American · sauce

Brown Butter Parmesan Cream Sauce (Carnivore Alfredo)

Brown Butter Parmesan Cream Sauce (Carnivore Alfredo) — from Courtney Luna's cooking video Watch how it’s made · 4:44

Video by Courtney Luna on YouTube · Open on YouTube

15 minMakes 16 × 2 tbsp144 kcal a portion
  • Carnivore
  • Keto (0.8 g net carbs a serve)
  • Vegetarian with a vegetarian hard cheese instead of the parmesan (traditionally made with animal rennet)
  • Gluten-free ingredients
  • Nut-free

Contains: Milk. Check labels on stock, sauces and spice mixes.

Thickened only by the cheese, with no flour or starch: 2 tbsp has under 1 g of carbohydrate and about 4 g of protein, but at around 145 kcal it is best used by the spoonful.

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Ingredients 3

Method

Tap a time to watch that step in the video.

  1. Have the cream measured and ready. Melt 1 stick salted butter in a saucepan over medium heat and let it cook, stirring now and then so the milk solids on the bottom don't burn, until golden-brown and nutty. For a plain Alfredo, just melt it. 1:01
  2. As soon as the butter is browned, pour in 1 cup heavy cream to stop it cooking further, and heat until it is warm and just simmering. 1:58
  3. Turn the heat down, add 2 cups shredded parmesan and whisk while it simmers gently until the cheese has melted into a smooth sauce. 2:08
  4. Serve hot over meat, eggs or egg-based noodles, with a little extra parmesan on top if you like. 3:29

Tip. The full recipe makes about 2 cups, so 16 serves of 2 tbsp is our estimate; the cook makes a half batch in the video (½ stick butter, ½ cup cream, 1 cup parmesan). Use shredded parmesan so it melts smoothly.

The method is a summary in our words — the video shows every step.

One portion (2 tbsp) gives you 1 of 16

Energy144 kcal600 kJ
Protein4.2 g8% of a day
Fibre0 g0% of a day
Carbohydrate0.8 g0.8 g net · 0.5 g sugars0% of a day
Fat14 g8.8 g saturated18% of a day
Sodium200 mg9% of a day

Where the energy comes from one serve

  • Net carbs 2%
  • Protein 12%
  • Fat 86%

Fits keto: 0.8 g net carbs a serve, with 86% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Vitamin A Source14%

130 µg a serve, mostly from heavy cream (47%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Show the other 14
Calcium9%

122 mg a serve, mostly from parmesan (91%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin B128%

0.2 µg a serve, mostly from parmesan (77%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Selenium5%

2.8 µg a serve, mostly from parmesan (81%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Omega-35%

0.1 g a serve, mostly from heavy cream (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Zinc3%

0.4 mg a serve, mostly from parmesan (90%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Vitamin E2%

0.3 mg a serve, mostly from salted butter (49%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Potassium1%

30 mg a serve, mostly from heavy cream (50%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Iron1%

0.1 mg a serve, mostly from parmesan (85%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Magnesium1%

6.3 mg a serve, mostly from parmesan (81%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Vitamin D1%

0.1 µg a serve, mostly from heavy cream (64%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin K1%

1.1 µg a serve, mostly from salted butter (43%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin B61%

0 mg a serve, mostly from parmesan (67%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Vitamin C0%

0.1 mg a serve, mostly from heavy cream (100%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Folate0%

1.5 µg a serve, mostly from parmesan (46%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Courtney Luna; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.