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Are you following a keto diet but still crave cajun food and the flavors of traditional gumbo? Look no further! In this blog post, we'll share an easy-to-follow recipe for keto gumbo that captures the essence of New Orleans while keeping your carb intake in check. Packed with savory ingredients like andouille sausage, chicken thighs, and aromatic spices, this one-pot meal will leave you satisfied and delighted. So put on your apron and let's dive into the world of delicious, low-carb gumbo!
Gumbo is a classic Southern dish that is typically made with a roux, which is a mixture of flour and oil that is cooked until it is dark brown. The roux thickens the gumbo and gives it a rich flavor. However, roux is not keto-friendly, as it is high in carbohydrates.
This keto gumbo recipe uses cauliflower rice instead of white rice, and it does not use a roux. This makes it a delicious and easy low-carb meal that is perfect for people on the keto diet.
Easy keto gumbo recipe with sausage and shrimp
Ingredients:
- 1 tablespoon olive oil
- 1 pound andouille sausage, sliced
- 1/2 cup chopped onion
- 1/2 cup chopped celery
- 1/2 cup chopped green bell pepper
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon cayenne pepper
- 1 tablespoon garlic powder
- 1 tablespoon onion powder
- 1 tablespoon paprika
- 1 (28 ounce) can crushed tomatoes
- 4 cups chicken broth
- 1 pound shrimp, peeled and deveined
- 1/2 cup chopped fresh parsley
- 1 cup cauliflower rice
Instructions:
- Heat the olive oil in a large pot over medium heat. Add the sausage and cook until browned.
- Add the onion, celery, bell pepper, salt, pepper, cayenne pepper, garlic powder, onion powder, and paprika. Cook until the vegetables are softened, about 5 minutes.
- Stir in the crushed tomatoes, chicken broth, and cauliflower rice. Bring to a boil, then reduce heat to low and simmer for 30 minutes.
- Add the shrimp and cook until pink, about 5 minutes.
- Stir in the parsley and enjoy your bowl of gumbo.
Nutritional Information:
One serving of this keto gumbo recipe provides the following nutritional information:
- Calories: 300
- Fat: 20 grams
- Saturated Fat: 10 grams
- Cholesterol: 100 milligrams
- Sodium: 600 milligrams
- Carbohydrates: 5 grams
- Fiber: 5 grams
- Sugar: 5 grams
- Protein: 25 grams
Tips for Making Keto Gumbo:
- Use a food processor to quickly chop the vegetables into uniform pieces, saving you time and effort.
- For a richer flavor, try making a dark keto roux using almond flour or coconut flour. Heat a separate skillet over medium heat, add a little butter or avocado oil, and whisk in the flour until it turns a deep brown color. Be sure to keep stirring to prevent burning.
- If you prefer a thicker sausage gumbo, sprinkle xanthan gum into the pot while the gumbo simmers. Start with a small amount, around 1/2 teaspoon of xanthan gum, and gradually add more if needed. Stir well after each addition and allow the gumbo to thicken before adding more.
- Don't skip the veggies! The combination of green bell peppers, onions, and celery forms the flavor base of many Cajun and Creole dishes. It adds depth and complexity to your gumbo, so be sure to include these aromatic vegetables.
- If you're short on time, you can adapt this recipe for a slow cooker or pressure cooker. Simply follow the same steps of browning the chicken and sautéing the vegetables before transferring everything to your chosen appliance. Adjust the cooking times accordingly and enjoy a flavorful gumbo with minimal effort.
- Leftover low carb gumbo often tastes even better the next day as the flavors have a chance to meld together. Store any remaining gumbo in an airtight container in the refrigerator, and reheat it on the stovetop or in the microwave for a quick and delicious meal.
- Add your favorite cajun seasoning, hot sauce or creole seasoning to personal taste.
- If desired you can enjoy your delicious gumbo over riced cauliflower.
FAQ:
Q: Can I use regular rice instead of cauliflower rice?
A: While traditional gumbo is typically served with white rice, it is not suitable for a keto diet. Cauliflower rice is a fantastic low-carb alternative that provides a similar texture and absorbs the flavors of the gumbo beautifully.
Q: Can I add seafood to my keto gumbo?
