Healthy Cream Cheese Sauce

A common mistake made by people who try to lower their carbohydrate intake is to substitute with more protein. To get the real benefits of an LCHF lifestyle, it is best to replace carbohydrates with extra healthy fats, not extra protein (which also makes your grocery shopping considerably less expensive!).

So in essence your meat and fish intake per meal should still be about 6-8 oz, which is about the size of your hand minus the fingers, but your fat consumption should be higher.

This is a great healthy high fat tangy sauce for having with chicken or fish which will really fill you up! Another way to add fat is to dress your meal with lots of healthy EVO when serving.


  • 75g full fat cream cheese
  • Juice of 1 lemon
  • 3 tsp of wholegrain mustard
  • 3 tblsp of EVO
  • 2 tblsp of water
  • Salt and pepper


Blend all the ingredients with a stick blender or food processor and season to taste! It’s that simple


9 thoughts on “Healthy Cream Cheese Sauce

  1. Now here’s a website that has to go on the top of my LCHF bookmark. Love this recipe. Last night made a sauce with full fat sour cream, a splash of HWC and some butter in the pan that I had fried the pork cutlets in, sauted the mushrooms in and wilted the spinach in. But the addition of lemon juice and mustard would have been a great addition. Thanks Emma. I think this course we are starting is going to be a real learning experience for me with your presence.


  2. Doing your cream cheese sauce again tonight. planning to saute some portobellos piece and add to the sauce. Bit of an experiment having spend the afternoon doing Assignments 3.1 and 3.2


      1. pork loan wrapped completely in bacon, cooked 200F four hours.
        spinach boiled
        chopped portabello mushroom, sauted
        your cream cheese sauce with 3 tbsp of heavy cream and a table spoon of blue cheese. Add the mushrooms


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