Keto Gumbo

This roux-based gumbo has no grains and no starchy carbs, but all the flavor of a traditional gumbo.

Back in the good ‘ol days (pre-COVID), when travel was carefree and effortless, we took the kids on a vacation to Disneyland. As a Florida native and frequent visitor of Disney World, this was my first trip to the west-coast amusement park. Our two oldest hadn’t been to Disney since they were 1 and 2 years old, and the youngest has never been, so it was a BIG deal for them.

Our 14-year-old was adamant about going to New Orleans Square and getting some gumbo in a bread bowl. She’s persistent in all things and we finally gave in (although we really wanted turkey legs instead). Ever since then, she’s been craving more gumbo.

Keto Gumbo with Cauliflower Rice

Traditional gumbo is made by cooking down a deep, golden, richly flavored roux of flour and oil. So that definitely wasn’t going to be the case for my attempt at a low-carb gumbo. After some research, I came across the Trinity Roux. While it is grain free, it still uses starch which would add much more carbs than I was comfortable with, so I used the base premise but made modifications to lower the carb count and make this much more keto-friendly, a real keto gumbo.

Keto Gumbo with Cauliflower Rice

Keto Roux

Once you get the roux cooked down, the gumbo comes together pretty easy. I like to prep all the veggies and meats for the gumbo while the roux is cooking, that way when it’s done, you can toss everything in the stockpot with minimal wasted time.

Grain Free Gumbo

The first time I made this, everyone ate it up so fast that we had no leftovers. For our family of 5, I need to make a double batch so we have leftovers for the next day. Gumbo is actually even better as leftovers as the flavors deepen.

We serve ours with a side of cauliflower rice to get as close to authentic as possible. It helps to thicken the gumbo as well, just like regular rice.

Keto Gumbo with Cauliflower Rice

Keto Gumbo

Yield: 8
Prep Time: 20 minutes
Cook Time: 50 minutes
Total Time: 1 hour 10 minutes

Ingredients

Roux Ingredients*

  • 1 lg Yellow Onion, diced
  • 4 stalks Celery, diced
  • 1 Green Bell Pepper, diced
  • 4 Tbsp Butter or Avocado Oil
  • 1/3 cup Chicken Broth or Water
  • 1/2 tsp Redmond Salt
  • 2 Tbsp Heavy Cream
  • 1/2 - 1 cup Chicken Broth or Water

Gumbo Ingredients

  • 2 stalks Celery, diced
  • 1 Green Bell Pepper, diced
  • 1 lg Yellow Onion, diced
  • 3 cloves Garlic, minced
  • 1 bunch Fresh Parsley, finely chopped (or 2 tsp Dried Parsley)
  • 2 Tbsp Cajun Seasoning
  • 1 tsp Redmond Salt
  • 7 cups Chicken Broth
  • 14oz Andouille Sausage, sliced and browed
  • 3 Chicken Breasts, cooked and roughly shredded
  • 1 lb Medium Shrimp, cooked

Serving Suggestion

  • Cauliflower Rice (see notes)

Instructions

Prep Direction

  1. Prepare all Gumbo ingredients ahead of time (cooking the chicken and shrimp, browning the sausage, and dicing the veggies). Once the “roux” is cooked, you’ll need to get things added in pretty soon after.
  2. Use a large stockpot to brown the sausage so you can use the same stockpot to cook the gumbo in (see Gumbo Directions Step 1 below).

Roux Directions

  1. Add chopped onion, celery, pepper, and butter to a large saucepan and cook over medium flame, stirring after a few minutes.
  2. Stir even now and then and the mixture cooks down and softens.
  3. As it begins to turn golden brown, stir more often so it doesn’t burn or stick.
  4. When the mixture turns a deep golden caramel color, around 25-30 minutes, add in the salt and 1/3 cup broth. Stir gently.
  5. Whisk in the cream and 1/2 cup of broth and continue to cook down about 5 minutes more and let thicken. If the “roux” thickens too much, add a little more broth.

Gumbo Directions

  1. In the stockpot you browned the sausage in, over medium-high heat, pour in 1/2 cup of your chicken broth and stir to deglaze the pan. Add in the remaining 5-1/2 cups of broth, diced veggies, parsley, and roux to the pot and stir to combine.
  2. Bring to a boil for about 5 minutes or so, until the veggies have softened. Stir in Cajun seasoning ans salt.
  3. Add in the cooked meats (sausage, chicken, and shrimp). Reduce heat to medium-low and let simmer for about 5 minutes or so.
  4. Serve warm over cauliflower rice.

Notes

* Roux recipe adapted from A Sprinkling of Cayenne’s Trinity Roux

* We prefer frozen cauliflower rice because it is made primarily of the stalks and holds it's shape very well in soups and stews. Boulder Canyon, Cascadian Farms, and Birds Eye are good brands.

Nutrition Information:
Yield: 8
Amount Per Serving: Calories: 417Total Fat: 26gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 213mgSodium: 3214mgCarbohydrates: 9gNet Carbohydrates: 8gFiber: 1gSugar: 4gProtein: 36g

Nutrition is calculated by a third party and may not be 100% accurate

Keto Gumbo with Cauliflower Rice
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