Chicken Gumbo Soup: Keto-Friendly Comfort Food

Chicken gumbo soup can be made keto-friendly by substituting a few ingredients. Gumbo is a Southern stew that is usually thickened with a flour-based roux and served with rice. To make it keto-friendly, you can use okra, file powder, or cauliflower rice instead of a flour-based roux and rice. Chicken gumbo soup can also include other keto-friendly ingredients such as chicken, shrimp, sausage, and vegetables like onions, celery, and bell peppers.

Keto-friendly thickeners

Chicken gumbo soup can be made keto-friendly by substituting traditional thickeners with keto-friendly alternatives. Here are some keto-friendly thickeners you can use:

Konjac Flour (Glucomannan Powder)

Konjac flour is ideal for thickening gravies, sauces, soups, and other hot dishes, resulting in a beautiful texture. It doesn't cause dish separation when reheated, and you can adjust the thickness by sprinkling it over the dish and stirring. Start with 1/2 teaspoon per cup of liquid, and repeat until you achieve the desired consistency.

Xanthan Gum

Xanthan gum is perfect for providing structure to keto baked goods, preventing them from crumbling. However, it's not suitable for thickening hot dishes like sauces, soups, or gravies, as it can lead to a slimy texture and reheating issues.

Guar Gum

Guar gum is best used in cold applications such as ice cream or smoothies. It's an emulsifier that prevents separation. Avoid using it to thicken sauces or with dairy products, as it may become slimy.

Gelatin

Gelatin is not a thickening agent per se but rather a gelling agent, and it only gels when cold. It's best used in recipes specifically calling for it.

Other Thickeners

Other keto-friendly thickeners include arrowroot powder, okra, and filé (ground sassafras leaves). Additionally, pureeing or simmering the soup over low heat can also help thicken it without adding any extra ingredients.

Okra

Keto-Friendly Okra Recipes

• Keto Fried Okra: This Southern staple can be made keto-friendly by using almond flour and Parmesan cheese as a coating. You can fry it in avocado oil or use an air fryer for a healthier option.
• Low-Carb Okra Appetizer: Try a Japanese-inspired okra recipe by stir-frying okra with eggs, shredded mozzarella cheese, and green onions. This dish is perfect as a side or even for breakfast.
• Low-Carb Okra as a Side Dish: Cut okra into small pieces, coat them with almond flour, and fry them in beef tallow or another suitable oil. This crispy and salty treat is perfect as a keto side dish or snack.
• Okra in Chicken Gumbo: Okra is a key ingredient in chicken gumbo, adding texture and flavor. It is used in both Creole and Cajun styles of gumbo, often paired with tomatoes, sausage, shrimp, and chicken.

Gumbo without rice

Gumbo is a Southern classic, and a melting pot of French, African, Caribbean, and Spanish culture. It is a stew that can be thickened with rice, okra, filé (ground sassafras leaves), or a roux.

A Keto-friendly version of this dish skips the rice and replaces the roux with a low-carb thickening agent like okra, filé, or arrowroot powder. Here is a recipe for gumbo without rice:

Ingredients

• 1/2 cup chopped, raw, yellow onions
• 1 cup chopped celery
• 1 cup chopped green bell peppers
• 1 (11 oz.) smoked andouille sausage, sliced at an angle
• 1 lb. pre-cooked shrimp (I used frozen, pre-cooked which I thawed at home)
• 1 tbsp. low-carb Creole seasoning
• 6 cups chicken broth, no sugar added
• Oil of your choice

Instructions

• In a medium to large soup pot, use 1 tbsp of the oil to saute the onion, celery, and bell peppers until the onions are translucent.
• Add the sausage and shrimp and saute for about 2 more minutes.
• Stir in the arrowroot powder, then add the bay leaves, chicken broth, remainder of oil, and Creole seasoning.
• Bring to a boil and reduce to a simmer.
• Cook for about 10-15 minutes, or until the broth has reduced enough to become slightly thickened from the arrowroot powder.

This recipe yields about 7 cups of gumbo and has only 6g net carbs per cup. Enjoy!

Gumbo with cauliflower rice

Gumbo is a classic Southern dish, often pretty high in carbs. However, there are ways to make it keto-friendly. One way is to use cauliflower rice instead of regular rice. Here is a recipe for gumbo with cauliflower rice that serves 10.

