Out of Gravy, one case
Healthy gravy substitutes
6 options, ranked, with the exact amount
Use Vegetable purees
½ cup pureed vegetables for every 2 tbsp flour
The best healthy gravy substitutes are vegetable purees (½ 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.
- Verdict —
- Works
- Best for —
- gravies
One casethe full gravy card
Every option, one card
Ranked| # | Substitute | Instead of gravy |
|---|---|---|
| 1 | Vegetable pureesgravies | ½ cup pureed vegetables per 2 tbsp flourWorks |
| 2 | Low-sodium broth + cornstarchgravies | 1 cup broth + 2 tbsp cornstarchWorks |
| 3 | Arrowroot powdergravies | 1 tbsp arrowroot per 2 tbsp flour |
| 4 | Tapioca starchgravies | 1 tbsp tapioca per 2 tbsp flour |
| 5 | Coconut flourgravies | ¼ cup coconut flour = 2 tbsp flour |
| 6 | Almond flourgravies | Same amount |
Vegetable purees
enhanced taste, similar texture
Vegetable purees are the best healthy gravy substitute. They provide thickening power and add nutrition and flavor to gravy without refined ingredients.
- Best for
- gravies, when you want nutrition, healthy cooking, enhanced 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
similar taste and texture
Low-sodium broth with cornstarch is a good healthy gravy substitute. It provides similar flavor and texture with reduced sodium content.
- Best for
- gravies, when you want reduced sodium, healthy cooking, most 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
neutral taste, clear texture
Arrowroot powder is a good healthy gravy substitute. It provides excellent thickening power and creates a clear, glossy sauce without refined ingredients.
- Best for
- gravies, when you want clear sauce, healthy cooking, most 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
neutral taste, clear texture
Tapioca starch is a good healthy gravy substitute. It provides similar thickening power and creates a clear, glossy sauce without refined ingredients.
- Best for
- gravies, when you want clear sauce, healthy cooking, most 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
coconut · similar texture
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
- gravies, when you want coconut flavor, healthy cooking, fiber 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
nutty · similar texture
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
- gravies, when you want similar texture, healthy cooking, protein 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.
How it behaves in this recipe
Healthy gravy substitutes provide similar thickening power to flour while adding nutrition, reducing sodium, or avoiding refined ingredients. The key is using nutritious thickeners that provide proper texture and consistency. When substituting, consider whether you want nutrition (vegetable purees), reduced sodium (low-sodium broth), or clear texture (arrowroot).
Tips for substituting gravy
7 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
Notes on gravy
- For a completely different approach, try using other healthy thickeners like psyllium husk or chia seeds
- In some applications, you could use a combination of different healthy thickeners for layered nutrition
- For natural options, consider using pureed vegetables or nut butters
Questions
7 questionsWhat's the best healthy gravy substitute?
Vegetable purees (½ 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 ½ 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 ½ 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.