Healthy Cornflour Alternatives to thicken sauces
Ever stood in your kitchen, stirring a lumpy sauce and wondering if there’s a better way? You’re not alone. Millions of home cooks reach for cornflour when they need to thicken a sauce, soup, or gravy. But here’s the thing, cornflour isn’t your only option, and it’s certainly not the healthiest one.
Cornflour has about 381 calories per 100g and offers little nutritional value beyond empty carbs. If you’re trying to lose weight or manage blood sugar levels, those calories can add up quickly. Here are some great alternatives to consider.
Whether you have coeliac disease, follow a low-carb diet, or simply want to make healthier choices in the kitchen, this guide will show you exactly how to thicken without cornflour. I will share the science behind thickening, introduce you to some brilliant healthy cornflour alternatives, and share practical tips that actually work.
What Is Cornflour and Why Look for Alternatives?
Cornflour, also known as cornstarch in some parts of the world, is a fine white powder made from the starchy part of corn kernels. It has been a kitchen staple for decades because it works quickly and creates smooth, glossy sauces.
But there’s a catch. Cornflour is essentially pure starch with virtually no nutrients. It’s high in calories, can spike blood sugar levels, and contains gluten (depending on processing). For anyone trying to eat healthily or lose weight, cornflour presents a real challenge.
This is where low-calorie thickeners are needed to reduce calories but also bring additional nutrients to your meals. Some even offer extra fibre, protein, or vitamins.
The Science of Thickening Without Cornflour
Most thickeners work by absorbing liquid and swelling up, creating a gel-like consistency. Some bind with proteins, while others form networks that trap water molecules.
The key is finding the right thickener for your specific dish. A gluten-free thickening agent that works brilliantly in a fruit compote might not be the best choice for a creamy soup. Understanding these differences will help you make informed choices.
Temperature also matters. Some thickeners work best when added to cold liquids, while others need heat to activate. Getting this right means the difference between a smooth sauce and a lumpy disaster.
Healthy Cornflour Alternatives That Actually Work
Arrowroot Powder
Arrowroot powder is perhaps the closest substitute for cornflour, making it well-suited for cornflour alternatives. This low-calorie thickener contains just 65 calories per 100g, which is 316 fewer calories than cornflour.
Extracted from tropical plants, arrowroot creates beautifully clear, glossy sauces. It’s particularly brilliant for fruit-based dishes where you want the natural colours to shine through. Unlike cornflour, arrowroot doesn’t leave that chalky aftertaste that some people notice.
How to use it: Mix one tablespoon of arrowroot with two tablespoons of cold water. Stir this slurry into your hot liquid during the last few minutes of cooking. Never boil arrowroot-thickened sauces, as they’ll become thin again.
Best for: Fruit sauces, glazes, and delicate soups where clarity matters.
Xanthan Gum
Don’t let the scientific name put you off. Xanthan gum is a powerful gluten-free thickening agent that’s become incredibly popular among people looking for cornflour alternatives that work with their weight loss. A tiny amount goes a very long way, which makes it popular for cornflour alternatives.
This remarkable ingredient contains virtually no calories and works at any temperature. It’s especially useful for cold recipes like salad dressings or smoothies that need a bit more body.
How to use it: Start with 1/8 teaspoon per cup of liquid. Blend thoroughly to avoid clumps. You can always add more, but you can’t take it away once it’s in.
Best for: Salad dressings, smoothies, and gluten-free baking.
Ground Flaxseed
Ground flaxseed isn’t just a thickener; it’s full of nutrients. Rich in omega-3 fatty acids, fibre, and protein, it changes your sauce into something genuinely healthy.
When mixed with liquid, flaxseed develops a gel-like consistency that’s perfect for thickening. The nutty flavour adds depth to savoury dishes without overwhelming them.
How to use it: Mix one tablespoon of ground flaxseed with three tablespoons of water. Let it sit for 15 minutes until it becomes gel-like, then stir it into your dish.
Best for: Hearty soups, stews, and dishes where a slight nutty flavour is welcome.
Chia Seeds
Similar to flaxseed, chia seeds create a gel when combined with liquid. They’re loaded with fibre, protein, and healthy fats. The tiny seeds add an interesting texture that works particularly well in certain dishes.
How to use it: Grind the seeds first for smoother results, then follow the same method as flaxseed.
