Gumbo's Keto-Friendliness: A Detailed Breakdown

Gumbo is a Southern classic, a stew that is usually thickened with a flour-based roux. It is often served with a side of rice.

However, this can be made keto-friendly by using okra and file powder or arrowroot powder to thicken the dish instead of a roux, and cauliflower rice instead of regular rice.

Keto-approved thickening agents

A ketogenic diet is one that makes your body burn fats instead of carbohydrates by allowing you to eat enough protein, a lot of fat, and not many carbs in your daily food routine. As a result, it can be difficult to find substitutes for ingredients used in day-to-day cooking.

Konjac Flour

Konjac flour is perfect for thickening soups, sauces, gravies, or any other hot recipes. It maintains a lovely texture and does not separate when reheated after refrigeration. When using konjac flour, always add it in small amounts. Working with just half a teaspoon at a time, sprinkle it over the top of the food and stir briskly until well blended.

Guar Gum

Guar gum is best used in cold recipes like smoothies, ice cream, salad dressings, and dessert fillings. It tends to get slimy when combined with dairy products and does not reheat well, so it is not suitable for hot dishes. Guar gum is said to have eight times more thickening power than cornstarch.

Xanthan Gum

Xanthan gum adds structure when making keto-baked goods and can be used to prevent cookies and bread from crumbling. However, it will become slimy in hot, liquid dishes like sauces, soups, or gravies, so it is not suitable as a thickener for these types of dishes. When using xanthan gum, be sure to use it in small amounts and sprinkle it into soups or sauces a little at a time to prevent clumping.

Cream Cheese

Cream cheese is often used in keto recipes because it adds fat to your diet. It is best used in soups or cream gravies to make them creamier. However, it may take a large amount of cream cheese to thicken a dish, which could lessen the other flavors in the recipe.

Gelatin

Gelatin is an animal-based thickener commonly used in desserts, sauces, and no-bake cheesecakes or pies. It can also be used in bars and cookies to add a chewy texture. When using gelatin, it is important to first dissolve it in water before adding it to your recipe. It takes some time to begin to thicken or set.

Agar Agar

Agar agar is a plant-based substitute for gelatin, derived from seaweed. It is most often used in cold applications like desserts, gelatins, puddings, or sauces but can also be used to thicken soups or sauces if added towards the end of the cooking process and allowed to cool. Like gelatin, agar agar must be dissolved in water before being added to a recipe, and it will thicken gradually over time. It contains about 0.5 grams of net carbs per tablespoon.

Keto-approved vegetables

Vegetables are an essential part of a keto diet, but not all veggies are created equal when it comes to keeping it keto-friendly. Above-ground vegetables are generally lower in carbs and are the best options. Root vegetables, on the other hand, tend to be higher in starch and carbs, so they should be consumed in moderation or avoided. Here are some of the best keto-approved vegetables:

• Spinach: Spinach is extremely low in carbs and can be used in a variety of ways, such as raw in salads, baked into chips, sautéed, or creamed.
• Lettuce: All types of lettuce are good options for keto diets. They are low in carbs and can be used as a base for salads or wraps.
• Asparagus: Asparagus is filling, nutritious, and very low in carbs. It pairs well with high-fat sauces such as hollandaise or béarnaise.
• Avocado: Technically a fruit, avocados are loaded with nutrients and healthy fats. They can be sliced, mashed, or used in recipes like guacamole.
• Cucumber: Cucumbers are a good source of vitamin K and are low in carbs. They can be enjoyed as a snack with full-fat dip or added to salads.
• Zucchini: Zucchini is rich in vitamin C and other nutrients. It's a versatile vegetable that can be used in dishes like zucchini fries or zucchini chips, or spiralized to make keto pasta.
• Kale: While kale has slightly more carbs than spinach, it is a flavorful and nutritious addition to salads, chips, or as a base for dishes like pasta.
• Broccoli: Broccoli is a popular vegetable that is high in vitamin C and other nutrients. It can be steamed, fried, roasted, or added to dishes like casseroles or stir-fries.
• Cauliflower: Cauliflower is a versatile vegetable that can be used as a base for dishes like cauliflower rice or mashed cauliflower. It's also great in soups or stir-fries.
• Cabbage: Cabbage can be enjoyed raw or cooked and is a good source of potassium, calcium, and phosphorus. It's a versatile vegetable that can be sautéed, stir-fried, or used in dishes like cabbage rolls.
• Brussels sprouts: These mini cabbages are a good source of potassium and phosphorus. They can be enjoyed roasted, steamed, or added to dishes like casseroles.
• Celery: Celery is very low in carbohydrates and is a good source of calcium and potassium. It can be enjoyed as a snack or added to salads or soups.
• Bell peppers: Bell peppers are delicious raw or cooked and are a good source of vitamins and antioxidants. They are great in salads, stir-fries, or stuffed with a keto-friendly filling.
• Green beans: Green beans are a good source of vitamin C and vitamin K. They can be enjoyed steamed, roasted, or added to dishes like casseroles.

