Coconut Flour Gravy.

THE key to successfully managing diabetes?  A proper diabetes diet of course.  Here’s mine, “A Meal Plan you can live with.”   There are many other important factors but you must control what you consume.

  • coconut flour gravy is low carb
  • the gravy tastes great
  • coconut flour is easy to use!


Fatty meats are what I mostly eat. Add eggs, leafy greens with occasional nuts and berries and that’s 905% of what I eat. However, I finally gave in to using Coconut Flour …  for gravy. :) It was awesome!


Click here for the post about the entire meal. I only plan on using the recipe on special occasions and I was ELATED when all turned out as planned.

I’ve claimed to make ‘gravy’ before and technically I did, I would add meat broth, butter and  cream together while boiling to reduce. But this was different, this was similar to gravies I was used to growing up.


In MY OPINION … it’s EVEN easier than the traditional wheat flour version. The coconut flour does not clump together as easily… whisking and stirring periodically was all that was needed to make a delicious and thick gravy.
Let’s get started. :)


Steps to Coconut Flour Gravy

1) Cook the meat! Using a crock pot is perfect, there is plenty of excess broth.  There are ways to obtain broth from the caramelized bottom of a skillet but we’ll assume you have several cups of ‘meat broth’.

Below is the beef and broth I had from a recent Grok Pot (Crock Pot) cooking event.

Diabetes diet

Crock Pot Fatty Meat – Definitely part of my diabetes diet and on my diabetic food list.

2) I removed 4 cups of broth and poured into a small pot. Add to that 1/2 cup of heavy cream and I like to add some of the meat as well.  See below.

Diabetic food list

Gravy Base: Broth and bits of meat.

3) I experimented but eventually I added 4 TBS of Coconut Flour to the mixture. I whisked the mixture while adding the Coconut Flour.  One unexpected benefit? … Coconut Flour does NOT ‘clump’ or lump together like wheat flour.

It thickened up nicely.  After I finished eating, the gravy had really thickened up.  If you like VERY thick gravy 5 TBS should be the amount to use and let it ‘set up’ about an hour before meal time.

4)  Below you can get a hint at the thickness of the gravy and as I mentioned previously, by the time I finished eating, it had thickened up even more. By the way, it does not take me long to eat. :)


Coconut Flour gravy is on my diabetic diet food list.

Coconut Flour gravy is on my diabetes diet.


I can NOW eat GRAVY!!!!  Gluten free and very low carb!!!!! WOO HOOOO!!!! :)

Nutritional Information

I used 3 TBS of Coconut Flour for the entire recipe …which is 1.5 servings of the flour.

I used a total of 12 grams TOTAL Carbs for the ENTIRE gravy ‘batch’, but only 4.5 grams if you ‘NET’ carbs.



About two hours post meal I tested my blood sugar and read a 91. :)   I did not read pre-meal so I can’t state a true Blood Sugar response… but I will take a ’91’ any day.

This places coconut flour gravy squarely in the ‘diabetic friendly’ column and it’s part of my list of foods a diabetic can use.

Summary:managing diabetes

A proper diabetes diet is truly the key to winning the war against diabetes.  Coconut flour is low carb and a nice addition to your diabetes diet.