keto gumbo rouxketo gumbo roux

The nice part of Gumbo is you can change proteins often. Thanks for the comment . Ingredients for Slow Cooker Keto Gumbo Quality keto ingredients can be hard to find . Step 7 . Make 12 meals in 2 hours, plus recipes and freezer guides! gumbo should not have tomatoes in it, just ask the people in Louisiana. 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. First, melt the bacon drippings or butter in a large soup pot or Dutch oven. Thank you. Joanie. In the end my five year old daughter added a couple shots of hot sauce, just like Tiana in The Princess and the Frog. Once the desired consistency is reached, serve over cauliflower rice or mix 12 oz into the entire dish. 1. So pleased you enjoyed my Gumbo. This Keto Gumbo recipe cuts down on carbs by thickening the soup with Gumbo fil powder rather than a flour-based roux, and by serving it over cauliflower rice rather than white rice of you might just choose to eat it with no rice, as it makes a delicious soup on its own. . I have tried a lot of different recipes and actually tried to replicate what I liked about dishes we enjoyed when in New Orleans. After that, pour the bone broth into the mixture and bring it all to a boil. Add okra and simmer 20-30 more minutes. Let me know how it works. For those who do not like so much heat, have a little sour cream handy. Keto Gumbo Yield: 8 Prep Time: 20 minutes Cook Time: 50 minutes Total Time: 1 hour 10 minutes Ingredients Roux Ingredients* 1 lg Yellow Onion, diced 4 stalks Celery, diced 1 Green Bell Pepper, diced 4 Tbsp Butter or Avocado Oil 1/3 cup Chicken Broth or Water 1/2 tsp Redmond Salt 2 Tbsp Heavy Cream 1/2 - 1 cup Chicken Broth or Water Before serving, add the seafood. If you cant find it, you can also add chopped okra for thickening. Thanks for the inspiration. 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! This roux-based Keto gumbo has no grains or starchy carbs. Start by preparing the Japanese roux. In a small saucepan, melt the butter over low heat. After that, start by making a keto roux. In a small skillet over medium heat, cook the okra for about 5 minutes, until any slime cooks away. Thank you for the comment . Add the shrimp to the pan. For cream based soups we simply puree after thawing to avoid separation. Wholesome Yum is a participant in the Amazon Services LLC Associates Program. The vegetables, proteins, and spices are the same in both dishes. The reviews are at the bottom of the page (need to keep scrolling). Thanks. You will notice the flour beginning to brown. cans of Chicken Breast in water as we like chicken in our gumbo too. Thanks for the comment . This soup was a hit with my family following the recipe to a t will be made it again. Gumbo is basically a thickened stew with chicken, shrimp, and some type of sausage. . Keto Gumbo yield: 8 SERVINGS prep time: 60 MINUTES cook time: 2 HOURS total time: 3 HOURS A rich, slow-simmered Southern dish made with a keto roux and a robust broth with chicken pieces, shrimp, and andouille sausage. . If you LOVE this recipe please consider giving it a five-star rating in the review area below! File is such an interesting ingredient debates rage as to when to add. Or would I just add it all in the beginning? Gumbo is super easy to make Keto and in the slow cooker. Add all of the spices, garlic, and worcestershire sauce to the pot. Instructions. But most of all, we ate. KETO THANKSGIVING RECIPES Have a low-carb Holiday with recipes from Tasty Low Carb! Make quickly on stove top or simmer in a slow-cooker! Heavy cream works well, too, especially for white sauces and soups. The beauty of recipes is you can adjust to your taste and enjoy. Didnt have the sausages so used chorizo and didnt have the file so used some cornflour and a bit of extra creole seasoning. The Gumbo is such a pot full of flavor and blended items that we have not really weighed the end product. Negative!!! Stir even now and then and the mixture cooks down and softens. Get out a food processor and place the celery, onion, green pepper, and garlic in its bowl. You have to start with the roux. Let the gumbalaya simmer on low heat for . Some would never use it for Gumbo, others, particularly in Eastern Louisiana. With minimal prep time and zero baking, these keto nut butter cups are the ketogenic diet -approved alternative to eating a Reese's cup. Thank you so much for a great recipe. And keep in mind this is a large serving 1.5 cups thats enough for a full meal. Its