Keto Gumbo
Posted: 01/28/21
Updated: 10/12/23
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This keto gumbo recipe is hearty and full of flavor! 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.
What Makes This Recipe So Good
- It’s super easy to make. There’s really very little active work involved – mostly you just add everything to the pot and let it simmer for a while!
- There’s so much authentic flavor in this dish, you’ll almost feel like you’re sitting in the French Quarter listening to jazz. Almost.
- New Orleans is all about community, and gumbo is a perfect large-gathering recipe. You can easily double (or triple!) this recipe to feed a big group, so get the whole krewe together and eat up.
Key Ingredients
Xanthan Gum – OK, so. The rule is – it’s not gumbo if it doesn’t start with a roux. Buuuuuuttttttt… Roux is made from oil or fat and flour, and that’s not exactly keto-friendly, so we’re fudging the rules here a little. Our gumbo starts out with a faux-roux made from oil and xanthan gum.
Filé Powder – Filé is an earthy, rooty seasoning that adds so much classic flavor to a bowl of gumbo. Tony Chachere’s is my favorite brand, but use any you can find! If you can’t find any, don’t stress. You can just leave it out!
Chef’s Tips
- If you’re planning to make this ahead of time or freeze the leftovers, keep the shrimp separate and cook it when you’re ready to eat. Shrimp just doesn’t reheat well – it gets a rubbery texture that’s really unappealing.
- Unless you live near the coast and can buy live shrimp fresh off the boat, you’re better off just buying frozen shrimp. Frozen shrimp will taste better than the “fresh” shrimp from the grocery store, which are really just frozen shrimp that were thawed and then set out in an ice boat.
- Wild-caught shrimp are more flavorful than farmed shrimp. Take a second to check the package for that designation, but don’t lose sleep if you can’t find wild-caught at your local store.
More Keto Recipes You’ll Love
- Keto White Chicken Chili
- Sous Vide Ribeye with Garlic-Herb Butter
- Keto Buffalo Chicken Dip
- Sushi Rolls with Smoked Salmon
- Keto Chicken and Dumplings
- Keto Carbonara
- 25 Keto Slow Cooker Recipes
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Keto Gumbo
This keto gumbo recipe is hearty and full of flavor! 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.
servings
Ingredients
- ½ cup canola or avocado oil
- 2 teaspoons xanthan gum plus more
- 2 cloves garlic
- ½ cup onion chopped
- ½ cup celery finely chopped
- 1 medium green bell pepper chopped
- 1 medium red bell pepper chopped
- 1 pound chicken chopped into 1" pieces
- ½ teaspoon dried thyme
- 1 tablespoon salt
- 1 tablespoon cajun seasoning
- 1 ½ teaspoons gumbo filé powder
- 1 pound andouille sausage sliced into discs
- 8 cups chicken broth
- 1 14.5-ounce can diced tomatoes optional
- 1 10-ounce package okra thawed
- 1 pound shrimp peeled, deveined
- 3 bay leaves
- 2 tablespoons hot sauce plus more if desired
- cauliflower rice for serving
- fresh parsley for garnish
- green onions for garnish
Equipment
- Large pot
Instructions
- Heat oil in a large pot over medium heat and slowly whisk in xanthan gum. Simmer until congealed, approximately 5 minutes.
- Add in garlic, celery, onion, bell peppers, and chicken. Cook 10 minutes.
- Add thyme, salt, cajun seasoning, filé powder, and sausage.
- Gradually stir in broth, diced tomatoes (optional), and okra, then add shrimp, bay leaves, and hot sauce.
- Simmer covered on low heat for 1 – 1 ½ hours. After simmering, sprinkle a little more xanthan gum on top of the gumbo and stir it in well.
- Portion into bowls. Serve with cauliflower rice and garnish with green onions and fresh parsley.
Nutrition Information
Serving: 1serving | Calories: 457kcal | Protein: 30g | Fat: 34g | Saturated Fat: 8g | Trans Fat: 0.2g | Total Carbs: 9g | Fiber: 3g | Sugar: 4g | Net Carbs: 6g | Vitamin C: 51mg | Cholesterol: 165mg | Sodium: 2410mg | Potassium: 677mg | Calcium: 96mg | Iron: 2mg
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
Hello, thanks for sharing the recipe. How might I reduce the amount of sodium?
You could use less salt, a low-sodium cajun seasoning, and low-sodium chicken broth! Let us know if you try it.
Can you brown the xanthum gum in the oven to reduce the amount of oil you are using?
While we haven’t tried that alternative so we can’t say for sure, I’m not sure it would work here. You really need that roux base, which is a combination of fat and flour (or xanthan gum in this specific case). If you’re just wanting to avoid using oil, you could try butter instead.
What is the serving size for the nutritional value given? 1 cup, 1.5 cups? 2 cups?
Hi, Cindy! The nutritional information shown is approximate and reflects the general amounts for 1 serving using the exact ingredients we used. This gumbo yields 8 servings, so 1 serving would be 1/8 of the total yield. The exact measurement (as far as cups) can vary every time it’s cooked, just depending on factors like how much the liquid reduces, etc., so we don’t usually display it like that.
I made this and the flavors and the aroma all thru the house say gumbo & are excellent. It has real French Quarter flair. I thank you kindly for sharing recipe
Isn’t that the best? So glad you enjoyed it!
Made this Friday night and it was fantastic. I only added crab and doubled the ingredients. All my family members was also surprised to how good it came out, called it healthy gumbo . Lol
So glad you loved it!! Thank you for the review!