Leena Watts
Gumbo is a Southern classic soup or stew that is typically served with rice. It is usually thickened with a flour-based roux and can include various meats and vegetables. While classic gumbo is very high in carbohydrates, it is possible to make a keto-friendly version by omitting the roux and rice and using cauliflower rice or keto crackers instead. Keto gumbo can be made with chicken, sausage, shrimp, crab, or other seafood, and seasoned with Cajun or Creole spices. This low-carb version retains the bold flavors of traditional gumbo while being healthier and more suitable for those on a keto diet.
Can you eat seafood gumbo on a keto diet?
| Characteristics | Values |
|---|---|
| Keto-friendly | Yes |
| Net carbs per serving | 5g-8g |
| Calories | 188 |
| Protein | Shrimp, crab, crawfish, Chicken, duck, Oysters, etc. |
| Vegetables | Okra, celery, bell peppers, onion, scallions, garlic, etc. |
| Seasoning | Cayenne pepper, thyme, paprika, bay leaf, Cajun seasoning, etc. |
| Thickening agent | Filé powder, arrowroot, xanthan gum, potato starch |
| Rice substitute | Cauliflower rice, shirataki rice, keto yeast bread |
| Freezer-friendly | Yes |
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What You'll Learn
Keto-friendly ingredients
Gumbo is a Southern classic and can be made keto-friendly with a few simple swaps. The traditional recipe is a soup or stew that is thickened with a roux made from oil or fat and flour, which is not keto-friendly. However, there are alternative ways to thicken the dish, such as using a combination of the following keto-friendly ingredients:
- Okra: Okra is a keto-friendly vegetable with only 4g net carbs per serving. It is a popular ingredient in gumbo, adding flavor and texture.
- Filé powder: Filé powder, also known as gumbo filé, is made from dried and ground sassafras leaves. It adds an earthy, rooty flavor to the dish.
- Potato starch: Potato starch can be used as a thickening agent and is a great substitute for wheat flour.
- Arrowroot powder: Arrowroot is a keto-friendly alternative to flour that can be used to thicken the gumbo.
- Xanthan gum: Xanthan gum can be used to create a faux-roux, which is a crucial base for gumbo.
In addition to these thickening agents, other keto-friendly ingredients that can be used in gumbo include:
- Cauliflower rice: Cauliflower rice is a popular substitute for traditional white rice in keto dishes. It has a similar texture and absorbs the flavors of the gumbo.
- Meat and seafood: Gumbo typically includes various meat options such as chicken, sausage, shrimp, crab, and oysters. These ingredients add protein and flavor to the dish.
- Vegetables: Keto-friendly vegetables that can be included in gumbo are celery, bell peppers, onion, garlic, and scallions.
- Spices and seasonings: Popular spices and seasonings used in gumbo are thyme, paprika, cayenne pepper, bay leaves, and Cajun or Creole seasoning blends.
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Cauliflower rice substitute
Gumbo is a popular dish, especially in Louisiana, and it can be made keto-friendly. The keto gumbo typically includes chicken, shrimp, sausage, and a variety of vegetables. While traditional gumbo is served with a side of rice, which is high in carbohydrates, cauliflower rice is a perfect substitute to make it keto-friendly.
Cauliflower rice is a popular low-calorie and low-carb alternative to white rice. It has a similar appearance and texture to white rice, making it an excellent substitute in keto diets. It is also a great way to add extra servings of nutrient-dense vegetables to your meals.
To make cauliflower rice, you can either purchase it pre-riced from the produce section of your grocery store or make it yourself by grating or processing cauliflower into rice-sized bits. It is a versatile ingredient that can be used in various dishes, such as stir-fries and keto gumbo.
In addition to cauliflower rice, there are other rice substitutes that you can consider for keto gumbo. These include shirataki rice, also known as "miracle rice," which is made from konjac root and is free from calories, soy, and gluten. Mushrooms are another option, as they have a savory, earthy flavor and are low in carbohydrates. Lentils and wild rice are also low-carb alternatives, offering additional nutritional benefits.
When making keto gumbo, it is essential to consider the other ingredients used. For example, okra is a keto-friendly vegetable with only 4 grams of net carbs per serving due to its high fiber content. However, tomatoes, sausage, and flour-based roux can increase the carb count, so you may want to use them sparingly or find suitable substitutes.
