Super-flavorful New Orleans Creole style keto gumbo is gluten-free, sugar-free, and fabulous. A low carb gumbo recipe served over cauliflower rice is perfect for an outdoor family dinner. Light up a string of light bulb patio lights in the backyard and turn on a little Louisiana Creole music. You'll be dancing in no time!
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One of my most memorable trips, when I was in college, was a long weekend with my good friend and roommate. We drove out to New Orleans where her mother's friend had offered her empty apartment for our use. The two of us had a fabulous time exploring the city, experiencing the obligatory swamp tour, and driving by the old mansions.
But most of all, we ate. Yes! We ate well and enjoyed the flavor of the city.
Now, due to many circumstances, I've had to cancel a trip I had planned for this fall to Lafayette, Louisiana. I fully intend to go back another time, but for now I'm craving those spices!
I thought, why not create my own keto gumbo? Here's what you'll need to make it too.
- large and medium-sized bowls
- large soup pot or Dutch oven
- food processor
- sharp knife and cutting board
- a spatula
- measuring cups and spoons
- bacon drippings (or butter)
- xanthan gum
- green pepper
- andouille sausage
- chicken bone broth
- powdered sweetener
- hot pepper sauce (Tabasco or other)
- Creole or Cajun seasoning blend
- bay leaves
- diced tomatoes
- gumbo file powder
- Worcestershire sauce (optional)
- cauliflower rice
As always, when selecting ingredients, buy as fresh as you can and organic if possible.
Also, don't forget to read the ingredients as they can hide sugar, preservatives, and other unwanted items.
Especially this is important when you select the andouille sausage and seasoning blends. Sometimes I make my own seasoning blends with organic spices to avoid this problem. However, it's not always doable for this busy mom!
Just be on alert and select quality ingredients for anything you make. The recipe includes nutrition facts with what I use. However, if you're calculating macros and I always advise figuring your own facts with the exact ingredients you use in the recipe.
So let's get to making the keto gumbo why don't we?
First off, I like to assemble all my kitchen equipment and ingredients.
After that, start by making a keto roux. Roux is traditionally made with fat and flour. It's cooked down and used as a thickener in soups, gumbo, stews, you name it.
Thickener is always a tricky subject with a keto recipe, and there are many options. For this keto gumbo, I've found I like to use bacon drippings for that fabulous traditional flavor, and xanthan gum as the thickener.
With xanthan gum, a little goes a long way. Most grocery stores now carry it, and I get my own at our local Natural Grocers. It can also be ordered online if not available locally.
First, melt the bacon drippings or butter in a large soup pot or Dutch oven.
Second, sprinkle over 1 teaspoon of xanthan gum. Whisk it constantly to mix it in and so it doesn't clump. Once the first is incorporated, sprinkle over the second teaspoon and do the same.
Turn off the heat and set it aside for the moment.
💭 Top tip
Next, it's time to prepare the veggies. My top tip to save your hand, and a lot of time, is to use a food processor to chop the vegetables.
Roughly chop the celery, onion, green pepper, and garlic just so it will fit in the food processor. Now, put the veggies in the bowl of the food processor. It will do most of the work for you. Score.
Now pulse the food processor until all the veggies are finely chopped. (Alternatively, it is possible to finely chop them by hand).
Next, turn the stove burner on to medium-high heat under the roux pot. Then stir in the veggies and the sliced sausage medallions. Bring it to a simmer for 10 - 15 minutes or until the veggies are tender. Continue to stir occasionally so it does not burn.
After that, pour the bone broth into the mixture and bring it all to a boil. Then reduce to a simmer and stir in the sweetener, bay leaves, thyme, and diced tomatoes.
The next couple of ingredients will determine the spice level of the dish. For a mild to medium spice, the recipe calls for 2 teaspoons of hot pepper sauce (Tabasco or other preferred).
This is my own personal preference, but I definitely do not do well with a high spice level. Also, if I put too much in I can't get the kids to try it.
