How long do you add it to the crock pot for? Cook the mixture, stirring continuously, for 10 to 13 minutes to make a chocolate-colored roux. Cover the pot with a lid and let it simmer for 30 minutes. Heres how we make it: TIP: If you want this to be truly a one-pan meal, feel free to saute the okra in your dutch oven. However, if youre calculating macros and I always advise figuring your own facts with the exact ingredients you use in the recipe. . we like a little spice also. Keep the heat low and add some red wine. Well definitely have it on repeat! In a heavy-bottomed stock pot or Dutch oven, combine oil and flour over medium heat. Its a thick stew with lots of veggies and meats to make it quite substantial as a meal, even without the rice. If you prefer this approach, try our cauliflower rice either Spanish Style or just a simple stir-fried white cauliflower rice. HOLY MOLY! Cook for 1 minute. Sprinkle over 1 teaspoon of xanthan gum. You won't use equal parts fat and xanthan gum. Stir in tomato paste. Next, simmer the gumbo on low for at least 30 minutes, stirring occasionally. . 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.) What a lovely dinner option. If you can't find it locally, Amazon offers a variety of options. Set aside. Tomato paste. We'd LOVE for you to share a link with photo instead. Yes, okra is a keto-friendly vegetable. Continue to stir constantly. Joanie. Start with sprinkling 1/8th teaspoon of xanthan gum and let it simmer for a few minutes. Omitting them would reduce the carbs. Add the sliced sausages back in the pan with the onions. . You will notice the flour beginning to brown. The key is in the broth . Joanie. InstantPot Cauliflower Soup with Crispy Sausage, Quick Crockpot Cheesy Chicken & Broccoli Soup, https://fitmomjourney.com/keto-gumbo-slow-cooker-thms-low-carb-paleo-ketogenic-whole30/, 22 Keto Slow Cooker Recipes Perfect for Low Carb Meal Planning, 22 Insanely Delicious Keto Soup Recipes for Weight Loss: Best of Low Carb Soups - Word To Your Mother, 28 Kick Ass Keto Slow Cooker Meals - Dietingwell Keto, 22 Delicious Keto Soup Recipes! I also only used 1 tbsp of Cajun seasoning. Log in. But Jambalaya is cooked more quickly and you rarely stir the dish (similar in technique to a paella). Once the butter begins to bubble slightly, add the flour and stir with a wooden spoon or heatproof spatula to form a smooth paste. It is one of our favorites and great for our Keto/Low Carb journey. Feel free to make your gumbo with the proteins you like. . 10. Sounds delicious! Pour the bone broth into the mixture and bring to a boil. I usually double it also so we have some for the next day. After that, continue to simmer until the desired consistency is reached. . 2 teaspoons kosher salt. It is a true 5 out of 5 recipe. This easy keto gumbo recipe is a Southern classic made low carb. Now, due to many circumstances, Ive had to cancel a trip I had planned for this fall to Lafayette, Louisiana. Ingredients 1lb chicken thighs lb. This is delicious. Ive been on the keto kick, and been batch cooking anything keto friendly and freezing. . That being said, you could add all of the ingredients, except for the shrimp, in a crock pot and simmer on low for 4 hours. My husband and I loved it! My husband is still raving about it. Increase heat to medium and cook for 10 . Yes, you can definitely eat gumbo without rice. Toss with shrimp and crab meat. Ive been missing gumbo on a low carb lifestyle, and this really hit the spot! Thanks for sharing. We usually never have that much leftover when we make it since it is also so delicious the next day (the flavors really meld together). Divide it equally into 8 small freezer bags. This was SO good and easy!! 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. Cook the chicken and sausage until browned on both sides, then remove the meat, leaving the drippings in the pan. Mix together and the pour in the 4 cups of broth. 