For those embracing a ketogenic or low-carb lifestyle, enjoying the rich and diverse flavors of Cajun cuisine might seem challenging. However, with a few clever substitutions and adjustments, it's entirely possible to savor a delicious and guilt-free gumbo. This article explores a keto-friendly gumbo recipe, focusing on a slow cooker approach that simplifies the cooking process while retaining the authentic taste of this Louisiana classic.
Introduction to Keto Gumbo
Gumbo, a staple in Cajun cuisine, is traditionally a hearty stew served with rice. However, rice is not keto-friendly. This recipe replaces rice with cauliflower rice, making it suitable for those on a low-carb diet. This keto gumbo recipe is a lighter, low-carb and gluten-free take on authentic, New Orleans style gumbo! It has the same bold flavors you'll find in traditional gumbo recipes. Andouille sausage, jumbo shrimp and tender, shredded chicken thighs are popular gumbo add-ins that we're definitely not skipping here.
Why Slow Cooker Gumbo?
Using a slow cooker, crock pot, or pressure cooker makes this one of the easiest gumbo recipes to put together. Slow cooking allows the flavors to meld together, creating a depth of taste that's hard to achieve with quicker cooking methods. It's also a convenient way to prepare a meal, as you can simply add the ingredients to the slow cooker and let it simmer for several hours.
Ingredients and Substitutions
Traditional gumbo often includes ingredients high in carbohydrates, such as flour (for the roux) and rice. In this keto version, we make the following substitutions:
- Roux: Traditional gumbo starts with a roux, a mixture of fat and flour. Since flour is not keto-friendly, this recipe either omits the roux altogether or uses keto-friendly alternatives like cassava flour or arrowroot starch in small quantities.
- Rice: The traditional accompaniment to gumbo is rice. For a low-carb option, cauliflower rice is an excellent substitute. All you have to do is grate a head of cauliflower into rice sized pieces, or pulse in a food processor until the desired size and then a quick steam or saute and you have cauliflower rice to enjoy with this tasty stew.
Key Ingredients:
- Protein: Chicken, sausage, and shrimp are the stars of this gumbo. Chicken thighs are a great choice for their flavor and tenderness. Smoked turkey sausage can be used instead of andouille sausage to reduce the fat content. Jumbo shrimp add a touch of seafood flavor.
- Vegetables: The "holy trinity" of Cajun cooking - bell peppers, onions, and celery - forms the base of this gumbo. Garlic, diced tomatoes, green onions, and parsley add additional layers of flavor.
- Seasoning: Cajun seasoning is crucial for that authentic gumbo kick. You can either use a store-bought blend or make your own to control the spice level. Thyme, bay leaves, and filé powder are also essential for flavor.
- Broth: Chicken broth forms the liquid base of the gumbo.
- Thickener: Filé powder is used as a thickener and adds another layer of flavor to the final dish. It doesn't hold up well over high heat so add it at the very end, once the gumbo is ready. Xanthan gum or arrowroot starch can also be used in small amounts to thicken the gumbo if desired.
Step-by-Step Slow Cooker Keto Gumbo Recipe
Here's a general outline of how to make keto gumbo in a slow cooker:
Read also: Easy Low-Carb Cheese Crackers
- Prepare the Ingredients: Chop all the vegetables (onion, bell pepper, celery, garlic, green onions, and parsley). Slice the sausage. If using raw chicken, cut the chicken thighs into smaller pieces. If you want to add shrimp to this gumbo, simple add the shelled, deveined, pre-cooked shrimp to the crockpot for 15-20 minutes before serving.
- Sear the Meats (Optional): While this step isn't strictly necessary, searing the chicken and sausage before adding them to the slow cooker adds depth of flavor. Turn on the saute function on the slow cooker, then add 1 tablespoon olive oil and chopped chicken thighs. Saute for about 6 to 8 minutes until the thighs are cooked. Remove, then toss in smoked turkey sausage. Add Cajun seasoning and mix together to bloom the spices. Add arrowroot starch and stir again. Fold in the chicken and the turkey sausage.
