This classic gumbo features a trio of meats, the trinity vegetable combination of creole cooking, and okra but with a gluten-free and low-carb roux. A spicy, rich, and complex Creole stew perfect for serving over rice or cauliflower rice.
Best Keto Gumbo Recipe
About seven years ago, I went on a road trip down to New Orleans over Spring Break. Not exactly your traditional destination for that vacation period, but I had always wanted to experience the city, its cuisine, and its history. Bourbon Street was utterly fascinating, of course, but as a history buff and teacher, I gravitated towards the story-telling, cemetery tours, and architecture. I remember my meals vividly: shrimp and grits, beignets, and seafood gumbo. There is nothing like a NOLA gumbo.
A time-consuming stew, no doubt, but the end result will always be something special. Before I changed my diet, gumbo was quickly becoming my go-to Christmas Day dinner meal. I loved that I was able to make it ahead of time, but even more so, the final product is rich, complex, and flavorful.
I know some people scoff at stew on a holiday, but gumbo is an entire meal hidden in a rustic and traditional recipe. I’ve seen a number of variations on the recipe. But I truly prefer chicken, seafood, and sausage. The dish is just missing something without all those meats working in harmony. Since going gluten-free, I haven’t had gumbo, even on a holiday. The recipe started collecting dust and faded out of memory.
With the upcoming Fat Tuesday and subsequent Mardis Gras holiday, I thought to myself, What about trying to make a gluten-free roux? You can do it. You’re doing all kinds of crazy things in the kitchen these days. Go for it. I’m so, so glad that I did. I took my old gumbo recipe of the past, which is naturally high in fat, and minimized those carbs by using xanthan gum as the foundation for the roux.
At first, I was a bit skeptical. It seems a bit blasphemous to omit flour from a Creole recipe. I’m sure someone out there disagrees vehemently with my choice, but to that, I say, try this gumbo and then lets chat.
I’m so excited to share this with you all! It tastes exactly as I remember on that final Christmas Day some years ago. If I was celebrating Lent and this was the last thing I ate before my fast, I’d be perfectly contented with this Seafood, Sausage, and Chicken Gumbo.
Low Carb Shrimp & Sausage Gumbo Tips, Tricks, and Take-aways:
Shrimp is not required, so if you don’t do seafood, you can certainly beef up on the chicken and sausage to take the place of the shrimp.
The xanthan gum roux is a bit fiddly. Watch the temperature and whisk frequently during the entire process, even after adding the vegetables. You may need to thin out the final stew base after adding the stock/bone broth. It’s up to your preference as to how thick you want the final product. I added about another cup of stock just to make sure that the final stew wasn’t too thick after cooking and adding the okra.
This can be made ahead. I made my gumbo in the morning and let it sit throughout the day to allow the flavors to meld. I would advise, if you go that route, to stop right before Step 7. Finish the dish with the final steps right before eating, so the shrimp is just cooked.
Store any leftovers for 3-4 days in the refrigerator. I have not tried to freeze this, yet. Reheat this slowly. I would not advise microwaving. You may want to add some additional liquid to ensure the right consistency.
Other Low Carb Keto One Pot Recipes you’ll love
A trio of meats is highlighted in this rich and filling Creole stew. The roux is made with xanthan gum so unlike the traditional recipe, this version is gluten-free and low carb without sacrificing complexity of flavors.
- 1 tsp sea salt, fine
- 1/2 tsp black pepper
- 1/2 tsp cayenne
- 1 tsp smoked paprika
- 1 lb boneless, skinless chicken thighs
- 1 lb andouille sausage
- 1/4 cup avocado oil
- 2 tbsp salted butter
- 1 large yellow onion, chopped
- 2 ribs celery, chopped
- 1 large green pepper, seeded and chopped
- 2 stalk green onion, sliced
- 1 tbsp xanthan gum
- 8 cups chicken bone broth/stock
- 2 bay leaves
- 1 tsp dried thyme
- 1 lb raw, peeled, devained shrimp 16/20 size
- 3 cups okra, divided
- 1 1/2 tsp worchestershire sauce
- 1 tsp hot sauce
- 1/2 tsp file powder (optional)
- Combine salt, pepper, cayenne, and paprika in a small bowl. Sprinkle over both sides of the chicken.
- Heat oil in a large stock pot over medium heat. Add chicken and sear until golden brown, about 5 minutes each side. Transfer to a plate using a slotted spoon. Add sausage and brown. Transfer sausage to the same plate.
- Strain oil through a fine-mesh sieve into a medium bowl. Wipe the pot clean. Return drippings to the pot.
- Heat drippings, add 2 tbsp butter and brown. Sprinkle xanthan gum over the oil and whisk to incorporate. Continue whisking as xanthan gum can burn easily. Cook to desired color. 3-5 minutes. Do not expect thickening to occur yet; this will be thin.
- Reduce heat to low. Add onion and cook until soft. About 8 minutes. Stir in scallions, green pepper, and celery. Continue to stir as roux will continue to thicken and may also burn if left unwatched. Cook until soft.
- Slowly whisk in broth. Add bay leaves, thyme, and chicken and sausage. Cook for about 30 minutes. Add additional broth if you prefer a thinner stew.
- Stir in 1 cup of okra, worcestershire and hot sauce. Simmer another 20 minutes. Stir in shrimp and additional okra. Add file powder, if desired. Cook for about 10 minutes until shrimp are cooked through.
- Remove from heat. Season to taste with salt and pepper. Serve alone or over cauliflower rice. Garnish with additional green onions and hot sauce.
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