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Keto Gumbo with Chicken & Sausage – vegetarian recipe
Stav Kogan

Keto Gumbo with Chicken & Sausage

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Prep Time 20 minutes
Cook Time 1 hour
Total Time 1 hour 20 minutes
Servings: 8 servings
Calories: 485
Ingredients Method Nutrition

Ingredients
  

  • 2 tablespoons (30 ml / 1 fl oz) avocado oil
  • 1 pound (454 g / 16 oz) boneless, skinless chicken thighs
  • Salt and ground black pepper, to taste
  • 8 ounces (227 g / 8 oz) andouille sausage, sliced into ½-inch rounds
  • 2 tablespoons (30 ml / 1 fl oz) salted butter
  • 2 tablespoons (30 ml / 1 fl oz) finely ground blanched almond flour
  • 1 tablespoon (15 ml / 0.5 fl oz) coconut flour
  • 2 cloves garlic, minced
  • 1 medium onion, chopped
  • 1 medium green bell pepper, seeded and chopped
  • 3 ribs celery, diced
  • 6 cups (1440 ml) (1.4 L) vegetable broth
  • 1 14-ounce / 400g (14.1 oz) can petite diced tomatoes
  • 2 tablespoons (30 ml / 1 fl oz) Creole Seasoning
  • 1 tablespoon (15 ml / 0.5 fl oz) dried parsley
  • 2 bay leaves
  • 1½ cups / 150g (5.3 oz) sliced okra, fresh or frozen
  • For Serving
  • 2 recipes Basic Caulirice
  • Sliced green onions, for garnish
  • Hot sauce
  • The darker your roux, the deeper the flavor. Aim for a milk chocolate color, but stir constantly and watch it closely—it can go from perfect to burnt in seconds.
  • For a seafood gumbo, add 1 pound (454 g / 16 oz) of raw, peeled shrimp or 8 ounces of lump crab meat during the last 5-7 minutes of cooking. Cook just until the shrimp turns pink and opaque.
  • This gumbo tastes even better the next day! Making it ahead allows the complex flavors to fully develop and meld together.

Method
 

  1. In a large stockpot or Dutch oven, heat the avocado oil over medium-high heat.
  2. Season the chicken thighs generously with salt and pepper.
  3. Add the chicken and sliced andouille sausage to the pot, browning them on all sides.
  4. Remove the meat to a plate, leaving the flavorful drippings behind.
  5. Once cool enough to handle, shred the chicken.
  6. To create the keto roux, reduce the heat to medium.
  7. Add the butter to the drippings in the pot.
  8. Once melted, whisk in the almond flour and coconut flour.
  9. Cook, stirring constantly and scraping the bottom of the pot, until the mixture turns a deep, nutty brown, about 10 minutes. Be careful not to let it burn.
  10. Add the minced garlic, chopped onion, bell pepper, and celery (the holy trinity ) to the roux.
  11. Sauté, stirring occasionally, until the vegetables soften, about 5-7 minutes. Return the shredded chicken and sausage to the pot.
  12. Pour in the vegetable broth and diced tomatoes.
  13. Stir in the Creole seasoning, dried parsley, and bay leaves.
  14. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for at least 30 minutes to allow the flavors to meld.
  15. Stir in the sliced okra.
  16. Continue to simmer, uncovered, for another 30 minutes, or until the okra is tender and the gumbo has thickened to your desired consistency.
  17. Taste and adjust seasoning with more salt and pepper if needed. Remember to remove and discard the bay leaves before serving.
  18. Ladle the hot gumbo into bowls over a generous serving of caulirice.
  19. Garnish with fresh sliced green onions and offer hot sauce on the side for those who like an extra kick. Store leftovers in an airtight container in the refrigerator for up to 5 days.

Nutrition

Calories: 485kcalCarbohydrates: 11gProtein: 32gFat: 35g

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