This keto gumbo encompasses the delicious flavors of French and West African roots. With fewer carbs and strong Cajun / Creole flavor, this gumbo recipe paired with cauliflower rice is one you’ll make on repeat!
Similar to the traditional Louisiana gumbo, this keto gumbo recipe does not sacrifice the flavors that make it so rich and delicious.
Gumbo – Background
With strong ties between Haitian Food and Cuisine to West African culture, Gumbo is the Haitian Version of Okra Stew. And in several West African languages, the word for okra is ki ngombo, and in its shortened form, it is gombo.
Known for its aromatic and soup-stew texture, gumbo is one of the most delicious recipes out there with its roots from Louisiana, American India, Africa, and Europe, which fills your mouth with the flavors.
Gumbo is a savory recipe, but it can be full of calories, which is why we are here to talk about keto version of this much-loved Louisiana soup-stew. Gumbo!
Known as a classic southern dish, and is most often pretty high in carbs, this keto version is much healthier as it has fewer carbs (More is explained below).
This dish is a one-pot meal that’s punched with flavors and has natural ingredients for thickening.
Traditional gumbo recipes use roux, but this keto version is thickened with potato starch and okra power. In addition, cauliflower rice is used instead of regular rice to keep up the health factor in check.
In addition to the Cajun seasoning you’ll find and taste, this Keto gumbo has a garlicky, peppery, and smoky flavor due to the smoked beef sausage, and it is enhanced with the flavors of the lightly seasoned shrimp. Feel free to use either Creole or Cajun seasoning.
The Famous Roux
To begin with, the famous roux starts with and must include the holy trinity veggies (bell peppers, onions, celery).
This dish can be considered a one-pan meal since everything is added to one pan (at separate times) and is cooked to make this stew recipe.
The famous gumbo roux is prepared with flour and oil; whisked together to a smooth consistency while it is deglazed with water or broth. This is essential to an authentic gumbo dish.
The flour must turn dark in color (dark brown). The roux is essential to the pure flavors of gumbo. It is the roux that helps tie and marry everything together.
Our roux is prepared slight differently as the flour is not added. In respect to the this dish being keto friendly, the roux is prepared with a slight variation but will give you the same thickness and consistency as you would find in gumbo recipes.
Gumbo vs. Jambalaya
First of all, a full bowl of keto gumbo will only have 6g of carbs, and what can be better than this?
In addition, the keto gumbo is made with cauliflower rice that adds a lot of minerals and vitamins to the dish.
This keto gumbo delivers a punch of flavor as well as proteins to the dish. With the addition of okra, the gumbo delivers fibers, antioxidants, minerals, and vitamins – yes, it’s a perfect balance between flavor and healthy nutrients, and it’s hands-down the best combination ever.
When it comes to Jambalaya, this is a whole new dish. We often tell people to picture or think of think paella.
Gumbo is a sort of stew that is thickened with a roux. It usually includes various meat options (chicken and or sausage) and sometimes seafood.
Jambalaya is a rice dish but can also include various meat options, including seafood.
Both dishes use Cajun or creole seasoning.
Starch, Okra or Filé?: How To Thicken The Roux
When it comes to thickening the roux further, there are some options. You can use filé powder, which is also known as gumbo file. It is a powder made from dried and ground leaves of the sassafras tree (Sassafras albidum).
Its history ties deep to Louisiana as it was first introduced the Choctaw Indians of the Southern U.S. When the Cajuns (Acadians) arrived in Southern Louisiana.
Filé powder was used as a thickening agent for of course, gumbo, stews, gravies, and stews
Okra: The sliminess of okra is what makes it a good thickener for soups and stews the sliminess or goo of okra is called mucilage and it is perfectly edible.
Starch: Potato starch contains no fat and no protein and no fiber. Unlike cornstarch, when high heat is added to cornstarch it quickly clumps up, whereas potato starch can withhold the high heat a few seconds longer without clumping.
Potato starch is gluten free and works well with gluten free baking, making it the perfect ingredient to use as a binding agent.
Potato starch is also a great substitute for wheat during Passover.
IS GUMBO KETO FRIENDLY?
This gumbo recipe is keto friendly. However, most gumbo recipes are not keto friendly as they do not include okra, potato starch, or file powder.
HOW DO YOU MAKE A KETO FRIENDLY GUMBO ROUX?
The roux for this gumbo is not the same as the ones you’ll find in traditional gumbos. This version is thickened with potato starch and okra.
How To Store Keto Gumbo
While it is tempting eat this flavorful keto gumbo all day, you still have to consider the storage method.
Before we begin, we do want to add and stress that gumbo tastes better when it’s made in advance and is rested for some time.
