Keto Chicken and Sausage Gumbo

This Keto Chicken and Sausage Gumbo is a rich and hearty dish that captures the essence of traditional Louisiana cooking while keeping carbs low. Packed with flavorful spices, succulent chicken, and savory sausage, it's a delightful meal that satisfies your cravings without compromising your diet.

Ingredients

• Chicken thighs - 300 grams, boneless and skinless, diced
• Andouille sausage - 150 grams, sliced
• Bell pepper - 1 medium, diced
• Celery - 2 stalks, diced
• Onion - 1 medium, diced
• Garlic - 3 cloves, minced
• Chicken broth - 500 ml, low sodium
• Olive oil - 2 tablespoons
• Cajun seasoning - 1 tablespoon
• Dried thyme - 1 teaspoon
• Bay leaf - 1
• Salt - to taste
• Black pepper - to taste
• Cauliflower rice - 200 grams, for serving
• Green onions - 2, sliced, for garnish

Steps

1. In a large pot, heat the olive oil over medium heat. Add the diced onion, bell pepper, and celery, and sauté until softened, about 5 minutes.
2. Stir in the minced garlic and cook for an additional minute until fragrant.
3. Add the sliced Andouille sausage to the pot and cook until browned, about 5 minutes.
4. Add the diced chicken thighs, Cajun seasoning, dried thyme, bay leaf, salt, and black pepper. Cook until the chicken is browned on all sides, about 5-7 minutes.
5. Pour in the chicken broth and bring the mixture to a simmer. Reduce heat to low, cover, and let it cook for 25 minutes to allow the flavors to meld.
6. Remove the bay leaf and adjust seasoning if needed. Serve the gumbo over cauliflower rice, and garnish with sliced green onions.

Nutrition

• Calories: 490
• Protein: 40 g
• Carbs: 10 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 150 mg
• Total Fat: 30 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• Low in carbohydrates, making it suitable for a ketogenic diet.
• High in protein, which aids in muscle repair and growth.

Tags