Allergy-Friendly White Sauce

We love to make pasta around here, but marinara can get old after a while. Last night, I was inspired to make this recipe because we were making a pasta-based dish, and I wanted to spice things up a bit!

This allergy-friendly white sauce recipe is easy to customize spice-wise and can be used for a variety of different dishes! We ate it over pasta and meatballs, but it can easily be cooked in a casserole along with making vegetables creamy.

If dairy is an allergy you are working around, I hope you give this recipe a try!

You will love this dairy-free white sauce!

Yield: 4

Author: Ashley Rattanasengchanh

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Allergy-Friendly White Sauce

Prep time: 2 MinCook time: 10 MinTotal time: 12 Min

Ingredients

• 2 cups unsweetened oat milk (or other allergen-free milk alternative)
• 2 tablespoons olive oil or vegan butter substitute (if needed)
• 2 tablespoons gluten-free all-purpose flour (or cornstarch for a grain-free option)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground nutmeg (optional, for a classic white sauce flavor)
• 1/2 teaspoon salt (adjust to taste)
• 1/4 teaspoon black or white pepper
• 2 tablespoons nutritional yeast (for a cheesy flavor, optional)

Instructions

1. Make a Roux (or Slurry): Heat olive oil in a saucepan over medium heat. Once warm, whisk in the gluten-free flour. Stir continuously for 1-2 minutes to cook out the raw taste. For a cornstarch slurry, mix the cornstarch with 2 tablespoons of the oat milk in a small bowl until smooth, then proceed to step 3.
2. Add Oat Milk: Gradually whisk in the oat milk, ensuring there are no lumps.
3. Season: Add garlic powder, onion powder, nutmeg, salt, and pepper. Stir well.
4. Thicken: Continue to cook over medium heat, stirring frequently, until the sauce thickens (about 5-7 minutes). If using a slurry, add it at this stage and stir until thickened.
5. Optional Additions: Stir in nutritional yeast for extra flavor.
6. Serve: Pour the white sauce over your pasta and meatballs, toss to coat, and enjoy!

Nutrition Facts

Calories

143

Fat

7 g

Sat. Fat

1 g

Carbs

17 g

Fiber

2 g

Net carbs

14 g

Sugar

10 g

Protein

4 g

Sodium

414 mg

Cholesterol

0 mg

www.safeeatsforsam.com/recipes/allergy-friendly-white-sauce

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