Keto Gumbo has all the bold and distinctive flavors of this famous Creole dish, but with a few adjustments to make it keto-friendly. This is a one-pot, quick and easy meal that your family is sure to love.
Just don't forget to serve your Keto Gumbo with a side of hot sauce.
WHY YOU'LL LOVE THIS KETO GUMBO RECIPE
- A Low-Carb Version of a Southern Classic - Gumbo is a Creole dish known around the world. It takes inspiration from French, African, Spanish, and Caribbean culture and blends it all into one delicious meal. We've made a few changes to fit the needs of those living a low-carb lifestyle, like removing the flour. And we've swapped the white rice for cauliflower rice.
- Big Flavor - The Holy Trinity - celery, bell pepper, and onion, is a staple in Creole cuisine. In this recipe we found that onion and bell peppers did the trick. And with the sweet tomato base, Creole seasoning, and Andouille sausage, this recipe really packs a punch. And if you're looking for more Southern inspired keto dishes, we think you will love this recipe for Keto Fried Chicken.
- An Easier Approach to Gumbo - When developing a recipe for gumbo, we noticed that both okra and filé are used as a thickening agent. But those ingredients are not readily available to everyone, so we wanted to make a recipe that uses ingredients that are found in most grocery stores.
- An Easy One-Pot Meal - Everything can be cooked in one large stock pot, making cleanup quick and easy, which we understand is important when cooking homemade meals for the family. If you're looking for more one-pot meals, check out this recipe for Chipotle Chili.
KEY INGREDIENTS IN KETO GUMBO
Onion - Onions, when sautéed, develop a beautiful sweet taste that compliments this dish so well.
Bell Peppers - Any type of bell pepper will work in this recipe, but each bell pepper is slightly different in taste. Green bell peppers taste more vegetal and bitter. Yellow and orange are sweet, but red is the sweetest overall.
Garlic - When garlic is roasted is becomes sweeter and caramelization begins to occur, giving you this beautiful (and not overpowering) garlic flavor.
Boneless, Skinless Chicken Breast - Chicken breast is the preferred cut of chicken in this recipe, but you may also use boneless chicken thigh meat as well.
Andouille Sausage - When looking for andouille sausage, we recommend searching for a Cajun-style andouille sausage. This has more spice overall than the European versions. But whatever you find will work great. Kielbasa is a smoked sausage that can be substituted for andouille if needed.
Tomatoes - Canned crushed tomatoes are the base of the soup, and add a beautiful sweet flavor overall.
Chicken Broth - Chicken broth complimented the chicken in this recipe, but you can use any broth you like.
Creole or Cajun Seasoning - Either seasoning will work in this recipe. Just taste as you go to make sure the balance is just right.
Thyme - We found that dried thyme worked great in this recipe.
Bay Leaf - Bay leaves, when left to infuse in broth, help the dish to develop hints of black pepper and mint. We love the addition it adds here.
Shrimp - The mix of different proteins like seafood, poultry, and sausage is a very Southern characteristic. We love the mix of the three proteins in this Keto Gumbo recipe.
Salt and Pepper - Always salt and pepper to taste. Everyone has a very different palate so this step is crucial for overall balance.
Cauliflower Rice - Traditional white rice is swapped out with cauliflower rice, making this a keto and low-carb friendly dish all can enjoy.
If you have any questions about the ingredients in this Keto Gumbo recipe, please leave it in the comments below.
HOW TO MAKE KETO GUMBO
Heat oil in a stock pot over medium-high heat. Add the onion, bell pepper, and garlic. Cook for 3-5 minutes, to release the flavors.
Remove the onions and peppers to a plate; set aside.
Add in the remaining ingredients, except the cauliflower rice, and stir to combine.
Bring the keto gumbo to a boil, then reduce the heat to low and simmer for 25 minutes.
Add in the frozen cauliflower rice and the cooked peppers and onions, and stir to combine.
Turn off the heat and let the keto gumbo cool for 10 minutes. The heat will transfer to the cauliflower rice, heating it.
Garnish and serve hot.
BEST TIPS FOR KETO GUMBO
You can use boneless chicken thigh meat if preferred.
You can use frozen cooked shrimp. Add it into the pot when you add the cauliflower rice.
This Keto Gumbo can be stored in an airtight container in the refrigerator for up to 3 days and in the freezer for up to 3 months. To reheat the gumbo, place it in a saucepan over medium heat until fully warmed through.
Enjoy with sour cream and a few dashes of hot sauce!
MORE KETO-FRIENDLY MEAL RECIPES
We've gathered together our favorite tried and true keto-friendly recipes that taste delicious and leaves you feeling incredible.
We hope you give them a try.
We hope you love this recipe as much as we did! Please help us out by leaving a quick review and star ★ rating below.
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- 2 tablespoons oil (we use avocado oil)
- 1 large onion, diced
- 2 medium bell peppers, cored and chopped
- 4 cloves garlic, peeled and minced
- 3 boneless skinless chicken breasts, cut into 1-inch pieces
- 1 lb. Andouille sausage, thinly sliced into rounds
- 1, 14 oz. can crushed tomatoes
- 4 cups chicken broth
- 2 tablespoons Creole or Cajun seasoning
- 1 teaspoon of dried thyme, crushed
- 1 bay leaf
- 1 lb. raw medium shrimp, peeled and deveined
- salt and black pepper
- 12 oz. bag of frozen cauliflower rice
- Heat oil in a stock pot over medium-high heat. Add the onion, bell pepper, and garlic. Cook for 3-5 minutes, to release the flavors.
- Remove the onions and peppers to a plate; set aside.
- Add in the remaining ingredients, except the cauliflower rice, and stir to combine.
- Bring the keto gumbo to a boil, then reduce the heat to low and simmer for 25 minutes.
- Add in the frozen cauliflower rice and the cooked peppers and onions, and stir to combine.
- Turn off the heat and let the keto gumbo cool for 10 minutes. The heat will transfer to the cauliflower rice, heating it.
- Garnish and serve hot.
- You can use boneless chicken thigh meat if preferred.
- You can use frozen cooked shrimp. Add it into the pot when you add the cauliflower rice.
- This Keto Gumbo can be stored in an airtight container in the refrigerator for up to 3 days and in the freezer for up to 3 months. To reheat the gumbo, place it in a saucepan over medium heat until fully warmed through.
- Enjoy with sour cream and a few dashes of hot sauce!
Nutrition Information:Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 332Total Fat: 22gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 77mgSodium: 1962mgCarbohydrates: 11gFiber: 3gSugar: 5gProtein: 24g
The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands.