency without the carbs.
Reduce for a simple au jus: For a lighter sauce, simply reduce meat drippings and broth by simmering to concentrate flavor.
Read labels carefully: Pre-packaged gravy mixes often contain hidden starches and sugars that increase the carb count.
Embrace alternative recipes: Homemade keto gravy using bone broth, herbs, and low-carb thickeners is a delicious and safe option.
Check your carb count: A tiny amount of a potent thickener like xanthan gum is needed, so a little goes a long way for macro management.

Why Traditional Gravy is Not Keto-Friendly

Traditional gravy is a staple in many cuisines, often made from meat drippings thickened with a roux of all-purpose flour and fat. The problem for those following a ketogenic diet lies in that flour. All-purpose flour is a refined carbohydrate that can quickly exceed the daily carbohydrate limit of 20 to 50 grams required to maintain a state of ketosis.

When your body consumes carbohydrates, it breaks them down into glucose for energy. On a keto diet, the goal is to limit carb intake so the body switches to burning fat for fuel, a metabolic state called ketosis. A single tablespoon of flour can contain a significant amount of carbs, and that adds up quickly in a full serving of gravy, potentially kicking you out of ketosis and undermining your dietary goals. Furthermore, many commercial or pre-packaged gravy mixes also contain added sugars and starches, further increasing their carb count.

Keto-Approved Thickeners and Alternatives

For those who love gravy, giving it up entirely isn't necessary. Several low-carb alternatives can replicate the rich texture and flavor without the unwanted carbs.

Using Xanthan Gum

Xanthan gum is a popular and effective keto thickener. Made from fermented sugar, a very small amount is needed to create a smooth, velvety consistency without affecting the flavor.

Directions:

Start with meat drippings, broth, and any desired seasonings in a saucepan over medium heat.
Bring the liquid to a simmer.
Sprinkle a tiny pinch (about 1/4 teaspoon per cup of liquid) of xanthan gum over the simmering liquid while whisking vigorously to prevent clumps.
The gravy will thicken almost instantly. Be careful not to add too much, as it can become gummy.

The Reduction Method

For a simpler, albeit less thick, option, you can simply reduce the liquid. This method concentrates the flavors naturally.

Combine your meat drippings and broth in a saucepan.
Bring to a boil, then reduce the heat and let it simmer for about 20 minutes.
The liquid will evaporate, and the fat and proteins will combine to create a thinner, yet flavorful sauce known as "au jus".

Other Keto Thickeners

Heavy Cream: A splash of heavy cream can add a luxurious texture and richness while also helping to thicken the gravy as it reduces.
Almond or Coconut Flour: While not ideal for creating a super-smooth texture, a small amount of almond or coconut flour can be used to make a low-carb roux. Use sparingly, as these flours absorb moisture differently than wheat flour.
Glucomannan Powder: Similar to xanthan gum, this soluble fiber is a powerful thickener.

Comparing Traditional and Keto Gravy Ingredients


Ingredient	Traditional Gravy	Keto Gravy Alternative
Thickener	All-purpose flour or cornstarch	Xanthan gum, glucomannan powder, heavy cream, or reduction
Fat	Pan drippings, butter	Pan drippings, butter, ghee, or coconut oil
Base	Broth or water	Bone broth, chicken broth, or beef broth
Carb Content	High	Very Low
Texture	Smooth and rich	Smooth (with xanthan) to looser (with reduction)

How to Make a Simple Keto Gravy

Creating a delicious keto-friendly gravy is straightforward. The key is to start with a flavorful base and use an appropriate thickener.

Mushroom and Herb Keto Gravy

This recipe provides a savory, earthy flavor perfect for roasted meats or mashed cauliflower.

Sauté Aromatics: In a saucepan, melt 2 tablespoons of butter or ghee over medium heat. Add 1/2 cup of diced yellow onion and 4 ounces of sliced mushrooms. Sauté until the onions are soft and the mushrooms are browned, about 8-10 minutes.
Add Flavor: Add minced garlic and a pinch of dried thyme. Cook for another 30 seconds until fragrant.
Deglaze: Pour in 1/4 cup of dry white wine and scrape the bottom of the pan to incorporate any browned bits.
Simmer: Add 2 cups of beef or chicken bone broth. Bring the mixture to a simmer and let it reduce for 10-15 minutes.
Thicken: Slowly whisk in 1/2 cup of heavy whipping cream. If a thicker consistency is desired, you can add a tiny pinch of xanthan gum while whisking.
Finish: Season with salt and pepper to taste. Serve warm over your favorite keto dishes.

Conclusion: Savor the Flavor, Ditch the Carbs

The verdict is clear: traditional gravy, laden with high-carb thickeners, is not suitable for a ketogenic diet. However, this doesn't mean you have to forgo this comforting sauce altogether. By using keto-approved thickening agents like xanthan gum, heavy cream, or simply reducing the liquid, you can craft a delicious, low-carb gravy that perfectly complements your keto meals. With a little creativity and the right ingredients, you can enjoy the rich, savory taste of gravy while staying on track with your keto lifestyle. For more information on keto-friendly recipes, consult reliable resources such as the keto section on Healthline for guidance.

Key Takeaways

Traditional gravy is not keto-friendly: It uses high-carb flours for thickening, which can disrupt ketosis.
Use low-carb thickeners: Xanthan gum, heavy cream, and glucomannan are effective, keto-approved thickeners.
Reduction is a simple alternative: Simmering the gravy base naturally thickens it into a flavorful 'au jus'.
Keto gravy is easy to make: Simple recipes using meat drippings, broth, and keto thickeners are readily available.
Store-bought options are often not safe: Many commercial gravies contain hidden sugars and starches.
Focus on whole, natural ingredients: Using bone broth and fresh herbs enhances flavor and health benefits.

Frequently Asked Questions

Traditional gravy uses all-purpose flour or cornstarch as a thickener, which are high in carbohydrates. Consuming these high-carb ingredients can raise your blood sugar and knock your body out of ketosis, the fat-burning state of the diet.

The most popular and effective keto-friendly thickener is xanthan gum. Only a very small amount is needed, and it creates a smooth, velvety texture similar to traditional flour-based gravy without the carbs. Heavy cream is another excellent option for a creamy consistency.

Yes, you can use a small amount of almond or coconut flour to make a low-carb roux, but use it sparingly. These flours absorb moisture differently than wheat flour and can sometimes result in a grainy texture if overused. It is a viable but less ideal option compared to xanthan gum.

Most store-bought gravies and mixes are not keto-friendly. They often contain wheat flour, cornstarch, and added sugars to enhance flavor and texture. It is always best to read the label carefully and check the carb count before purchasing.

To make gravy without an added thickener, use the reduction method. By simmering meat drippings and broth for an extended period, you allow the liquid to evaporate and the flavors to concentrate, resulting in a thin but incredibly flavorful sauce known as 'au jus'.

Using high-quality bone broth is recommended for a rich flavor and added nutritional benefits. You can also use beef broth or chicken broth, ensuring it's low-sodium and free of added sugars.

No, adding heavy cream will not break ketosis, as it is a high-fat, low-carb dairy product. It adds a rich and creamy texture to your gravy while keeping the carb count low.