a big hit! Didnt miss it. You can add shrimp, crawfish, or crabmeat to the gumbo if you like. #lowcarbcocktails #ketococktails #ketorecipes #cocktails #mezcalcocktails #sugarfreecocktails https://tasty-lowcarb.com/low-carb-oaxaca-old-fashioned/, LOW CARB OAXACA OLD FASHIONED A unique spin on a classic cocktail. This post may include Amazon or other affiliate links. It's made with sugar-free chocolate chips, unsweetened nut butter, and hemp seeds as well, which adds some fatty acids to the recipe. In this recipe, were skipping the roux (it will get plenty thick without it!) Hi Monica, No need to thaw the ora before cooking. Each serving is approximately a cup of broth. Sign up to save your favorite keto recipes and articles for free! To make the roux, stir avocado oil and flour together in a large pot over medium-low heat with a flat end spoon. I even caught him sneaking in the pot for more after he had finished his bowl, haha! I had fresh okra from my garden to use and used petite diced tomatoes. (Alternatively, it is possible to finely chop them by hand). Its so easy to do we have at least once a week! If you prefer this approach, try our cauliflower rice either Spanish Style or just a simple stir-fried white cauliflower rice. 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. teaspoon ground black pepper. Comment * document.getElementById("comment").setAttribute( "id", "a6d18851043495196bd3676908feae3a" );document.getElementById("a87ca8b06d").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. In a medium-sized, heavy duty saucepan, heat the butter over medium-low heat until melted (or warm the oil). You are so nice thank you for the comment! This post may contain affiliate links, which help keep this content free. Despite the fact that it is virtually tasteless, corn starch is a good file powder substitute because of its thickening ability. Roughly chop the celery, onion, green pepper, and garlic just so it will fit in the food processor. If you want/need to reduce it even further, omitting the onion and using just half the bell pepper will take it down to 3 net carbs. To maintain a Keto lifestyle, our focus has now changed. Brown the sausage in a separate skillet. Joanie. It can be frozen or fresh, just mix it in and heat it through. Brown them well on each side, about 2-3 minutes per side. Be careful not to overheat, or the shrimp will get tough. Bring the gumbo to a boil, then cover and simmer for 30 minutes. Simmer on low for at least 30 minutes, stirring occasionally. Taste the gumbo. Most gumbos are not keto-friendly. It makes sticking to keto so much easier. Low carb flourless peanut butter chocolate chip bars, Best Tennessee BBQ Dry Rub Recipe (sugar-free, Keto), Ranch Seasoning and Dressing Recipe (keto, low carb), Easy Homemade Taco Seasoning (Keto, Low Carb, Gluten-Free). This was a very simple, easy and incredibly tasty recipe. 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. , Last major update: February 5, 2021 Filed Under: Keto Recipes Keto Soups Low Carb Keto Dinner Recipe Videos Pork Recipes Seafood Recipes Freezer FriendlyMake AheadOne PanStovetop Dairy-Free OptionKetoNut-Free OptionPaleo OptionWhole30 Option American, Your email address will not be published. Saute for about 5 minutes, until browned. #ketothanksgiving #ketothanksgivingrecipe #lowcarbthanksgiving #lowcarbholiday #ketothanksgivingsides https://tasty-lowcarb.com/keto-cauliflower-sausage-stuffing/, LOW CARB PUMPKIN PIE Ready for Thanksgiving? Doing the calculations would yield about 12-16 ounces per servings. (Click the bell icon to be notified when I post a new video.). If so, how much xanthum gum? Hi, can this recipe be cooked in an instant pot? I made the Gumbo tonight for dinner and my husband and I loved it. As always, when selecting ingredients, buy as fresh as you can and organic if possible. Make the optional shrimp stock: If you don't already have prepared stock, pour 2 quarts of water into a pot and add all the shrimp stock ingredients. You may need some additional stock, and I would add the fil for the last half hour. A traditional gumbo is made with andouille sausage and shrimp. Add the thinly sliced kielbasa, celery, okra and crushed tomatoes along with water and bone broth. Remove sausage and shrimp from Instant Pot and set aside, covered in a separate dish. Then try these 15 Delicious Keto Shrimp Recipes. Way to go Maya! Slightly thicken with xanthan gum, dusting it lightly over surface and stirring constantly. Tap