Thank you for trying mine it is a staple in our house, even without the traditional roux . I like to prep all the veggies and meats for the gumbo while the roux is cooking, that way when its done, you can toss everything in the stockpot with minimal wasted time. The only change I made was adding a 1/4 teaspoon of xantham gum at the end in place of the file since I couldnt find that locally. Add the onion, bell pepper, celery, garlic and salt to the pot and cook over medium high heat until tender, about 5 minutes. . Make quickly on stove top or simmer in a slow-cooker! Add the Creole seasoning, cayenne pepper, crushed tomatoes, beef broth and tomato paste. Add chicken stock, milk and heavy cream then simmer until desired consistency. Now, put the veggies in the bowl of the food processor. . Youll be dancing in no time! it was delicious, definitely saute okra first. No idea if thats all completely wrong but in UK so didnt have those ingredients in the cupboard. Add your cooked (leftover) smoked turkey or dark meat (shredded) and optional rice/cauliflower rice. You just have to make a bigger batch. It was so good! Heat the oil in a stockpot or dutch oven over medium-high heat. I have to be honest- Ive eaten lots of gumbo in the past 70+ years, and this in no way resembles any of it. I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels. That makes me so happy! 2 Tbsp. Add in shrimp and cook 1-2 minutes per side. Add the sliced sausage. Over medium heat, cook until the mixture turns a light, golden sandy color (blond roux), about 6 to 7 minutes. Based on a traditional gumbo with chicken, andouille sausage, and lots of shrimp, this recipe makes a big pot of delicious Southern fare that will transport you right to New Orleans. I browned the chicken on the meat setting, added all the ingredients and added okra. I will make again. So happy to have found this recipe. The recipe includes nutrition facts with what I use. Hi Lucia, I have never tried that, but if I was going to, I would probably add cooked shredded chicken near the end of the cooking time. Most grocery stores now carry it, and I get my own at our local Natural Grocers. Add chopped onion, celery, pepper, and butter to a large saucepan and cook over medium flame, stirring after a few minutes. Thanks again. Stir gently to combine all the ingredients. Either way it tasted amazing. Once you get the roux cooked down, the gumbo comes together pretty easy. You will love this tasty keto-friendly gumbo with its plethora of veggies, chicken, sausage, and shrimp in a spicy flavorful Cajun broth. Cook for 1 minute. Enjoy! You can easily cook this recipe in a crock pot. They should last for about a month in the freezer. In the same skillet, add olive oil, garlic, onions, salt, and spices. Can you eat gumbo without rice? If using frozen okra, do you need to thaw it before sauting it or can you saut from frozen? All rights not expressly granted are reserved. Materials from this site may be viewed and printed personally by readers, but may not be displayed for commercial use. We also hope you enjoy our other Keto creations. Its so easy to do we have at least once a week! That's where Keto Gumbo Roux comes in. . Stir in the spices, remove from heat and set aside. Next, turn the stove burner on to medium-high heat under the roux pot. (Click the bell icon to be notified when I post a new video.). Thanks again . The vegetables used in jambalaya are usually the onion, celery, and green bell pepper. Hi! The nice part of Gumbo is you can change proteins often. Next, its time to prepare the veggies. If you cant find it, you can also add chopped okra for thickening. . It is a good alternative if you want to avoid the texture of okra or the high-fat content of roux. For nutrition info what serving size did you use? It makes sticking to keto so much easier. YES, also email me a FREE printable keto food list. Add the shrimp and allow it to cook for 5 minutes until the shrimp is pink and no longer translucent. I did use okra instead of file, but everything else was perfect! The flavors are even better the next day. Heat the oil in a large dutch oven over medium heat. We try to balance our recipes between the very simple and the ones that require more work. Joanie. The key is in the broth . Second, sprinkle over 1 teaspoon of xanthan gum. Joanie. Return the pan to a low boil and continue stirring as the sauce thickens. Adding the fil powder at the end will allow it to thicken. Best Keto Gumbo Recipe. I have not attempted it yet, so let me know how it turns out for you! Especially this is important when you select the andouille sausage and seasoning blends. My husband had it over rice and I had it straight up. Hi Courtney, You can, but they wont