Madeleine Hull
Gumbo is a traditional Southern dish, often associated with New Orleans and the French Quarter. It is a thick stew, usually made with chicken, shrimp, sausage, and vegetables, and served with rice. However, traditional gumbo is not keto-friendly due to its flour-based roux and rice content. Nevertheless, it is possible to make a keto-friendly version of gumbo by substituting cauliflower rice for regular rice and using alternative thickeners such as okra, potato starch, or xanthan gum instead of the flour-based roux. This keto gumbo still captures the bold, spicy, and smoky flavors of the traditional dish, making it a tasty and healthy option.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Flavour | Full, Bold, Rich, Authentic, Smoky, Spicy, Garlicky, Peppery |
| Ingredients | Chicken, Shrimp, Sausage, Okra, Potato Starch, File Powder, Cauliflower Rice, Crab, Creole or Cajun Seasoning, Vegetables (Bell Peppers, Onions, Celery), Olive Oil, Garlic, Tomatoes, Tomato Paste, Chicken Broth, Spices (Cajun Seasoning, Thyme, Oregano, Black Pepper, Salt), Xanthan Gum |
| Sides | Keto Biscuits, Zoodles (Zucchini Noodles), Avocado Slices, Keto Crackers |
| Preparation | Slow Cooker, Stove Top |
| Storage | Refrigerated in an airtight container for up to 3 days, Frozen in an airtight container for up to 6 months |
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What You'll Learn
Gumbo with Shrimp and Sausage
Gumbo is a Southern classic that can be adapted to be keto-friendly. While traditional gumbo recipes use a flour-based roux to thicken the dish, keto gumbo can be thickened with okra and file powder instead. Cauliflower rice can be used in place of regular rice to further reduce the carb content.
Ingredients:
- Olive oil
- Onion
- Celery
- Bell pepper
- Garlic
- Spices (such as thyme, paprika, cayenne pepper, and bay leaf)
- Chicken broth
- Diced tomatoes
- Chicken
- Shrimp
- Andouille sausage
- Cauliflower rice
- Green onions
- Parsley
Instructions:
- Heat olive oil in a large cast-iron pot over medium-high heat.
- Add chopped onion, celery, and bell pepper. Cook until softened, about 5-7 minutes.
- Stir in minced garlic and spices. Cook until fragrant, about 1 minute.
- Add chicken pieces and sauté until browned, about 5 minutes.
- Pour in chicken broth and diced tomatoes. Bring to a simmer.
- Add chicken and simmer until fork-tender, about 15-17 minutes.
- Remove the chicken and shred into bite-sized pieces.
- Place the chicken and shrimp back into the pot and simmer until the shrimp is cooked through, about 5-10 minutes.
- Add in the sausage and cauliflower rice. Simmer for an additional 5-10 minutes until the rice is softened.
- Portion into bowls and garnish with green onions and parsley.
This keto gumbo recipe is hearty and full of flavor. It is a perfect dish for a large gathering or party and can easily be doubled or tripled to feed a crowd.
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Keto-friendly sides to eat with Gumbo
Gumbo is a popular dish from Louisiana, and it can be made keto-friendly by substituting a few ingredients. Traditional gumbo is served with rice, which is not keto-friendly. However, you can replace it with cauliflower rice, shirataki rice, or keto yeast bread.
- Southern Fried Cabbage: This side dish combines crispy, savory bacon with cabbage, making it a perfect way to get picky eaters to enjoy their veggies.
- Cajun Shrimp Caesar Salad: This lighter option doesn't compromise on flavor, thanks to perfectly seasoned shrimp and a homemade dressing.
- Tossed Salad with Keto Dressing: A fresh and healthy option to balance out the hearty gumbo.
- Keto Garlic Toast: A crusty slice of keto yeast bread, such as Farmer's Bread, can be a tasty accompaniment to the gumbo.
- Low-carb Beers: If you're looking for a beverage to pair with your gumbo, consider a lower-carb beer or a quintessential New Orleans drink like The Hurricane.
Remember, gumbo is a versatile dish, and you can adjust the ingredients to suit your taste preferences and dietary needs.
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How to make Keto Gumbo
Gumbo is a New Orleans-style stew that is hearty, tasty, and can be made low-carb. To make keto gumbo, you can use chicken, shrimp, and some type of sausage, such as andouille sausage. Here is a step-by-step guide on how to make keto gumbo:
Ingredients
- Chicken (preferably chicken thighs)
- Shrimp (preferably wild-caught)
- Sausage
- Olive oil
- Garlic
- Onion
- Celery
- Bell pepper (you can use red or green pepper, or both)
- Okra (optional)
- File powder (optional)
- Spices (Cajun seasoning, Cayenne pepper, or Creole seasoning)
- Cauliflower rice (optional)
- Green onions and fresh parsley (for garnish)
Instructions
- Heat olive oil in a large cast-iron pot over medium-high heat.