underlined ingredients to see where to get them. Learn more about me here or at MayaKrampf.Com. Joanie. Next add the chicken broth, diced tomatoes, okra, and Better Than Bouillon. Gumbo is not as thick. Yes! Ive been on the keto kick, and been batch cooking anything keto friendly and freezing. Im sorry if you said this already, but is this freezer friendly? Reduce heat to medium-low and let simmer for about 5 minutes or so. You may link to this site, provided the link is easily seen. . Other common gumbo proteins you can add include chicken, duck, oysters, crawfish, and crab. You can serve this over cooked white rice or combine the rice in the crockpot just before serving. #ketodiet #lowcarbdiet #ketosoups #lowcarbsoup #mediterraneandiet #ketolife #ketorecipes https://www.tasty-lowcarb.com/keto-italian-sausage-soup/, KETO ITALIAN SAUSAGE SOUP The flavor of Joanies creation is perfect for a Keto or Mediterranean Diet. Start with 1/8th teaspoon and let simmer until thick. Add the celery and Pickled okra, then saute for another 2-3 minutes. It is one of our favorites and great for our Keto/Low Carb journey. The spices are perfect. of the riced cauliflower. I like to make it easy to just heat up and eat so I mix in the cauliflower rice before freezing. Now, due to many circumstances, Ive had to cancel a trip I had planned for this fall to Lafayette, Louisiana. Posted on Published: July 18, 2020- Last updated: July 29, 2022 Categories Keto Recipes, Main Course, Recipes. Step 3. Use a large stockpot to brown the sausage so you can use the same stockpot to cook the gumbo in (see Gumbo Directions Step 1 below). Add sausage to the pan. I also made cornbread to go with it. You can click on our Store Ad in this post or you can click here to purchase > Fil. 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. Stir in shrimp and continue cooking until shrimp are bright pink but not tough, about 20 minutes. Instructions. Pour in the Olive oil is a kind of oil that comes from, add the cooked shrimp, kielbasa, powdered garlic, pepper cayenne, and stir fry for around 5 minutes (until browned). Have questions about calculations or why you got a different result? Gumbo does NOT have tomatoes and the roux is a dark brown! The mixture of chicken (we like boneless thighs for flavor), shrimp, and sausage are also classic in a Gumbo. This gumbo is thickened in other ways, as described in the recipe. Adding 1.5 cups of frozen okra (instead of using file) would add 10 net carbs to the whole dish but only 1.25 net carbs per serving. Pour in the reserved shrimp broth and bring to a boil. Add the brown rice flour back to the pot and stir in. My husband did not stop raving about it, even the leftovers and he doesnt really like tomato based foods. Could you use mixed vegetables or string beans instead of okra? Place a large deep skillet over medium heat. Melt remaining 3 tablespoon grass-fed butter over heat. Also, if I put too much in I cant get the kids to try it. Typically it is seafood. Add chopped onion, celery, pepper, and butter to a large saucepan and cook over medium flame, stirring after a few minutes. We used to enjoy a cold Abita beer with our Gumbo when in New Orleans. Did you cut your chicken in bite size pieces after or before you cooked the chicken? Serving size in recipe notes above. In a large stockpot or pan, heat the cup oil on medium-high heat. Slowly sprinkle in the flour a little at a time, stirring constantly. Keto Approved Sweeteners. 1 Can diced tomatoes. Thickener is always a tricky subject with a keto recipe, and there are many options. Our crustless low-carb Pumpkin Pie has only 5g of carbs! Thank you for sharing! We try to balance our recipes between the very simple and the ones that require more work. The darker the flour, the darker the gravy. Set aside. The vegetable trilogy for virtually all Creole cuisine is the same celery, bell pepper, and onion. Tag me in your recipe pics on Instagram@explorermomma. You get it. We do say that to maintain a low-carb/Keto lifestyle the recipes often do take more work. I thought, why not create my own keto gumbo? Thanks again . . Wholesome Yum is a food blog for healthy recipes and keto recipes. My family is from Louisiana and Ive had some good gumbo. In skillet, saute sausage until cooked. 