Here’s my low sodium mushroom gravy sauce. This recipe aims to give you a way less salty alternative to commercial gravy sauces. Even if it is lower in sodium, it remains very tasty due to some tricks!
Kidney nutrition
This low sodium mushroom sauce is lower in sodium the commercially sold ones.
I usually use unsalted broth in my recipes, but for this one I made an exception. For this recipe, I use a sodium reduced broth and a little Worcestershire sauce instead.
After several tries, I found that it is possible to dilute half the broth with water while retaining enough flavor. This makes it possible to divide into 2 the sodium intake of the broth.
As for Worcestershire sauce, it can be easily omitted, but it is important to complement the overall flavor of this low salt gravy without adding too much sodium.
Nutrition facts and claims
Here are the nutritional values and claims of this recipe.
For informational purposes only.
Low sodium mushroom gravy variations
This low sodium mushroom gravy is easily customizable. You can modify it as you like as long as you keep the basic proportions of broth, water and flour.
Only gravy
You can simply make gravy without mushrooms or green onions. To do this, omit these ingredients as well as pepper and herbs. You will get a more traditional gravy.
You can also omit garlic, but note that it adds a lot of flavor without increasing the amount of sodium.
Different onions
You can replace green onions with a similar amount of another type of onions or shallots.
Different mushrooms
Just like onions, you can use other types of mushrooms such as shitakes or cremini mushrooms to get a different flavor profile.
Unbleached all-purpose flour
It is also possible to use all-purpose flour in tis low sodium mushroom gravy, but ideally, you should prioritize whole wheat flour which is higher in fiber.
Reduce sodium
It is possible to make it with unsalted broth and without Worcestershire sauce. However, after testing it myself, the result is acceptable, but rather bland.
If you substitute the broth, I recommend that you substitute the cup of water AND the cup of broth reduced in sodium with unsalted broth.
Conservation
Ideally, this gravy should be served freshly cooked. It can still be stored for 3 to 4 days in the refrigerator, but it will thicken a lot. It will then be necessary to reheat it in a saucepan and add a little water to obtain the desired texture.
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Low sodium mushroom gravy
INGREDIENTS
- ½ tbsp olive oil
- 2 cups white mushroom sliced or chopped
- 2 green onions finely chopped
- 3 garlic cloves
- ¼ cup whole wheat flour
- 1 cup water
- 1 cup beef broth reduced in sodium
- ½ tbsp Worcestershire sauce
Spices and herbs
- ¼ tsp ground pepper
- ½ tsp dried thyme
- ½ tsp dried sage
INSTRUCTIONS
- In a medium saucepan, dry toast the flour uncovered over medium heat until completely browned. Once toasted, reserve it in another container.
- In the same saucepan, heat the oil over medium-high heat and cook the mushrooms until golden and there is no liquid left.
- Add the garlic and green onion to the pan and continue cooking for about 2 minutes.
- Add the toasted flour and continue cooking for another 1 minute. Frequently scratch the bottom of the pan with a wooden spoon.
- Add the water, broth, Worcestershire sauce as well as pepper and herbs. Bring to a boil and simmer covered over low heat for 15 minutes. With a wooden spoon, scrape the bottom of the saucepan and stir the sauce frequently.
- Then simmer for 5 minutes uncovered to thicken the sauce. Continue to scrape the bottom of the saucepan and stir the sauce frequently with a wooden spoon.
NOTES
NUTRITION FACTS
For informational purposes only. Nutrition data is primarily calculated from the USDA National Database. Values may vary from accuracy of measurements, brands, nutritional data and more. All measurements are metric (1 cup = 250ml). Readers are encouraged to make their own calculations.
Marc-Andre has been a kidney warrior since 2007. Since that time, he has learned to create his own kidney friendly recipes to preserve as much as possible his kidney functions. Now he wants to share what he has learned to help other kidney patients find tasty kidney friendly recipes.
Roxanne Papineau, RD, is a registered dietitian specializing in nephrology with over 15 years of experience in the field. She writes articles and reviews the content published on this site to ensure that it meets the most up-to-date recommendations for people with kidney disease.
Very helpful. Will try all. I am having problems finding salt free bread and rolls. Every time I go on a site that claims salt free, it is loaded with commercial breads that have salt. One had 180mg per slice. One had a Tuscan bread, which is made without salt, and it had 180 mg per serving. I will read thru your literature.
I’m glad you find this helpful! I have seen your other 2 comments and I want to mention that by default, all comments must be approved by me before appearing on the site. At the moment, I control spam this way. But good or bad, reviews about the recipe will be approved. Feel free to comment if you try it.
there is a recipe for Tuscan bread on the king arthur web site. It is salt free and simple to make. I add some garlic and onion powder and some herbs to add some flavor but its also great just plain