Light Cheese Sauce

3.0 (139)
Light Cheese Sauce

This cheese sauce, which can make almost anything taste better, is made with a combination of low-fat milk and flour to keep it light.

Yield: 1 1/4 cups
Active Time: 10
Total Time: 10


  • 5 teaspoons all-purpose flour
  • 1 1/4 cups nonfat milk, divided
  • 2/3 cup grated sharp Cheddar cheese
  • 1 teaspoon dry mustard
  • 1/2 teaspoon sweet paprika
  • Cayenne pepper, to taste (optional)
  • 1/4 teaspoon salt


Whisk flour with 1/4 cup milk in a small bowl until smooth. Heat the remaining milk in a small saucepan over medium-low heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce bubbles and thickens, about 4 minutes. Remove from the heat; stir in Cheddar, dry mustard, paprika, cayenne (if using) and salt.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 2 days. Reheat before serving.


Nutrition Per Serving

calories 23
fat 1 g (1 g sat, 0 g mono)
cholesterol 4 mg
carbohydrates 1 g
protein 2 g
fiber 0 g
sodium 61 mg
potassium 26 mg

Nutrition Bonus

Carbohydrate Serving

Exchanges 1 fat

From EatingWell Winter 2004, The EatingWell Diabetes Cookbook (2005)