Best for: Puddings, smoothie bowls, and rustic sauces where texture adds character.
Cauliflower Puree
This might sound unusual, but hear me out. Steamed and pureed cauliflower creates incredibly creamy, thick sauces with a fraction of the calories. It’s virtually flavourless when cooked properly, making it a perfect base for cheese sauces or creamy soups. It might not be the first thing you think of when looking for cornflour alternatives, but you really should try it.
How to use it: Steam cauliflower until very soft, then puree until completely smooth. Gradually stir into your sauce until you reach the desired consistency.
Best for: Creamy soups, cheese sauces, and dishes where you can hide extra vegetables.
Coconut Flour
Coconut flour is another fantastic healthy alternative to cornflour. It’s high in fibre, naturally gluten-free, and adds a subtle sweetness that complements certain dishes beautifully.
How to use it: Start with one tablespoon per cup of liquid. Mix with cold liquid first to prevent clumps, then add to your hot dish.
Best for: Curries, sweet sauces, and dishes where a hint of coconut flavour enhances the overall taste.
How to Thicken a Sauce Using These Cornflour Alternatives
The technique matters just as much as the ingredient. Here’s a foolproof method that works with most healthy thickeners and cornflour alternatives:
- Always start small. You can add more, but you can’t take it away.
- Create a slurry when possible. Mix your thickener with cold liquid before adding to hot dishes.
- Add gradually while stirring constantly. This prevents lumps and gives you control over consistency.
- Allow time to work. Most natural thickeners need a few minutes to reach full thickness.
- Adjust seasoning afterwards. Thickening can dilute flavours, so taste and adjust accordingly.
The best Cornflour alternatives for specific dishes
Soups and Stews
For hearty soups, ground flaxseed or cauliflower puree both work brilliantly. They add body without overwhelming flavours. Begin with small amounts and gradually increase them.
Sauces and Gravies
Arrowroot powder is perfect for this, creating glossy, professional-looking results. For cream-based sauces, try coconut flour for added richness.
Fruit Compotes and Desserts
Arrowroot or chia seeds work well with fruit. These cornflour alternatives won’t mask the natural colours and flavours of your ingredients.
Salad Dressings
Xanthan gum is perfect for emulsifying oil-based dressings. Just remember, a little goes a very long way.
Common Mistakes and How to Avoid Them
Mistake 1: Adding too much at once.
Solution: Start with tiny amounts and build up slowly.
Mistake 2: Adding thickener directly to hot liquids.
Solution: Create a slurry with cold liquid first, except with coconut flour, which can be whisked directly in.
Mistake 3: Expecting immediate results.
Solution: Give natural thickeners time to work their magic, usually 2-5 minutes.
Mistake 4: Boiling arrowroot-thickened sauces.
Solution: Add arrowroot at the end and avoid boiling once it’s incorporated.
Storage and Shelf Life Tips
Most of these healthy cornflour alternatives have excellent shelf lives when stored properly:
- Keep arrowroot powder and coconut flour in airtight containers in cool, dry places
- Ground flaxseed and chia seeds benefit from refrigeration to prevent rancidity
- Xanthan gum can last years when stored properly
- Fresh cauliflower puree should be used within 3-4 days
Making the Switch: Your Action Plan
Ready to start thickening with cornflour alternatives? Begin with one alternative that appeals to you most. Arrowroot powder is the easiest starting point; it behaves most like cornflour.
Experiment with small batches first. Try thickening a simple fruit sauce or soup before tackling more complex dishes. Once you’re comfortable with one alternative, gradually introduce others.
Keep notes on what works best for different dishes. What transforms your tomato sauce might not work for your morning smoothie, and that’s perfectly normal.
Switching to healthier cornflour alternatives
Switching to low-calorie thickeners doesn’t mean sacrificing taste or texture. These natural alternatives often improve both while adding valuable nutrients to your meals.
The journey from dependence on cornflour to healthier alternatives takes a bit of practice, but the results are worth it.
Start small, be patient with yourself, and remember that even professional chefs had to learn these techniques. Before you know it, you’ll be creating thick, luxurious sauces that happen to be good for you too.
Have you tried any of these cornflour alternatives? Let me know in the comments below which cornflour alternatives you have tried and in what dishes to help others.