10 ingredients or less. Joanie. I cant even tell the cauliflower is in there, but I usually like my rice separate from my gumbo. This is more like a creole! A melting pot aptly describes the cuisine of New Orleans. Doing the calculations would yield about 12-16 ounces per servings. It helps to thicken the gumbo as well, just like regular rice. This recipe has a gluten-free roux and is filled with healthy and low-carb ingredients such as onions, bell peppers, green onions, celery, garlic, butter, and oil. We dont use a roux to thicken the soup to avoid the extra carbs, so the fil is necessary for thickening. Add the gluten-free flour and whisk until smooth. Simmer for 5 minutes again, until shrimp is opaque and cauliflower rice is soft. . I was surprised at how authentic and fantastic this came out without using flour to make a roux. Amount per serving. This recipe takes us back we love it! oysters (between 2 dozen and 3 dozen) Joanie. Tap underlined ingredients to see where to get them. This site, including all text, images, and other content in the site is the property of tasty-lowcarb.com. In a pinch: Corn starch. Great recipe, one exception. it was delicious, definitely saute okra first. Enjoy! Do you add all ingredients except the shrimp? P.S. Mix in the file gumbo powder and Worcestershire sauce (if using) and then the raw shrimp. Next, its time to prepare the veggies. We love the recipe and the ingredient blend is perfect very authentic. Prepare all Gumbo ingredients ahead of time (cooking the chicken and shrimp, browning the sausage, and dicing the veggies). Thank you. Im allergic to shrimp.). The rice absorbs the liquid and serves to thicken the Jambalaya. I made your jambalaya a couple of years ago- very authentic! Also, Creole (or Cajun) seasoning blends do vary in heat level. Thank you so much for the kind comment . #ketodrinks #lowcarbcocktails #ketococktails #ketorecipes #lowcarbdiet #lowcarblife https://www.tasty-lowcarb.com/low-carb-ward-8-cocktail/, LOW CARB OAXACA OLD FASHIONED The classic cocktail with a Southwestern spin - Mezcal! The biggest trick to using xanthan gum versus a starch or flour is to use just a little bit! oil for about 5 minutes on medium heat, stirring constantly. The darker the flour, the darker the gravy. Negative!!! Step 7 . 2 Tbsp. I used three large tablespoons of creole seasoning and it was a tad too spicy for my husband, but I could have thrown a couple more in and been happy. The two of us had a fabulous time exploring the city, experiencing the obligatory swamp tour, and driving by the old mansions. Gumbo is one of many Creole dishes that New Orleans has made famous. Salt, peppers, garlic, oregano, thyme, and most most important bay leaves, whole ones. You would stir occasionally so the flavors all meld together. Add the shrimp, crab, parsley and fil powder. Melt remaining 3 tablespoon grass-fed butter over heat. . The shrimp could go in 6 minutes before serving. Is Gumbo Keto Friendly? Instructions. (You'll also get free recipes via email.). . Joanie. - + servings Ingredients cup canola or avocado oil 2 teaspoons xanthan gum plus more 2 cloves garlic Wholesome Yum is a food blog for healthy recipes and keto recipes. Enter your email address and receive new recipe posts via email. But I dont need it. It is one of our favorite recipes and reminds us so much of New Orleans. My husband had it over rice and I had it straight up. Instructions. Add in almond flour and whisk continuously until the color become brown. * Roux recipe adapted from A Sprinkling of Cayennes Trinity Roux. . . This gumbo uses fil powder as a thickener, and is served with cauliflower rice, or on its own, to eliminate the biggest sources of carbs in the original version. Thanks for a great Keto Gumbo recipe! My Gumbo recipe will freeze well. Saut until chicken thighs are browned (5 minutes). Heat the oil in a stockpot or dutch oven over medium-high heat. That flour method definitely wasnt going to work for a low carb recipe. Light up a string of light bulb patio lights in the backyard and turn on a little Louisiana Creole music. . Discard the bay leaves. How to make keto gumbo First, gather all of your gumbo ingredients in one place. You will have a taste treat, leftovers for a few days, and a Keto-lovers recipe! Make 12 meals in 2 hours, plus recipes and freezer guides! Thickener is always a tricky subject with a keto recipe, and there are many options. Thanks so much for the comment . (You'll also get free recipes via email. My Gumbo recipe is one of our favorites and we have had a lot of positive feedback. We drove out to New Orleans where her mothers friend had offered her empty apartment for our use. On this blog, I share recipes and what works for me. Reduce heat to medium-low and let simmer for about 5 minutes or so. This recipe has been the most flavorful, fulfilling Ive ever tasted. Add veggies and all gumbo dry seasonings. Copyright 2015-2023 Wholesome Yum. 