When following a keto diet, it's important to focus on non-starchy vegetables and be mindful of your portion sizes. Even some keto-approved vegetables can add up in carbs if consumed in large quantities.

Keto-approved proteins

The ketogenic diet is a high-fat, low-carb approach to eating that has gained popularity in recent years. While it may be challenging to adjust to this new way of eating, the keto diet accommodates a wide variety of nutritious, tasty, and versatile foods. Here are some keto-approved proteins to include in your diet:

Animal Proteins

Animal proteins such as eggs, beef, pork, poultry, and seafood are low in carbs and suitable for the keto diet. Salmon, sardines, and other fatty fish are excellent choices as they are rich in omega-3 fats, which have been linked to improved insulin sensitivity. Meat and poultry are considered staple foods on keto and are rich in B vitamins and minerals. Eggs are also an extremely healthy and versatile protein source, with each large egg containing less than 1 gram of carbs.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also nutritious, high-protein options that can be enjoyed in moderation on keto. Cream and half-and-half are popular choices for coffee or cooking and are very low in carbs. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Nuts and Seeds

Nuts and seeds are healthy, high-fat, and low-carb foods that can be easily incorporated into the keto diet. Some of the best options include macadamia nuts, walnuts, pecans, Brazil nuts, and almonds. These nuts are not only delicious but also packed with fibre and various vitamins and minerals.

Plant-Based Proteins

While the keto diet is typically associated with animal proteins, there are plant-based options that can be enjoyed as well. Pea protein and hemp seed protein are excellent choices and can be easily added to smoothies or shakes. Additionally, unsweetened plant-based milk, such as soy milk and almond milk, can be used in coffee or recipes to increase your protein intake.

Collagen and Bone Broth

Collagen and bone broth are excellent sources of protein that are becoming increasingly popular in the keto community. Collagen peptides are easily dissolvable and can be added to coffee, tea, or smoothies. Bone broth, made from simmering animal bones, is rich in protein and minerals and can be enjoyed as a warm beverage or used as a base for soups.

Protein Powders

If you're looking for a convenient way to boost your protein intake, consider adding a keto-friendly protein powder to your diet. Look for options made with whey, casein, whole-egg, or beef protein. Avoid egg-white protein, as it lacks the fat necessary for the keto diet. Some recommended brands include Legion Whey+ and Ketologie Collagen Keto Shake.

Keto-approved spices

A ketogenic diet does not have to be tasteless and boring. While it is true that many sauces, spice mixes, and seasonings are loaded with carbs and sugars, there are plenty of keto-friendly spices to choose from. Here are some keto-approved spices to stock your kitchen with:

Dried Herbs and Spices

Dried herbs and spices are a great way to add flavour to your keto meals. Some of the lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger. Other keto-safe options include oregano, paprika, cumin, and cayenne, but these should be used in smaller amounts.

Garam Masala

Garam masala is a traditional Indian blend of savory spices that can add an aromatic flavour to your dishes. It is typically made with coriander, cumin, cardamom, cloves, black pepper, cinnamon, and nutmeg. Garam masala can be added to chicken, meat, fish, soups, or sprinkled on top of your meals.

Taco Seasoning

Taco seasoning is a great option for adding a kick of flavour to your keto meals. While many store-bought options are high in carbs due to added sugar and starch, you can easily make your own keto-friendly version at home. A typical homemade taco seasoning includes chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper.

Chinese Five Spice

Chinese Five Spice is a traditional Chinese blend of sweet and spicy seasonings, typically containing cinnamon, cloves, fennel, anise, and Szechuan peppercorns. It pairs well with Asian dishes and can also be used as a dry barbecue rub.

Adobo Seasoning

Adobo seasoning is a Latin American spice blend that usually includes garlic powder, onion powder, oregano, salt, and pepper. You can easily make your own at home or buy it in stores. Adobo seasoning is perfect for adding flavour to chicken, pork, and fish.

Everything Bagel Seasoning

Everything Bagel Seasoning has become a popular choice for keto dieters. This seasoning typically includes white and black sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onions. It can be purchased or made at home and adds a delicious flavour to a variety of dishes.

In addition to these blends, single spices such as mustard seed, cumin, mace, coriander, poultry seasoning, garlic, cinnamon, chili powder, onion powder, turmeric, salt, and pepper are all keto-approved. So, don't be afraid to experiment with different spices and create your own keto-friendly blends to enhance the flavour of your meals.

Keto-approved side dishes

Gumbo is a Southern classic, and while it is not traditionally keto-friendly, it can be made keto-approved by substituting the flour-based roux with okra and file powder, and using cauliflower rice instead of regular rice.

• Cauliflower fried rice: A low-carb alternative to traditional fried rice, this dish transforms cauliflower into a fluffy, rice-like texture while eliminating the typical cauliflower flavour and smell.
• Mashed turnips: A delightful alternative to mashed potatoes, with a creamy, fluffy, and buttery texture that pairs well with gravy or extra butter.
• Cheesy Brussels sprouts: Brussels sprouts fried to a crisp and baked in a luscious, cheesy sauce made from sharp cheddar and nutty gruyere, topped with crunchy bacon bits.
• Keto green bean casserole: A savoury comfort food made from scratch without flour or canned ingredients. It features a homemade cream of mushroom and a layer of crispy fried onions.
• Lemon garlic kale salad: An effortless, flavour-packed side dish with simple ingredients like kale, toasted almonds, parmesan, and a zesty lemon-garlic dressing.
• Keto antipasto salad: A keto dieter's dream, loaded with Italian meats, cheese, veggies, and olives.
• Keto coleslaw: A great side dish for BBQs or potlucks, or when feeding a crowd while trying to stay low-carb.
• Avocado cucumber salad: A delicious keto salad, especially if you're a fan of guacamole. It's a great BBQ side dish.
• Keto macaroni salad: A creamy version of the classic macaroni salad, made with shirataki noodles and crisp vegetables dressed in a light mayonnaise dressing.
• Keto cauliflower mashed potatoes: Thick and creamy keto mashed cauliflower, full of flavour from butter, cream cheese, parmesan cheese, and chicken broth.
• Low-carb keto potato salad: A perfect keto side dish for summer, this "faux-tato" salad is more like a potato salad without the potatoes!
• Cheesy keto basil zucchini: A delicious way to use up your summer zucchini harvest, packed with basil and garlic.
• Keto sage and pumpkin biscuits: Buttery sage pumpkin biscuits are a great side dish for a hearty stew or creamy casserole during the colder months.
• Easy flaky keto biscuits: Flaky, tender keto biscuits that are easy to make and don't require a ton of ingredients.
• Keto chaffle stuffing: A low-carb, savoury dressing to accompany your holiday turkey.
• Keto cornbread: A simple, 5-ingredient keto cornbread recipe that can be made in less than 10 minutes without an oven.
• Keto maple mustard green beans: A keto side dish to be enjoyed any time of year, but especially during the holidays.

Frequently asked questions