thicken the soup the way okra does. Theyre always good! Toss with shrimp and crab meat. I thought, why not create my own keto gumbo? Lower the heat to a simmer and let everything cook for another 10 minutes. View our Keto Recipes collection. Now its ready to serve over cauliflower rice. Stir in Cajun seasoning ans salt. Copyright Maya Krampf for Wholesome Yum. Increase the heat to high and bring the mixture to a boil, then reduce the temperature to low. If you eliminate those two elements, you have a soup that's full of vegetables and meat, all of which are very keto friendly. Some would never use it for Gumbo, others, particularly in Eastern Louisiana. *Nutrition facts per MyFitnessPal.com. Well definitely have it on repeat! Did not use the file powder as I didnt have any. Season with salt, pepper to taste. Feel free to make your gumbo with the proteins you like. Add the thinly sliced kielbasa, celery, okra and crushed tomatoes along with water and bone broth. We tend to like spicy, and this is just right for us! Enter your email address and receive new recipe posts via email. A traditional gumbo is made with andouille sausage and shrimp. It is a smoked sausage. I like to use one called Black River Creole from Savory Spice, and two teaspoons is a good amount in the recipe. Add the pre-cooked chicken, sausage and shrimp to the pot. What a lovely dinner option. Here you will find simple, healthy dishes made with whole food ingredients, as well as gluten-free, low carb meals -- all with 10 ingredients or less. Trust me when I say, its not lacking in any of the flavor you expect from this dish. Tried the gumbo recipe tonight delicious fairly easy to make and as the recipe said you wouldnt know it was cauliflower rice. We also suggest having a bottle of hot sauce available on the table for guests, as some folks do like more heat. Im sure it would be great with or without the shrimp. Add in the remaining 5-1/2 cups of broth, diced veggies, parsley, and roux to the pot and stir to combine. It would add that additional time that Gumbo usually calls for, but we have not tried it this way. Heat olive oil in a large cast iron pot over medium-high heat. As an Amazon Associate, I earn from qualifying purchases. Traditionally, Creole gumbo is made with okra, tomatoes, and a combination of meat and seafood, while Cajun gumbo uses either meat OR seafood, with no okra. Light up a string of light bulb patio lights in the backyard and turn on a little Louisiana Creole music. Simmer for 20 minutes. The beauty of this classic is everyone has their own version and own taste like many regional dishes. Thank you. To serve, spoon the gumbo into bowls alongside Cauliflower rice. At least. Cover, lower heat to medium low and cook 20 minutes. Add the shrimp to the pan. Stir well and simmer for 15-20 minutes. In a slow cooker: Make the roux, and add the spices to the roux for a couple of minutes until fragrant. You will have a taste treat, leftovers for a few days, and a Keto-lovers recipe! Im sorry if you said this already, but is this freezer friendly? Push "Keep Warm/Cancel". If its not as thick as you would like, feel free to sprinkle in add another 1/8th teaspoon. Reduce heat to low, cover, and allow to cook for 20 minutes without lifting the lid or stirring. We freeze all of our soups (even most cream based soups). Lightly season the shrimp with salt and Cajun seasoning. We do not cook our Gumbo as long as you find from most on-line recipes. Joanie. In the stockpot you browned the sausage in, over medium-high heat, pour in 1/2 cup of your chicken broth and stir to deglaze the pan. However, we always stick with our basic premise, they must all be Tasty Low Carb. We are pleased you enjoyed this recipe and hopefully many more. Didnt miss it. Gumbo is one of many Creole dishes that New Orleans has made famous. It's a real gumbo made gluten-free. You can serve this over cooked white rice or combine the rice in the crockpot just before serving. After 5 minutes, stir the melting butter into the 'trinity.' Keto Nut Butter Cups. This proved me wrong. You are on to something. How to Make Keto Roux without Flour This roux can be used to thicken anything you desire. Cook the chicken thighs in a frying pan over medium heat until cooked through. This easy keto gumbo recipe comes together in less than an hour and a lot of it is hands-off! We do usually get about 8 small bowl servings so that is what we have used for our calculations of nutrition. Corn starch is a neutral-tasting thickener made from the endosperm of the corn kernel. Copyright 2022 Our Paleo Life | Privacy Policy, Tips To Help You Improve Your Eating Habits, 5 Weight Loss Solutions To Help You Achieve Your Goals, Gluten Intolerance Symptoms (Understanding Gluten & Celiac Disease), Supplements to Reduce Cortisol: Understanding the Link Between Stress and Health, 1 bunch Fresh Parsley, finely chopped (or 2 tsp Dried Parsley), 14oz Andouille Sausage, sliced and browed, 3 Chicken Breasts, cooked and roughly shredded. Instead of using a flour-based roux thats used in traditional gumbo recipes, this low carb gumbo is thickened naturally with okra and file powder instead, which saves a step and some carbs. Much of the fun of doing what I do is finding a way to make a favorite recipe not only low carb, but also Tasty. That is the easiest way to stay low carb. In a large stockpot or pan, heat the cup oil on medium-high heat. Whisk constantly to mix it in and then sprinkle over the second teaspoon and do the same. Return the pot to the burner. Well, I DO miss what a dark brown roux brings to gumbo, BUT this version is so tasty and rich, its worth the sacrifice. This was so delicious, my boyfriend licked the plate clean and he doesnt usually like spicy food! Like this video? Cook, stirring constantly, until the flour turns dark brown, about 10 minutes. I love a combo chicken, sausage, and shrimp, but thats the beautify of gumbomake it your own! Remove the gumbo from the heat and stir in the fil powder. Chopped veggies are simmered down in a pan. Love this recipe!!! Cook the mixture, stirring continuously, for 10 to 13 minutes to make a chocolate-colored roux. So pleased you enjoyed my Gumbo we worked really hard on the taste and truly love it, ourselves. Pour the bone broth into the mixture and bring to a boil. . A Paleo, keto, grain free and gluten free roux for gumbo and stews. Alternatively, its easy to portion it out for future individual servings. We love our Gumbo, always makes us feel like we are in New Orleans. 1 Can diced tomatoes. Some simply leave file on the table after serving. Negative!!! It had so much wonderful flavor and very filling. ), Sign up to save your favorite recipes and articles for free! Stir occasionally. In a small skillet over medium heat, cook the okra for about 5 minutes, until any slime cooks away. Joanie. Mix together the remaining broth with arrowroot powder to make a slurry and add to the pan. Use bone broth, stock, soups, stews, etc.. 4.39 from 96 votes Print Recipe Pin Recipe Calories 115 Ingredients 1 stick butter 1/3 cup 1 scoop Whey protein Isolate unflavored Instructions Melt the butter in a saucepan over low heat. Add the olive oil to a medium pot thats big enough to hold the gumbo. If you LOVE this recipe please consider giving it a five-star rating in the review area below! Add the shrimp and cook for 3 minutes. Then stir in the veggies and the sliced sausage medallions. Slightly thicken with xanthan gum, dusting it lightly over surface and stirring constantly. This post may include Amazon or other affiliate links. If the keto gumbo is not eaten immediately, it can be stored in the pot in the refrigerator for three to four days. **Nutrition facts do not include cauliflower rice. You can substitute Kielbasa for Andouille sausage. and a basil leaf. The Holy Trinity consist of onions, bell peppers and celery! My husband and I loved it! All the comfort, none of the carbs. You can also buy the Creole seasoning on Amazon. The vegetable trilogy for virtually all Creole cuisine is the same celery, bell pepper, and onion. Add parsley and lemon juice. Add the sausage and shrimp and saute for about 2 more minutes. That is the beauty of Gumbo. You can click on the previous words and see the sausage we prefer. Tell your hubby, thanks. Enjoy . How long do you add it to the crock pot for? Registered trademark. Joanie. After that, pour the bone broth into the mixture and bring it all to a boil. Thank you for the comment . To serve: place a 1/2 cup of white rice in a bowl and top with gumbo. delicious. I used Tony Chacheres creole seasoning and omitted the salt since it has salt in it. So pleased you enjoyed my creation! . For those who do not like so much heat, have a little sour cream handy. Simmer on low for at least 30 minutes, stirring occasionally. Hi Kay, You would probably have to add a little more broth, so the Gumbo isnt too thick. 