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It's that time of year again.
Fall is the best time for comforting soups, nutritious stews and warming spices. This gumbo is a hearty recipe that will warm you through chilly late summer nights, fall and winter.
Unlike many gumbo recipes, this soup-stew is not just low-carb but it's also gluten-free. Once cooked, okra acts as a thickener in this hearty Southern inspired stew. This means there is no roux and no flour needed!
If you're not a huge fan of shrimp and prawns, try chicken breasts or turkey and add some diced chorizo for extra flavor.
This gumbo can be served on its own as a soup, or as a stew with some rice or bread. To keep this recipe low-carb, simply swap the high-carb sides with cauliflower rice or shirataki rice.
Recipe Tips
This gumbo uses two types of spice blends. The first one is Creole Spice mix and second one is Old Bay Seasoning. You can either buy these ready-made or make them from scratch. Here's a recipe for homemade Creole spice blend and Here's a recipe for homemade Old Bay seasoning.
For even more flavor, add some chopped andouille sausage. If you prefer your gumbo hot and spicy, add some chorizo and a good pinch of cayenne pepper.
For ticker gumbo, add 1 teaspoon of xanthan gum sifted in using a fine mesh sieve while stirring to prevent clumps from forming.
Are you tracking your diet using our app? You can make quick adjustments, such as adding cauliflower rice as a side, directly in the KetoDiet App by cloning any of the recipes from the blog and customizing them to fit your macros and preferences in the app.
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Hands-on Overall
Serving size about 2 cups without side
Nutritional values (per serving, about 2 cups without side)
Net carbs6.1 grams
Protein19.7 grams
Fat16.5 grams
Calories259 kcal
Calories from carbs 10%, protein 31%, fat 59%
Total carbs10.1 gramsFiber4.1 gramsSugars4.5 gramsSaturated fat7.5 gramsSodium1,270 mg(55% RDA)Magnesium68 mg(17% RDA)Potassium700 mg(35% EMR)
Ingredients (makes 6 servings)
- 1 medium brown onion, diced (100 g/ 3.5 oz)
- 2 cloves garlic, sliced
- 3 large celery stalks, sliced (190 g/ 6.7 oz)
- 1 large green bell pepper (150 g/ 5.3 oz)
- 250 g okra (8.8 oz)
- 1/2 stick butter (57 g/ 1 oz)
- 2 tbsp extra virgin olive oil (30 ml)
- 400 g canned peeled tomatoes (14.1 oz)
- 4 cups chicken stock (960 ml)
- 2 bay leaves
- 1 tsp dried thyme
- 1 tbsp Creole spice mix
- 1 tbsp Old Bay seasoning
- 1 tsp sea salt, or to taste
- 1/2 tsp black pepper
- 600 g raw shrimp, peeled and deveined (1.3 lbs)
- Optional to serve: cauliflower rice or shirataki rice, and fresh parsley, thyme or green onions
Instructions
- Prepare all the ingredients. Cut the okra into about 1.5 inch (4 cm) pieces. Dice the onion and mince the garlic. Slice the celery and dice the bell pepper.
- Place the butter and olive oil in a large pot. Add chopped onion and cook for 3 to 5 minutes, until fragrant and lightly browned.
- Add minced garlic, chopped green bell pepper and sliced celery stalks. Cook for 3 to 5 minutes, stirring occasionally.
- Add the tomatoes, okra, chicken stock, bay leaf, 1 tbsp Creole seasoning, 1 tbsp Old Bay seasoning, salt and black pepper. Bring to a boil over a high heat and cover with a lid. Reduce to medium-low and cook for about 30 to 35 minutes, until the okra is tender.
- When the okra is tender, remove the lid. Taste and season more if needed. Add the peeled and deveined shrimp. Stir through and cook for another 5 minutes. Take off the heat and set aside.
- Serve warm as it is or with some cauliflower rice or shirataki rice and some freshly chopped parsley.
- To store, let it cool down and refrigerate for up to 4 days. For longer storage, place in a container and freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, about 2 cups without side)
| Net carbs | Protein | Fat | Calories |
|---|
| Onion, brown (yellow), raw |
| 1.2 g | 0.2 g | 0 g | 7 kcal |
| Garlic, fresh |
| 0.3 g | 0.1 g | 0 g | 1 kcal |
| Celery stalk, fresh |
| 0.4 g | 0.2 g | 0.1 g | 5 kcal |
| Peppers, green bell, fresh |
| 0.7 g | 0.2 g | 0 g | 5 kcal |
| Okra, fresh |
| 1.8 g | 0.8 g | 0.1 g | 14 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.1 g | 7.6 g | 68 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 4.5 g | 40 kcal |
| Tomatoes, canned (unsweetened) |
| 1 g | 0.5 g | 0.2 g | 11 kcal |
| Chicken stock (broth), chicken only, homemade |
| 0 g | 3.2 g | 3.2 g | 42 kcal |
| Bay leaf, dried |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Thyme, dried |
| 0.1 g | 0 g | 0 g | 1 kcal |
| CREOLE SEASONING (Fresh & Easy) |
| 0 g | 0 g | 0 g | 0 kcal |
| SEASONING (Old Bay) |
| 0 g | 0 g | 0 g | 0 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 0 kcal |
| Prawns, shrimp (raw, peeled) |
| 0.4 g | 14.4 g | 0.8 g | 66 kcal |
| Total per serving, about 2 cups without side |
| 6.1 g | 19.7 g | 16.5 g | 259 kcal |
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