This keto gumbo recipe is a lighter, low-carb and gluten-free take on authentic, New Orleans style gumbo! It has the same bold flavors you'll find in traditional gumbo recipes. Spicy cajun seasoning, loads of fresh aromatics and three types of protein makes each bowl of gumbo a hearty and cozy meal.
Andouille sausage, jumbo shrimp and tender, shredded chicken thighs are popular gumbo add-ins that we're definitely not skipping here.
Cayenne pepper in the Cajun spice gives this dish extra heat and that classic flavor gumbo is known for.
traditional gumbo vs. keto gumbo
A quick backstory to this keto gumbo recipe... it was inspired by my family's latest TV show binge, Gordon Ramsay: Uncharted. 🙂
Have you ever watched it? Each episode explores the food and culture of a specific place and how locally-sourced ingredients inspire their cuisine. It's fun and fascinating- my kids love it too.
One particular episode takes the chef to Louisiana to learn all about Cajun cooking. I learned that the base of really good gumbo is roux, a mixture of fat and all-purpose flour that serves as a thickener and flavor agent.
Traditionally, the roux is cooked over a long period of time, until it is dark and flavorful and perfect. The darker the better and the more flavor your gumbo will have.
I had never made gumbo before and the next day I gave it a try, but without the roux. That's the biggest difference between traditional gumbo and this keto gumbo recipe.
I haven't attempted a keto friendly gumbo roux but maybe someday I will. For now, we're using a great substitute- filé powder (dried and ground sassafras leaves)- to help thicken this chicken and shrimp gumbo.
Filè powder is easy to find at the grocery store or on Amazon. It's a great thickener and adds another layer of flavor to the final dish. In fact, many traditional gumbo recipes also use this ingredient.
While there's no roux in this recipe, it still makes delicious gumbo with bold Cajun and Creole flavor.
why you will love it
It's cozy and punchy and spicy with a heat level that's simple to modify. Add extra Cajun spice or go with less if you want a more mild gumbo. The recipe as written will give you a delicious chicken, shrimp and sausage gumbo with medium heat.
This low-carb gumbo is:
- easy to adapt to your own taste preference
- a one-pot meal that is perfect for weekend dinners or large gatherings
- gluten-free, paleo and keto diet friendly
Enjoy it on its own as a delicious soup or serve it over cauliflower rice (a wonderful, low-carb substitute for white rice, traditionally served with gumbo).
I think it's also worth noting that gumbo tastes even better the next day, when all of the flavors have more time to meld.
what you will need
There are a lot of ingredients in this recipe and it may take some time to get everything chopped and ready.
To speed up the process, purchase large shrimp (wild-caught, if you can) that are already peeled and deveined. And use pre-cooked chicken (thighs or chicken breast meat OR picked from a store-bought rotisserie chicken or whole roasted chicken).
These two tips will save you some prep time!
You will need:
- olive oil or avocado oil
- andouille sausage, sliced into rounds
- large shrimp, peeled and deveined
- garlic cloves
- celery
- green bell pepper
- yellow onion
- green onion
- flat parsley
- canned diced tomatoes
- chicken broth or chicken stock
- cajun spice
- salt
- shredded chicken (pre-cooked)
- filé powder
how to make keto gumbo
Here's a quick look at the steps for this keto gumbo recipe. Make sure the view the printable recipe card at the bottom of the page to see all of the details and ingredient amounts.
In a large pot or Dutch oven, brown the sausage rounds, then set them aside and cook the shrimp until they are opaque.
Deglaze the pan and add the celery, onion and bell pepper. Cook for a few minutes over medium-high heat.
Add in the green onion, parsley, diced tomatoes and remaining broth. Bring the mixture to a boil, then reduce to low heat. Cover and simmer.
Add the cooked chicken, sausage and shrimp to the pot. Remove from heat and stir in the filé powder. Mix, then cover and let it sit for 10 minutes. Serve on its own or with cauliflower rice, with a sprinkle of extra file powder on top (optional).
tips for the best results
- Filé powder serves as a thickener and also a seasoning. It doesn't hold up well over high heat so add it at the very end, once the gumbo is ready. You can also sprinkle more file powder over individual servings for extra flavor.
- Cajun seasoning is easy to find at the grocery store but you can also make your own. Creole seasoning is a good substitute.
- Adjust flavors to taste. Add more Cajun seasoning or salt and pepper right before serving if it needs more of a kick. If you have a favorite hot sauce, you can also add some of that, too.
- The long cook time is important in this keto gumbo recipe because it lets the veggies soften and the flavors meld. Make sure to chop the vegetables small. Larger pieces will take even longer to cook and may end up crunchy in the gumbo.
