Gluten-Free Pea Milk Béchamel Sauce

Gluten-Free Pea Milk Béchamel Sauce

My gluten-free pea milk béchamel sauce is perfect for anyone on a vegan diet too. This gluten-free sauce is suitable to use for mac and cheese, moussaka, lasagne, pasta bakes or a plain white bechamel sauce for other meals. Made with olive oil (or vegan butter), gluten-free flour, tapioca, spices, mustard and nutritional yeast or vegan cheese. This bechamel recipe could be made the day before needing it too, store it in a sealed container in the fridge.

Pea milk is one of the most sustainable options for non-dairy milk choices.
Why? It needs less water and fertiliser than other options.  Therefore I decided to film this video and release my recipe on National Earth Day on 22 April 2022 because reducing the impact on the environment is important for us all to consider.

Is Pea Milk Green in colour? No, it is not green.
Pea milk is made from yellow split peas.

Pea milk is high in protein? What I also love, is that pea milk is higher in protein than oat milk.  10g protein per 1 cup

Over the last few years, there are numerous non-dairy products on the market. I have been drinking and cooking with oat milk for the past 3 years. I have started to wean myself off oat milk, as my tummy was reacting to drinking too much. When I visited Sweden last month I bought Sproud Pea Milk to test. I was so amazed at the creaminess and it was gentle on my stomach. It lasts up to 7-10 open chilled in the fridge.

What are the health benefits of pea milk?

  • dairy-free alternative to cows milk
  • tastes great in tea and coffee
  • good neutral flavour for baking
  • high in iron, calcium and potassium
  • rich in vitamins A & D
  • low calorie yet, rich and creamy, 70 calories = 1 cup
  • Available unsweetened, which is low in carbohydrates and sugars.
  • available in barista variety for coffee
  • good healthy fats
  • gentle on your digestion
  • anti ageing
  • low carb

As well the healthy fat found in pea milk reduces fine lines and wrinkles. High level of anti-oxidants so drinking pea milk will keep my skin glowing and healthy. Pea milk contains polyphenol antioxidants that can help to reduce free radicals throughout the body and oxidative stress.

Takes = 10 mins prep.
Cooks = 10 minutes
Makes = 2 cups


  • Olive Oil (or non-dairy butter) – 2.5  to 3 tbsp
  • Gluten-free flour – 2 tbsp
  • Tapioca Flour (or cornflour) – 1 tbsp
  • Pea Milk (or your preferred milk) – 500ml (2  cups, 1 pint, 16 fl oz))
  • Nutmeg – 1/8 tsp
  • Sprinkle salt + pepper
  • Dijon Mustard (or any mustard on hand this is optional) – 1-2 tsp
  • Nutritional yeast – 2 tbsp


Step 1
MELT oil/non-dairy in a saucepan and then add in both flours and combine to make your paste – which is called a roux, cook this until thick for a few minutes.

Step 2
POUR in the milk a little at a time whisking as you pour in, then add in the spices and nutritional yeast and add the rest of the milk.

Step 3
Use the sauce immediately or cool before storing covered in a sealed container in the fridge. The bechamel will thicken as it cools. If you find you'd like a thicker sauce then add less milk.