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Slow Cooker Gumbo | Low-Carb Edition

About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.

This slow cooker chicken gumbo recipe is the king of slow cooker chicken. A crock pot or pressure cooker makes this one of the easiest gumbo recipes to put together. Chicken and sausage gumbo is a staple in cajun cuisine, although you may also see sausage and shrimp gumbo too. You can use frozen okra instead of fresh, and here I sub out andouille sausage for turkey sausage. This recipe has a lot of chopping, but the good part is your diced bell peppers, onions, and celery can be used for a lot of other recipes too. Just take a look around my site and my Youtube for more ideas.

 

The most important thing is the seasoning recipe. You want to get the flavors just right so that it has a kick but is not so spicy that you can’t enjoy it. While gumbo is traditionally served with rice, for a low carb keto friendly version, you can use cauliflower rice instead. All you have to do is grate a head of cauliflower into rice sized pieces, or pulse in a food processor until the desired size and then a quick steam or saute and you have cauliflower rice to enjoy with this tasty stew. This chicken gumbo freezes and reheats well, so you can make a big batch and portion it out for weeknight meals and grab and go lunches. Just heat and serve and you have an easy and filling meal that doesn’t break your back or your bank.

 

If you enjoyed this chicken and sausage gumbo recipe, please send me a message or drop me a comment below. I would love to hear how my recipes have changed your ideas of what healthy food could be. To me, nothing is more important than making it easy for you to reach your weight loss and fitness goals while also eating tasty and filling food. Be happy and healthy!

 

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Keto Chicken Gumbo

Ingredients

Ingredients for 5 servings

  • 3 tablespoons olive oil
  • 1lb chicken thighs (fat and skin trimmed)
  • 8oz smoked turkey sausage, chopped into 1-inch pieces
  • 1 1/2 tablespoons garlic, minced
  • 1/2 cup red onion, diced
  • 1 green bell pepper, diced
  • 2 celery stalks, chopped
  • ~225g okra, sliced into pieces
  • 1 1/2 tablespoons cajun seasoning (see below)
  • 1 1/2 tablespoons arrowroot starch
  • 4 1/2 cups low sodium chicken broth
  • 2 bay leaves
  • Meal Garnish
    • cauliflower rice
Steps
  1. Turn on the saute function on the slow cooker, then add 1 tablespoon olive oil and chopped chicken thighs. Saute for about 6 to 8 minutes until the thighs are cooked. Remove, then toss in smoked turkey sausage. Cook for an additional 3 to 5 minutes, then remove.
  2. Add the remaining olive oil, garlic, red onion, bell pepper, celery and okra to the slow cooker and continuously stir so: (a) nothing sticks; and (b) to brown the okra so that it won’t create a slimy gumbo, about 2 to 4 minutes.
  3. Add Cajun seasoning and mix together to bloom the spices.  Add arrowroot starch and stir again. Slowly add the chicken broth while continuing to stir.
  4. Fold in the chicken and the turkey sausage. Give it a stir, the toss in 2 bay leaves and bring it to simmer.
  5. Change the setting to slow cooker and cook on medium-high for 4 hours.  Enjoy with raw or cooked cauliflower rice to keep it low carb yet satisfying.

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Calories
321
Protein
24g
Fat
21g
Carbs
12g
Sodium
Fiber
3g
Sugar
3g
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Cajun seasoning rub

Ingredients

Ingredients to make 1/2 cup

  • 1/2 +1 teaspoons garlic powder
  • 1 tablespoon onion powder
  • 1/2 +1 teaspoons smoked paprika
  • 1 teaspoon cayenne (or more if you like heat)
  • 1 tablespoon dried oregano
  • 1/2 tablespoon dried thyme
  •  1 teaspoon sage
  •  teaspoon sea salt
  •  teaspoon pepper
Steps
Calories
Protein
Fat
Carbs
Sodium
Fiber
Sugar
About the author

FitMenCook

My name is Kevin. My life changed when I realized that healthy living is truly a lifelong journey, mainly won by having a well-balanced diet and enjoying adequate exercise. By experimenting in the kitchen and openly sharing my meals, I learned that healthy eating is hardly boring and that by making a few adjustments, I could design a diet that could help me achieve my personal fitness goals. Our bodies are built in the kitchen and sculpted in the gym.