Stop right here. Wait about 45 seconds, then stir. Whisk for at least 2 minutes over the medium-high fire, or until all Double the Trinity Roux™ for a gumbo or large soup. Required fields are marked *. Whisk the flour into the fat and cook over medium heat for 7-8 minutes, stirring every 2-3 minutes. I swapped out a few of the ingredients the broke the laws of keto, and BOOM! https://lowcarbinspirations.com/how-to-make-keto-roux-without-flour *, Whisk/Mix 1- 2 tbsp Arrowroot or tapioca starch and equal water. Keto recipes don’t have to be tiring like ice cream parlor desserts or cheesecake for your diet plan. Use another cup of stock or water, if you need to, to keep the roux wet enough to whisk all starchy lumps out, if necessary. Add to then of cooking (soups, chowder, etc) . Set both aside. Whisk the cassava flour into the fat and cook over medium-high heat for 10-12 minutes, stirring every 2-3 minutes. Use 1 1/2 tsps to 2 tsps xanthan gum and 1/2 c (1 stick) to 3/4 cup of butter. Sprinkle ONE teaspoon of xanthan gum while whisking, and then add the other 1/2 teaspoon of xanthan gum, and whisk for 30 seconds. Because this version only has 8.6 net carbs, it’s a great keto alternative that still has all of the flavor of traditional gumbos. Keto Gumbo Roux. The first roux I made with Xanthan gum, I substituted the same amount of Xanthan gum for the flour in the recipe, and I couldn't add enough liquid! we have a delicious keto gumbo recipe! Your email address will not be published. This roux can be used to thicken anything you desire. Once the butter has melted, add 1/3 cup (1 scoop) of unflavored Whey protein isolate. 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. Unfortunately, roux is not keto friendly so the addition of heavy whipping cream takes it’s place perfectly! How to Make Vegan Cashew Cream Sauce {Health Tips & Multipurpose Recipes}, Dairy Free Cauliflower Alfredo Sauce + Video, Roasted Red Pepper Sauce (Anti Inflammatory Recipe), Cinnamon Vanilla Protein Breakfast Bites + Video, Anti-Inflammatory Diet Meal Prep Challenge RECAP. Macros Per Serving: Calories: 572. Instant Pot Gumbo. Low Carb – Keto Nut Granola Healthy Breakfast Cereal, Is A Keto Diet Healthy If You Have An Autoimmune Disease. Melt the butter in a saucepan over low heat. Let steam for 15 to 30 seconds, then stir. Privacy Policy. Whisk for at least 2 minutes over the medium-high fire, or until all lumps are removed. Ketogenic diet: Is the ultimate low-carb diet good for you? https://www.food.com/recipe/low-carb-keto-shrimp-and-sausage-gumbo-534802 It browns quickly, so always remember to whisk! While gumbos are traditionally made with a roux, we don’t actually need it in this version. Whisk in the tapioca starch slurry, and add the remaining cup of water or broth. January 23, 2020 by admin. a great recipe to add to your low carb high fat lifestyle. Make the tapioca starch slurry by whisking the tapioca starch or arrowroot starch with 1/3 cup of the water or broth. I’ve been making gumbo for years and years, it’s definitely a favorite! When the ‘trinity’ caramelizes at about the 24 to 28-minute mark, sprinkle the salt over the top. How do you make a keto friendly gumbo roux? Author: Resolution Eats; Prep Time: 15; Cook Time: 1:10; Total Time: 1 hour 25 … This year we are trying to enjoy some our favorite recipes in a healthier way. Melt the butter in a medium-sized saucepan over medium heat. Total Carbs: 17g. Servings Per Recipe: 4. Top with cold butter. This recipe makes a big ole pot of Low Carb Keto Chicken, Shrimp and Sausage Gumbo. The Ketogenic Diet: A Detailed Beginner's Guide to Keto, Your email address will not be published. Whisk in the tapioca starch slurry, and add the remaining cup of water or broth. Use bone broth, stock, soups, stews, etc.. chicken broth, vegetable broth, beef broth, or seafood stock, divided, chicken broth, vegetable broth, beef broth, or seafood stock. Cook over medium high heat. Use a small whisk to mix it until it’s completely incorporated. While gumbo is traditionally served with rice, for a low carb keto friendly version, you can use cauliflower rice instead. This recipe was based off of my gumbo recipe from long before I started keto. For recipes using a butter roux (etoufee, etc) use one to two teaspoons per stick of butter, depending on the amount of liquid you will be adding. Looking for a Keto Gumbo Recipe? Fat: 43g. Net Carbs: 9g. Add ONE teaspoon of xanthan gum, whisk, and then add the other teaspoon of xanthan gum, and whisk. Use immediately in place of an oil and flour roux in a stew. Place the chopped Cajun ‘trinity’ in the bottom of a cast iron Dutch oven. Continue to cook down the veggies, stirring every 5 minutes. Keto Gumbo Recipe. Bigmista is making seafood gumbo Keto style. Cook Time: 30 Minutes. It celebrates the Cajun ‘trinity’ and replaces alternative flour and oil rouxs that don’t do Cajun/Creole dishes the justice they deserve. Perfect for a party. Ingredients: (Ingredients can be purchased by clicking on the green link) 1/4 Cup Olive Oil. This instant pot gumbo is a warm and comforting bowl that is keto … – If you’re using a roux to thicken a soup, it’s best to add at the beginning as it can take some time … Keep mixing it until it’s become thick and bubbly. This is where the enjoyable part can be found in. Heat the oil or butter in a medium-sized saucepan over medium heat. Most gumbos are not keto-friendly. Cook over medium heat, darkening to the desired color. * Gumbo * 2 tbl fat (I used bacon grease) 1 pkg kielbasa, sliced 1lb cooked chicken breast, chunked 1 onion, diced 2 stalks celery, diced (I also use the inner stalks with all the leaves!) Keto Diet plan desserts are a lot of enjoyable, especially with dessert recipes that consist of low carbohydrate components and are low sugar. After about 14 minutes, when the ‘trinity’ starts to brown, start to stir it about every 3 minutes, just to ensure that it does not stick to the bottom of the Dutch oven and burn. After 5 minutes, stir the melting butter into the ‘trinity.’. Get the salt ready. If it doesn’t start to thicken, add 1/2 tsp more. Protein: 25g. Arrowroot or tapioca starch 1 to 2 tbsp equal water, See notes on how to make white sauce (almond milk and garlic will be needed). The Trinity Roux™ is a grain free, Paleo, and gluten free roux. Add the other 1/3 cup of water or broth to the mixture. By following the keto diet or Whole30, you’re probably looking for some delicious soups and stews to get you through the winter.. Fiber: 8g. Let steam for 15 to 30 seconds, then stir. Save my name and email in this browser for the next time I comment. If you’re anything like me then you are always looking for comfort food recipes to make healthier. The Xathan gum roux just soaked it up.