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Keto Sausage and Shrimp Gumbo Recipe

Louise Hendon | April 16
Keto Sausage and Shrimp Gumbo Recipe #keto https://ketosummit.com/keto-sausage-shrimp-gumbo-recipe

For some people, chicken soup is the ultimate comfort food. For other’s it turkey with mashed potatoes and gravy. But down in Louisiana, that honor would have to go to gumbo. There are as many gumbo recipes as their are families making gumbo. Gumbo with rabbit, with shrimp, even vegan gumbo. This Keto sausage and shrimp gumbo has a few differences from the traditional recipes common all over Louisiana but it keeps the soul of the dish, that incredible Cajun flavor. So whether you’ve grown up with gumbo and have been looking for a low-carb version of the dish you remember, or you’ve never had gumbo before in your life, this recipe is sure to be a hearty and satisfying crowd-pleaser.

What is Cajun Food and Where Does It Come From?

Cajun food refers to the cuisine created by the Acadian people when they were deported from Canada to Louisiana by the British in the late 18th century. The French-speaking Acadians, were forced to modify their traditional dishes due changes in climate and availability of ingredients. Eventually, this mixed with the local culinary traditions, becoming a brand new style of cooking.

Cajun food and Creole food are often used interchangeably, particularly outside of Louisiana. However, Creole cuisine predates Cajun cuisine by almost 50 years. It is also primarily based on French roots but largely through Haitian and West African traditions. Because Cajun and Creole food have also intermingled over the years, it can be hard for outsiders to tell the difference between the two.

Keto-fying This Classic Deep South Dish

There are three essential components to any gumbo. Read on to find out how we broke down the traditional recipe to remove the carbs without sacrificing flavor.

  1. Base – You can’t have gumbo without the “holy trinity” of Cajun cooking, celery, peppers, and onion. Some would argue that you can’t have gumbo without a roux either, but we’ve skipped it because wheat flour is a no-no if you want this dish to be Keto-friendly.
  2. Protein – Sausage and shrimp is a classic gumbo combination. Feel free to substitute chicken for the shrimp if you like, or even use both.
  3. Seasoning – Cajun spice can’t be skipped here. You can buy it premixed. Just be sure to check the ingredients to make sure you know what you’re getting. You can also make it yourself. It isn’t hard to make and it’s easy to control the spice levels. This recipe has Cajun and Creole versions.

More Low-Carb Stew Recipes to Fill You Up

There is a stereotype that stews are packed with starchy carb-laden vegetables but these Keto-friendly stew recipes prove that assumption wrong. Read on for just a few low-carb stew options or check out all our Keto soup and stew recipes. With so many recipe options, there’s something for everyone!

Keto Sausage and Shrimp Gumbo Recipe #keto https://ketosummit.com/keto-sausage-shrimp-gumbo-recipe

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Keto Sausage and Shrimp Gumbo Recipe #keto https://ketosummit.com/keto-sausage-shrimp-gumbo-recipe

Keto Sausage and Shrimp Gumbo Recipe


  • Author: Louise Hendon
  • Prep Time: 15 minutes
  • Cook Time: 90 minutes
  • Total Time: 1 hour 45 minutes
  • Yield: 4 servings 1x
  • Category: Dinner, Entree
  • Cuisine: Cajun

Description

This classic Cajun dish is too delicious for words.


Ingredients

  • 1 Tablespoon (15 ml) of olive oil
  • 1 onion (110 g), peeled and finely chopped
  • 1 red bell pepper (120 g), diced small
  • 1 stalk of celery (20 g), diced small
  • 3 garlic cloves (9 g), peeled and finely chopped
  • 10oz (280 g) of smoked sausage, cut into rounds
  • 1 Tablespoon (6 g) of Cajun spice
  • 1 can of diced tomatoes (400 g)
  • 2 cups (480 ml) of chicken broth
  • 10.6oz (297 g) of shrimp, peeled and heads removed
  • chopped parsley, to garnish

Instructions

  1. Heat the oil in a large, non-stick pan and gently fry the onions, bell pepper, and celery for a few minutes. Add the garlic, sausage, and Cajun spice. Continue to cook until the onions partially caramelize, stirring continuously (do not burn the garlic).
  2. Add the tomatoes and chicken broth. Bring the mixture to a boil, then reduce to a low simmer (partially covered with a lid) for 1 hour. Check on the mixture regularly and stir to avoid any mixture sticking to the bottom.
  3. Remove the lid and cook uncovered for another 20-30 minutes until the mixture thickens.
  4. Add the shrimp to the pan. (They will not take long to cook through.) Remove the pan from the heat once the shrimp turns pink.
  5. Divide between four warm bowls and garnish with chopped parsley.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs: 7 g

Nutrition

  • Calories: 384
  • Sugar: 5 g
  • Fat: 24 g
  • Carbohydrates: 10 g
  • Fiber: 3 g
  • Protein: 24 g
Louise Hendon

Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Louise has considerable research experience but enjoys creating products and articles that help move people just a little bit closer toward a healthy life they love. You can find her on Facebook or LinkedIn.