Creamy and Rich White Sauce Recipe for Pasta Lovers

Welcome to my gluten-free and dairy-free white sauce recipe article. As a nutritionist and food blogger, I am always on the lookout for healthy alternatives to traditional recipes. Be it due to health issues or personal preferences, many people nowadays are opting for gluten and dairy-free diets, which can make meal preparation a little challenging.

However, with this easy-to-follow recipe, you will have a delicious white sauce that is free from gluten and dairy! Whether you need it for lasagna, pasta, vegetables, or as a base for other sauces like alfredo sauce, this gluten-free white sauce is versatile enough to be used in any dish.

By using rice flour and soy milk instead of wheat flour and dairy milk respectively makes it suitable for those who cannot tolerate gluten and lactose. Also, this recipe is free from any artificial flavors or chemical additives – truly organic!

So join me on this culinary journey as we unravel the secrets of making a delicious white sauce that not only tastes good but is also good for your health.

Why You’ll Love This Recipe

White Sauce (Gluten & Dairy free)
White Sauce (Gluten & Dairy free)

Are you looking for a gluten and dairy-free white sauce recipe that doesn’t sacrifice on taste and texture? Look no further! This white sauce recipe is the perfect solution for anyone who wants to enjoy the creamy goodness of bechamel without compromising their dietary restrictions.

Not only is this recipe gluten and dairy-free, but it’s also vegan-friendly, making it an all-around winner in terms of dietary inclusivity. And with easy-to-find ingredients like soy milk, soy margarine, and rice flour, this recipe won’t break the bank or require you to hunt down specialty items.

But what really sets this white sauce recipe apart is its versatility. Use it as a base for alfredo pasta sauce, drizzle it over roasted vegetables, or use it as a filling for lasagna – the possibilities are endless! And with our helpful tips and variations section, you can customize this recipe to suit your taste preferences.

Best of all, this white sauce recipe doesn’t sacrifice on flavor or texture. It’s just as creamy and satisfying as any traditional bechamel sauce but without any of the drawbacks for those with dietary restrictions. So why not try it out and see for yourself? We guarantee you’ll love it.

Ingredient List

 Creamy and delicious white sauce without gluten and dairy
Creamy and delicious white sauce without gluten and dairy

Gluten and Dairy-Free White Sauce Recipe Ingredients

This white sauce recipe is not only gluten-free and dairy-free, but it’s also vegan! To make this recipe, here are the following ingredients you’ll need:

  • 2 tablespoons of soy margarine or coconut oil
  • 2 tablespoons of rice flour or gluten-free all-purpose flour
  • 3 cups of unsweetened soymilk or other non-dairy milk like almond, oat, or coconut milk
  • 2 teaspoons of honey or agave nectar
  • 1 tablespoon of nutritional yeast (optional)
  • Salt and pepper, to taste

(Note: Ingredient list for 1x serving. The recipe can easily be doubled or tripled for a larger serving size.)

The Recipe How-To

 Elevate your dishes with this gluten-free and dairy-free white sauce
Elevate your dishes with this gluten-free and dairy-free white sauce


  • 2 tablespoons of soy margarine
  • 2 tablespoons of rice flour (gluten-free)
  • 1 cup of soymilk
  • 2 tablespoons of honey
  • 2 tsp of nutritional yeast
  • Salt and pepper to taste


  1. First, I melt soy margarine over low heat in a medium saucepan. When melted, I add rice flour gradually and whisk until smooth.

  2. Then, I pour milk into the pan very slowly while whisking constantly. This is important to prevent lumps from forming.

  3. Next, I add honey to the mixture gradually while continuing to whisk.

  4. After that, I sprinkle nutritional yeast and salt into the saucepan, then continue to stir or whisk until everything is well combined.

  5. Lastly, I bring the mixture to a simmer over medium-low heat, still whisking constantly until the sauce thickens. This usually takes around five minutes.

And voila! My gluten-free and dairy-free white sauce recipe is ready to be served with your favorite pasta or lasagna recipe.

Substitutions and Variations

 A versatile sauce that can be used in pasta, vegetables, and casseroles
A versatile sauce that can be used in pasta, vegetables, and casseroles

One of the great things about this white sauce recipe is how easy it is to customize to meet your dietary needs and taste preferences. Here are a few substitutions and variations that you can try:

– Gluten-Free Flour: The recipe calls for gluten-free all-purpose flour, but you could also try using rice flour or another gluten-free flour of your choice.

