Swap guide
Keto substitutes for cornstarch & flour thickeners
A tablespoon of cornstarch is about 7 g net carbs. To thicken gravies, soups and sauces on keto, use fiber, fat and protein instead.
Net carbs compared
Cornstarch (1 tbsp) 7.2 g Xanthan gum (¼ tsp) 0 g 
Heavy cream reduction (2 tbsp) 0.8 g 
Egg yolks (1 large yolk) 0.6 g 
Cream cheese or parmesan (2 tbsp) 1.6 g 
Keto pan gravy (serving) 0.7 g The best swaps
- 1
Xanthan gum
A pinch (¼–½ tsp) thickens a whole pan of gravy with no net carbs. Sprinkle and whisk to avoid clumps.
Best for: Gravy, sauces, soups
0 g net / ¼ tsp · 100% fewer Nutrition - 2
Heavy cream reduction
Simmering cream naturally thickens pan sauces.
Best for: Cream sauces, alfredo
0.8 g net / 2 tbsp · 88% fewer Nutrition - 3
Egg yolks
Tempered yolks thicken custards, carbonara and avgolemono-style soups.
Best for: Custards, soups
0.6 g net / 1 large yolk · 92% fewer Nutrition - 4
Cream cheese or parmesan
Melts in to add body and richness.
Best for: Soups, cheese sauces
1.6 g net / 2 tbsp · 78% fewer Nutrition - 5
Keto pan gravy
A step-by-step gravy thickened with xanthan gum.
Best for: Roasts, mash, holidays
0.7 g net / serving · 90% fewer Recipe: Keto Pan Gravy
Tips for better thickeners swaps
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Too much xanthan turns sauces slimy — start with ⅛ teaspoon and wait a minute before adding more. - Blend puréed cauliflower into soups for body without flour.
More recipes that replace thickeners
Foods this guide replaces
Frequently asked questions
What is the best keto substitute for thickeners?
Xanthan gum is our top pick: A pinch (¼–½ tsp) thickens a whole pan of gravy with no net carbs. Sprinkle and whisk to avoid clumps. Other good options: heavy cream reduction, egg yolks, cream cheese or parmesan.
Is cornstarch keto?
No. 1 tbsp of cornstarch has about 7.2 g net carbs. See full nutrition.