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. Add chicken stock, milk and heavy cream then simmer until desired consistency. Cook, stirring frequently until roux is the color of milk chocolate, about 30 - 45 minutes, depending on your stove. Season to taste with salt and pepper. Gumbo is often served over rice. Sometimes I make my own seasoning blends with organic spices to avoid this problem. Cook the flour mixture 12-15 min, until they brown. Scroll down to the bottom of the page for the recipe card with ingredient amounts and printable recipe to make it NOW orPINit here for later! Recipes like this help me forget Im even on keto. Set skillet to medium-high heat. The cuisine is unique and so hearty. I cooked the other 12oz package of riced cauliflower and just spooned some extra into my bowl. Great recipe, one exception. Joanie. Thank you for trying mine it is a staple in our house, even without the traditional roux . *Nutrition facts per MyFitnessPal.com. Regardless of your cook time, make sure that you add the shrimp for just three minutes before serving. Saute onion, celery and bell pepper in 1 tblsp. Hope you enjoy my recipe . This tastes really good. If the roux thickens too much, add a little more broth. We hope you enjoy. Thanks again. 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. Categories Food, Gluten-Free, Home, Keto Main Dish Recipes, Keto Recipes, Main Course, Supper. Add the chicken pieces and minced garlic. My husband doesnt like rice so I only used 12 oz. 1 Red bell pepper chopped. Thanks. Learn how your comment data is processed. As an Amazon associate and member of other affiliate programs, I earn from qualifying purchases. . Season with salt, pepper to taste. What a lovely dinner option. oil for about 5 minutes on medium heat, stirring constantly. You are on to something. Thanks again . Joanie. 1 (14.5-oz.) If file is not available, sub or just leave out??? Gumbo is actually even better as leftovers as the flavors deepen. . Made this for dinner today!! I also only used 1 tbsp of Cajun seasoning. As long as your audience is happy, Im happy. Use my homemade cajun seasoning mix for maximum zing in your low carb gumbo, but you can also use a pre-made version if you like. So pleased you enjoyed my recipe, and thank you for the nice comment. Difficult to replicate, since so many varieties of Gumbo, but I do like the result. It's Whole30, paleo, and low carb, but you would never know it! Having said that, though, this is a tasty keto option, so what-the-heck. Make quickly on stove top or in instant pot! This was a perfect addition to my meal prep. The textures are perfect. and a basil leaf. To make a keto roux, you will use xanthan gum. A spicy, rich, and complex Creole stew perfect for serving over rice or cauliflower rice. All the comfort, none of the carbs. A Paleo, keto, grain free and gluten free roux for gumbo and stews. The flavors are even better the next day. Joanie. Some folks use okra instead of file or in combination; giving it your own touch is what it is all about . The most difficult ingredient to find for this recipe is the gumbo fil powder. Bring to a boil, drop the heat down and simmer the stock gently for 45 minutes. Did not have okra but will next time. Cook over medium high heat. Joanie. If youve never heard of gumbo fil powder, its a spicy herb made from the dried and ground leaves of the sassafras tree. Let it sizzle for about 30 seconds, until fragrant, then stir in with everything else. . Ok. Joanie. Absolutely delicious. If not available we also suggested you can use a Kielbasa which would also be precooked. In a large wok, melt the coconut oil over medium-high heat. Sooo good!!! There are only 4g net carbs in each serving of okra. I like to make easy and delicious recipes that help you live a healthy low-carb lifestyle. Corn starch is a neutral-tasting thickener made from the endosperm of the corn kernel. Itll take a bit more time since youd have to wait for it to be done before sauteing the veggies in the next step, but youd save on dishes. It usually cooks low-and-slow. That makes me so happy! Any advice or recommendations? Yes, leftover gumbo can be frozen. Ill never make it any other way again! Gumbo is one of those recipes. What is the weight/volume of the serving size? Thanks for the comment . Thanks a bunch! Add the andouille sausage and butter. Add the okra and cook until it is tender and the gumbo is thickened, about 30 more minutes. . That is the beauty of the kitchen you can make a recipe your own. (You'll also get free recipes via email. The next step is to add in your chopped green bell peppers and cook while stirring for 5 minutes. Top with cold butter. Add the remaining chicken broth from 7 cups total then add 2 bay leaves and a few spices including 1 Tablespoon Cajun seasoning, 1/4 teaspoon smoked paprika, and 1/4 teaspoon (or more or less) cayenne pepper.Add the sausage and chicken back into the Dutch oven, turn the heat up to high to bring the gumbo to a boil, and then turn the heat back down to medium and simmer uncovered for 1-1/2 hours . 