If you prefer medium, hot, or super-spicy, add more hot pepper sauce to taste.
Also, Creole (or Cajun) seasoning blends do vary in heat level. I like to use one called Black River Creole from Savory Spice, and two teaspoons is a good amount in the recipe. Add more or less to taste.
⏲️ Cooking time
Next, simmer the gumbo on low for at least 30 minutes, stirring occasionally.
Then mix in the file gumbo powder and Worcestershire sauce (if using) and then the raw shrimp. Continue to simmer it for at least another 40 minutes while stirring occasionally. You won't want it to stick to the bottom of the pan.
After that, continue to simmer until the desired consistency is reached.
Now it's ready to serve over cauliflower rice. Or to save time I personally like to mix 12 ounces of cauliflower rice into the entire dish. It can be frozen or fresh, just mix it in and heat it through.
Serve and enjoy!
A traditional gumbo is made with andouille sausage and shrimp. However, the protein in the dish can be varied.
For example, add in half a pound of cubed chicken. Or substitute crawdads or other seafood for the shrimp. If you can't find good andouille sausage, use another spicy pork sausage.
It's always fun to get creative with a recipe!
🥣 How to store it
If the keto gumbo is not eaten immediately, it can be stored in the pot in the refrigerator for three to four days.
Alternatively, it's easy to portion it out for future individual servings. Divide it equally into 8 small freezer bags. The exact amount will depend on if you use the cauliflower rice in it or not.
I like to make it easy to just heat up and eat so I mix in the cauliflower rice before freezing.
Place the 8 freezer bags flat on top of each other in the freezer. Then take one out at a time to defrost and enjoy when you want. They should last for about a month in the freezer.
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🍽 Related recipes
- 1/2 cup bacon drippings (or butter)
- 2 tsp xanthan gum
- 1 cup chopped celery
- 1/2 cup chopped onion
- 1 large green pepper, chopped
- 2 garlic cloves
- 1 lb andouille sausage, sliced
- 32 oz chicken bone broth
- 1 tbsp powdered sweetener
- salt to taste
- 2 tsp hot red pepper sauce (more or less for desired spice level)
- 2 tsp Cajun seasoning blend
- 3 bay leaves
- 1/2 tsp dried thyme
- 14 oz can diced tomatoes
- 1 lb medium peeled and deveined shrimp
- 2 tbsp Worcestershire sauce (opt)
- 2 tsp gumbo file powder (opt - if you can find it)
- Melt the bacon drippings or butter in a large soup pot or Dutch oven.
- Sprinkle over 1 teaspoon of xanthan gum. Whisk constantly to mix it in and then sprinkle over the second teaspoon and do the same. Turn off the heat and set aside for the moment.
- Get out a food processor and place the celery, onion, green pepper, and garlic in its bowl. Pulse until all the veggies are finely chopped.
- Turn the burner on to medium-high heat under the roux pot and stir in the veggies and the sliced sausage medallions.
- Bring it to a simmer for 10 - 15 minutes or until the veggies are tender.
- Pour the bone broth into the mixture and bring to a boil. Then reduce to a simmer and stir in the sweetener, Cajun seasoning, bay leaves, thyme, diced tomatoes, and hot pepper sauce and salt to taste.
- Simmer on low for at least 30 minutes, stirring occasionally. Mix in the file gumbo powder and Worcestershire sauce (if using) and then the raw shrimp. Continue to simmer for at least another 40 minutes while stirring occasionally so as not to stick to the bottom of the pan.
- Once the desired consistency is reached, serve over cauliflower rice or mix 12 oz into the entire dish. Serve.
Nutrition Information:Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 334Total Fat: 22gCholesterol: 153mgSodium: 1264mgCarbohydrates: 6gNet Carbohydrates: 3gFiber: 3gSugar: 3gProtein: 28g
*Nutrition facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe. **Nutrition facts do not include cauliflower rice.
Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.
I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.