Keto Veal Medallions with Mushroom Cream Sauce
Veal medallions from the loin are the most tender cut of veal and need only a short blast of heat: 2 minutes per side, then rest. The mushroom cream sauce made with white mushrooms, cream and thyme thickens without flour — cream reduces naturally to a silky consistency. The result: 52 g protein with only 6 g net carbs.
Key facts at a glance
- Total time: approx. 30 minutes — 10 minutes prep, 20 minutes cooking.
- Approx. 6 g net carbs and 49 g fat per serving.
- Ingredients: veal medallions, white mushrooms, cream, butter, shallot, garlic, thyme, broccoli.
- Sauce thickened without flour or starch — cream reduces naturally to a silky texture.
Ingredients
One serving contains 3–4 veal medallions with mushroom sauce and broccoli — a complete keto dinner.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Veal medallions (veal loin, boneless) | - | |||
| White mushrooms (sliced) | - | |||
| Cream (30 % fat) | - | |||
| Butter | - | |||
| Shallot (finely diced) | - | |||
| Garlic clove | finely chopped | |||
| finely chopped | ||||
| Thyme (fresh or dried) | 1 tsp | |||
| 1 tsp | ||||
| Broccoli (in florets) | - | |||
| Salt | to taste | |||
| to taste | ||||
| Pepper | to taste | |||
| to taste | ||||
| Nutmeg | a pinch | |||
| a pinch | ||||
Preparation
Pat the veal medallions dry, season them and sear in hot butter. Remove and let rest. In the same pan, sauté the shallot, garlic and white mushrooms, add the cream and reduce. Steam the broccoli alongside. Plate everything.
Why veal medallions with mushroom cream fit a keto diet
Veal medallions (180 g) from the loin deliver approx. 39 g protein at just approx. 3 g fat — veal is significantly leaner than beef. White mushrooms (200 g) contain only 2 g net carbs but provide potassium and B vitamins. Cream (80 ml, 30 % fat) adds approx. 28 g fat and 2 g protein with no meaningful carbs. Butter (20 g) for searing contributes approx. 17 g fat and the characteristic roasted flavor. Broccoli (150 g) supplies approx. 4 g protein and 3 g net carbs, plus folate and vitamin C. Totals: approx. 52 g protein, 49 g fat, 6 g net carbs, approx. 670 kcal.
Source: USDA FoodData Central – Veal, loin, cooked , FDDB Nutrition Database – White mushrooms
How to sear veal medallions properly: hot and quick
Veal from the loin (boneless veal loin) is very tender and must not be overcooked. The core temperature for medium should be 58–60 °C (136–140 °F). At a thickness of approx. 2 cm, 2 minutes per side over high heat plus a 5-minute rest under aluminum foil is enough. The fibers close, and the juices redistribute evenly.
Mushroom cream sauce without flour: reduce, don't thicken
Classic cream sauces are thickened with flour or starch — both contain carbs. Cream (30–36 % fat) reduces on its own without any additive: simmer over medium heat for 4–5 minutes until the sauce reaches the consistency of crème fraîche. The mushroom fond in the pan intensifies the umami flavor.
Source: USDA FoodData Central – Cream, fluid, heavy whipping
How do I serve and vary the veal medallions?
Warm the plates (briefly in a 60 °C / 140 °F oven), set the medallions on top and pour the sauce straight from the pan over them. Set the broccoli alongside. From experience, I always recommend resting the meat for 5 minutes before slicing — the juices redistribute and the meat stays tender.
Meal prep: make the sauce ahead, sear the meat fresh
The mushroom cream sauce can be made a day ahead and gently rewarmed before serving. The veal medallions, however, should always be cooked fresh — reheated veal loses its tender texture. Broccoli can be precooked and kept in the fridge for 2 days.
Variation with pork tenderloin or beef tenderloin
Pork medallions (from the tenderloin, 200 g): similarly tender, cooking time 3 minutes per side, a more affordable alternative. Beef tenderloin medallions (200 g, medium rare): 1.5 minutes per side — noticeably more pronounced flavor. The mushroom sauce works unchanged with both variations.
What tips help with keto veal medallions in mushroom cream?
- Bring the veal medallions fully to room temperature before searing — cold meat straight from the fridge cooks unevenly.
- Let the pan get properly hot before the meat goes in — only then will you get the crust you want.
- Don't flip the medallions too often — one flip after 2 minutes is enough for a nice browning.
- Let the cream simmer gently, never boil hard — too much heat will split a cream sauce.
- Dry-sear the mushrooms in a fat-free pan first until they release their water, then add butter for more roasted aroma.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto classification |
|---|---|---|---|
| Calories | approx. 134 kcal | approx. 670 kcal | A full dinner; energy comes mainly from fat (cream, butter) and protein (veal). |
| A full dinner; energy comes mainly from fat (cream, butter) and protein (veal). | |||
| Fat | approx. 9.8 g | approx. 49 g | Mostly saturated fatty acids from cream and butter; veal itself is very lean. |
| Mostly saturated fatty acids from cream and butter; veal itself is very lean. | |||
| Net carbs | approx. 1.2 g | approx. 6 g | Low; from white mushrooms, shallot and broccoli — well below the daily keto limit. |
| Low; from white mushrooms, shallot and broccoli — well below the daily keto limit. | |||
| Sugar | approx. 0.6 g | approx. 3 g | Naturally occurring sugar from vegetables; no added sugar. |
| Naturally occurring sugar from vegetables; no added sugar. | |||
| Protein | approx. 10.4 g | approx. 52 g | Very high; veal medallions and broccoli deliver complete protein. |
| Very high; veal medallions and broccoli deliver complete protein. | |||
| Salt | approx. 0.3 g | approx. 1.5 g | Moderate; controlled through seasoning. |
| Moderate; controlled through seasoning. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
What's the difference between veal medallions and veal cutlets?
Veal medallions come from the loin muscle (boneless veal loin) and are cooked as thick, round pieces (approx. 2–3 cm). Veal cutlets are pounded flat from the loin or leg. Medallions stay pink inside (medium), while cutlets are cooked through.
Can I make the mushroom sauce with crème fraîche instead of cream?
Yes, crème fraîche (30 % fat) works well and gives a slightly creamier, gently tangy sauce. Crème fraîche has less water than cream — the sauce needs less reduction. Per 100 g, crème fraîche has approx. 2 g carbs (similar to cream).
Which mushrooms besides white mushrooms work in the sauce?
King oyster mushrooms give a firmer texture, shiitake a bold, savory note, oyster mushrooms a mild aroma. A mix of 2–3 varieties is especially flavorful. Important: always start mushrooms in a dry pan without fat until the water has evaporated, otherwise the sauce becomes watery.
Why is broccoli a good keto side?
Broccoli has only approx. 2 g net carbs per 100 g (7 g total carbs minus 5 g fiber) and is rich in vitamin C, folate and indole-3-carbinol. It replaces high-carb sides like potatoes or pasta and fills the plate with volume and micronutrients.