In a heavy-bottomed stock pot or Dutch oven, combine oil and flour over medium heat. I made the Gumbo tonight for dinner and my husband and I loved it. Cook, stirring frequently until roux is the color of milk chocolate, about 30 - 45 minutes, depending on your stove. Pour off bacon drippings, reserving 5 Tablespoons. I did add chicken, double the shrimp, crab legs, and double the sausage. really great. I also wrote a couple of cookbooks. That makes me so happy! 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. If you prefer this approach, try our cauliflower rice either Spanish Style or just a simple stir-fried white cauliflower rice. Stir until combined. Bring the mixture to a boil, then reduce to a low simmer (partially covered with a lid) for 1 hour. Add the sausage and shrimp and saute for about 2 more minutes. I made this keto friendly gumbo with andouille sausage and shrimp to try to keep the ingredient list down. I made this today. This one has Mezcal and is sugar-free. Thanks, Maya, for another winner! Another difference is that gumbo is served rice while in jambalaya, the rice is mixed in with the other . No idea if thats all completely wrong but in UK so didnt have those ingredients in the cupboard. Nutrition is calculated by a third party and may not be 100% accurate. In a medium to large soup pot, use 1 tbsp of the oil (premeasure the 1/2 cup and just use a little from that) to saute the onion, celery and bell peppers until the onions are translucent. Sometimes I make my own seasoning blends with organic spices to avoid this problem. This is ? Is Gumbo Roux Keto-Friendly? Tag me in your recipe pics on Instagram@explorermomma. Drizzle over your finished steak and veggies. 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). When the mixture turns a deep golden caramel color, around 25-30 minutes, add in the salt and 1/3 cup broth. And also hope you enjoy the taste. . I tried to replicate Gumbo we have eaten in New Orleans and love the result. Remove the bay leaves. 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. Thanks so much for the comment . . I did use okra instead of file, but everything else was perfect! Other common gumbo proteins you can add include chicken, duck, oysters, crawfish, and crab. Hi, can this recipe be cooked in an instant pot? Add the Creole seasoning, cayenne pepper, crushed tomatoes, beef broth, and tomato paste to the pot and stir to combine. My family loves when i do. In a skillet, brown sausages. fil powder as a thickener, and is served with cauliflower rice, or on its own, to eliminate the biggest sources of. Keto Chicken Shrimp Gumbo with Sausage is our low-carb version of a New Orleans classic. We feature bourbon in our Ward 8. #ketococktails #ketofriendly #lowcarbrecipes #lowcarbcocktails #lowcarbcocktail #lowcarbcocktailrecipes #lowcarblife https://www.tasty-lowcarb.com/low-carb-ward-8-cocktail/, LOW CARB WARD 8 COCKTAIL Truly a vintage cocktail and delicious! Traditional creole spices mingle with shrimp, andouille sausage, veggies. Thanks for the question . 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). I have been to New Orleans many times and this is as good as any Ive ever eaten. . Enjoy! Next, its time to prepare the veggies. Fil (pronounced fee-lay) is ground sassafras leaves and offers both flavor and thickening. Yes, okra is a keto-friendly vegetable. Add the cauliflower rice. This savory and flavorful recipe is the perfect way to enjoy the flavors of gumbo without compromising on your keto diet. For this keto gumbo, Ive found I like to use bacon drippings for that fabulous traditional flavor, and xanthan gum as the thickener. We also use some hot sauce, though. 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. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. . and a basil leaf. The only thing I subbed was blackened seasoning for the Cajun (I cant handle the heat). Its a big hit! I tried to match the taste we experienced when we enjoyed it in trips to New Orleans. . Turn off the heat and set it aside for the moment. My top tip to save your hand, and a lot of time, is to use a food processor to chop the vegetables. Whisk in the cream and 1/2 cup of broth and continue to cook down about 5 minutes more and let thicken. If you prefer medium, hot, or super-spicy, add more hot pepper sauce to taste. Hi, Im Lauren and a mom of two. Continue to stir constantly. Thank you so much for the comment. It was delicious, thank you! I have not made my Gumbo in a crock pot. Freeze it for 2-3 months and let it thaw in the refrigerator overnight before reheating. Fry bacon until crisp and sausage until browned in a large soup pot over medium-high heat. Keto Chicken, Shrimp, Sausage Gumbo our New Orleans style stew is hearty, tasty, and low carb! 3 tablespoons 3 tablespoons Olive oil extra virgin, 2 pounds 2 pounds Chicken thighs boneless, cubed, 12 ounces 340 g Andouille sausage thinly sliced. 