I made this easy low carb and keto gumbo on whim, I looked at the ingredients I had in the refrigerator and threw them all in. I read that okra has gut healing properties and it was just in there waiting to be cooked. Seeing the okra gave me the idea for gumbo but I always thought it was complicated but it doesn’t have to be. It can even be healthy too with a few simple tweaks.
A drawback of traditional gumbo is that it has white flour which spikes blood sugar and is gut irritating. Using just the okra instead is very thickening making the flour unnecessary. Also, okra has gut healing properties and it is full of fiber which makes it have less net carbs.
I think you and your family will love this easy keto recipe because it has great flavor without all the carbs. Many gumbo seasonings and mixes have additives such as msg that can cause brain fog and itching.
Even though this keto recipe may not be as traditional to some cajun food lovers it will be a lot healthier than the conventional versions and free from vegetable oils and bouillon cubes.
Keto Gumbo Recipe (Paleo, low carb, gluten free)
Prep Time: 15 minutes
Cook Time: 30 minutes
Serves: 4 to 6
Ingredients:
2 tablespoons expeller pressed coconut oil (order here) or avocado oil (order here)
1 lb ground beef, lamb, turkey etc. (order here)
1 tablespoon garlic powder (order here)
1 teaspoon fish sauce (order here) or 1 tablespoon coconut aminos or Tamari sauce)
2 teaspoons paprika, divided (order here)
1 teaspoon dried thyme (order here)
1 teaspoon sea salt, plus extra (order here)
1/2 teaspoon pepper, plus extra (order here)
1 lb boneless chicken thighs, cubed (order here)
2 bay leaves (order here)
1 lb okra, sliced in circles
1/4 cup tomato paste (order here)
4 cups chicken bone broth ( see my recipe here or order here)
1 16 oz bag cauliflower rice (pr make your own here)
fresh chopped cilantro for topping
Directions:
Warm up a large stock pot over medium-high heat and melt half the fat. Add the ground beef and spices, herbs and fish sauce while breaking up the beef and saute for 5 minutes or until the meat is browned. Transfer the beef into a bowl and set aside. Add another tablespoon of fat and place the chicken in the pan with a pinch of salt, pepper and remaining paprika. Sauté the chicken until it is white then add the beef back to the pan. Add the bay leaves, okra, tomato paste, chicken broth, and bring to boil while stirring to combine. Turn the mixture down to a simmer over medium-low and cook for 15 more minutes or until the okra is tender. While the gumbo is cooking place the cauliflower in a steamer pot (order here) filled with water and season with a pinch of salt and pepper. Steam the cauliflower until just cooked but not mushy, remove from heat and set aside. Taste the gumbo and adjust seasonings to your preference. Place the cauliflower onto plates and top with gumbo and fresh cilantro, serve and enjoy. This dish will keep in the fridge for 5-7 days or portion it out into containers and freeze for easy work day meals.
Note: butter can be used as a cooking fat if you prefer. Refined expeller pressed coconut oil retains the health benefits but removes the coconut taste (I use this brand).
Nutrition Info: Calories: 396, Protein: 51.9 g, Total Fat : 13.9 g, Total Carbs: 14.3 g, Net Carbs: 8.9 g, Fiber: 5.4 g (nutrition facts based on 6 servings)
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