Meatless Monday Strictly Paleo Slow Cooked Bechamel Sauce

Welcome to my strictly Paleo slow cooked creamy French bechamel sauce for Meatless Monday. This is a delicious version of the Fresh classic just a much healthier version that you will want more and more of!

Welcome to my strictly Paleo slow cooked creamy French bechamel sauce for Meatless Monday.

This Flourless Cheese Sauce is our most popular recipe on our blog. It is also the same white sauce that we have been making for a number of years. We quit the typical flour, butter and milk creamy sauce some time ago and have never really missed it. Occasionally we will put a recipe out based on the original sauce but it is rare.

You see after we realised how easy and simple it was to make one without flour or butter we never felt like we were missing out on anything. It was via the soup maker so very little effort was put into the dish but we were still getting amazing results.

But it wasn’t Paleo. It wasn’t a strictly Paleo dish with a few things in it that were not perfectly healthy. So we decided that with this month being all about Paleo and the ultimate health kick what we could achieve with a Paleo version that would be super healthy, super easy and best of all very versatile.

We wanted a sauce that you could add mushrooms to for a sauce with your steak, something to throw over a sweet potato for something different or best of all to achieve the sauce with your chicken breast.

The problem for many when they first go Paleo is that the recipes that they follow are not as interesting as what they want to be and they end up eating a lot of very bland food. This means that they soon quit and their Paleo healthy dreams are over!

If you’re looking for a flourless white sauce that you can use for everything and anything then this is the perfect recipe.

Then next time your kids ask for cheese sauce to be poured over their chips instead do them a nice sweet potato with this sauce over it. I bet they’ll love it! And only you’ll know how much vegetable they are really eating.

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Meatless Monday Strictly Paleo Slow Cooked Bechamel Sauce
Serves: 2 l
Prep time:
Cook time:
Total time:
  • 1 Large Cauliflower
  • 1 Can Coconut Milk
  • 1Tbsp Coconut Oil
  • 2Tsp Garlic Puree
  • 1Tsp Nutmeg
  • 2Tsp Mustard Powder
  • 2Tsp Parsley
  • Salt & Pepper
  1. Place a tablespoon of coconut oil in the bottom of your slow cooker and place a full cauliflower on top. Though make sure you have trimmed the cauliflower of its green bits. Place on high and cook for 2 hours.
  2. After two hours (using your wooden spoon so that you wont damage your slow cooker) bash the cauliflower until it is more or less shredded. Because it is well cooked it wont be difficult.
  3. Take out the cauliflower and place it in the blender with the seasoning and blend with a full can of coconut milk, then fill the empty can with warm water and add this water to your blender too.
  4. When blended you have your cauliflower sauce. If it is too thick then add some vegetable stock to thin it out.
You can also make this in bulk and then portion it up into freezer bags for whenever you want a nice bit of sauce.

Slow Cooker Recipes | Welcome to my strictly Paleo slow cooked creamy French bechamel sauce for Meatless Monday from

Meet The Milners

Samantha and Dominic

Dominic & Samantha Milner are the founders of They love cooking, blogging and being full time parents to their three food obsessed kids. They cook with their kitchen gadgets everyday and love sharing their homemade recipes. Their favourite foods include chocolate, air fryer burgers and macaroni cheese. You can learn more about them here or you can sign up for their free newsletter here.

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