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Creole vs Cajun styles
Creole and Cajun styles of cooking have their distinct differences, and these differences are reflected in their respective gumbo recipes. Both styles use the "holy trinity" of bell peppers, onions, and celery as an aromatic base. However, there are several differences between the two styles, including the use of tomatoes, the type of roux, the consistency of the dish, and the types of meat and vegetables used.
Creole gumbo typically includes tomatoes or tomato-based sauces, while Cajun gumbo rarely includes tomatoes. Creole gumbo is usually made with a lighter roux, resulting in a soup-like consistency with more chunks of vegetables and meat. On the other hand, Cajun gumbo is characterised by a darker roux, giving it a thicker, stew-like consistency with fewer vegetables.
Creole gumbo often features a combination of meat and seafood, such as shrimp, oysters, crab, chicken, and sausage. It also includes okra, which is used to thicken the dish. In contrast, Cajun gumbo typically includes only meat or seafood, with sausage, chicken, and crawfish being common choices. Cajun gumbo is typically okra-free and may include a wider variety of vegetables.
The two styles also differ in terms of their culinary heritage. Creole cuisine is associated with the descendants of upper-class French and Spanish settlers and is considered more refined or "city food". It tends to use a broader range of ingredients and is known for its generous use of butter and cream. In contrast, Cajun cuisine originates from the French-Canadian descendants known as the "Cajuns" and is considered more rustic or "country food". It tends to be simpler, with fewer ingredients but heavier seasoning.
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Okra and file powder
Okra is a keto-friendly vegetable, with only 4g net carbs per serving. Okra is a quintessential Southern ingredient, often used in gumbo to add flavour and thickness. The name "gumbo" is thought to come from an African word for okra, and classic Louisiana gumbos typically include okra.
File powder, also called gumbo filé, is a spicy herb seasoning made from the dried and ground leaves of the North American sassafras tree. It is used in Louisiana Creole cuisine in the making of some types of gumbo, often served over rice. Gumbo filé is thought to have originated from Choctaw, where locals substituted it for okra when it wasn't available. File powder is rarely used together with okra in gumbo.
When making keto gumbo, it is important to consider the other ingredients as well. For example, traditional gumbo is served with a side of white rice, which is high in carbohydrates. A keto-friendly alternative is to use cauliflower rice or shirataki rice instead. Additionally, gumbo typically includes a variety of meats and seafood, such as shrimp, crab, chicken, sausage, or ham, which can be included in a keto gumbo as long as the overall carb count is considered.
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Freezing and storing
Seafood gumbo is a rich and spicy Louisiana-based dish. It is a broth-based meaty soup that freezes well. You can make a large batch and freeze the leftovers to enjoy later. Here is a step-by-step guide to freezing and storing seafood gumbo:
Freezing Seafood Gumbo:
- Cool the hot seafood gumbo down quickly to prevent bacterial growth. Fill a sink with ice water and place the pot of gumbo into it for several minutes, or until it is cool. Replace the ice cubes as they melt.
- Using a paper towel, wipe any gumbo off the rim of the container. Liquid on the rim might prevent a secure lid seal.
- Pour the cooled gumbo into a rigid, freezer-safe plastic storage container. Leave a 1/2-inch space at the top of the container for expansion.
- Press an airtight lid onto the container firmly.
- Press a piece of freezer tape featuring the storage date onto the container as a convenient reference.
- Store the seafood gumbo in a freezer set at 0 degrees Fahrenheit for four to six months.
Storing Seafood Gumbo:
Refrigerated seafood gumbo made with shellfish or chicken is safe to eat for one or two days. Gumbo made with ham or sausage keeps refrigerated for about one week.
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Frequently asked questions
Yes, you can eat seafood gumbo on a keto diet. However, you may need to make some substitutions to traditional ingredients. For example, instead of using a flour-based roux, you can use cauliflower rice or leave out the rice altogether.
To make seafood gumbo keto-friendly, you can use cauliflower rice instead of regular rice. You can also thicken the gumbo with okra and file powder instead of flour.
Keto crackers, keto crab cakes, and coconut flour cornbread are all keto-friendly options that go well with seafood gumbo.
Popular keto-friendly proteins that can be added to seafood gumbo include chicken, duck, oysters, crawfish, crab, and shrimp.