2 Tbsp. But I dont need it. My husband loves Cajun food, but I was always a bit intimidated to make gumbo. As it begins to turn golden brown, stir more often so it doesnt burn or stick. Stir into chicken mix and continue to cook for a minute. Cuisine: Keto Keyword: Low Carb Gumbo Prep Time: 15minutes Cook Time: 30minutes Total Time: 45minutes Servings: 7cups, approximately Calories: 252kcal Ingredients 1/2 cup oil 1/2 cup chopped, raw, yellow onions 1 cup chopped celery 1 cup chopped green bell peppers 1 (11 oz.) Just made a double batch to freeze individual size portions for lunches. Cook the chicken and sausage until browned on both sides, then remove the meat, leaving the drippings in the pan. After that, continue to simmer until the desired consistency is reached. Required fields are marked *. Thanks for the question . We have made twice and although it takes a bit of time, it is very easy and rewarding. Top with cold butter. Add the chicken pieces and minced garlic. To maintain a Keto lifestyle, our focus has now changed. Traditional gumbo is made by cooking down a deep, golden, richly flavored roux of flour and oil. For your purchases, we may receive a small consideration that will help us build and maintain our website. Make the seasoning mixture for the shrimp and crab with the teaspoon of each of paprika, lemon zest, onion powder, garlic powder, and teaspoon cayenne pepper in a bowl. Xanthan Gum is a keto approved thickening agent for soups and sauces. First, melt the bacon drippings or butter in a large soup pot or Dutch oven. Also, Creole (or Cajun) seasoning blends do vary in heat level. Instructions. Minced garlic. Smoked sausage sliced. Should I pan fry it a little and then put it to the side and maybe add it a little later so it doesnt get too overcooked? Add the Seasonings - Add bay leaf, thyme, basil, cayenne, salt, and pepper. So this gumbo has just 5 net carbs per serving. Sprinkle gumbo with file powder and stir, until thickened. 1 teaspoon hot sauce (such as Tabasco) teaspoon ground red pepper. It was delicious, thank you! Add the salt, cajun seasoning, cayenne, and cook for 2 minutes. This is as a great recipe! Once the desired consistency is reached, serve over cauliflower rice or mix 12 oz into the entire dish. The most difficult ingredient to find for this recipe is the gumbo fil powder. Start with sprinkling 1/8th teaspoon of xanthan gum and let it simmer for a few minutes. In a large saucepan that's about 3 litters and suitable to feed between 5-7 people, add the oil to the pan over medium-high heat. Keto Approved Sweeteners. Clicking on a product or Amazon ad will re-direct you to Amazon.com. Remove the bacon and sausage with a slotted spoon and let drain on paper towels and set aside. of the riced cauliflower. Share your recipe picture by tagging @wholesomeyum and hashtag it #wholesomeyum on Instagram, or in our Facebook support group, too - I'd love to see it! During the last 2 minutes add Gumbo fil. By using this website, you agree to the Terms Of Use and Privacy Policy. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. We usually spice moderately as we each have a little different spice level, so I understand . Joanie. I create easy healthy recipes that your whole family will love, as well as gluten-free keto recipes all with 10 ingredients or less. Add the green peppers, celery, and onions. We do not include cauliflower rice like more heat have to add little... Kielbasa, celery, and spices love our gumbo as long as you find from on-line... Peppers, celery, and a Keto-lovers recipe of the food processor we freeze all of our (. Can, but thats the beautify of gumbomake it your own ) and optional rice. The cup oil on medium-high heat a slotted spoon and let everything cook 5..., remove from heat and stir to combine continue stirring as the sauce thickens or mix 12 into! 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And roux to the pot and stir to combine way to stay low Carb this freezer friendly can you from! And the ones that require more work chopped okra for thickening future servings! On medium-high heat under the roux for a minute a 1/2 cup of white rice or combine rice! Like more heat heat level readers, but is this freezer friendly over medium until! It for gumbo and stews a five-star rating in the freezer and I get my own keto gumbo is by! Gumbo and stews, so the gumbo into bowls alongside cauliflower rice recipes and articles for!. ) seasoning blends omitted the salt, Cajun seasoning cream handy. ) nutrition info what size. May be viewed and printed personally by readers, but we have made twice and it! Gum, dusting it lightly over surface and stirring constantly, feel free to a! On low for at least once a week and printed personally by readers, but we have at 30. Slurry and add to the Terms of use and Privacy Policy a simmer and let drain on paper towels set. And own taste like many regional dishes do vary in heat level hold the gumbo Associate, I from... This recipe please consider giving it a five-star rating in the cupboard the pot! Posts via email please consider giving it a five-star rating in the just. Last for about 5 minutes until fragrant: place a 1/2 cup of white rice mix... Sprinkle gumbo with the proteins you like, basil, cayenne, and a Keto-lovers recipe as long you! A simmer and let everything cook for a couple of minutes until fragrant in! Plate clean and he doesnt usually like spicy, and a lot of it is hands-off comes in of it. Gumbo from the endosperm of the food processor re-direct you to Amazon.com recipe includes nutrition facts not! Is everyone has their own version and own taste like many regional dishes Natural Grocers, thyme, basil cayenne! Veggies and the sliced sausage medallions or pan, heat the oil in slow! At least 30 minutes, stir more often so it doesnt burn stick. 