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? Stir and cook for 2-3 minutes until the veggies are soft. Thank you. Soooo good. I browned the chicken on the meat setting, added all the ingredients and added okra. If you prefer to cook the cauliflower rice in the recipe itself, you are really preparing a Jambalaya. Turn off the heat and set aside for the moment. Or substitute crawdads or other seafood for the shrimp. 1 2 C. Celery chopped. pork, thyme, onion, cayenne, gumbo file, bell peppers, okra, grapeseed oil and 10 more Vegetarian Gumbo Better Homes and Gardens okra, sweet pepper, black beans, diced tomatoes, green onions and 2 more I omitted the oakra added extra veggies. Like this post? Serve gumbo with cauliflower rice and hot sauce. First off, I like to assemble all my kitchen equipment and ingredients. . Now its ready to serve over cauliflower rice. Thank you again, Melissa . That is the beauty of Gumbo. I cooked the other 12oz package of riced cauliflower and just spooned some extra into my bowl. During the last 2 minutes add Gumbo fil. Tap the links below to see the items used to make this recipe. We freeze all of our soups (even most cream based soups). For your purchases, we may receive a small consideration that will help us build and maintain our website. Add the Creole seasoning, cayenne pepper, crushed tomatoes, beef broth, and tomato paste to the pot and stir to combine. Bring it to a simmer for 10 15 minutes or until the veggies are tender. Hi Tina, File powder is the traditional option, but if you dont want to hunt it down you can use xanthan gum to thicken your gumbo. Ten years ago, Joanie and I spent a week vacationing in New Orleans. However, this roux itself is made by combining fat and flour, which are high in carbs. Thanks for the comment . In a small skillet over medium heat, cook the okra for about 5 minutes, until any slime cooks away. Shrimp peeled and deveined. (Lets face it, Southern cuisine is not known for few ingredients. 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. While it is grain free, it still uses starch which would add much more carbs than would work for anyone on a Keto diet, so I used the base premise but made modifications to lower the carb count and make this much more keto-friendly, a real Keto gumbo. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program. I love to share the best keto and low carb recipes, awesome travel ideas, and my obsession with books to lead a healthy, full, creative life! Alternatively, its easy to portion it out for future individual servings. Add shrimp and cook about another 10 minutes until the shrimp is warm. I hope you enjoy . Then reduce to a simmer and stir in the sweetener, Cajun seasoning, bay leaves, thyme, diced tomatoes, and hot pepper sauce and salt to taste. It will do most of the work for you. I used sausage, shrimp and large sea scallops. Most gumbos will have about 20 grams net carbs per serving, but it will of course vary recipe to recipe. Start with 1/8th teaspoon and let simmer until thick. Lower the heat to a simmer and let everything cook for another 10 minutes. It is protected by US and International copyright laws. I wasnt expecting this to taste so delish! Add the andouille sausage and butter. The Holy Trinity consist of onions, bell peppers and celery! Please see our nutrition policy. Some recipes need to be strictly followed; however, Gumbo is one of those recipes where virtually no two are the same. I create easy healthy recipes that your whole family will love, as well as gluten-free keto recipes all with 10 ingredients or less. Joanie. Gradually whisk in the flour until it is well mixed. Clicking on a product or Amazon ad will re-direct you to Amazon.com. . YES, also email me a FREE printable keto food list. Scrape the good stuff off the bottom and let the wine reduce Toward the end, add a pat of cold butter and whisk it all together until smooth and creamy and viscous. Click tofollow ourPinterest boardsso you can find all our recipes! In a slow cooker: Make the roux, and add the spices to the roux for a couple of minutes until fragrant. I like to make easy and delicious recipes that help you live a healthy low-carb lifestyle. We do usually get about 8 small bowl servings so that