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!
How to Make It
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.
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