Southern Keto Gumbo

Get ready to transport your taste buds straight to the vibrant streets of New Orleans with this incredibly hearty and flavorful **keto gumbo recipe**! We’ve meticulously crafted a low-carb version of the classic Southern stew, ensuring it retains all the authentic depth and richness you expect, without the traditional high-carb roux. Packed with tender chicken, spicy andouille sausage, and plump shrimp, this recipe makes a generous pot of pure comfort food that perfectly fits your ketogenic lifestyle.

White bowl of keto gumbo with cauliflower rice — A delicious bowl of Keto Gumbo served with cauliflower rice, ready to be enjoyed.

Contents

What is Gumbo? The Keto Challenge and Our Delicious Solution

Gumbo is a cornerstone of Louisiana cuisine, a stew often served over rice, characterized by its rich flavor, diverse ingredients, and signature thick consistency. Traditionally, gumbo starts with a roux—a mixture of flour and fat cooked together until it reaches a deep brown color, providing both thickening and a nutty flavor. While essential to classic gumbo, this flour-based roux is a no-go for anyone following a ketogenic or low-carb diet.

This is where our keto gumbo recipe shines! We’ve developed a clever workaround to achieve that perfect thickness and authentic mouthfeel without the carbs. By using a small amount of xanthan gum in place of flour for our “faux-roux,” we maintain the desired texture while keeping the dish entirely keto-friendly. You get all the robust, spicy, and savory flavors of a traditional gumbo—the holy trinity of celery, bell peppers, and onions, the warmth of Cajun spices, and the delightful medley of chicken, sausage, and shrimp—all in a low-carb package that won’t derail your diet.

Why You’ll Love This Keto Gumbo Recipe

Effortlessly Delicious: Despite its complex flavor profile, this gumbo is surprisingly easy to make. Most of the magic happens as it simmers, allowing the flavors to meld beautifully with minimal active effort from your side.
Authentic New Orleans Flavor: From the smoky notes of andouille sausage to the earthy aroma of filé powder, every spoonful delivers a taste of the French Quarter. You’ll be amazed at how authentically Cajun this keto version tastes!
Perfect for Any Occasion: Gumbo is synonymous with community and sharing. This recipe yields a generous pot, making it ideal for family dinners, meal prepping, or feeding a crowd at your next gathering. It’s easily scalable too, so don’t hesitate to double or triple it for a larger “krewe”!
Nutrient-Rich and Satisfying: Packed with lean protein from chicken and shrimp, healthy fats, and plenty of vegetables, this gumbo is not only delicious but also incredibly nourishing and satisfying, keeping you full and energized.
Low-Carb and Guilt-Free: Enjoy a classic comfort food without the carb load. This recipe keeps net carbs to a minimum, making it a fantastic addition to your keto meal plan.

The Heart of Keto Gumbo: Key Ingredients Explained

Creating an authentic-tasting keto gumbo requires a few strategic ingredient choices. Here’s a closer look at what makes this recipe truly special:

Xanthan Gum – Our Keto-Friendly Roux Alternative: Traditionally, a roux provides the essential thickness and a significant portion of the flavor in gumbo. Since a classic roux is flour-based, it’s off-limits for keto. Our solution is to create a “faux-roux” using oil and xanthan gum. Xanthan gum is a powerful thickening agent derived from fermented sugar, and a little goes a long way. When whisked into hot oil, it forms a paste that effectively thickens the gumbo without adding carbs. Be sure to whisk it in slowly to avoid clumps and achieve a smooth consistency. You can always add a tiny bit more at the end if you prefer a thicker stew, but start small!

Filé Powder – The Earthy Soul of Gumbo: Filé powder is a distinctive ingredient made from dried and ground sassafras leaves. It adds an unmistakable earthy, slightly citrusy, and savory flavor that is characteristic of Louisiana cuisine, especially gumbo. It also acts as a natural thickener. While Tony Chachere’s is a popular and excellent brand, any quality filé powder will do. If you can’t find it locally, don’t worry—your gumbo will still be delicious without it, though it adds a wonderful authentic touch. Consider ordering it online if you’re keen on the true experience.

The Holy Trinity: Onion, Celery, and Bell Peppers: No gumbo is complete without the aromatic base of chopped onions, celery, and bell peppers (often referred to as the “holy trinity” in Cajun and Creole cooking). These vegetables provide a fresh, vibrant flavor foundation that deepens as they cook down into the rich broth.

