Protein (raw) béchamel sauce

Sometimes you have a day when you experiment in the kitchen and you surprise yourself with what you made… today I had exactly one of those days. I went for a lunch with a friend and he had lasagne which is one of my ultimate favourite comfort foods. As I always like to put a healthy spin on the traditional foods I came up with this high protein béchamel sauce substitute that I strongly believe is a game changer in making lasagne healthy.

Normal béchamel sauce is quite heavy on calories as it’s made of whole milk (high fat content), butter (high fat content), flour (high carbohydrate content). My recipe gives you almost the same taste with friction of the ‘bad stuff’. This recipe is made with skimmed milk, cauliflower, unflavoured whey protein powder, and a table spoon of extra virgin olive oil. I’m still using bay leaf and nutmeg for flavouring.

It takes a little longer to make but trust me you will be surprised that you can still enjoy lasagne and make it a lot more nutritious so it doesn’t have to be your cheat day meal!

My high protein turkey lasagne will be published soon!


  • 1 small cauliflower
  • 450 ml of skimmed milk
  • 1 tablespoon of extra virgin olive oil
  • Salt and pepper
  • 1 bay leaf
  • Nutmeg
  • Method:
  • Step 1: Cut the cauliflower into florets and place in a colander to wash then transfer to a non stick pot.
  • Step 2: Add milk, olive oil, bay leaf, salt and pepper. Bring to boil stirring occasionally and then reduce the heat. Simmer until cauliflower is soft – about 20 minutes.
  • Step 3: remove the bay leaf and add pinch of nutmeg and two scoops of protein powder. Blitz until smooth with a hand blender.
  • Season to taste and enjoy!
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    About mschmidt87

    Passionate about cooking, traveling and mad about gin!!

    One comment

    1. Rosalie Bliss

      Hi! Great going. Say do you know A) what is the nutrient profile per serving B) How many servings would this be C) can the sauce be frozen and C) can this be used for the sauce in other recipes such as Alfredo penne and chicken? Thanks!


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