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Grain-Free Homestyle Gravy (Thick & Creamy)

Affiliate Disclosure | in Recipes | by | with 47 Comments

Slather this gravy over grain-free chicken fried steak, cauliflower mashed fauxtatoes or pumpkin, bacon and chive biscuits for the ultimate experience in grain-free comfort food! If you’re feeling adventurous add in some sausage. Or for something more sophisticated use one cup white wine instead of broth. Enjoy!

Grain-Free Homestyle Gravy


*Navy beans ground into a fine flour using a coffee grinder. To make them more digestible I soak huge batches and then dehydrate before grinding.


  1. Melt butter over low/medium heat and add navy bean flour. Stir until the roux becomes just a little golden brown.
  2. Add broth/water and simmer until it is almost as thick as you like it. The gravy will continue to thicken as it cools, so remove from heat and add salt and pepper to taste.
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47 Responses to Grain-Free Homestyle Gravy (Thick & Creamy)

  1. Foodsmiths General Store says:

    We’ll be trying this for sure! Beans are so versatile. Sprouted wheat or kamut flour is our current standard sauce thickener. Thanks for the recipe!

  2. Renee Kelcey via FB says:

    I’d like to know more about navy bean flour! Can you bake with it? Such as cookies and things?

  3. Maria Castro via FB says:

    If you are on a hurry, can you gring the navy beens without soaking and dehydrating them first?

  4. Mommypotamus via FB says:

    Renee Kelcey, I am still experimenting with it, but yes there is a lot you can do. Possibly even a cake!

  5. Mommypotamus via FB says:

    Maria Castro – Yes you can. I certainly have :)

  6. Maria Castro via FB says:

    Awesome :)

  7. Martha says:

    Thank you so much for this post! I have been dying to make ground beef stroganoff GAPS legal and I couldn’t figure out how to thicken the cream soup. I never thought of navy bean flour. I’d make the gravy too, but none of my family likes it except me.

    • Heather says:

      So glad you found my little trick helpful! It was a seriously huge “aha!” moment in our house :)

      • JP says:

        I completely forgot about bean flour! (used to use it a long time ago when I ran out of flour). This has me even more excited to be done with introduction phases because I really want to try it with my chicken A-ha king recipe!!

  8. Lori says:

    I guess this might work for others, but I use arrow root powder to make gravies and it works wonders, tastes good, and has no gastric side effects like beans can, even when sprouted.

    • Heather says:

      Hi Lori! I used arrowroot as well until we went on GAPS (it’s not allowed). Fortunately navy and lima beans are much more digestible than most legumes so the possibility for side effects is pretty low if they are soaked beforehand :)

  9. Ima @ kyndfamilyfarm says:

    Omg… You just changed my freakin life!!!! Lol

    • Heather says:

      Haha, it sounds like you like gravy as much as my husband!

    • Renee N. says:

      LOL, I second this comment!

      (I just had another disaster trying to thicken gravy with egg yolks… I think when I tried to temper the egg yolks, I didn’t quite bring them to a high enough temperature. *sigh* I’ve done it right in the past, but it’s been so long ago…)

      But anyway, now to get some navy beans!!

  10. Laura says:

    I’m sorry for this shallow question, but how do you stay so thin??? I don’t want to just eat meat as my main ingredient all the time. Sometimes just looking at this dead cooked muscle makes my stomach turn, but it seems if you want to go grain-free you really don’t have a choice?

    Love your blog!

    • Heather says:

      Laura, I think if you’re feeling repulsed by the idea of eating meat that your body might be telling you something. I totally had that feeling when I transitioned to the GAPS diet (similar to primal eating) and didn’t make an effort to get enough carbs. Now I eat less meat, lots of healthy fats and a good supply of veggies including butternut squash, which has lots of easily digested carbs. I also eat navy beans a couple times a week (soaked Nourishing Traditions style) because they are easily digested and make me feel good. There is no one-size-fits-all diet, so if you don’t want to eat meat all day don’t! Eat some, though, cause it’s good for you :)

  11. Laura says:

    Hi again, just read your ‘about me’ and I wish I could delete my above question. Sorry if it came across insensitive.

    Best wishes!

    • Heather says:

      NOT AT ALL, Laura! Honestly I just have a slender frame. Though I **can** get chubby (I did briefly in high school), it is not something I struggle intensely with. Acne and acid reflux were my main problems before I used diet to reverse them.

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  14. Lisa says:

    I’m still getting used to being allergic to many things which led me to your site, which I absolutely love. Question. Why do you soak the beans only to dehydrate them? Just trying to understand what purpose it serves. (I’m dehydrating right now and can’t wait to try this recipe!)

  15. char says:

    This is going to be an incredibly stupid question….are you cooking the beans before you dehydrate?

  16. Heather says:

    Is potato starch ok on the GAPS diet?

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  20. Arlene says:

    Can I use garbanzo bean flour with the same success?

  21. Angela says:


    Just found your site and I am spending hours just browsing! We are in thr process of making diet changes here, SCD vs GAPS vs Gluten free. Overwhelming to say the least but finding great recipes like this make it seem less scary!

    I just ordered a bag of Almond Flour from Honeyville. Can I use that for the gravy do you think? I dont have a grinder (just a food processor) so not sure what other options I have with the navy beans and using them for the gravy. Will probably add a grinder to my wishlist now too LOL

    • Heather says:

      I don’t think almond flour would work here because it doesn’t thicken like navy bean flour. If you have a coffee grinder you can make a small batch of navy bean flour to test out, though!

  22. Giveaway!! Vitamix 5200 Blender ($469 Value) | The Mommypotamus | organic SAHM sharing her family stories and recipes says:

    […] Oh, you’re grain-free? Grind navy beans into flour for cakes and creamy homestyle gravy! […]

  23. Jillian says:

    hi do you happen to have a recipe for chicken freid steak and gravy that is not grain free? Thankyou for the recipes they look great

    • Amanda @ Mommypotamus Support says:

      Jillian, Sorry! Heather only has the grain-free version but you could try substituting sprouted or regular flour for the almond flour in the recipe.

      • Jillian says:

        Thankyou I would like the grain free too and got a copy of it I just wanted a cheaper version since times are hard. Thankyou the recipes look great

  24. Lanae says:

    Do you know if you can use the oven to dehydrate the beans? If so, what temperature would I set it to?

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  26. laura says:

    Can you use coconut flour maybe instead of the navy bean?

  27. Margaret says:

    Hi heather ,

    I want to make the navy bean gravy but I’m not sure what temperature to set my dehydrated at . I have the Excalibur an how long do you cook them for.


  28. Kim S says:

    This is fantastic! I made beef gravy last night for our roast and it was so nice to have gravy again! I’ve been on gaps for just over a year and I thought gravy was a thing of the past…….I want to try using this bean flour to make a cheese sauce next! So many uses for this flour! Thank you so much!

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  30. Sunny says:

    NAVY. BEAN. FLOUR. ?!?!?!

    My GAPS mind has just been BLOWN.

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