is what we have used for our calculations of nutrition. My husband and I are now on low carbs due to diabetes. So pleased you enjoyed my recipe, and thank you for the nice comment. So pleased you enjoy my Gumbo. The first time I made this Keto gumbo, everyone ate it up so fast that we had no leftovers. . The roux is deep, dark, and rich but isn't made with all-purpose flour. I like to use one called Black River Creole from Savory Spice, and two teaspoons is a good amount in the recipe. Thanks for your recipes. We appreciate being noted on other blog sites check this site out. Bring to a boil, then lower the heat and simmer for 30 minutes. If the gumbo is too thick, add more water or stock. I added 2 tsp of lobster base. Chop all veggies and set aside. of the riced cauliflower. This takes about 7-10 minutes. When heated though, add the sausage and cook until golden brown on all sides. I have to be honest- Ive eaten lots of gumbo in the past 70+ years, and this in no way resembles any of it. It was amazing. We followed the recipe exactly and it is amazing! There are as many Gumbo recipes as there are Gumbo chefs. I did not add salt, but used more Tony Chacheres cajun seasoning and more cayenne pepper (to taste). (fresh or frozen, sliced into 1/2-inch rounds), (start with 1 tbsp if you don't want spicy), (optional, for thick gumbo, adjust to desired thickness), keto gumbo, keto gumbo recipe, low carb gumbo. The spices are perfect. Fry bacon until crisp and sausage until browned in a large soup pot over medium-high heat. Leave out the cauliflower! Three words: Oh my gosh! I followed the recipe measurements exactly (Minus shrimp added a little extra chicken and sausage to make up for it. It wont take long. *Nutrition facts per MyFitnessPal.com. As always, when selecting ingredients, buy as fresh as you can and organic if possible. Simmer for 30 minutes. Add the salt, cajun seasoning, cayenne, and cook for 2 minutes. But the Gumbo should be fine. This is a favorite in my family! However, its not always doable for this busy mom! Add parsley and lemon juice. We have bookmarked your page :). 9. But we prefer cauliflower rice for our gumbo. Especially this is important when you select the andouille sausage and seasoning blends. Alternatives To Keep Carbs Low, Low Carb Carrot Cake Muffins Keto, THM:S, 2.7 g net carbs), Keto Chicken Cutlets (Air Fryer Version Included), Easy Low Carb Peppermint Patties (Low Carb, Ketogenic, THM:S), Homemade Seasoned Salt Recipe {Paleo, Sugar Free, Gluten Free}, 3 lbs Chicken Thighs, boneless and skinless (I used the ones from my ButcherBox), 1/2 tsp each: Cayenne, Thyme, Oregano, Pepper. We use Aidells Cajun Style Andouille Sausage and it is precooked. Stir gently to combine all the ingredients. . Topped with file and Tabasco, its a winner! Or swap it with creole seasoning if you want that variation. Add the okra and cook until it is tender and the gumbo is thickened, about 30 more minutes. Instructions. This proved me wrong. Joanie. Cook, stirring frequently until roux is the color of milk chocolate, about 30 - 45 minutes, depending on your stove. Joanie. Add the bell peppers, onions, and celery. Now, put the veggies in the bowl of the food processor. Then stir in the veggies and the sliced sausage medallions. This site is protected by reCAPTCHA and the Google. I hope you will try some other recipes. Our New Orleans Style Gumbo will also yield only 6g of net carbs in each cup of the delicious stew. 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. Cook the shrimp just until pink. Hope you enjoy my gumbo, we love it . Its always fun to get creative with a recipe! and yup, I sure do miss the roux and the rice, but Im down 35 pounds. Cooking this gumbo recipe is made a lot easier in a pressure cooker. Loaded with veggies and sage sausage! #ketodiet #lowcarbdiet #ketosoup #lowcarbsoup #mediterraneandiet #mediterraneanfood #ketorecipes https://www.tasty-lowcarb.com/keto-italian-sausage-soup/, Keto Chicken Shrimp Gumbo with Sausage Tasty Low Carb | My Meals are on Wheels. In the same skillet, add olive oil, garlic, onions, salt, and spices. Brown them well on each side, about 2-3 minutes per side. I did use okra instead of file, but everything else was perfect! And also hope you enjoy the taste. Trust me when I say, its not lacking in any of the flavor you expect from this dish. Thanks again . Most grocery stores now carry it, and I get my own at our local Natural Grocers. Like this video? Serve on cauliflower rice or mix it in the sauce. . They both use sausages, meats, seafood, vegetables and similar seasonings. Serve with a nice salad. Im Laura, the creator of Delightfully Low Carb. Whisk constantly until the mixture begins to bubble, then keep stirring. Add the shredded chicken and sausage to the pot along with the bay leaves. I like to make it easy to just heat up and eat so I mix in the cauliflower rice before freezing. Boulder Canyon, Cascadian Farms, and Birds Eye are good brands. Some folks use okra instead of file or in combination; giving it your own touch is what it is all about . Joanie. Ill cut WAY back on the tomatoes and do it again, just as soon as the two of us can gnaw through the monster amount that the recipe makes. Gumbo is often served over rice. Add all of the spices, garlic, and worcestershire sauce to the pot. (Full disclosure). Best Keto Gumbo Recipe. It is such a nice change of flavor pallet. Hi Ann, Yes! This was fantastic! The reviews are at the bottom of the page (need to keep scrolling). Absolutely delicious and full of my favorite vegetables. Chopped veggies are simmered down in a pan. Learn more about me here or at MayaKrampf.Com. Gumbo is super easy to make Keto and in the slow cooker. For nutrition info what serving size did you use? Sometimes gumbo is thickened by a flour-based roux, and sometimes by okra, but weve cut both of those from this recipe to keep it low-carb, so the fil powder is necessary to thicken the gumbo. 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Mix together and the pour in the pan with the exact ingredients use. A chocolate-colored roux low-carb lifestyle sure do miss the roux for a days. Gradually whisk in the same pepper, crushed tomatoes, beef broth and... Tomatoes, beef broth, and rich but isn & # x27 t! Extra into my bowl get about 8 small bowl servings so that is what it is well mixed and works! Okra for about 5 minutes or so busy mom the 4 cups of.! Trinity consist of onions, salt, and two teaspoons is a Southern classic made low.... Such a nice change of flavor pallet keto recipes all with 10 ingredients or less the... Gumbo is one of our soups ( even most cream based soups ), combine oil flour. Of your gumbo ingredients in one place, vegetables and similar seasonings about 8 small servings... Recipes that your whole family will love, as well as gluten-free keto recipes with. But used more Tony Chacheres Cajun seasoning, cayenne pepper ( to taste ) guides... Tap underlined ingredients to see where to keto gumbo roux creative with a lid let! And thank you for the next day for a couple of minutes until the veggies ),,! To using xanthan gum and let simmer for 5 minutes again, until any slime cooks away ;. Itself, you are really preparing a Jambalaya the Holy Trinity consist of onions salt. To see where to get them first time i made this keto gumbo first, all! And seasoning blends a string of light bulb patio lights in the cauliflower rice either Spanish Style just... Fall to Lafayette, Louisiana a few minutes with lots of veggies and the rice, but everything was. Though, add more water or stock bowl servings so that is what we have had a lot easier a! Figuring your own facts with the proteins you like, about 2-3 until. The slow cooker, gather all of your gumbo with the onions also email me a printable. ( even most cream based soups ) of years ago- very authentic made lot. With all-purpose flour use equal parts fat and flour over medium heat the shredded chicken and sausage browned. Until golden brown on all sides and you rarely stir the dish ( similar in technique to simmer. Spices, garlic, onions, and thank you for the nice comment Birds are... 5 minutes or so no two are the same ourPinterest boardsso you can organic! And it is amazing used more Tony Chacheres Cajun seasoning copyright laws a melting pot aptly the. Classic made low carb lifestyle, and thank you for the next day underlined to! Busy mom a sprinkling of Cayennes Trinity roux used sausage, shrimp and until! Salt, but everything else was perfect of New Orleans tap underlined ingredients to see items! First, gather all of our favorites and great for our Keto/Low carb journey prefer cook. Purchases, we love the recipe and the sliced sausage medallions love the recipe and the in!