A: Absolutely! Feel free to incorporate shrimp, crab meat, or any other seafood you enjoy into your gumbo. Just make sure to adjust the cooking time accordingly to ensure the seafood is cooked through.
Q: Can I make gumbo without a Dutch oven?
A: Yes, you can use a large soup pot or even a crock pot to make your gumbo. The key is to have a vessel that can accommodate all the ingredients and allow for simmering.
Q: Can I freeze leftover gumbo?
A: Yes, gumbo freezes well. Allow it to cool completely before transferring it to an airtight container or freezer bags. When ready to enjoy, thaw it in the refrigerator overnight and reheat it on the stovetop.
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With our 30-Day Keto Reset Ebook, you can finally reach your keto goals and achieve the body you've always wanted. Order your copy today!
| Question | Answer |
|---|---|
| What is the difference between keto gumbo and traditional gumbo? | The main difference between keto gumbo and traditional gumbo is the use of cauliflower rice instead of white rice. Cauliflower rice is a low-carb, high-fiber alternative. |
| Can I make this gumbo in a slow cooker? | Yes, you can make this gumbo in a slow cooker. Simply combine all the ingredients in the slow cooker and cook on low for 6-8 hours. |
| Can I make this gumbo ahead of time? | Yes, you can make this gumbo ahead of time. Cook the gumbo according to the instructions, let it cool completely, and store it in an airtight container in the refrigerator. |
| What are the nutritional benefits of keto gumbo? | Keto gumbo is a low-carb, high-fat meal that is a good source of protein and fiber. It is low in sugar and carbohydrates, making it suitable for the keto diet. |
| What are some tips for making keto gumbo? | - Use any type of sausage you like in this recipe. - Cook the sausage and vegetables thoroughly. - Add enough chicken broth and simmer the gumbo for the recommended time. - Serve with cauliflower rice or your favorite keto-friendly side dish. |
| What are some common mistakes people make when making keto gumbo? | - Not cooking the sausage long enough. - Not cooking the vegetables long enough. - Not adding enough chicken broth. - Not simmering the gumbo long enough. - Not serving with cauliflower rice. |
Tips for Making Keto Gumbo:
- Use a food processor to quickly chop the vegetables into uniform pieces, saving you time and effort.
- For a richer flavor, try making a dark roux using almond flour or coconut flour. Heat a separate skillet over medium heat, add a little butter or avocado oil, and whisk in the flour until it turns a deep brown color. Be sure to keep stirring to prevent burning.
- If you prefer a thicker gumbo, sprinkle xanthan gum into the pot while the gumbo simmers. Start with a small amount, around 1/2 teaspoon of xanthan gum, and gradually add more if needed. Stir well after each addition and allow the gumbo to thicken before adding more.
- Don't skip the holy trinity! The combination of green bell peppers, onions, and celery forms the flavor base of many Cajun and Creole dishes. It adds depth and complexity to your gumbo, so be sure to include these aromatic vegetables.
- If you're short on time, you can adapt this recipe for a slow cooker or pressure cooker. Simply follow the same steps of browning the chicken and sautéing the vegetables before transferring everything to your chosen appliance. Adjust the cooking times accordingly and enjoy a flavorful gumbo with minimal effort.
- Leftover gumbo often tastes even better the next day as the flavors have a chance to meld together. Store any remaining gumbo in an airtight container in the refrigerator, and reheat it on the stovetop or in the microwave for a quick and delicious meal.
With this keto gumbo recipe, you don't have to miss out on the delicious flavors of a classic gumbo while following a low-carb lifestyle. By using cauliflower rice and keto-friendly ingredients, you can indulge in a hearty stew that satisfies your cravings and keeps you on track with your dietary goals. So gather the ingredients from your local grocery store and get ready to savor every spoonful of this delectable, keto-friendly gumbo with just the perfect about of cajun spice. Enjoy!
Have you fallen off the keto wagon? Are you looking to get back on track? If so, our 30-Day Keto Reset Ebook is for you! This ebook will provide you with all the tools and resources you need to successfully reset your keto lifestyle and reach your weight loss goals.
With our 30-Day Keto Reset Ebook, you can finally reach your keto goals and achieve the body you've always wanted. Order your copy today!