Wheat-free option
Cheese sauce is one of the few recipes that I remember learning to make in school, under the supervision of a very mardy nun. A good cheese sauce is something that I struggled to make when we made a move to clean eating. When l came up with a clean version of a traditional recipe, my aim is always to make it as close as possible to the real thing as l can. For some reason, the most simple recipes always seem to be the hardest to get right. This cheese sauce was no exception. After a lot of trial and error, I discovered that buckwheat is the best option.
Buckwheat isn’t wheat
It is strange, but it is true, buckwheat is not a grain. It is actually related to rhubarb, of all things. I’ve been cooking with buckwheat groats and buckwheat flour for a while now. ‘love how diverse it is, and I’m a big fan of the favour buckwheat adds to dishes. While working on this recipe, I discovered that a little bit of buckwheat four goes a very long way. Buckwheat is great to thicken sauces and gravies as it doesn’t clump the way tapioca does. The bonus with buckwheat is you use a lot less than you would with wheat flours.
Put it on anything
If you ask me, there are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.

Cheese sauce recipe
Ingredients
- 500ml milk
- 4 tbsp. buckwheat flour
- 50g butter
- 100g cheese, grated












Cheese sauce

There are no rules for cheese sauce; it is excellent over the top of most steamed vegetables and that special topping on a lasagne.
Credit: Cath @ easycleaneats
Ingredients
- 500ml milk
- 4 tbsp. buckwheat flour
- 50g butter
- 100g cheese, grated
Directions
- Take a large saucepan.
- Add the butter to a saucepan, wait for the butter to melt.
- Whisk the flour into the butter to form a paste.
- Slowly whisk in the milk.
- Continue whisking until you end up with a sauce consistency.
- Turn off the heat.
- Stir in the cheese.
- When the cheese has all melted it is ready to serve.
Nutrition
Per Serving: 149 calories; 10.5 g fat; 8.5 g carbohydrates; 6 g proteinEquipment
- Measuring spoons
- Scales
- Saucepan
- Whisk
- Grater
Nutritional disclaimer
Nutrition information is provided as an estimate based on the ingredients used and available in my area (New Zealand). The nutritional information is here to help you understand the recipe; I use MyFitnessPal to generate my estimates. For more accurate nutritional information, please use a nutritional calculator with the ingredients in your area.