A Taste of Louisiana, Made Low-Carb!
Dive into a bowl of pure comfort with this Spicy & Smoky Keto Gumbo! We’re capturing the heart and soul of Louisiana’s official state dish but giving it a brilliant low-carb makeover. This recipe skips the traditional flour-based roux and starchy rice, instead building incredible depth of flavor from the holy trinity of onion, celery, and bell pepper, smoky Andouille sausage, and tender shrimp. Served over a bed of fluffy cauliflower rice, this is one soul-warming meal you’ll be making again and again. Let’s get this pot simmering!
MAKES: 8 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 40 minutes
Ingredients
• 1/4 cup / 55 g ghee or other healthy cooking fat
• 1 medium / 110 g yellow onion, chopped
• 4 cloves garlic, minced
• 1 medium / 120 g green bell pepper, sliced
• 2 large / 128 g celery stalks, sliced
• 14.1 oz / 400 g canned chopped tomatoes
• 4 cups / 980 ml fish stock or chicken stock
• 1 teaspoon dried thyme
• 1 teaspoon oregano
• 1 teaspoon ancho chile powder or smoked paprika
• 1/4 teaspoon cayenne pepper
• 14.1 oz / 400 g okra, fresh or frozen, roughly chopped
• 1.1 lbs / 500 g Andouille sausage, chorizo, or kielbasa, sliced
• 1.5 lbs / 680 g raw shrimp, peeled
• Salt and pepper, to taste
• Freshly chopped parsley, chives, or spring onions, for garnish
Instructions
1. In a large heavy-based saucepan or Dutch oven, heat the ghee over medium-high heat. Add the chopped onion and cook for 5-8 minutes, until softened and lightly browned.
2. Stir in the minced garlic, sliced green pepper, and sliced celery. Cook for another 2 minutes until fragrant.
3. Pour in the chopped tomatoes and stock. Add the thyme, oregano, ancho powder, cayenne pepper, okra, and sliced sausage. Stir everything to combine.
4. Bring the mixture to a boil, then reduce the heat to low. Simmer, uncovered, for 25-30 minutes, or until the gumbo has slightly thickened and the okra is tender.
5. Add the peeled shrimp to the pot and cook for just 2-3 minutes, until they turn pink and opaque. Immediately remove the pot from the heat to prevent overcooking the shrimp.
6. Season with salt and pepper to taste. Garnish with fresh parsley, chives, or spring onions and serve immediately. This gumbo is fantastic on its own or with a side of cauliflower rice. Store leftovers in the refrigerator for up to 4 days or freeze for up to 3 months.
Nutritional Information
• Nutrition Per Serving
• Total Carbs: 11.2 g
• Fiber: 3.9 g
• Net Carbs: 7.3 g
• Protein: 26.6 g
• Fat: 22.6 g
• Energy: 349 kcal
• Macronutrient Ratio: Calories from carbs (9%), protein (31%), fat (60%)
Pro Tips
• for Perfect Gumbo
• Don’t discard your shrimp shells! Simmer them with water, onion, and celery for 20 minutes to create a quick, flavorful seafood stock that will elevate your gumbo.
• This recipe is versatile. Swap the shrimp for 1.5 lbs of cubed chicken thighs, adding them with the sausage to ensure they cook through.
• Control the heat by adjusting the amount of cayenne pepper and choosing a milder or spicier sausage. A pinch of smoked paprika can add smokiness without extra heat.
• To reduce okra’s sliminess, pan-fry it for a few minutes in a separate skillet before adding it to the gumbo. Using frozen, pre-chopped okra also helps.
FAQ
Q: How is this gumbo keto-friendly without a roux
A: This gumbo recipe is keto-friendly because it omits the traditional high-carb flour and oil roux. Instead, it builds deep flavor from the ‘holy trinity’ of onion, celery, and bell pepper, and uses okra as a natural, low-carb thickener.
Q: Can I use a different protein besides shrimp and sausage
A: Absolutely. This recipe is very versatile. You can easily substitute the shrimp with 1.5 lbs of cubed chicken thighs. Just be sure to add the chicken along with the sausage to ensure it cooks through completely.
Q: Is this keto gumbo very spicy
A: You can easily control the spice level. The heat comes from the cayenne pepper and the type of sausage used. To make it milder, reduce or omit the cayenne and use a less spicy sausage like kielbasa. For more smokiness without heat, use smoked paprika.
Q: My okra is sometimes slimy, how can I prevent that
A: To reduce the sliminess of okra, you can pan-fry it in a separate skillet for a few minutes before adding it to the gumbo pot. The recipe also notes that using frozen, pre-chopped okra can help minimize the slimy texture.