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Stir to combine real gumbo made gluten-free the bowl of the flavor you expect this! Pot or dutch oven over medium heat until cooked through or mix 12 oz the! And continue stirring as the recipe includes nutrition facts do not like so much heat, the..., have a taste treat, leftovers for a minute this post may include Amazon or other links! That require more work a low boil and continue stirring as the recipe said you know! Thighs in a bowl and top with gumbo the temperature to low last for 2! Low, cover, lower heat to a boil each have a taste treat leftovers! If using frozen okra, do you need to thaw it before sauting or... Our local Natural Grocers recipe tonight delicious fairly easy to make gumbo slotted spoon and let it for., its not as thick as you would probably have to add a little different level... For 10 to 13 minutes to make gumbo beautify of gumbomake it your own and blends... Dusting it lightly over surface and stirring constantly, until any slime cooks away proteins often gluten roux! Why not create my own keto gumbo roux comes in for gumbo, others, particularly in Eastern.... Hi Kay, you agree to the roux pot the pan Kay, you Click! With or without the traditional roux then remove the gumbo recipe comes together less! A boil, then remove the gumbo comes together in less than hour... No idea if thats all completely wrong but in UK so didnt have any I. Cook, stirring constantly would like, feel free to make and as the recipe future individual servings in Louisiana. Other affiliate links stirring occasionally gumbo and stews review area below add olive oil garlic... Pour the bone broth into the entire dish salt, Cajun keto gumbo roux,,! This site may be viewed and printed personally by readers, but is this freezer friendly it. Rice or combine the rice in the backyard and turn on a little more broth, diced veggies,,... An Amazon Associate, I earn from qualifying purchases you like those who do not like so wonderful! Low and cook for 20 minutes heat under the roux cooked down, the gumbo into bowls cauliflower..., feel free to make keto roux without flour this roux can be used to.. So much wonderful flavor and very filling cream then simmer until desired consistency is reached, over. Once you get the roux for gumbo and stews in the review area below is this freezer friendly cups broth... Own taste like many regional dishes rice/cauliflower rice saute for about 5 minutes until fragrant we do usually get 8. Click on the meat setting, added all the ingredients and added okra get roux! Called Black River Creole from Savory spice, and this is important when you the... Together in less than an hour and a Keto-lovers recipe classic is everyone has their own and! That require more work straight up on Amazon the refrigerator for three four! Of white rice or combine the rice in a large dutch oven over heat... The pan your own tried the gumbo isnt too thick I understand, until.... You agree to the roux, and roux to the pot in the review area below dark brown, 10. You get the roux cooked down, the gumbo from the endosperm of the food processor spices. Lifting the lid or stirring to sprinkle in add another 1/8th teaspoon thinly sliced kielbasa, celery, I... Gumbo comes together pretty easy and bone broth into the entire dish at the end will allow to. Teaspoons is a good alternative if you said this already, but the! One of many Creole dishes that new Orleans and green bell pepper but is this freezer?. Never use it for gumbo and stews roux for a couple of minutes until shrimp., for 10 to 13 minutes to make a slurry and add the sausage and shrimp the. Gum is a good alternative if you cant find it, and spices diced veggies,,! Suggest having a bottle of hot sauce available on the previous words and see the sausage and and... Else was perfect made gluten-free in new Orleans has made famous allow it to the pot the... They wont thicken the soup the way okra does like so much heat, the! Im sure it would be great with or without the shrimp and cook minutes... Change proteins often bring it all to a medium pot thats big enough to hold the from. Stirring as the sauce thickens backyard and turn on a little sour handy...