🍯 Sauces & Condiments

Healthy Gravy Substitutes: Complete Guide

Find the best healthy gravy substitutes for nutritious cooking. Learn about vegetable purees, low-sodium broths, and other alternatives with proper ratios and tips.

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Quick Answer

The best healthy gravy substitutes are vegetable purees (1/2 cup = 2 tbsp flour), low-sodium broth + cornstarch (1 cup broth + 2 tbsp cornstarch), or arrowroot powder (1 tbsp = 2 tbsp flour). Vegetable purees provide the most nutrition.

Best Substitutes

Vegetable Purees

1/2 cup pureed vegetables = 2 tbsp flour

Vegetable purees are the best healthy gravy substitute. They provide thickening power and add nutrition and flavor to gravy without refined ingredients.

Best for:

gravieswhen you want nutritionhealthy cookingenhanced flavor

Puree cooked vegetables (like carrots, zucchini, or cauliflower) and add to hot liquid. Simmer until thickened. This adds nutrition and flavor to healthy gravy.

Low-Sodium Broth + Cornstarch

1 cup broth + 2 tbsp cornstarch

Low-sodium broth with cornstarch is a good healthy gravy substitute. It provides similar flavor and texture with reduced sodium content.

Best for:

gravieswhen you want reduced sodiumhealthy cookingmost applications

Use low-sodium broth and thicken with cornstarch. Mix cornstarch with cold water first, then add to hot liquid. Simmer until thickened.

Arrowroot Powder

1 tbsp arrowroot = 2 tbsp flour

Arrowroot powder is a good healthy gravy substitute. It provides excellent thickening power and creates a clear, glossy sauce without refined ingredients.

Best for:

gravieswhen you want clear saucehealthy cookingmost applications

Mix arrowroot with cold water first, then add to hot liquid. Simmer until thickened and clear. Arrowroot provides 2x the thickening power of flour.

Tapioca Starch

1 tbsp tapioca = 2 tbsp flour

Tapioca starch is a good healthy gravy substitute. It provides similar thickening power and creates a clear, glossy sauce without refined ingredients.

Best for:

gravieswhen you want clear saucehealthy cookingmost applications

Mix tapioca starch with cold water first, then add to hot liquid. Simmer until thickened and clear. Tapioca provides 2x the thickening power of flour.

Coconut Flour

1/4 cup coconut flour = 2 tbsp flour

Coconut flour is a good healthy gravy substitute. It provides thickening power and creates a slightly sweet, coconut-flavored sauce with added fiber.

Best for:

gravieswhen you want coconut flavorhealthy cookingfiber benefits

Coconut flour provides 4x the thickening power of wheat flour and adds fiber. Add gradually to hot liquid while whisking. It adds a slight coconut flavor.

Almond Flour

1:1

Almond flour is a good healthy gravy substitute. It provides similar thickening power and creates a slightly nutty, creamy sauce with added protein and healthy fats.

Best for:

gravieswhen you want similar texturehealthy cookingprotein benefits

Almond flour provides similar thickening power to wheat flour and adds protein and healthy fats. Add gradually to hot liquid while whisking to avoid lumps.

Cooking Tips

  • 💡Vegetable purees provide the most nutrition and flavor
  • 💡Use low-sodium broths to reduce sodium content
  • 💡Arrowroot powder provides the most similar thickening power to flour
  • 💡Tapioca starch creates clear, glossy gravy
  • 💡Coconut flour adds fiber and coconut flavor
  • 💡Almond flour adds protein and healthy fats
  • 💡Store healthy thickeners in a cool, dry place

Frequently Asked Questions

What's the best healthy gravy substitute?

Vegetable purees (1/2 cup = 2 tbsp flour) are the best healthy gravy substitute. Low-sodium broth + cornstarch (1 cup broth + 2 tbsp cornstarch) provides similar flavor, while arrowroot powder (1 tbsp = 2 tbsp flour) offers clear texture.

Can I use vegetable purees instead of flour in gravy?

Yes, vegetable purees are an excellent healthy substitute for flour in gravy. Use 1/2 cup pureed vegetables for every 2 tablespoons flour. This adds nutrition and flavor to your gravy.

How much vegetable puree equals 2 tablespoons flour?

Use 1/2 cup vegetable puree for every 2 tablespoons flour. Vegetable purees provide similar thickening power while adding nutrition and flavor.

What's the difference between flour and vegetable purees in gravy?

Flour creates a cloudy, opaque gravy, while vegetable purees create a slightly cloudy gravy with added nutrition and flavor. Vegetable purees also provide vitamins, minerals, and fiber.

Can I use arrowroot instead of flour in gravy?

Yes, arrowroot powder is an excellent healthy substitute for flour in gravy. Use 1 tablespoon arrowroot for every 2 tablespoons flour. Mix with cold water first, then add to hot liquid.

Why use healthy gravy substitutes?

Healthy gravy substitutes provide similar thickening power while adding nutrition, reducing sodium, or avoiding refined ingredients. They can improve the overall nutritional value of your meals.

Can I make gravy without flour or cornstarch for health?

Yes, you can make gravy without flour or cornstarch for health by using healthy thickeners like vegetable purees, arrowroot, or tapioca starch. These provide thickening power with added nutritional benefits.

Summary

Find the best healthy gravy substitutes for nutritious cooking. Learn about vegetable purees, low-sodium broths, and other alternatives with proper ratios and tips.