- Add the chicken pieces and minced garlic. Sauté until the chicken thighs are browned (this should take around 5 minutes).
- Stir in the onion, bell pepper, and celery. Cook for another 5 minutes until the vegetables are softened.
- If using okra, cook it separately in a small skillet until it is no longer slimy. This step is important to prevent your gumbo from becoming slimy.
- If using, add the sausage to the pot and brown the sausage rounds. Then, set them aside.
- Add the shrimp to the pot and cook until they are opaque.
- Deglaze the pan and add water or broth to the pot.
- Simmer the gumbo covered on low heat for 1 to 1.5 hours. This long cook time is important as it lets the veggies soften and the flavors meld.
- If using file powder, sprinkle it on top of the gumbo and stir it in. Let the gumbo sit for a few minutes to thicken.
- Portion the gumbo into bowls and serve with cauliflower rice. Garnish with green onions and fresh parsley.
Note: If you want to add extra heat to your gumbo, you can increase the amount of Cajun spice or add hot sauce. Additionally, if you want to thicken the gumbo further, you can whisk in 1-2 teaspoons of xanthan gum. However, this will change the texture of the gumbo.
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Nutritional value of Keto Gumbo
Gumbo is a traditional Southern dish, typically made with a combination of meat, seafood, vegetables, and a roux made from oil or fat and flour. While this combination is not keto-friendly, there are several keto-friendly substitutions that can be made to create a delicious and nutritious keto gumbo.
Keto gumbo typically includes meat and/or seafood, such as chicken, shrimp, and andouille sausage. It may also include vegetables like okra, tomatoes, onions, and bell peppers. Instead of a flour-based roux, keto gumbo is thickened with okra, file powder, or xanthan gum. It is also typically served with cauliflower rice instead of traditional rice.
One serving of keto gumbo contains approximately 457 calories, 30 grams of protein, 34 grams of fat, 8 grams of saturated fat, 0.2 grams of trans fat, 9 grams of total carbs, 3 grams of fiber, 4 grams of sugar, and 6 grams of net carbs. It also provides vitamins and minerals such as Vitamin C (51 mg), Cholesterol (165 mg), Sodium (2410 mg), Potassium (677 mg), and Calcium (96 mg).
Keto gumbo is a nutritious and delicious option for those following a keto diet. It is a hearty and flavorful dish that can be easily customized to suit individual preferences and dietary needs. This dish is a great example of how creative substitutions can be made to traditional recipes to make them keto-friendly without sacrificing taste and nutritional value.
Additionally, keto gumbo is a versatile dish that can be adapted to personal preferences and dietary restrictions. For example, some people may choose to omit tomatoes or onions to further reduce the carb content, or add other low-carb vegetables like bell peppers. It can also be made in large batches and frozen for later, making it a convenient option for meal prep.
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Gumbo and the Keto diet
Gumbo is a traditional Louisiana stew with French and West African roots. It is typically thickened with a flour-based roux and served with rice. As such, traditional gumbo is not keto-friendly. However, it is possible to make a keto-friendly version of gumbo by substituting the flour with low-carb thickeners such as okra, potato starch, file powder, or xanthan gum. Cauliflower rice can be used as a substitute for regular rice.
Keto gumbo typically includes meat and/or seafood, such as chicken, shrimp, sausage, crab, crawfish, or duck. It may also include vegetables such as peppers, onions, celery, and tomatoes. The dish is seasoned with Cajun or Creole spices, giving it a garlicky, peppery, and smoky flavor profile.
To prepare keto gumbo, the meat and vegetables are typically sautéed in a large pot before being simmered in a slow cooker or on the stovetop. The dish can also be prepared in an instant pot or dump-and-go slow cooker.
Keto gumbo has a similar flavor and texture to traditional gumbo, offering a hearty and flavorful meal without the carbs. It can be served with keto-friendly sides such as cauliflower rice, keto biscuits, zucchini noodles, or avocado slices.
Overall, keto gumbo is a delicious and healthy alternative to traditional gumbo, allowing those on a keto or low-carb diet to enjoy the flavors of Louisiana without sacrificing their dietary restrictions.
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Frequently asked questions
Yes, you can eat gumbo on a keto diet, but you will need to make some substitutions to traditional recipes. Traditional gumbo is thickened with a flour-based roux and served with rice, which are not keto-friendly. Keto gumbo recipes typically use alternatives like okra, potato starch, or xanthan gum to thicken the dish and cauliflower rice or keto biscuits as a side.
Keto gumbo typically includes meat and/or seafood. Chicken, shrimp, and sausage are common choices, but you can also add andouille sausage, duck, oysters, crawfish, crab, or a combination of these proteins.
In addition to cauliflower rice, you can serve keto gumbo with keto biscuits, zucchini noodles, avocado slices, or keto crackers.
