This keto gumbo recipe offers a lighter, low-carb, and gluten-free alternative to traditional New Orleans-style gumbo, without compromising on the bold flavors that define this iconic dish. Featuring Andouille sausage, jumbo shrimp, and tender shredded chicken thighs, this recipe ensures a hearty and satisfying meal. Inspired by the flavors of Louisiana, this gumbo maintains the essence of Cajun cooking while adhering to ketogenic principles.
Inspiration and Key Differences
Inspired by the TV show "Gordon Ramsay: Uncharted," which explores the food and culture of various regions, this keto gumbo recipe emerged from a desire to recreate the authentic flavors of Louisiana cuisine. The most significant difference between traditional gumbo and this keto version lies in the absence of a traditional roux. While a traditional gumbo relies on a long-cooked roux of flour and oil for its characteristic flavor and thickness, this recipe omits the flour to keep the carbohydrate count low.
Ingredients and Preparation
To expedite the cooking process, consider purchasing pre-peeled and deveined large shrimp (preferably wild-caught) and pre-cooked chicken, such as chicken thighs, chicken breast meat, or meat from a store-bought rotisserie chicken or whole roasted chicken.
Steps for Keto Gumbo
- Deglaze the Pan: After browning the sausage and shrimp, deglaze the pan with chicken broth and add celery, onion, and bell pepper.
- Add Remaining Ingredients: Incorporate green onion, parsley, diced tomatoes, and the remaining broth into the mixture.
- Simmer: Bring the mixture to a boil, then reduce to low heat and simmer.
- Incorporate Meats: Add the cooked chicken, sausage, and shrimp to the pot.
- Final Touches: Remove from heat and stir in filé powder. Mix well, then cover and let it sit for 10 minutes.
Filé powder acts as both a thickener and a seasoning. It is crucial to add it at the very end of the cooking process, as it does not hold up well under high heat. Adjust the flavors to taste by adding more Cajun seasoning or salt and pepper as needed before serving.
The Importance of Cook Time
The extended cooking time is essential for allowing the vegetables to soften and the flavors to meld together harmoniously. Ensure that the vegetables are finely chopped to facilitate even cooking.
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Thickening the Gumbo
This keto gumbo tends to be more broth-y than traditional gumbo. To achieve a thicker consistency, whisk in 1-2 teaspoons of xanthan gum.
Slow Cooker Option
For a convenient alternative, this keto gumbo can be prepared in a crock pot or slow cooker. Simply cook the shrimp and sausage in a large skillet before transferring them to the slow cooker along with the vegetables and other ingredients. Let it simmer on low for several hours.
Serving Suggestions
Enjoy this gumbo on its own as a hearty soup or serve it over cauliflower rice, a low-carb substitute for traditional white rice.
Creating a Keto Roux
Since traditional gumbo relies on a roux made from flour and fat, a keto-friendly alternative is necessary to maintain the low-carb nature of the dish. The following methods can be used to create a gluten-free and keto-friendly roux:
Xanthan Gum Roux
Xanthan gum is a plant-based thickening and stabilizing agent that acts as an emulsifier and thickener. To make a keto roux with xanthan gum:
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- Heat olive oil in a large stockpot over medium heat.
- Add chicken thighs and cook until browned on both sides. Remove and set aside.
- Add andouille sausage rounds to the stockpot and cook until browned.
- Reduce heat to medium-low and melt butter in the stockpot, scraping up any browned bits of meat.
- Sprinkle 1 teaspoon of xanthan gum over the butter, stirring continuously to incorporate.
- Cook the keto roux until browned, about 20 to 30 minutes, stirring constantly to prevent burning. The roux should be the color of chocolate milk.
- Add garlic, salt, pepper, Cajun seasoning, and cayenne pepper (optional).
- Pour in chicken broth, canned tomatoes, bay leaves, and thyme.
- Chop the chicken thighs into bite-sized pieces and add them to the stockpot, along with the andouille sausage.
- Add the shrimp and half of the green onions to the stockpot for the last 10 to 15 minutes of simmering.
- Serve over cauliflower rice, if desired, and garnish with green onions.
Trinity Roux
An alternative to the traditional flour-based roux is the Trinity Roux. This method still delivers a rich flavor while remaining keto-friendly:
- Prepare all gumbo ingredients ahead of time, including cooking the chicken and shrimp, browning the sausage, and dicing the vegetables.
- Add chopped onion, celery, pepper, and butter to a large saucepan and cook over medium flame, stirring occasionally.
- As the mixture begins to turn golden brown, stir more frequently to prevent burning or sticking.
- When the mixture turns a deep golden caramel color (about 25-30 minutes), add salt and 1/3 cup of broth.
- Whisk in cream and 1/2 cup of broth and continue to cook down for about 5 minutes more, allowing it to thicken.
- In the stockpot used to brown the sausage, pour in 1/2 cup of chicken broth over medium-high heat and stir to deglaze the pan.
- Add the remaining broth, diced vegetables, parsley, and roux to the pot and stir to combine.
- Bring to a boil for about 5 minutes, or until the vegetables have softened. Stir in Cajun seasoning and salt.
- Add the cooked meats (sausage, chicken, and shrimp).
Other Gluten-Free Roux Options
Cassava Flour Roux
Cassava flour is a grain-free flour made from the cassava root plant, making it a suitable 1:1 substitute for regular flour. It can be used to create a paleo-friendly and grain-free roux.
Gluten-Free 1:1 Flour Roux
Bob's GF 1:1 flour, made with a blend of sweet rice flour, brown rice flour, potato starch, sorghum flour, tapioca flour, and xanthan gum, can also be used as a gluten-free alternative.
Light Brown Roux
A light brown roux, with an almond butter color and flavor, is excellent for making gluten-free sauces for zoodles, thickening soups, and adding depth to eggless casseroles.
Slurry as a Quick Thickening Agent
In a hurry? A slurry can be used as a thickening agent at the end of cooking. A slurry is a mixture of water and flour or starch, such as arrowroot or tapioca starch. Unlike a roux, a slurry is uncooked, requires no fat, and is added during the final minutes of cooking.
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Additional Tips and Considerations
- Filé Powder: Do not expose filé powder to high heat, as it loses its thickening properties. Add it at the very end of the cooking process.
- Vegetable Size: Ensure that the vegetables are diced small to facilitate even cooking and prevent them from remaining crunchy.
- Spice Level: Adjust the amount of Cajun seasoning to control the spice level. For a milder flavor, use less Cajun spice.
- Customization: Feel free to adjust the recipe based on your preferences, adding more or less of certain ingredients to achieve your desired flavor profile.
Serving and Enjoying
Ladle the keto gumbo into bowls and serve. For a more authentic experience, serve over cauliflower rice and garnish with green onions.
Other Cajun-Inspired Keto Recipes
Explore other Cajun-inspired keto recipes to expand your culinary repertoire:
- Kale Caesar Salad with Cajun Shrimp: A zesty and healthier twist on Caesar salad, featuring generously-seasoned jumbo shrimp atop a bed of softened kale, served with crunchy radishes, parmesan cheese, and creamy avocado.
- Keto Pot Roast with Gravy: A family favorite often requested, offering a comforting and flavorful meal.