– Dairy-Free Butter: Soy margarine is used in this recipe to keep it dairy-free, but you could also substitute coconut oil or another non-dairy butter alternative.

– Milk Substitutes: Soymilk is used for this recipe, but you could substitute almond milk or oat milk if you prefer. Just make sure to choose an unsweetened variety!

– Sweeteners: If you want a touch of sweetness, try adding a tablespoon of honey or maple syrup to the recipe.

– Vegan Version: To make this recipe completely vegan, use nutritional yeast instead of cheese for added umami flavor.

– Bechamel Sauce: This white sauce is essentially a dairy-free version of bechamel sauce. If you prefer a traditional bechamel sauce, simply substitute dairy milk and butter for the non-dairy alternatives.

These substitutions and variations allow you to experiment with flavors and textures while still maintaining the health benefits of the original recipe. Use these options as a guide to create something truly unique and delicious!

Serving and Pairing

 The perfect sauce for those with dietary restrictions
The perfect sauce for those with dietary restrictions

Now that you know how to make this delicious gluten-free and dairy-free white sauce, it’s time to talk about serving and pairing. This versatile sauce is the perfect addition to many different dishes, from pasta to vegetables to meat.

For a classic pairing, serve the white sauce over gluten-free fettuccine for an easy vegan fettuccine alfredo. You can also use it as a base for lasagna, layered with your favorite gluten-free pasta sheets and vegetables. Not in the mood for pasta? Try this white sauce with roasted vegetables, such as broccoli or cauliflower. The creamy flavor of the sauce will complement the earthy flavors of the roasted vegetables.

If you’re feeling experimental, try using this dairy-free white sauce as a replacement for mayonnaise or other creamy condiments in sandwiches and wraps. The tangy flavor pairs perfectly with sweet or savory fillings.

Feeling decadent? Pair this gluten-free white sauce with roasted or grilled chicken for a gourmet twist on a classic dish. The creamy texture of the sauce enhances the subtle flavors of the chicken, making every bite burst with flavor.

Finally, don’t forget about dessert! Use this white sauce in place of traditional whipped cream over fresh fruit or desserts like cranberry sauce. A dollop of this creamy goodness will take your dessert to the next level without any added guilt.

No matter how you choose to serve this delicious gluten-free and dairy-free white sauce, it’s sure to elevate any meal into a luxurious culinary experience.

Make-Ahead, Storing and Reheating

 Impress your guests with this homemade white sauce
Impress your guests with this homemade white sauce

One of the many beauties of this gluten-free, dairy-free white sauce recipe is that it can be made ahead of time and stored for later use. This makes for a great time-saver, especially when preparing for a special meal or entertaining guests. Once cooked, allow the sauce to cool to room temperature before proceeding with storage.

To store, place the sauce in an airtight container such as a sealable jar or a plastic container with a lid. It can be kept in the refrigerator for up to five days, or frozen for up to two months. When refrigerated or frozen, the sauce might thicken slightly and separate. This is perfectly normal – simply give it a good stir upon reheating.

When reheating the white sauce, there are different methods you can use depending on how much time you have available. For best results, if the sauce has been frozen, thaw it overnight in the refrigerator before reheating.

If you’re short on time, microwaving is an easy option with minimal effort required. Heat the sauce on low to medium heat in 15-second intervals while stirring constantly so that it heats evenly throughout. Alternatively, if you have more time and prefer using the stove-top method, gently heat it in a pan on low heat while stirring.

This gluten-free and dairy-free white sauce recipe has proven to be versatile and adaptable to many recipes such as pasta dishes or lasagnas. It can also be used as a base for other sauces like alfredo or cheese sauce by adding different ingredients such as herbs or nutritional yeast.

Now that you know how easy it is to store this white sauce recipe for later use and reheat it with success, you can rest easy knowing that you’re always one step ahead in meal planning!

Tips for Perfect Results

 Healthy and flavorful alternative to traditional white sauce
Healthy and flavorful alternative to traditional white sauce

When making a white sauce, it’s essential to have the right consistency, taste, and aroma. Here are some tips for perfect results:

Firstly, if you’re using gluten-free flour, add an extra tablespoon or two of flour. Gluten-free flours tend to absorb less liquid than wheat flour, and the additional flour helps thicken the sauce.

Secondly, don’t be afraid to experiment with non-dairy substitutes like rice flour, oat milk, or almond milk. These alternatives can work better than dairy in some cases and add unique flavors to the sauce.