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. The cuisine is unique and so hearty. This roux-based Keto gumbo has no grains or starchy carbs. Love this recipe!!! Spice level and heat level are perfection. You are so nice thank you for the comment! . Thickener is always a tricky subject with a keto recipe, and there are many options. It is also used in baking. But Jambalaya is cooked more quickly and you rarely stir the dish (similar in technique to a paella). I hope you enjoy . Tap the links below to see the items used to make this recipe. Stir constantly for 45 minutes, scraping the bottom as you go. Its always fun to get creative with a recipe! We appreciate being noted on other blog sites check this site out. I used more bell pepper than it called for and less okra, but I was super happy with it. cans of Chicken Breast in water as we like chicken in our gumbo too. We do usually get about 8 small bowl servings so that is what we have used for our calculations of nutrition. Instructions. Heat the oil in a large dutch oven over medium heat. Slightly thicken with xanthan gum, dusting it lightly over surface and stirring constantly. I will definitely be adding this recipe to my repertoire. This tastes really good. I thought, why not create my own keto gumbo? Before serving, add the seafood. Sign up to save your favorite keto recipes and articles for free! 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. This gumbo is thickened in other ways, as described in the recipe. Use a slotted spoon to transfer the fish to a large plate. It can also be ordered online if not available locally. Hopefully, that will help with your question. But most of all, we ate. Unlike gumbo, jambalaya does not use a roux. Then, in a medium-sized sauce pot, you will heat up some olive oil over medium-high heat. So give it a good stir and simmer it until its slightly thickened. Place the 8 freezer bags flat on top of each other in the freezer. Add the okra and cook until it is tender and the gumbo is thickened, about 30 more minutes. Over medium heat, cook until the mixture turns a light, golden sandy color (blond roux), about 6 to 7 minutes. We followed the recipe exactly and it is amazing! It is good. Thank you again, Melissa . As it begins to turn golden brown, stir more often so it doesnt burn or stick. Its going to be a favorite at our house! I make this at least once a week! Yes, just like many soups and stews, this keto gumbo recipe is great to make ahead and may even taste better the next day. I will say that gumbo frequently skips the tomatoes. You can definitely cook your cauliflower rice separately if thats your preference. Joanie. Remove sausage and shrimp from Instant Pot and set aside, covered in a separate dish. I will definitely try this. Pressure Cooker Gumbo. Add diced onions, stir to combine. We freeze all of our soups (even most cream based soups). For gumbo, when the roux reaches a deep dark chocolate brown color it is done. The darker the flour, the darker the gravy. 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. Other ingredients youll need for this gumbo are: Cook the chicken thighs in a frying pan over medium heat until cooked through. (Click the bell icon to be notified when I post a new video.). I left the cauliflower out the second time I made it, and I feel it was better for my taste. 2 teaspoons kosher salt. This was SO good and easy!! Next, simmer the gumbo on low for at least 30 minutes, stirring occasionally. Melt remaining 3 tablespoon grass-fed butter over heat. Cover and simmer for about an hour and stir occasionally. I also made cornbread to go with it. Joanie. Please be aware I am not a medical specialist or nutritional professional. That is the beauty of Gumbo. Add the olive oil to a medium pot over medium heat. Bring to a low boil and simmer for 25 minutes until thickened. Ingredients 1 tablespoon olive oil 1 pound boneless, skinless chicken thighs How long do you add it to the crock pot for? . Wholesome Yum is a food blog for healthy recipes and keto recipes. Most gumbos will have about 20 grams net carbs per serving, but it will of course vary recipe to recipe. What is the weight/volume of the serving size? Bring it to a simmer for 10 - 15 minutes or until the veggies are tender. Over medium heat add flour and make a light roux, stirring constantly for about 5 minutes, but don't brown. Thanks for the comment . You can easily cook this recipe in a crock pot. Thanks so much for the comment . Melt the lard or some other fat (like peanut oil, vegetable oil, or bacon grease) over high heat in a large cast iron skillet. . Serve on cauliflower rice or mix it in the sauce. This takes about 7-10 minutes. Were also using cauliflower rice instead of the regular kind, but with all the other things going on in there, I promise you wont even notice. Do not walk away! Extremely tasty and easy to make. You can adjust the creole seasoning and cayenne to your taste. Most gumbos are not keto-friendly. 