- Combine Ingredients in the Slow Cooker: Place the chicken in the bottom of the slow cooker and toss in the onion, bell pepper, celery, garlic, and bay leaves. Sprinkle Cajun seasoning and thyme over everything. Pour in the diced tomatoes and chicken broth.
- Slow Cook: Cover and cook on low for 6-8 hours or on high for 3-4 hours.
- Add Shrimp and Final Touches: When the gumbo has 30 minutes left, slice up the sausages and green onions. Add the sausage, shrimp and 3/4 of the green onions to the slow cooker. Cook for the remaining 30 minutes until the shrimp is cooked through. Shred the chicken with two forks. Remove the gumbo from the heat and stir in the filé powder. Taste and adjust, adding more Cajun spice or salt and pepper, if needed. Cover the pot and let it sit for 10 minutes.
- Serve: Ladle the gumbo over cauliflower rice and garnish with the remaining green onions and fresh parsley.
Tips and Variations
- Spice Level: Adjust the amount of Cajun seasoning to your liking. If you prefer a milder gumbo, start with a smaller amount and add more to taste.
- Vegetables: Feel free to add other low-carb vegetables, such as okra or zucchini. You can use frozen okra instead of fresh.
- Thickening: If you prefer a thicker gumbo, whisk in 1-2 teaspoons of xanthan gum or a tablespoon of arrowroot starch mixed with a little cold water during the last 30 minutes of cooking.
- Make it Paleo/Whole30: Use compliant sausage and broth to make this recipe Paleo and Whole30-friendly.
- Add a Kick: For extra heat, add a pinch of cayenne pepper or a dash of hot sauce.
- Fresh Herbs: Fresh herbs make a big difference in flavor. If possible, use fresh parsley, thyme, and green onions.
- Serving Suggestions: Serve gumbo with a side of keto-friendly cornbread or a dollop of sour cream or Greek yogurt.
Traditional Gumbo vs. Keto Gumbo
Traditionally, the roux is cooked over a long period of time, until it is dark and flavorful and perfect. But for this slow cooker gumbo, we'll keep cooking the roux for another 5-10 minutes, still whisking. The roux will turn into a light caramel color - brown roux, great for gravies. A few minute longer, and the roux will deepen into a chocolate color. Typically, roux has the most thickening power the lighter it is. That's the biggest difference between traditional gumbo and this keto gumbo recipe. I haven't attempted a keto friendly gumbo roux but maybe someday I will.
Serving and Storage
Ladle into bowls to serve. Make sure to dice the vegetables small so they can cook, otherwise they'll end up crunchy. Filé powder doesn't hold up well over high heat so add it at the very end, once the gumbo is ready. You can also sprinkle more file powder over individual servings for extra flavor. This keto gumbo is more broth-y than traditional gumbo. If you'd like to thicken it even further, you can whisk in 1-2 teaspoons of xanthan gum. Arrowroot powder is another gluten-free thickener you can use but keep in mind it will add some extra net carbs to the dish. If you'd like to make this in a crock pot or slow cooker, you can cook the shrimp and sausage in a large skillet, then transfer all of the vegetables and other ingredients to the slow cooker dish. Let it simmer on low for a few hours.
This chicken gumbo freezes and reheats well, so you can make a big batch and portion it out for weeknight meals and grab and go lunches.
Other Cajun-Inspired Keto Recipes
Looking for more Cajun-inspired keto recipes? Kale Caesar Salad with Cajun Shrimp is a zesty and healthier take on everyone's favorite- Caesar salad. Generously-seasoned jumbo shrimp top a bed of softened kale served with crunchy radishes, parmesan cheese and creamy avocado. Keto Pot Roast with Gravy is a family favorite and is often requested in my house.
Read also: Keto Calorie Counting: A Detailed Guide
Read also: Magnesium Supplements for Keto