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Slow Cooker Low-Carb Gumbo

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.

We are cranking the spice and flavor up in our diet with Cajun cuisine! We’re putting a spin on a seafood classic, gumbo. Technically, it’s hard to imagine gumbo without seafood, but we’re doing this to make it meal prep and budget friendly. We’re boosting the fats a bit as well to make this easier for those following a keto diet.

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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 1/2 teaspoons garlic powder
  • 1 tablespoon onion powder
  • 1 1/2 teaspoons smoked paprika
  • 1 teaspoon cayenne (or more if you like heat)
  • 1 tablespoon dried oregano
  • 1/2 tablespoon dried thyme
  • 1 teaspoon sage
  • 1 teaspoon sea salt
  • 1 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.