- This keto gumbo is more broth-y than traditional gumbo. If you'd like to thicken it even more, you can whisk in 1-2 teaspoons of xanthan gum. Arrowroot powder is another gluten-free thickener you can use but keep in mind it will add some extra net carbs to the dish.
- If you'd like to make this in a crock pot or slow cooker, you can cook the shrimp and sausage in a large skillet, then transfer all of the vegetables and other ingredients to the slow cooker dish. Let it simmer on low for a few hours. Add in the chicken, shrimp and sausage at the end.
what to serve with low carb gumbo
If you love Cajun food, I know you'll enjoy this dish!
While it's not real gumbo without that famous roux, it still features many of the same tasty ingredients of a classic gumbo recipe. And there's nothing like spicy Cajun food to warm you up!
you might also love...
- Kale Caesar Salad with Cajun Shrimp is a zesty and healthier take on everyone's favorite- Caesar salad. Generously-seasoned jumbo shrimp top a bed of softened kale served with crunchy radishes, parmesan cheese and creamy avocado. This is the Caesar salad that is extra in the best way.
- Looking for more Cajun-inspired keto recipes? Keto Shrimp and Grits are comfort food to the max!
- Keto Pot Roast with Gravy is a family favorite and is often requested in my house. Tender beef slow-cooks with vegetables and the remaining juices are transformed into the most flavorful gravy.
Keto Gumbo Recipe (Low-Carb, Gluten-Free)
This keto gumbo recipe makes a hearty, low-carb gumbo with punchy Cajun flavors and a mix of spicy andouille sausage, jumbo shrimp and tender chicken.
Ingredients
- 1 tablespoon olive oil or avocado oil
- 12 ounces Andouille sausage, sliced
- 12-16 ounces wild-caught shrimp, peeled and deveined
- 6 cups chicken broth or stock
- 2 teaspoons minced garlic
- 2 cups diced celery
- 1 green bell pepper, diced
- 1 yellow onion, diced
- 1 small bunch green onion, chopped
- 1 small bunch flat parsley, chopped small
- 1, 14-ounce can diced tomatoes
- 2-3 tablespoons Cajun spice (adjust to taste)
- 1 teaspoon salt
- 1 pound shredded, pre-cooked chicken
- 1-2 tablespoons filé powder
Instructions
- In a large Dutch oven, heat the oil over medium-high. Add the sausage rounds in a single layer and cook each side for about 4 minutes to brown. Cook in separate batches if needed. Transfer the sausage to a paper towel lined plate.
- Reduce heat to medium. Add the shrimp to the pan and cook until opaque, about 2-3 minutes per side. Transfer shrimp to a plate and set aside.
- Pour ⅓ cup chicken broth into the pot (set aside remaining broth) to deglaze and scrape up any stuck bits. Add the garlic and cook for 30 seconds.
- Add the celery, onion and bell pepper to the pot. Cook for 5 minutes over medium heat, stirring occasionally. Add the green onion, parsley, diced tomatoes, remaining chicken broth, Cajun spice and salt.
- Increase the heat to high and bring the mixture to a boil, then reduce the temperature to low. Cover the pot with a lid and let it simmer for 30 minutes. Stir occasionally.
- Add the pre-cooked chicken, sausage and shrimp to the pot.
- Remove the gumbo from the heat and stir in the filé powder. Taste and adjust, adding more Cajun spice or salt and pepper, if needed.
- Cover the pot and let it sit for 10 minutes.
- Ladle into bowls to serve. Top with a sprinkle of filé powder if desired.
Notes
- Make sure to dice the vegetables small so they can cook, otherwise they'll end up crunchy.
- Filé powder doesn't hold up well over high heat so add it at the very end, once the gumbo is ready. You can also sprinkle more file powder over individual servings for extra flavor.
- This keto gumbo is more broth-y than traditional gumbo. If you'd like to thicken it even further, you can whisk in 1-2 teaspoons of xanthan gum. Arrowroot powder is another gluten-free thickener you can use but keep in mind it will add some extra net carbs to the dish.
- If you'd like to make this in a crock pot or slow cooker, you can cook the shrimp and sausage in a large skillet, then transfer all of the vegetables and other ingredients to the slow cooker dish. Let it simmer on low for a few hours. Add in the chicken, shrimp and sausage at the end.
Nutrition Information:
Yield: 8 Serving Size: 1Amount Per Serving: Calories: 340Total Fat: 16gTrans Fat: 0gCholesterol: 137mgSodium: 1207mgCarbohydrates: 8gNet Carbohydrates: 6gFiber: 2gSugar: 3gProtein: 36g
This nutritional information is approximate and is provided for convenience as a courtesy.
Did you make this recipe? Let me know!