Béchamel Sauce

Diet Tags


Are you in search of a delicious way to boost your calcium intake while staying true to your plant-based or lactose-free diet?

Look no further than our Béchamel Sauce, a health-conscious choice made with calcium-fortified soy milk.

This creamy, versatile sauce not only adds a rich flavor to your dishes but also aids in meeting your calcium needs naturally.

Opting for plant-based milk alternatives like soy milk is a smart move for those with lactose intolerance or following a vegan lifestyle.

Our recipe ensures you reap the benefits of fortified calcium, making it a valuable addition to your healthy eating routine.

Let’s delve into this delightful sauce that promises to elevate your meals while supporting your health.

Recipe Benefits

The Star Ingredient: Soy Milk

Soy milk takes center stage in this recipe, offering a creamy texture and a surprising calcium punch. Here’s why it’s a fantastic choice, especially for those seeking to manage low calcium levels:

  • Calcium Champion: One cup of calcium-fortified soy milk can provide up to 30% of your daily calcium needs, making it a valuable ally for bone health and preventing urinary calcium loss.
  • Plant-Based Powerhouse: Soy milk is naturally lactose-free and cholesterol-free, making it perfect for those with dietary restrictions or looking for a heart-friendly option.
  • Versatility at its Finest: Soy milk’s mild flavor seamlessly blends with other ingredients, allowing it to shine in various recipes, from creamy soups to fluffy pancakes.


Ingredients for 4 servings:

  • ¼ cup grapeseed oil
  • 3 tbsp almond flour
  • 2½ cups soy milk
  • ¼ small onion
  • 1 whole clove
  • 1 bay leaf
  • ¼ tsp salt
  • Pinch pepper
  • Pinch nutmeg


  1. In a small saucepan over medium-high heat, heat grapeseed oil.
  2. Add almond flour all at once and stir vigorously with a whisk.
  3. When the flour mixture is golden and begins to smell nutty (but before it browns about 2 minutes), add nondairy milk, continuing to whisk vigorously to prevent lumps.
  4. Add the clove-studded yellow onion and bay leaf, reduce the heat to low, and cook, stirring frequently, for about 10 minutes or until the sauce is thickened.
  5. Remove heat, and stir in salt, black pepper, and nutmeg.
  6. Taste and adjust seasonings.
  7. Strain sauce through a fine-mesh strainer to remove solids, and use immediately. This sauce pairs well with pasta or steamed vegetables.

Nutritional Information

Per serving:

  • Calories: 414.6 kcal
  • Protein: 27.1 g
  • Fat: 33 g
  • Carbohydrates: 3.2 g
  • Fiber: 13.5 g
  • Calcium: 173.8 g

Based on Nutrisurvey


  • It is intended for general informational purposes only: The information provided on BioKissed’s website and app, including but not limited to business opportunities, nutrition tips, healthy lifestyle tips, healthy lifestyle practice articles, nourishing recipes, and wellness articles (hereinafter collectively referred to as “Content”), is intended for general informational purposes only. The Content is not intended to be a substitute for professional business advice, medical advice, diagnosis, or treatment.
  • It is solely at your own risk: BioKissed does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the website or app. Reliance on any information provided by BioKissed, its employees, contracted writers, or others appearing on the website or app at the invitation of BioKissed is solely at your own risk.
  • BioKissed does not endorse or approve any views in the Content: BioKissed does not guarantee the accuracy, completeness, or usefulness of any Content, nor does it endorse any views expressed within the Content. The inclusion of any Content on BioKissed’s website or app does not imply endorsement or approval of such Content.
  • You voluntarily assume all such risks: Before participating in any challenge, making significant lifestyle modifications, altering your dietary practices, or engaging in any related activities, it is advisable to assess your personal health and fitness levels. BioKissed expressly disclaims responsibility for the substances individuals choose to consume, and the company is not liable for any consequences, including those related to food allergies, resulting from such choices. By choosing to participate in any challenge, you acknowledge and agree that any such activities carry inherent risks, and you voluntarily assume all such risks, even if they arise from the negligence of BioKissed, its affiliates, or its members.
  • BioKissed and its content providers disclaim any responsibility or liability for consequences: BioKissed and its content providers assume no responsibility or liability for any consequence relating directly or indirectly to any action or inaction you take based on the information found on or through BioKissed’s website or app.
  • Read more

Leave a Reply