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low calorie white sauce for diabetics | weight loss | heart friendly | pcos friendly Indian recipe |

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Tarla Dalal

13 September, 2025

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low calorie white sauce for diabetics | weight loss | heart friendly | pcos friendly Indian recipe |

Table of Content

About Low Calorie White Sauce ( Diabetic Recipe)

Ingredients

Methods

Like low calorie white sauce | healthy Indian white sauce |

Making cauliflower puree

Making the low calorie white sauce

Nutrient values

low calorie white sauce for diabetics | weight loss | heart friendly | pcos friendly Indian recipe |

Low-Calorie White Sauce for a Healthier Lifestyle

This Low-Calorie White Sauce is a fantastic alternative to the traditional, high-fat version, specifically designed to support various health goals. Made with just a small amount of low-fat butter and whole wheat flour, its main secret ingredient is cauliflower purée. This innovative approach provides a creamy, smooth texture that is just as delicious as the classic white sauce but without the guilt. It's an excellent example of how simple ingredient swaps can transform a dish, making it accessible for those managing their health.

Diabetic-Friendly

For individuals with diabetes, managing blood sugar levels is a top priority. This low-calorie white sauce is beneficial because it uses whole wheat flour instead of refined all-purpose flour (maida). The complex carbohydrates and fiber in whole wheat flour are digested more slowly, which helps prevent a rapid spike in blood glucose. Additionally, the cauliflower is a non-starchy vegetable that adds bulk and nutrients with minimal impact on blood sugar. By using a sauce that is low in simple carbs and rich in fiber, you can enjoy a creamy dish without compromising your glycemic control.

Ideal for Weight Loss

If weight loss is your goal, this sauce is a perfect fit. Traditional white sauces are high in calories and saturated fats from butter and refined flour, which can hinder weight management. This recipe significantly reduces both by using low-fat butter and low-fat milk. The cauliflower purée acts as a brilliant substitute, providing a velvety texture without the high caloric density. This allows you to create satisfying, creamy meals that are light and won’t sabotage your diet. The high fiber content from the whole wheat flour and cauliflower also promotes a feeling of fullness, which helps in controlling appetite and reducing overall calorie intake.

Heart-Friendly Benefits

This recipe is a smart choice for maintaining a healthy heart. The traditional white sauce is typically high in saturated fats from full-fat butter and milk, which can raise cholesterol levels and increase the risk of heart disease. This healthier version swaps these ingredients for low-fat butter and low-fat milk, drastically reducing the saturated fat content. The whole wheat flour and cauliflower also provide dietary fiber, which is known to help lower cholesterol and support cardiovascular health. By choosing this sauce, you can enjoy rich, comforting flavors while actively contributing to your heart's well-being.

PCOS-Friendly and Nutritious

For individuals with PCOS (Polycystic Ovary Syndrome), a diet low in refined carbohydrates and rich in fiber is often recommended. This Low-Calorie White Sauce fits this description perfectly. It eliminates the refined flour (maida), which can cause insulin spikes, and replaces it with nutrient-dense whole wheat flour. The cauliflower provides an excellent source of vitamins and antioxidants that can help manage inflammation and support overall health. The low-fat dairy also helps in controlling fat intake, which is an important aspect of a PCOS-friendly diet. This sauce allows you to create satisfying and creamy meals that align with a balanced and mindful approach to eating.

A Versatile and Simple Recipe

Making this healthier white sauce is a straightforward and rewarding process. The cauliflower is cooked until soft and then blended into a smooth purée. This purée is then combined with a light roux of low-fat butter and whole wheat flour and whisked with low-fat milk until it thickens. The final result is a delicious sauce that can be used in a variety of dishes, from pasta to gratins, without any of the drawbacks of its traditional counterpart. It's a testament to how simple, smart substitutions can make a huge difference in the nutritional value of your favorite foods.

Ingredients

for low calorie white sauce for diabetics

1 1/2 cups chopped cauliflower

1 tsp low-fat butter

1 tbsp whole wheat flour (gehun ka atta)

1 cup low-fat milk , 99.7% fat-free

salt and freshly ground black pepper (kalimirch) to taste

Method

for low calorie white sauce for diabetics

Combine the cauliflower and 2 cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 7 to 8 minutes or till the cauliflower softens and the water has almost evaporated. Keep aside to cool slightly.
Blend the cauliflower (along with the little water remaining) in a mixer to a smooth purée and strain it using a strainer. Keep aside.
Heat the butter in a broad non-stick pan, add the wheat flour and sauté on a medium flame for a few seconds or till the wheat flour turns light brown in colour.
Add the milk and cauliflower purée, mix well using a whisk till no lumps remain and bring to boil.
Add the salt and pepper powder, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
Use as required.