Keto Sauce & Gravy Recipes

Looking for quick, delicious, and gluten-free sauces to elevate your keto meals?

These easy, single-serve sauce recipes bring vibrant flavours inspired by global cuisines to your plate. Designed for busy days, they’re packed with flavour and cook in just minutes. Pair each sauce with your favourite protein—chicken, beef, salmon, lamb, or pork—and complement with veggies for a wholesome, satisfying meal. 

Cook the sauce on the stove while your protein and veggies air-fry, grill, or pan-sear for a hassle-free, nutritious dish.

Garlic Butter Herb Sauce

A French-inspired classic, this buttery herb sauce adds elegance to any dish. Best paired with chicken, salmon, lamb, or pork.

Serves: 1 | Cook Time: 5 minutes

Ingredients:

  • 1 tbsp butter (15 g)
  • 1 garlic clove, minced
  • 1 tsp dried parsley or mixed herbs (or 1 tbsp fresh parsley)
  • 1 tsp lemon juice
  • 1 tsp gluten-free chicken stock (optional)
  • Salt and pepper to taste

Instructions:

  1. Heat butter in a small saucepan over medium heat until melted.
  2. Add minced garlic and sauté for 30 seconds until fragrant.
  3. Stir in parsley, lemon juice, and chicken stock (if using). Cook for 1 minute, then season with salt and pepper to taste.
  4. Remove from heat and drizzle over cooked chicken or vegetables.

Nutrition (per serve):
Calories: 80 kcal | Net Carbs: 0 g | Protein: 0 g | Fat: 9 g

Creamy Peppercorn Sauce

A steakhouse favourite from French cuisine, this creamy and peppery sauce pairs perfectly with beef, chicken, or pork chops.

Serves: 1 | Cook Time: 5 minutes

Ingredients:

  • 1 tsp butter (5 g)
  • 2 tbsp cream (30 mL)
  • 1 tsp crushed black peppercorns
  • 1 tsp Dijon mustard (ensure gluten-free)
  • 1 tbsp gluten-free chicken stock
  • 1 tbsp grated Parmesan cheese (optional)
  • Salt to taste

Instructions:

  1. Heat butter in a small saucepan over medium heat. Add crushed peppercorns and sauté for 30 seconds.
  2. Stir in chicken stock, cream, and Dijon mustard. Simmer for 2-3 minutes, stirring continuously.
  3. Add Parmesan cheese (if using) and mix well. Season with salt to taste.
  4. Remove from heat and pour over cooked chicken or vegetables.

Nutrition (per serve):
Calories: 95 kcal | Net Carbs: 1 g | Protein: 2 g | Fat: 9 g

Teriyaki Sauce

Inspired by Japanese cuisine, this sweet and savoury sauce works wonders with chicken, salmon, pork, or beef stir-fry.

Serves: 1 | Cook Time: 5 minutes

Ingredients:

  • 2 tbsp gluten-free soy sauce (e.g., tamari)
  • 1 tbsp honey (or low-carb sweetener)
  • 1 tsp rice vinegar
  • 1 tsp grated ginger
  • 1/2 tsp garlic, minced
  • 1 tsp sesame oil (optional)
  • 1 tsp gluten-free cornflour mixed with 1 tsp water (optional)

Instructions:

  1. Combine soy sauce, honey, rice vinegar, ginger, and garlic in a small saucepan.
  2. Heat over medium heat, stirring continuously. Add sesame oil for extra richness.
  3. If you prefer a thicker sauce, stir in the cornflour mixture and simmer for 1 minute until thickened.
  4. Remove from heat and brush over cooked chicken or use as a dip.

Nutrition (per serve):
Calories: 45 kcal | Net Carbs: 5 g | Protein: 1 g | Fat: 0 g

Satay Sauce

A nutty, savoury sauce from Southeast Asia, perfect with chicken, pork, or lamb skewers.

Serves: 1 | Cook Time: 5 minutes

Ingredients:

  • 2 tbsp peanut butter (30 g)
  • 1 tbsp coconut milk (or water for a lighter option)
  • 1 tsp gluten-free soy sauce (e.g., tamari)
  • 1 tsp lime juice
  • 1/4 tsp chilli flakes (optional)
  • 1 tsp gluten-free chicken stock (optional)

Instructions:

  1. In a small saucepan, whisk together peanut butter, coconut milk, soy sauce, lime juice, and chilli flakes.
  2. Heat over low heat, stirring constantly, until smooth and slightly thickened (2-3 minutes). Add chicken stock if needed for consistency.
  3. Remove from heat and drizzle over cooked chicken or vegetables.

Nutrition (per serve):
Calories: 160 kcal | Net Carbs: 3 g | Protein: 6 g | Fat: 14 g

Tikka Masala Sauce

With origins in Indian cuisine, this warm, spiced sauce pairs beautifully with chicken, lamb, or beef.

Serves: 1 | Cook Time: 5 minutes

Ingredients:

  • 2 tbsp tomato puree (30 g)
  • 2 tbsp coconut milk or cream (30 mL)
  • 1 tsp garam masala (ensure gluten-free)
  • 1/2 tsp turmeric
  • 1/2 tsp garlic powder
  • 1 tsp gluten-free chicken stock (optional)
  • 1 tsp grated ginger (optional)
  • Salt to taste

Instructions:

  1. Heat a small saucepan over medium heat. Add tomato puree, garam masala, turmeric, garlic powder, and coconut milk.
  2. Stir in chicken stock and ginger (if using). Simmer for 2-3 minutes until slightly thickened.
  3. Season with salt and remove from heat. Spoon over chicken or vegetables.

Nutrition (per serve):
Calories: 70 kcal | Net Carbs: 2 g | Protein: 1 g | Fat: 6 g

Creamy Mushroom Sauce

A European classic, this earthy, rich sauce pairs well with all proteins—chicken, beef, salmon, lamb, or pork.

Serves: 1 | Cook Time: 5 minutes

Ingredients:

  • 1/4 cup sliced mushrooms (25 g)
  • 2 tbsp cream (30 mL)
  • 1 tbsp gluten-free chicken stock
  • 1 tsp butter (5 g)
  • 1 tbsp grated Parmesan cheese
  • 1/2 tsp garlic, minced
  • Salt and pepper to taste

Instructions:

  1. Heat butter in a small saucepan over medium heat. Add sliced mushrooms and garlic. Sauté for 2-3 minutes until softened.
  2. Stir in chicken stock and cream. Simmer for another 2 minutes, stirring occasionally.
  3. Add grated Parmesan cheese and mix until melted. Season with salt and pepper.
  4. Remove from heat and serve over cooked chicken or vegetables.

Nutrition (per serve):
Calories: 100 kcal | Net Carbs: 2 g | Protein: 3 g | Fat: 9 g