If you want a hearty Southern dish that is also keto-friendly, Keto Crawfish Etouffée is the way to go. Etouffée, a traditional rich Cajun and Creole dish served over rice, is cleverly adapted into a low-carb version that retains its robust flavor. Rich crawfish tails simmer in a savory, buttery sauce thickened with keto-friendly flour substitutes and flavored with garlic, bell peppers, onions, and Cajun spices. With few carbohydrates, each bite delivers the flavor of authentic Louisiana soul food. When served over cauliflower rice, this Keto Crawfish Etouffée transforms into a filling, restaurant-quality meal.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Diet: Ketogenic
- Course: Main
- Cuisine: Creole or Cajun
- Cook in thirty minutes
- 15 minutes required for prep
- Total time will be forty-five minutes
- Total servings: 4 servings
- Single portion size: One and a half cups
- Cooking method: Stovetop simmer
- Single portion size: One and a half cups
- Calories: ~340 kcal
- Difficulty level: Moderate
TOOLS
- Spatula or wooden spoon
- Ladle for serving
- A saute pan or a big skillet
- Measuring spoons and cups
- A sharp knife and cutting board
INGREDIENTS
- 4 tablespoons of butter
- Low-sodium chicken broth, one cup
- 1 pound of crawfish tails
- Cajun seasoning(sugar-free), one tsp.
- 1/2 teaspoon of smoked paprika
- Green bell pepper, half a cup
- 2 sliced green onions for garnishing
- Olive oil, two tbsp.
- 4 cups of cauliflower rice, for serving
- Onion, one cup
- 2 tablespoons of chopped, fresh parsley
- Celery, half a cup
- Xanthan gum, one tsp.
- Minced garlic cloves, three
- 1/2 teaspoon of black pepper
- Heavy cream, half a cup
- 1/2 teaspoon of cayenne pepper(optional)
- To taste of salt
- 2 tablespoons of tomato paste
INGREDIENT NOTES
XANTHAN GUM
- Its addition will thicken your sauce while keeping it keto because the regular thickener, like flour or cornstarch, is high in carbs.
CAJUN HOLY TRINITY
- It includes the combo of finely diced onions, celery, and bell peppers. These three form the signature flavor base for most of the Cajun dishes and perfectly fit within your keto guidelines.
CRAWFISH TAILS
- The peeled and cleaned crawfish tails bring you the most authentic flavor of this dish. You may swap them with shrimps. Both of them are low in carbs and high in healthy fats, being perfectly keto.
TOMATO PASTE
- You will need the sugar-free paste of tomatoes to add a slight sweetness and depth to the dish.
BUTTER
- The addition of unsalted butter will make your dish rich. You may go for the olive or coconut oil to go non-dairy.
CREAM
- Using heavy cream creates a rich, velvety texture for your food. You can use coconut cream to have the milk-free variation of this recipe.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS
- Add oil and butter to a big skillet over a normal flame.
- Once they warmed up, add celery, bell pepper, and onion to it.
- Sauté them for approximately six minutes or utill tender.
- Then add garlic and cook it till it becomes fragrant.
- Add tomato paste, smoked paprika, pepper, cayenne, Cajun seasoning, and salt.
- Mix to combine them well.
- Then, incorporate chicken broth and thick cream and cook while stirring.
- Now, sprinkle the xanthan gum and combine to avoid the formation of lumps.
- Cook it for around four minutes.
- Then, add the crawfish tails to that sauce.
- Cook on a reduced flame for around ten minutes to build up the taste.
- Mix the fresh chopped parsley in it and then turn the flame off.
- Your Keto Crawfish Etouffee is ready to serve over the cauliflower rice.
- Finally, garnish it with green onions.
TIPS
- Avoid overcooking the crawfish, which can cause them to become tough.
- Cajun seasoning may already contain sodium. Before you add extra salt, taste the sauce.
- Adjust the amount of cayenne pepper to your desired level of spice.
- Before simmering, pour a little dry white wine on top for depth.
HOW TO STORE THE LEFTOVERS
CHILLING
- Save the crawfish etouffee(leftover) in a sealed box. Refrigerate it for three days.
FREEZING
- Pack it in the freezer-safe container. Freeze it for approximately two months.
FAQs
Can I use shrimp in place of crawfish?
- You will get the authentic taste with crawfish, but shrimp can also be a good option, as it is keto-friendly too.
Is it possible to go non-dairy with this recipe?
- Sure! You need to use full-fat coconut cream in place of heavy cream and coconut oil in place of butter. These replacements will make your dish free from dairy.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL FACTS/SERVING
Size/serve: 1 and 1/2 cups of cauliflower rice
Calories: ~340 kcal
Carbs(total): Seven grams
Fiber: 2 g
Net carbs: Five grams
Fats: 25 g
Sugar: Three grams
Proteins: 24 g
Sodium: 710 milligrams