Ingredients:

• 12 oz okra (fresh or frozen, sliced into 1/2-inch rounds)
• 2 tbsp olive oil
• 12 oz andouille sausage (sliced thinly)
• 2 large bell peppers (diced; preferably 1 red and 1 green)
• 1/2 large onion (diced)
• 1/2 cup celery (diced)
• 4 cloves garlic (minced)
• 8 cups chicken broth (reduced sodium)
• 1 14.5-oz can diced tomatoes (with liquid)
• 2 tbsp Cajun seasoning (start with 1 tbsp if you don't want it too spicy)
• 1/2 tsp sea salt (to taste)
• 24 oz cauliflower rice (fresh or frozen)
• 12 oz medium shrimp (peeled and deveined, thawed if frozen)
• 1-3 tsp file powder (optional, for thick gumbo, adjust to desired thickness)

Method:

Saute the okra in a small skillet over medium heat until any slime cooks away, which should take about 5 minutes.

Heat the oil in a large Dutch oven over medium heat. Add the bell peppers, onions, and celery. Saute for 5-8 minutes, until the vegetables are soft. This trio is called the "holy trinity."

Add the sliced sausage and saute for about 5 minutes, until browned.

Make a well in the center and add the minced garlic. Let it sizzle for about 30 seconds, then stir it in with everything else.

Add the chicken broth, diced tomatoes, and sauteed okra. Season with Cajun seasoning and sea salt to taste.

Bring the gumbo to a boil, then cover and simmer for 30 minutes.

Add the shrimp and simmer for 5 minutes.

Add the cauliflower rice and simmer for another 5 minutes, or until the shrimp is opaque and the cauliflower rice is soft.

Remove from the heat. Sprinkle gumbo with file powder and stir until thickened.

Tips:

• If you want this to be a true one-pan meal, feel free to saute the okra in your Dutch oven. It will take a bit more time since you'll have to wait for it to be done before sauteing the veggies in the next step, but you'll save on dishes.
• This keto gumbo can be made ahead and may even taste better the next day. It can be stored in the refrigerator for 2-3 days or frozen for 2-3 months.
• When reheating, be careful not to overheat, or the shrimp will get tough.

Gumbo with chicken

Gumbo is a Southern classic, and it can be made keto-friendly with a few simple substitutions. This recipe will show you how to make a delicious and hearty gumbo with chicken that is sure to satisfy your cravings.

Ingredients:

• 2 tbsp olive oil
• 1 medium onion, diced
• 1 bell pepper, diced
• 2-3 stalks celery, diced
• 3-4 cloves garlic, minced
• 1-2 tbsp Cajun or Creole seasoning
• 6-8 cups chicken broth
• 14.5 oz can diced tomatoes
• 10-12 oz okra, fresh or frozen
• 1-1.5 lb chicken breasts or thighs, boneless and skinless
• 1 tbsp arrowroot powder or xanthan gum (optional, for thickening)
• Salt and pepper to taste

Optional:

• 1-2 bay leaves
• Hot sauce or cayenne pepper, to taste
• 1-2 tbsp tomato paste
• 1-2 cups beef or chicken bone broth
• 8 oz andouille sausage, sliced
• 1 lb shrimp, peeled and deveined
• Gumbo file (sassafras leaves), to taste

Instructions:

• Heat olive oil in a large pot or Dutch oven over medium heat. Add onion, bell pepper, celery, and garlic. Sauté until vegetables are softened, about 5-7 minutes.
• Add chicken to the pot and brown on all sides, about 5 minutes.
• Stir in Cajun or Creole seasoning and cook for another 1-2 minutes.
• Add chicken broth, diced tomatoes, okra, and bay leaves (if using). Bring to a boil, then reduce heat and simmer for 15-20 minutes.
• If using sausage and shrimp, add them to the pot and cook for another 5-10 minutes, until shrimp are opaque and cooked through.
• For a thicker gumbo, mix in arrowroot powder or xanthan gum a little at a time until desired consistency is reached.
• Taste and adjust seasoning with salt and pepper, and hot sauce or cayenne pepper if you like it spicier.
• Serve gumbo in bowls with cauliflower rice or low-carb bread on the side.

Tips and Variations:

• You can use either chicken breasts or thighs for this recipe, depending on your preference.
• If you want to add more protein, feel free to include andouille sausage and shrimp.
• For an even heartier gumbo, you can also add other types of meat, such as duck, crab, or oysters.
• Gumbo file (ground sassafras leaves) can be added as a thickening agent and for a unique flavor.
• If you don't like okra, you can leave it out or substitute it with cauliflower rice.
• This gumbo can be made ahead and frozen for up to 3 months. Simply thaw and reheat when ready to serve.

Frequently asked questions