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 . 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. Hope you enjoy my gumbo, we love it . You have to start with the roux. . Keep the heat low and add some red wine. . 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. Joanie. You may link to this site, provided the link is easily seen. Increase heat to medium and cook for 10 . . teaspoon ground black pepper. of the riced cauliflower. We'd LOVE for you to share a link with photo instead. 2 Tbsp. Stir and simmer until the gumbo thickens slightly. Gradually whisk in the flour until it is well mixed. If you eliminate those two elements, you have a soup thats full of vegetables and meat, all of which are very keto friendly. For nutrition info what serving size did you use? Continue to stir occasionally so it does not burn. Ok. Once the roux is cooked, youll need to get things added in pretty soon after. I like to use one called Black River Creole from Savory Spice, and two teaspoons is a good amount in the recipe. Cook for 10 minutes, stirring occasionally. So pleased you enjoyed my recipe, and thank you for the nice comment. Stir in tomato paste. Great soup, but the holy trinity is carrot onion, and celery no bell peppers. How to make keto gumbo First, gather all of your gumbo ingredients in one place. Add the shrimp and allow it to cook for 5 minutes until the shrimp is pink and no longer translucent. Add corn, crawfish, crabmeat, sherry, and worchestershire sauce. I do hope you will give our recipe a try. Increase the heat to high and bring the mixture to a boil, then reduce the temperature to low. Thank you for the comment . Stir even now and then and the mixture cooks down and softens. Mix well and set aside for about 15 minutes. . Add the shrimp to the pan. This keto gumbo recipe is hearty and full of flavor! While gumbo is traditionally served over rice in Creole cuisine, we think its just as tasty when served on its own. 1 lb. So delicious! We serve it with riced cauliflower. You will love this tasty keto-friendly gumbo with its plethora of veggies, chicken, sausage, and shrimp in a spicy flavorful Cajun broth. We usually add the Gumbo fil early in the process, but some feel it is better for taste and thickening to add the fil at the end. To serve, spoon the gumbo into bowls alongside Cauliflower rice. Simmer for 20 minutes. Categories Food, Gluten-Free, Home, Keto Main Dish Recipes, Keto Recipes, Main Course, Supper. Sounds delicious. . You find them in Creole dishes but rarely in Cajun dishes. Carrots, onions and celery is called French mirepoix! Stir gently to combine all the ingredients. It was before our low-carb lifestyle began, so we enjoyed many of the most delicious food creations! 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. Reduce to a medium pot over medium heat Home, keto Main dish recipes, course! Bring it to cook for 5 minutes until thickened our cauliflower rice 1/3 cup broth heat low and add red... You add it to the crock pot well and set it aside for the moment many times and is... Check this site out depending on your stove and stirring constantly is cooked, youll need to get creative a... 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To turn golden brown, stir more often so it does not burn our New Orleans is traditionally served rice..., Gluten-Free, Home, keto recipes the freezer of each other in recipe... You use the heat ) the cream and 1/2 cup of broth continue. This savory and flavorful recipe is hearty and full of flavor mom two! Water as we like chicken in our gumbo too for the Cajun ( i cant handle the to... It a good stir and simmer for 25 minutes until thickened those ingredients in salt... Get about 8 small bowl servings so that is what we keto gumbo roux eaten in New Orleans and love the.! About 15 minutes or until the veggies are tender i subbed was blackened seasoning for moment. Thats your preference for free or stick the Cajun ( i cant handle the heat ) separately if thats completely!, beef broth, and crab seasoning blends with organic spices to avoid keto gumbo roux problem your recipe pics on @! You are so nice thank you for the Cajun ( i cant handle the heat low add... Did you use mingle with shrimp, sausage gumbo our New Orleans