All in all, it can be refrigerated for over three days in an airtight container, but make sure the refrigerator’s temperature isn’t over 40-degrees Fahrenheit.
As far as freezing is concerned, you’ll be happy to know that you can freeze gumbo in the freezer for up to 6 months in an airtight container that’s freezer safe.
HOW TO REHEAT KETO FRIENDLY GUMBO:
To reheat your gumbo, simply transfer the gumbo to a microwave safe bowl and reheat the gumbo until heated through. Or transfer the gumbo to a saucepan and place it on the stove and reheat until heated through.
What To Pair With Keto Gumbo?
Keto gumbos can be served with garlic bread and crab legs or fingers.
In addition, it tastes amazing with this instant pot cornbread, hush puppies, white rice, and feel free to pair it with our Haitian Black Rice – combination of the two bold dishes is out of this world delicious.
More Soups & Stews To Enjoy
If you loved this keto gumbo recipe, we recommend you try one of these soups and stews next.
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Keto Gumbo Recipe
- Large Pan
- 6 Garlic Cloves
- 2 Green Onions
- 2 Bell Peppers
- 3 Celery Sticks
- 1 Smoked Beef Kielbasa Sausage; Thinly sliced
- 16 Oz. Frozen Okra
- ¼ Cup Olive Oil
- 1 Medium Onion Cut in quarters
- 3 Bay Leaves
- 6 Tbsp. Potato Starch
- 8 Cups Water (Plus ¼ cup to mix with the potato starch) You may also use broth
- 1 Can 14.5 Oz. Diced Tomatoes; Drained
- 2 Tbsp. Cajun Seasoning (Plus 1 Tsp.)
- 3 Tsp. Kosher Salt (Plus 1 Tsp.) Or to taste
- Cooked Cauliflower Rice
- 2 Lbs. Frozen Colossal Raw Shrimp; Peeled
Chop, Slice & Grind The Ingredients
- In the food processor, add 6 garlic cloves, 2 green onions, bell peppers (cut in half and seeds removed), and celery sticks.Roughly process in the food processor and set aside. Slice the smoked beef and set aside.
Prepare The Gumbo
- In a large stockpot or pan, heat the ¼ cup oil on medium-high heat. When heated though, add the sausage and cook until golden brown on all sides. When the sausage is cooked, remove the sausage and set it aside in a bowl.In the same pot, add the celery, garlic and onion mixture. Cook for 1 minute. Stirring occasionally. Then add the tomatoes. Stir and cook for an additional 1 minute. Next, add in the okra. Stir and cover. Cook for 10 minutes. Then add in the potato starch (3 tbsp.). Stir and deglaze slowly with 2 cups of water. Stir and let simmer for 5 minutes. Add in the sausage and 6 cups of water. Stir and add the 2 Tbsp. Cajun seasoning. Stir Well. Cover and let simmer for 20 minutes (medium-high heat). After 20 minutes, add 1 Tsp. Kosher salt and 1 Tsp. Cajun Seasoning (or season to taste). Add 6 Tbsp. Potato starch and 8 tbsp. of water in a bowl, mix well and pour the mixture in the gumbo pot. Add the shrimp. Lower the heat to medium-low. Stir well to combine and simmer for 25 minutes. Serve hot with cauliflower rice and enjoy.
This Recipe Was Easy To Make, And Its So Delicious!!! My first time making gumbo, but with how it turned out no will know it. 😃
So glad to hear that! Thank you
This looks really good, but why use high carb potato starch??? Isn’t there a substitute?
Thank you, George. Yes, there is a substitute. You can use coconut flour or ground flax seeds. Be mindful that changing the ingredients may alter the recipe slightly in taste and consistency.
I never imagined I would find a keto version of gumbo! This sounds perfect, thank you.
So glad to hear that, Lisa. Thank you.
I’ve been looking for a recipe with an alternative to using traditional roux for a while and I am so glad that I found this one! It turned out so delicious!
I’ve got to learn more about the Haitian cuisine. It is so diverse and boasts of so many great dishes like this gumbo. So good!
I’ve got to experiment with it. I mean, the recipe sounds amazing, and the result is absolutely delicious!
We had this gumbo for dinner tonight and OMG was it delicious! Thanks so much for sharing the recipe!
Thank you, Tayler!
A combination of ingredients makes this dish so flavorful and a perfect comforting meal too. Thanks for suggesting the Cauliflower Rice combination too.
Such an incredible combination of flavors to pair with the cauliflower rice! The smoked sausage is especially a favorite of mine.
I love this low-carb gumbo recipe. So full of flavor, all the delicious spices but fewer carbs. Perfection!
Thank you, Sharon!
Ooh love a good gumbo! And it’s keto too? Bonus! Can’t wait to make!
So glad to hear it, Heather. Thank you.