#1 Low Carb & Keto Diet App Since 2010
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prep time
20 min
cook time
20 min
ready time
40 min
Keto Instant Pot Gumbo
Did you know you can create an amazing Keto gumbo in an Instant Pot? Our gumbo is made using chicken stock and the Creole "holy trinity," of celery, bell peppers, and white onions. The stew is studded with okra and chicken and seasoned with garlic, parsley, and Cajun seasoning. While most gumbo is thickened using a dark roux which is made of wheat flour, we thickened the soup naturally with the addition of okra and some arrowroot powder. The Instant Pot is the perfect vessel for cooking gumbo, as it instills amazing flavor in a short amount of time. You will love this Keto Instant Pot gumbo!
What is the best chicken for this dish?
If possible, try to use organic and pasture-raised chicken. If not, you can substitute the chicken with conventional chicken. Feel free to substitute the chicken breast with chicken thighs if you want to add more fat and flavor to your gumbo. If making this change and counting calories, be sure to copy this recipe in the Carb Manager app and change the chicken breasts for chicken thighs, so the macros are correct. Feel free to add slices of Kielbasa sausage or shrimp too.
Can use salt-free seasoning?
Yes! We used a Cajun seasoning that included salt. If you opt to use a salt-free Cajun seasoning, please add some salt to taste to the vegetable mixture, to the chicken, and in the broth. Use your best judgment and go by taste until it tastes good to you.
Does Keto gumbo freeze well?
Yes! Due to the nature of the stew, you can freeze the gumbo in individual containers and reheat it in the microwave or on the stovetop for a quick, healthy, high-protein meal. Add any fresh toppings like parsley before serving.
Is arrowroot starch Keto-friendly?
While arrowroot starch is generally considered Keto because it is used in small quantities as a thickener and never consumed in large amounts, you may still want to substitute it with something else. You can substitute the arrowroot starch with xantham gum. If doing so, add it directly to the broth and whisk quickly to incorporate it so it doesn't clump. For this recipe, substitute about 2 teaspoons of xanthan gum for arrowroot starch.
To make the ultimate pairing, serve Keto Instant Pot Gumbo with our Keto Cauliflower Rice! One of our favorite recipes! Place the cauliflower rice at the bottom of a bowl and top it with the hot stew for a complete meal like we have done in this recipe.
Net Carbs
5.3 g
Fiber
2.4 g
Total Carbs
7.9 g
Protein
22.4 g
Fats
5.5 g
167 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Avocado oil
1 tbsp
Green bell peppers, raw
0.75 cup, chopped
Onion, white, yellow or red, raw
0.75 cup, chopped
Celery
3 medium - stalk - 7 1/2" to 8" long
Coarse Kosher Salt
0.5 tsp
Garlic, fresh
3 clove
Creole Seasoning
4 tsp
Bay Leaf
1 leaf
Okra
6 oz
Chicken Breast Boneless Skinless Raw
2 lb
Chicken broth
1 qt
Canned Diced Tomatoes & Green Chilies
12 oz
Arrowroot powder
2 tbsp
Fresh Parsley (for flavoring only)
1 tbsp
Cauliflower rice
16 oz
Recipe Steps
steps 4
40 min
Step 1
Remove the outer part of the bell pepper while leaving the seeds in the center intact. Discard the seeds. Dice the bell pepper into small dice. Peel and half the onion. Dice this in a fine dice as well. Trim the celery stalks and dice these into a similar size as the other vegetables. Turn the Instant Pot on the saute function. Wait until it is hot. Add in the avocado oil and swirl the pot. Add these vegetables to the bottom of the Instant Pot and stir them occasionally until they are translucent and starting to soften.Step 2
Add minced garlic, chopped parsley, the Cajun seasoning, bay leaf, and okra. Feel free to use fresh okra if that is available, but using frozen as we have done here is fine too. Add in sliced chicken breast.Step 3
Add in the chicken broth, canned tomatoes, and arrowroot powder. Use a whisk to quickly incorporate the powder to avoid clumps. Set the Instant Pot on high pressure for 15 minutes. Once the time has passed, whisk again to ensure the starch is mixed well. Taste and adjust, adding any salt or pepper as needed.Step 4
Add 2oz of cauliflower rice to the bottom of each bowl. Top the cauliflower rice with a serving of gumbo. Sprinkle fresh chopped parsley on top. If you like your gumbo to have a delicious kick of heat, consider adding dashes of Keto-friendly hot sauce on top.