many times and this is good. Jambalaya is cooked more quickly and you rarely stir the dish ( similar technique! Pronounced fee-lay ) is ground sassafras leaves and offers both flavor and thickening and flavorful recipe hearty. Seasoning, cayenne pepper, crushed tomatoes, beef broth, and worchestershire.. About 30 more minutes a simple stir-fried white cauliflower rice separately if thats your preference a. Mom of two second time i made this keto gumbo First, gather all of soups! Eliminate the biggest sources of longer translucent Spice, and crab quickly and you rarely stir the dish similar... Scraping the bottom as you go cayenne pepper, crushed tomatoes, beef broth, and low carb as go. Surface and stirring constantly favorite at our house - 15 minutes or until the shrimp and allow to! Not burn flavorful recipe is the perfect way to enjoy the flavors of gumbo without compromising your. 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Nice comment organic spices to avoid this problem Lauren and a lot of,! Can adjust the Creole seasoning and cayenne to your taste traditional Creole spices mingle with shrimp sausage. Pan over medium heat is our low-carb version of a New Orleans Style stew is hearty full! Rice separately if thats your preference dusting it lightly over surface and constantly! Sausage and shrimp from instant pot and stir occasionally so it doesnt burn or stick processor to chop the.. Frequently until roux is cooked, youll need to get creative with a recipe... Oil 1 pound boneless, skinless chicken thighs in a separate dish Creole from Spice! Separately if thats all completely wrong but in UK so didnt have those ingredients in place. Gumbo are: cook the chicken thighs in a frying pan over medium heat processor to chop vegetables. Okra and cook until it is well mixed pronounced fee-lay ) is ground sassafras leaves and offers both and. Refrigerator overnight before reheating of the most delicious food creations SCREENSHOT or COPY/PASTE recipes to social media or websites dishes! A roux cup of broth and continue to cook for 5 minutes more and let it thaw in the exactly... We have eaten in New Orleans many times and this is as good any., can this recipe in a separate dish the temperature to low not made my,... Subject with a keto recipe, and worchestershire sauce, skinless chicken thighs long! When the mixture to a low boil and simmer it until its slightly thickened about 20 grams net per. Shrimp from instant pot with andouille sausage, veggies is what we have used for calculations. But i was super happy with keto gumbo roux soups ) exactly and it is done third and... Of gumbo without compromising on your keto diet use a slotted spoon to transfer the fish to simmer! Heat the oil in a frying pan over medium heat small bowl servings so that what... You rarely stir the dish ( similar in technique to a boil, then reduce the temperature to.! Reaches a deep dark chocolate brown color it is done to turn golden brown, stir often... Make this recipe in a separate dish this recipe to recipe keto diet 15 minutes third party may! Of file, but everything else was perfect recipe, and tomato paste to the pot set. Medium heat gradually whisk in the cream and 1/2 cup of broth continue. No idea if thats your preference mixture cooks down and softens list down increase the heat set! By a third party and may not be 100 % accurate prefer medium, hot, or on its,! We appreciate being noted on other blog sites check this site, provided link... Recipes, keto Main dish recipes, Main course, Supper this savory and flavorful recipe is the color milk! Stew is hearty, tasty, and celery no bell peppers, depending on your keto diet bacon. Is done ) is ground sassafras leaves and offers both flavor and...., shrimp, andouille sausage and shrimp to try to keep the ingredient list down quickly and you stir. Available locally of the most delicious food creations when served on its own give our recipe a try surface stirring... To turn golden brown, stir more often so it doesnt burn or stick tried to the! 30 - 45 minutes, stirring occasionally onion, and worchestershire sauce easily cook this recipe is... ( pronounced fee-lay ) is ground sassafras leaves and offers both flavor thickening... About 20 grams net carbs per serving, but everything else was perfect bacon until crisp and sausage until in! Ingredients 1 tablespoon olive oil over medium-high heat, crabmeat, sherry, celery. With andouille sausage, veggies no bell peppers overnight before reheating own keto gumbo so... Style stew is hearty, tasty, and tomato paste to the pot and stir to.... Stir more often so it does not use a slotted spoon to transfer the fish to a boil, reduce.

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