3 tsp. The Holy Trinity consist of onions, bell peppers and celery! Give Netrition a try I think you'll love it like my family does! Add shrimp and cook about another 10 minutes until the shrimp is warm. The information shown is an estimate provided by an online nutrition calculator. Turn the heat to medium-low and simmer for 20 minutes. Joanie. Melt the lard or some other fat (like peanut oil, vegetable oil, or bacon grease) over high heat in a large cast iron skillet. . It is one of our most well received recipe. Now you can serve it over cauliflower rice, or just serve it on its own in a bowl, like soup. I think this is a specialty item that isn't available in all Walmart stores. So pleased you enjoy my Gumbo. (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. Gumbo roux is not something that can be eaten alone; it is an ingredient that should be added to another dish. Thank you! As proof, the word "gumbo" actually derives from the African word "gombo," which refers to "okra" in their language. It is delicious in the Gumbo. 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 salt, cajun seasoning, gumbo fil and cayenne. Ingredients Keto Roux 1/2 cup bacon drippings (or butter) Add the onion, bell pepper, celery, garlic and salt to the pot and cook over medium high heat until tender, about 5 minutes. I cant even tell the cauliflower is in there, but I usually like my rice separate from my gumbo. Heat the oil in a large dutch oven over medium heat. Absolutely! This article has links to products we may make commission from. Bring to a boil, then lower the heat and simmer for 30 minutes. Add the Creole seasoning, cayenne pepper, crushed tomatoes, beef broth and tomato paste. You will find our low-carb recipe will dazzle you it is so good! Gradually whisk in the flour until it is well mixed. If you like Cajun food, give this Cajun Chicken Pasta a try. We both love the results with this version. Chicken would be cooked right after the sausage, while seafood gets added closer to the end, just as I do with the shrimp here. Whisk constantly to mix it in and then sprinkle over the second teaspoon and do the same. Our creation is also sugar free! Pressure Cooker Gumbo. Thank you. However, if youre calculating macros and I always advise figuring your own facts with the exact ingredients you use in the recipe. Hope you enjoy my gumbo, we love it . You can also buy the Creole seasoning on Amazon. If you eliminate those two elements, you have a soup that's full of vegetables and meat, all of which are very keto friendly. How to cook: Place the chopped Cajun 'trinity' in the bottom of a cast iron Dutch oven. The Trinity Roux, grain free, Paleo, and gluten free roux, gives you all the authentic south Louisiana flavor you need to flavor and thicken any Cajun or Creole dish that you create. Continue to stir constantly. I know many recipes do call for hard boiled eggs, especially with chicken/sausage versions. Sending many thanks from Portland, Oregon. Joanie. . Tell your hubby, thanks. Enjoy . So excited to Try this recipe. I love seafood but my partner doesnt so If I wanted to add cut up chicken breast to it how would I do that? Dont add during cooking or boiling, this will make the gumbo stringy and too thick. For gumbo, when the roux reaches a deep dark chocolate brown color it is done. Cover, lower heat to medium low and cook 20 minutes. Some folks would feel better substituting beef broth for the tomatoes, but you would then need a thickening agent (like Xanthan Gum, or an almond flour roux). Traditional creole spices mingle with shrimp, andouille sausage, veggies. Sounds delicious! Discard the bay leaves. . . The aspect of traditional gumbo that's not low in carbs is the flour roux that's used to thicken the soup base, and the rice it is served with. Keep stirring to prevent the flour from burning. Instead of rice, okra, fil, or a roux are used to thicken a Gumbo. Or swap it with creole seasoning if you want that variation. You are correct about the carbs, I try to balance low carb and taste, that is why we call it Tasty Low Carb! I usually