Gumbo Meal Prep

This thick and spicy chicken and sausage stew is Keto comfort food at it’s best. Traditionally served on rice, this version has low carb cauliflower rice cooked in, and is slowly simmered in a crockpot. Eat now, or freeze for later.

Keto Gumbo Meal Prep Ingredients:

¼ cup olive oil

4 cloves garlic, minced

1 onion, chopped

2 teaspoons thyme

1 teaspoon sea salt

¼ teaspoon cayenne (or to taste)

2 cups chicken broth

1 pound boneless chicken thighs, cubed

3 andouille sausages

1 can diced tomatoes

2 tablespoons tomato paste

2 cups okra, sliced

2 bell peppers, diced

2 cups cauliflower, riced

Suggested Keto Toppings:

Provolone Cheese

Avocado

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5 from 2 votes

Gumbo Meal Prep

This thick and spicy chicken and sausage stew is Keto comfort food at it’s best. Traditionally served on rice, this version has low carb cauliflower rice cooked in, and is slowly simmered in a crockpot. Eat now, or freeze for later.

Course Lunch, Main Dish

Cuisine American

Keyword Chicken, Meal Prep, Slow Cooker

Prep Time 3 minutes

Total Time 3 minutes

Servings 15 minutes

Ingredients

• 1/4 cup olive oil
• 4 cloves garlic minced
• 1 medium onion chopped
• 2 tsp thyme
• 1 tsp Salt
• 1/4 tsp cayenne pepper
• 2 cups chicken broth
• 1 lb boneless chicken thighs cubed
• 3 andouille sausags
• 1 can diced tomatoes
• 2 tbs tomato paste
• 2 cups okra sliced
• 2 medium bell peppers diced
• 2 cups riced cauliflower

Instructions

• In a skillet, brown sausage. Remove to slice.
• In the same skillet, add olive oil, garlic, onions, salt and spices. Saute until lightly browned. Add the sliced sausage back in the pan with the onions.
• In a crockpot, add the rest of the ingredients, and then add the sauteed onions and sausage. Slow cook on low for 4-5 hours, or on high for 2-3 hours, until all vegetables are tender.
• This spicy stew freezes well for up to 3 months in an airtight container.

Notes

Nutrition for 1 out of 6 servings (including provolone and avocado) 26.1g Protein | 18.1g Carbs | 35.6g Fat | 8.3g Fiber | 501 Calories

 

Notes: If your fat needs are higher than 70%, thicken with coconut milk.  Rather than using a Roux as traditional with Gumbo, this one relies on tomatoes and okra, so leaving out the okra will make a thinner stew.