Low Sodium Classic Bechamel Sauce

Creamy, velvety, and lower in sodium, this Low Sodium Classic Bechamel Sauce is the perfect base for countless culinary creations. Made with unsalted butter, all-purpose flour, whole milk, a touch of ground white pepper, and a hint of nutmeg, this recipe delivers all the richness of a traditional béchamel while being mindful of salt content. In just 20 minutes, you’ll master the simple yet essential art of cooking a roux and thickening milk to create a smooth, luscious sauce that pairs beautifully with pasta, vegetables, or baked dishes. Whether you’re making a lasagna, gratin, or creamy casserole, this healthier take on the French classic ensures you can indulge in flavor without the added sodium. Perfect for everyday meals or special occasions, it’s a must-have recipe in your repertoire.

Nutriscore Rating: 64/100

Prep Time:5 mins

Cook Time:15 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 tablespoons Unsalted butter
• 2 tablespoons All-purpose flour
• 2 cups Whole milk
• 0.25 teaspoons Ground white pepper
• 0.13 teaspoons Ground nutmeg

Directions

Step 1

In a medium-sized saucepan, melt the unsalted butter over medium heat. Ensure the butter does not brown, as this may affect the flavor of the sauce.

Step 2

Once the butter is melted and bubbling, add the all-purpose flour. Stir constantly using a wooden spoon or a spatula for about 2 minutes to form a roux. The mixture should be smooth and slightly foamy, indicating the flour is being cooked.

Step 3

Gradually whisk in the whole milk, about 1/2 cup at a time. This will help prevent the formation of lumps. Whisk continuously until the mixture is smooth before adding more milk.

Step 4

Once all the milk is incorporated, reduce the heat to low. Continue stirring the mixture regularly to prevent it from sticking to the bottom of the pan, and cook until the sauce thickens. This should take about 10 minutes.

Step 5

Season the sauce with ground white pepper and ground nutmeg. Adjust the seasoning to taste, if necessary. Be sure to taste the sauce to ensure it has the desired flavor profile.

Step 6

Once the sauce coats the back of a spoon and reaches the desired consistency, remove it from the heat.

Step 7

Serve the bechamel sauce immediately, or cover the saucepan with a lid to keep it warm before using it in your favorite recipes.

Nutrition Facts

Serving size	(531.9g)

Amount per serving	% Daily Value*
Calories	559.6

Total Fat 39.9g	0%
Saturated Fat 23.1g	0%
Polyunsaturated Fat 0.5g
Cholesterol 120.6mg	0%
Sodium 190.0mg	0%
Total Carbohydrate 34.6g	0%
Dietary Fiber 0.6g	0%
Total Sugars 23.5g
Protein 17.8g	0%

Vitamin D 214.7IU	0%
Calcium 615.7mg	0%
Iron 0.8mg	0%
Potassium 761.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 63.1%

Protein: 12.5%

Carbs: 24.3%