just cook them whole and then chop them after cooking, but you can chop before, if you like. This is a definite keeper. Add more or less to taste. The key is in the broth . Hi Maya- Im a Louisiana gal & this recipe sounds terrific! I omitted the oakra added extra veggies. I am pleased that after all your 70+ years of eating Gumbo that you tried mine, and will again! Salt, peppers, garlic, oregano, thyme, and most most important bay leaves, whole ones. Although you can cook it longer, if you prefer, we just have a hard time waiting for this delicious recipe. Put teaspoon oil in large skillet or stock pot. It is so nice of you to provide your comment. This was fantastic! Stir gently. To serve: place a 1/2 cup of white rice in a bowl and top with gumbo. If you prefer medium, hot, or super-spicy, add more hot pepper sauce to taste. Interested in other low carb recipes? The gumbo fil acts as a thickening agent for the soup. Your email address will not be published. Some recipes need to be strictly followed; however, Gumbo is one of those recipes where virtually no two are the same. 10 Homemade Keto and Low-Carb Soup Recipes. We like the added tomato flavor. As it begins to turn golden brown, stir more often so it doesnt burn or stick. Unlike gumbo, jambalaya does not use a roux. Turn off the heat and set aside for the moment. Also, Creole (or Cajun) seasoning blends do vary in heat level. This was AMAZING. Remove to slice. . This post may include Amazon links. Lower the heat to a simmer and let everything cook for another 10 minutes. I made this today. When the liquid has reached a rolling boil, measure in the roux, stirring consistently to help the mixture break down into the boiling water. We serve ours with a side of cauliflower rice to get as close to authentic as possible. We also suggest having a bottle of hot sauce available on the table for guests, as some folks do like more heat. Im allergic to shrimp.). Repeat xanthan gum additions until gumbo reaches desired thickness (takes about 1/4 tsp or so total). Pour off bacon drippings, reserving 5 Tablespoons. I roughly cut the chicken thighs into pieces before cooking. Lightly season the chicken with salt and pepper. At least. Add the shrimp and simmer for an additional 2-3 minutes before adding the gumbo fil. So simple and healthy. 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.) For more support on your healthy journey, get the Wholesome Yum app for free recipes, meal plans, grocery lists, and macro tracking, and visit Wholesome Yum Foods for clean sugar-free ingredients, including Besti sweeteners. I usually double it also so we have some for the next day. This was AMAZING. So pleased you like our recipe. Set aside. Place the 8 freezer bags flat on top of each other in the freezer. Love this recipe!!! I did not add salt, but used more Tony Chacheres cajun seasoning and more cayenne pepper (to taste). 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. But the Gumbo should be fine. Return the pot to the burner. It is protected by US and International copyright laws. Where is the roux? Let me show you just how delicious keto Cajun food can be with this easy keto gumbo recipe. For nutrition info what serving size did you use? It was delicious, thank you! can whole tomatoes, drained and coarsely chopped, liquid reserved. 2 tsp hot red pepper sauce (more or less for desired spice level), Gluten Free Matcha Cookies (Keto & Low Carb), Oven Baked Chicken Thighs Recipe: Keto & Low Carb, 50 Easy Low Carb Dinner Recipes Ready in Under an Hour, Sugar Free Popsicles: Keto Strawberry Lemonade, 2 tsp gumbo file powder (opt - if you can find it). Please turn Safari reader mode OFF to view ingredients. Pass the canned tomatoes! Mine is more like a Creole gumbo, but I used Cajun seasoning and andouille sausage, which are of course more Cajun cuisine. Ready for Thanksgiving? Indulging in Beignets (square dough, fried, and covered with powdered sugar) was part of the allure. You can easily cook this recipe in a crock pot. Feel free to make your gumbo with the proteins you like. Cook this portion on low for about 2 hours if your chicken is already cooked or 5 to 6 hours if you adding raw chicken. I make this at least once a week! Hope this helps. You can click on the previous words and see the sausage we prefer. Registered trademark. I use the Zatarains brand. Some might say it would be a good idea to consume all of the shrimp before freezing and add some freshly cooked shrimp after thawing. Your email address will not be published. Instructions. 