Keto Slow Cooker Gumbo
Keto slow cooker gumbo with beef andouille and chicken thighs, browned butter in place of a flour roux, and okra to thicken. Served over cauliflower rice.
Gumbo normally starts with a flour roux, but browned butter can do the same job of adding deep, toasty flavour. Okra, added towards the end, thickens the pot the way the roux would.
This version uses beef andouille sausage and chicken thighs, with the classic onion, pepper and celery, and is served over cauliflower rice. It comes to about 6g net carbs per serving, rice included.
Why You’ll Love This Keto Slow Cooker Gumbo
- Deep, smoky flavour without a flour roux.
- Okra thickens it naturally.
- Big batch, great for freezing.
- A welcome change from creamy soups.
What You’ll Need
- Beef andouille sausage
- Smoky and spiced.
- Chicken thighs
- Cubed so they stay tender.
- Butter
- Browned in place of a roux.
- Onion, bell pepper and celery
- The holy trinity of Cajun cooking.
- Okra
- Adds body and thickness.
How This Recipe Comes Together
Butter is browned until nutty, then the sausage is browned in it. Everything except the okra, xanthan gum and cauliflower rice goes into the slow cooker for six hours on low. The okra is added for the last 45 minutes, and the gumbo is served over cauliflower rice. Keep the lid on while it cooks so the slow cooker holds a safe cooking temperature.
01Ingredients
02Method
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0 OF 6 DONE03Recipe notes
- 01Per serving: 6g net carbs, 31g protein, 26g fat, 399 calories. Calculated from the ingredient list using USDA data.
04Nutrition
Per serving- Calories
- 399
- Protein
- 31G
- Net carbs
- 6G
- Fat
- 26G
- Fiber
- 3G
Net carbs are total carbs minus fiber. Numbers are estimates from the ingredients listed.
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What to Serve With It
Serve over cauliflower rice with sliced green onion and a dash of hot sauce. For a chicken-only version, see our Keto Gumbo, and browse more Low Carb Crockpot Recipes.
How to Store and Reheat
Refrigerate for up to 4 days. Gumbo freezes well for up to 3 months; freeze the cauliflower rice separately. Cool leftovers and get them into the fridge within 2 hours, as the USDA leftovers guidance recommends.
FAQs
Can I add shrimp?
Yes. Stir it in for the last 20 minutes.
Is okra slimy?
Added late, it thickens the gumbo without becoming slimy.
Can I skip the xanthan gum?
Yes, if the okra has thickened it enough.
Crockpot & Slow Cooker
Crockpot & Slow Cooker
Crockpot & Slow Cooker
