Low FODMAP Warm Gumbo Dip: A Cajun-Inspired, Gut-Friendly Delight

If you’re craving the bold flavors of Cajun cuisine but need to follow a Low FODMAP diet, this Low FODMAP Warm Gumbo Dip is the perfect solution. Packed with shrimp, Cajun seasoning, and Low FODMAP vegetables, this creamy dip brings the rich flavors of gumbo in a form that's easy to prepare and enjoy with friends and family. Whether served with gluten-free bread, crackers, or fresh vegetables, this recipe offers the comfort of Southern food while being gentle on your gut.

What is Gumbo?

Gumbo is a beloved Louisiana dish rooted in Creole and Cajun traditions. It typically consists of a rich, flavorful stew made with seafood, sausage, or chicken and a base of onions, bell peppers, and celery. Gumbo is usually thickened with a dark roux or okra and served over rice, combining smoky, spicy, and savory flavors.

However, many of the classic ingredients in gumbo, like garlic, onions, and high-fat sausages, can be off-limits for those following a Low FODMAP diet. That’s where this gumbo-inspired dip comes in. We’ve kept the main components of traditional gumbo but adapted it to be Low FODMAP-friendly, so you can still enjoy those classic flavors.

Enjoying Cajun Food on a Low FODMAP Diet

The Low FODMAP diet helps people with digestive issues, like irritable bowel syndrome (IBS), by limiting certain carbohydrates that can trigger symptoms. While navigating Cajun and Creole cuisine on a Low FODMAP diet can be challenging due to ingredients like garlic, onions, and certain spices, enjoying these bold flavors with a few modifications is still possible.

In this Low FODMAP Gumbo Dip, we've swapped out high-FODMAP ingredients for gut-friendly alternatives without sacrificing flavor. For example:

• Green onions (green tops only) are used in place of regular onions to give that sharp, savory flavor without the FODMAPs.
• Shrimp is a Low FODMAP seafood option that works perfectly in this dish.
• Okra, a staple in gumbo, is naturally Low FODMAP and provides a nice texture.
• We also avoid garlic and onion powders, which are common in Cajun seasoning. However, you can find Low FODMAP Cajun seasoning blends, such as Smoke N’ Sanity’s Cajun Creole seasoning!

Tips for Best Recipe Results

To get the most out of this Low FODMAP Gumbo Dip, keep the following tips in mind:

1. Use fresh shrimp: Fresh, raw shrimp works best in this recipe as it cooks perfectly in the dip without becoming tough or rubbery. If using frozen shrimp, ensure it’s fully thawed before adding it to the mixture.
2. Melt the cream cheese slowly: When incorporating the cream cheese, use low heat to ensure it melts smoothly into the mixture without curdling.
3. Prep ahead: You can prepare the dip mixture a day in advance, store it in the fridge, and then bake it when ready to serve. Just allow it to come to room temperature before baking.

Serving Suggestions

This warm gumbo dip pairs well with a variety of Low FODMAP sides:

• Gluten-free crackers: These are great for dipping and provide a nice crunch to contrast the creamy dip.
• Sliced cucumbers and bell peppers: For a lighter option, serve the dip with crisp, fresh vegetables that are also Low FODMAP.
• Gluten-free bread or baguette slices: Toasted gluten-free bread is another great choice, offering a sturdier option for scooping up the dip.
• Low FODMAP tortilla chips: For a more casual option, you can serve the dip with tortilla chips that are Low FODMAP-friendly.

FAQ Section

Can I use a different protein instead of shrimp?
Yes! If shrimp isn't your thing or you’re looking for variety, crab meat or chicken would be great substitutes. Just make sure to check the FODMAP content of any seafood or protein you use.

Is okra necessary for the recipe?
Okra gives the dip that authentic gumbo texture and is naturally Low FODMAP, but if you’re not a fan, you can substitute it with zucchini for a similar consistency.

How do I store leftovers?
Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat the dip in the oven or microwave until warmed through.

Can I freeze the gumbo dip?
This dip is best enjoyed fresh or reheated from the fridge. Freezing can affect the texture, particularly with the cream cheese, so it’s not recommended.

Warm Gumbo Dip

This Warm Gumbo Dip brings the bold flavors of a classic Louisiana dish into a creamy, cheesy appetizer perfect for any gathering. Packed with shrimp, Cajun seasoning, and fresh veggies, it's delicious served with gluten-free baguette slices or crisp veggies!

Servings: 8

Keywords:

• Prep Time: 10 mins
• Cook Time: 30 mins
• Total Time: 40 mins

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Ingredients

Instructions

Ingredients

• 4 tbsp unsalted butter
• 2 celery stalks, diced
• 1 cup bell peppers, chopped (any color)
• 1/2 cup okra, sliced
• 6 green onions, chopped
• 1 1/2 pounds peeled, large raw shrimp, chopped
• 1 1/2 tsp Smoke N’ Sanity Cajun Creole seasoning
• 1 (8-oz.) package lactose free cream cheese
• 1/2 cup grated Parmesan cheese
• 2 tbsp chopped fresh flat-leaf parsley
• For serving: gluten-free crackers, toasted gluten free bread, celery, cucumber, or bell pepper slices

Instructions

1. Preheat your oven to 400°F.
2. In a large skillet over medium-high heat, melt the butter. Add the celery, bell pepper, and okra, cooking for about 7 minutes until they begin to soften.
3. Stir in the green onions and Cajun seasoning, and cook for an additional minute, allowing the flavors to develop.
4. Add the shrimp, cream cheese, and Parmesan, stirring gently over low heat until the cream cheese has fully melted and the mixture is well combined.
5. Transfer the dip into a baking dish, spreading it evenly.
6. Bake for 25-30 minutes, or until the top is golden and bubbling.
7. Garnish with chopped parsley and serve hot with gluten-free baguette slices, crackers, or your favorite cut veggies.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 272
% Daily Value*
Total Fat 18g		27%
Saturated Fat 10g		50%
Trans Fat 0g
Sodium 335mg		13%
Total Carbohydrate 11g		3%
Dietary Fiber 3g		12%
Sugars 4g
Protein 19g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

You can prepare the dip mixture in advance and store it in the refrigerator for up to 24 hours. When ready to bake, allow it to come to room temperature first or add a few extra minutes to the baking time.

Adjust the Cajun seasoning to your taste. If you prefer a spicier dip, add a pinch of cayenne pepper or a dash of hot sauce.

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave until warmed through.