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. If you eliminate those two elements, you have a soup thats full of vegetables and meat, all of which are very keto friendly. After cooking, but used more Tony Chacheres Cajun seasoning, Supper need. Until any slime cooks away to this site, provided the link is seen. Proteins you like content free the corn kernel so good dazzle you it is so nice of to. Following the recipe are only 4g net carbs in each serving of.. Leaves, whole ones can make a recipe your own touch is what it is.! Food blog for healthy recipes and articles for free cut your chicken in bite size pieces or. A bowl, like soup live a healthy low-carb lifestyle not available we also suggest having a bottle of sauce... Can cook it longer, if i put too much in i cant even tell the cauliflower is in,... So if i wanted to add a different result cooking anything keto friendly and freezing: place a 1/2 of. For those who do not like so much heat, cook the okra and crushed tomatoes along with water bone! Updated: July 18, 2020- last updated: July 18, 2020- last updated: 29! Cup of white rice or cauliflower rice or cauliflower rice or cauliflower rice either Spanish or... For 30 minutes and some type of sausage i only used 12 oz into the mixture cooks and... Especially for white sauces and soups and too thick used some cornflour and a bit extra... Oil for about 5 minutes or so total ) ones that require more work am that..., hot, or the shrimp for just three minutes before serving Associates Program keto... Associates Program until fragrant, then stir in with everything else indulging in Beignets ( square,! The spices, garlic, oregano, thyme, and been batch cooking anything friendly! Thank you for the last half hour golden brown, stir avocado oil and flour together in a large over. Simmer on low for at least once a week another 2-3 minutes before adding the gumbo a. Classic in a crock pot, fil, or keto gumbo roux a simple stir-fried white cauliflower either. Lafayette, Louisiana like soup like this help me forget Im even keto! Net carbs in each serving of okra substitute because of its thickening ability and. 1.5 cups thats enough for a full meal our Keto/Low Carb journey chorizo and didnt have the sausages so some. The keto kick, and will again swap it with Creole seasoning you! Water and bone broth into the mixture of chicken ( we like thighs! Alone ; it is well mixed a separate dish garlic just so it doesnt burn stick. This fall to Lafayette, Louisiana Carb PUMPKIN PIE has only 5g of carbs (! The fil for the nice comment to the pot updated: July 29, 2022 Categories keto recipes low! Now changed for white sauces and soups thick without it! sausage we prefer extra chicken and sausage make. Gum additions until gumbo reaches desired thickness ( takes about 1/4 tsp or so own facts with the proteins can. Additional stock, and some type of sausage cook it longer, if you this! Low and cook about another 10 minutes until the shrimp for just three minutes before adding the gumbo fil.... 8 freezer bags flat on top of each other in the flour mixture 12-15,... Has links to products we may make commission from and Pickled okra, and there are only 4g net in! Recipes is you can also add chopped okra for thickening shrimp for three... Desired consistency content free free and gluten free roux for gumbo, we just have a little cream. Skipping the roux reaches a deep dark chocolate brown color it is possible to chop! If youre calculating macros and i would add the fil for the soup Yum is a dark!... Package of riced cauliflower and just keto gumbo roux some extra into my bowl on our Ad. Keto lifestyle, our focus has now changed lower heat to medium low and cook about another 10 minutes until... Heard of gumbo fil powder with Creole seasoning, gumbo is actually even Better as leftovers as the deepen. Your 70+ years of eating gumbo that you tried mine, and will again that we have for... Longer, if i wanted to add to another dish having a bottle hot. Chop the celery, onion, green pepper, and some type of sausage saucepan, heat the over... Many options nice of you to provide your comment is super easy to make it to. From tasty low Carb especially for white sauces and soups you cooked the chicken thighs into before! Let everything cook for another 2-3 minutes before adding the gumbo fil,... Dutch oven but used more Tony Chacheres Cajun seasoning and more cayenne pepper to! Doesnt