Thirdly, use a high-quality gluten-free all-purpose flour that has xanthan gum in it. Xanthan gum will replace gluten and give the sauce a thick texture. If you’re not using gluten-free all-purpose flour with xanthan gum in it, add an additional 1/2 tsp of xanthan gum to your recipe.

Fourthly, use high-quality gluten-free margarine or oil to make the roux. If you’re using oil instead of margarine, use coconut oil as it doesn’t contain any overpowering flavors that can affect the taste of the sauce.

Fifthly, when adding the liquid to the saucepan after making a roux with the margarine/oil and gluten-free flour mixture, ensure you whisk continuously for about five minutes while heating over medium-low heat. Whisking continuously will prevent any clumps from forming and ensure that your sauce is silky smooth.

Finally, if your sauce is too thick, add one tablespoon of non-dairy milk at a time while whisking until it reaches your desired consistency.

Implementing these tips will ensure that your white sauce is deliciously flavorful and has just the right texture – perfect for pairing with pasta or as a substitute for cream sauce in dinner recipes such as lasagna or fettuccine alfredo.


Now, let’s move on to the FAQ section where I answer some of the most common questions about this gluten-free and dairy-free white sauce recipe. If you have any additional questions or concerns, don’t hesitate to leave a comment below.

Will gluten free flour thicken a white sauce?

When preparing a sauce, it’s important to have a good thickener on hand. If you’re looking for a gluten-free option, rice flour and tapioca flour or a gluten-free all purpose blend are excellent choices. Alternatively, if you want to skip the step of making a roux, a cornstarch or tapioca slurry can also be used to thicken your sauce effectively. Rest assured that using gluten-free flour as a thickener is a perfectly viable option for those with gluten sensitivities.

What can you use instead of flour in white sauce?

If your sauce turns out watery, don’t worry! There’s an easy fix that doesn’t involve flour. Instead, try using cornstarch to thicken it up. To do this, mix 1/2 tablespoon of cornstarch with water to make a slurry. Then, stir it into the sauce to transform it into a more desirable texture. Using cornstarch instead of flour also helps avoid adding any unwanted flour taste to the sauce that may have been lost through the cooking process.

What is the best non dairy cream for sauces?

Looking for a dairy-free option for whipping cream? Look no further than the canned coconut cream or milk in your pantry. This creamy and white substitute has a butter-like texture that can perfectly mimic dairy whipping cream.

Does white sauce contain dairy?

The common ingredients found in most recipes for this dish include butter, flour, and dairy milk. Alternatively, some recipes may call for oil, flour, and dairy milk.

Bottom Line

In conclusion, this gluten-free and dairy-free white sauce recipe is perfect for anyone who wants a delicious and healthy alternative to traditional white sauce. With simple ingredients, easy-to-follow instructions, and plenty of substitutions and variations to choose from, this recipe is ideal for those with dietary restrictions or anyone who appreciates organic and healthy meals.

Whether you use it for lasagna, fettuccine alfredo, or any other creamy pasta dish or as a base for your own unique recipes, this free white sauce will satisfy your cravings without sacrificing your health. I encourage you to give this recipe a try and experiment with different variations until you find the one that fits your taste perfectly.

By cooking with organic, gluten-free and dairy-free ingredients, we not only improve our overall health but also support sustainable farming practices. So let’s make a difference by choosing what goes into our bodies.

Thank you for reading and happy cooking!

White Sauce (Gluten & Dairy free)

White Sauce (Gluten & Dairy free) Recipe

Finding wheat, dairy and sugar free recipes for my daughter is hard, but I adapted a white sauce recipe and made it slightly sweet for some flavour. She loves this sauce with anything, including salad!
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Cook Time 10 mins
Servings 3 main courses sauce
Calories 170.2 kcal


  • 2 tablespoons gluten-free flour
  • 2 tablespoons soy margarine
  • 2 2/3 cups soymilk
  • 2 tablespoons honey (more or less to taste)


  • In a warm saucepan mix margarine and flour together, stirring quickly.
  • When combined and melted add milk slowly, stirring quickly.
  • Add honey.
  • Simmer whilst stirring and serve with wheat-free pasta, rice noodles, roast beef, potatoes or use in a lasagna.
  • I even use it instead of margarine on crackers with salmon or avacado.

Add Your Own Notes


Serving: 179gCalories: 170.2kcalCarbohydrates: 18.9gProtein: 5.4gFat: 8.5gSaturated Fat: 1.5gSodium: 149.6mgFiber: 1gSugar: 15.1g
Keyword < 15 Mins, Dairy Free, Easy, Free Of..., Kid-Friendly, Stove Top
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