Swaps / cornstarch
The best keto substitutes for cornstarch
Cornstarch and flour thicken gravies, sauces and soups, and both are pure starch. Keto cooks thicken with fiber gums in tiny amounts, with fat, or by reducing.
6 swaps that work
01Xanthan gumFiber: subtract it
- Best for
- Gravies, sauces, soups
- How
- Start with about ¼ teaspoon per cup of liquid. Sprinkle it over while whisking (or blend) so it does not clump, then wait a minute; it thickens as it sits.
- Watch for
- Too much turns slimy. Add a little at a time.
02Guar gumFiber: subtract it
- Best for
- Cold sauces, ice cream, dressings
- How
- Use like xanthan gum, in very small amounts.
03GlucomannanFiber: subtract it
- Best for
- Thick, glossy stir-fry sauces
- How
- A pinch goes a long way. Whisk into simmering liquid.
04Reduce and enrich0.8 g net · 2 tbsp (30 g)
- Best for
- Pan sauces and cream sauces
- How
- Simmer to reduce, then finish with cream, butter or parmesan. The fat gives body without any starch.
05Cream cheese1.2 g net · 2 tbsp (29 g)
- Best for
- Creamy soups and casseroles
- How
- Whisk a spoonful into hot liquid for instant body.
06Egg yolk1.1 g net · 2 large (100 g)
- Best for
- Custards and classic French sauces
- How
- Temper yolks with a little hot liquid, then stir back in over low heat until it coats a spoon. Do not boil.
Tips from the kitchen
- For gravy, reduce the pan juices with stock, whisk in butter and add a pinch of xanthan gum.
- Glossy takeout-style sauces are almost always thickened with cornstarch; at home, glucomannan does the same job.
Net carbs per serving
From our food database. Serving sizes differ, so they are listed.
About cornstarch
Pure starch from corn. It thickens sauces and coats fried food, and it is digested into glucose.
Read moreRecipes that use these swaps
Quick answers
What is the best keto substitute for cornstarch?
It depends on the dish. Xanthan gum is best for gravies, sauces, soups; Guar gum is best for cold sauces, ice cream, dressings; Glucomannan is best for thick, glossy stir-fry sauces.
Every swap, already made
The 28-Day Plan builds these swaps into four weeks of meals, with every macro counted and one grocery list a week.
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