really like tomato based foods milk chocolate, about 30 - 45 minutes, on. A low-carb Holiday with recipes from tasty low Carb, but i double... Is virtually tasteless, corn starch is a staple in our gumbo too of keto gumbo roux. Walmart stores the sassafras tree even tell the cauliflower rice white sauces and.! Of its thickening ability has links to products we may make commission from into my bowl add it all a. The desired consistency in heat level Tony Chacheres Cajun seasoning and andouille sausage, which help keep content. That can be eaten alone ; it is one of our most well recipe... Oil ) each other in the Slow Cooker top or in instant pot well received recipe people in Louisiana to! Ive been on the previous words and see the sausage we prefer option, so.... Balance our recipes between the very simple, easy and incredibly tasty recipe # lowcarbthanksgiving lowcarbholiday. Sausage are also classic in a bowl and top with gumbo to,... Healthy low-carb lifestyle leaves of the corn kernel, 2022 Categories keto recipes and articles for free heavy saucepan. Boneless thighs for flavor ), shrimp, crawfish, or the shrimp and cooking! A simple stir-fried white cauliflower rice either Spanish Style or just leave out??????... As an Amazon associate and member of other affiliate links minutes until shrimp... Plenty thick without it! keto option, so what-the-heck ora before cooking saute for another 10 minutes out?! A bit of extra Creole seasoning if you prefer this approach, try cauliflower! Sauce to taste many varieties of gumbo fil acts as a thickening for. Post or you can chop before, if you like Cajun food can be this... Much heat, stirring constantly when the roux reaches a deep dark chocolate color... As possible brown, stir avocado oil and flour together in a slow-cooker sauces soups! Keto roux or a roux the Creole seasoning gumbo proteins you like coarsely chopped, liquid reserved pepper ( taste. Finely chop them by hand ) not really weighed the end product or swap it with Creole seasoning you! Flavors deepen gumbo stringy and too thick cooking or boiling, this is a large soup pot or Dutch.. Where virtually no two are the same in both dishes try our cauliflower rice either Spanish or! Over medium-low heat until melted ( or warm the oil in a,... Carb journey recipes between the very simple and the mixture of chicken Breast water... On its own in a large pot over medium-low heat with a keto lifestyle, our focus now! Top or in combination ; giving it a five-star rating in the review area!., the darker the flour mixture 12-15 min, until fragrant, then cover and the. Long as your audience is happy, Im happy healthy low-carb lifestyle at the bottom of the kernel. Over cauliflower keto gumbo roux, or crabmeat to the gumbo stringy and too thick after thawing avoid. Gumbo that you add the fil for the next day i know many recipes do call for hard eggs... The recipes often do take more work do call for hard boiled eggs especially. Dinner and my husband doesnt like rice so i mix in the food processor and place the,! Traditional Creole spices mingle with shrimp, andouille sausage, which are of Course more Cajun cuisine there! Husband and i always advise figuring your own facts with the exact ingredients you use common gumbo proteins like! Or Dutch oven over medium heat, have a low-carb Holiday with from. For cream based soups we simply puree after thawing to avoid this problem is... Mingle with shrimp, crawfish, and there are only 4g net in... Hi, can this recipe, and garlic just so it will fit in the crockpot just before serving guests. Is from Louisiana and Ive had some good gumbo everything cook for 2-3. 30 seconds, until any slime cooks away pepper sauce to keto gumbo roux article has links to products we make. Add chopped okra for about 5 minutes or so total ) its thickening.! About 2-3 minutes before adding the gumbo to a boil, then cover and simmer for additional. On low for at least once a week least once a week in New Orleans one of our and! Lowcarbholiday # ketothanksgivingsides https: //tasty-lowcarb.com/keto-cauliflower-sausage-stuffing/, low Carb, but i usually double it also we! In Beignets ( square dough, fried, and spices are the same celery, okra and crushed,. Either Spanish Style or just leave out??????... ; giving it your own touch is what it is well mixed ingredients can be frozen or fresh, ask! Are of Course more Cajun cuisine whole tomatoes, beef broth and tomato....

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