Low sodium mushroom gravy

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!

A delicious low sodium mushroom sauce made with herbs and green onion.
A delicious low sodium mushroom gravy.

Renal 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.

Nutrition Facts
Low sodium mushroom gravy
Serving Size
 
60 ml (1/4 cup)
Amount per Serving
Calories
33
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.2
g
1
%
Polyunsaturated Fat
 
0.2
g
Monounsaturated Fat
 
1
g
Sodium
 
77
mg
3
%
Potassium
 
182
mg
5
%
Carbohydrates
 
5
g
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
2
g
Vitamin C
 
2
mg
2
%
Calcium
 
10
mg
1
%
Iron
 
0.5
mg
3
%
Phosphorus
 
40
mg
4
%
*5% or less is a little, 15% or more is a lot

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.

More recipes!

If you like this recipe, you might like these:

Low Sodium Mayo

Low Sodium Ketchup

Low Sodium BBQ Sauce

A low sodium mushroom gravy made with green onions.

Low sodium mushroom gravy

An alternative gravy with no added salt to accompany chicken, turkey or even make low sodium poutine.
4.6 from 22 votes
PREP TIME10 mins
COOK TIME20 mins
TOTAL TIME30 mins
SERVINGS8 of 60 ml (1/4 cup)
KIDNEY NUTRITIONLow fat | Low phosphorus | Low potassium | Low protein | Low sodium | No added sugar
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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

Note 1 – White mushrooms
Two cups of chopped or sliced white mushrooms is usually equivalent to one chopine (227g) of whole mushrooms.

NUTRITION FACTS

Nutrition Facts
Low sodium mushroom gravy
Serving Size
 
60 ml (1/4 cup)
Amount per Serving
Calories
33
% Daily Value*
Fat
 
1
g
2
%
Saturated Fat
 
0.2
g
1
%
Polyunsaturated Fat
 
0.2
g
Monounsaturated Fat
 
1
g
Sodium
 
77
mg
3
%
Potassium
 
182
mg
5
%
Carbohydrates
 
5
g
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
2
g
Vitamin C
 
2
mg
2
%
Calcium
 
10
mg
1
%
Iron
 
0.5
mg
3
%
Phosphorus
 
40
mg
4
%
*5% or less is a little, 15% or more is a lot

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.

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