Andouille Sausage: This smoked, spicy pork sausage is another non-negotiable for an authentic gumbo. Its bold flavor and satisfying texture are crucial. Choose a good quality, low-carb andouille sausage for the best results. If you can’t find andouille, a spicy smoked sausage could be a substitute, but it won’t be quite the same.

Chicken and Shrimp: We use both chicken and shrimp for a robust protein mix. Boneless, skinless chicken thighs or breasts work well, cut into bite-sized pieces. For shrimp, always opt for good quality, peeled, and deveined shrimp.

Cajun Seasoning: A good quality Cajun seasoning blend brings the heat and complex spice profile that gumbo is known for. Adjust the amount to your preference, or add a pinch of cayenne pepper for extra kick.

Mastering Your Keto Gumbo: Expert Tips for Success

Shrimp Management for Best Texture: If you’re planning to make this gumbo ahead of time or freeze leftovers, it’s highly recommended to cook the shrimp separately and add them just before serving. Shrimp can become rubbery and unappetizing if reheated multiple times. Simply sauté them quickly in a separate pan and stir into individual bowls of hot gumbo.
Fresh vs. Frozen Shrimp – A Clear Winner: Unless you live in a coastal area and can purchase truly fresh, live shrimp straight from the boat, frozen shrimp are often the superior choice. The “fresh” shrimp you find at most grocery stores have typically been thawed after being frozen, meaning they’ve already lost some of their prime texture and flavor. Buying frozen allows you to thaw them just before use, ensuring maximum freshness and firmness.
Wild-Caught for Optimal Flavor: Whenever possible, opt for wild-caught shrimp. They generally possess a more robust and natural flavor compared to their farmed counterparts. Take a moment to check the packaging for this designation. However, don’t let it be a deal-breaker; if wild-caught isn’t available, quality frozen farmed shrimp will still make a delicious gumbo.
Don’t Rush the Simmer: Gumbo’s magic happens during the slow simmer. Allow it to cook for the full recommended time, or even longer on low heat, to really allow the flavors to deepen and meld. This is where the dish truly develops its characteristic richness.
Adjust Spice to Your Liking: The amount of Cajun seasoning and hot sauce can be tailored to your personal preference. Start with the suggested amounts, taste, and then add more if you crave a bolder, spicier kick.
The Optional Diced Tomatoes: Some traditional gumbos include tomatoes, while others do not (often distinguishing between Creole and Cajun styles). If you like a little tang and acidity, include the diced tomatoes. If you prefer a darker, more earthy gumbo, feel free to omit them.

Close up photo of a white bowl of keto gumbo — A close-up view revealing the rich textures and colors of homemade Keto Gumbo.

Keto Gumbo Recipe

5 from 3 votes

Keto Gumbo

Prep:

15

Cook:

2

Total:

2
15

This keto gumbo recipe is hearty and full of flavor! Based on a traditional gumbo with chicken, andouille sausage, and lots of shrimp, this recipe makes a big pot of delicious Southern fare that will transport you right to New Orleans.

Cheryl Malik

Print Recipe

8 servings

Ingredients

½ cup canola or avocado oil
2 teaspoons xanthan gum plus more if needed
2 cloves garlic minced
½ cup onion chopped
½ cup celery finely chopped
1 medium green bell pepper chopped
1 medium red bell pepper chopped
1 pound chicken chopped into 1″ pieces (thighs or breast)
½ teaspoon dried thyme
1 tablespoon salt
1 tablespoon Cajun seasoning or more, to taste
1 ½ teaspoons gumbo filé powder (optional, but recommended)
1 pound andouille sausage sliced into discs
8 cups chicken broth
1 14.5-ounce can diced tomatoes (optional, undrained)
1 10-ounce package okra thawed and sliced (fresh or frozen)
1 pound shrimp peeled, deveined, tails on or off
3 bay leaves
2 tablespoons hot sauce such as Tabasco, plus more to taste
cauliflower rice for serving
fresh parsley chopped, for garnish
green onions sliced, for garnish

Equipment

Large pot or Dutch oven
Whisk

Instructions

In a large pot or Dutch oven, heat the canola or avocado oil over medium heat. Slowly whisk in the xanthan gum until a smooth, thick paste forms, resembling a roux. Continue to whisk and simmer for approximately 5 minutes until lightly congealed and lightly browned.
Add the minced garlic, chopped celery, onion, and both green and red bell peppers to the pot. Stir in the chopped chicken pieces. Cook for about 10 minutes, stirring occasionally, until the vegetables begin to soften and the chicken is lightly browned.
Stir in the dried thyme, salt, Cajun seasoning, and gumbo filé powder (if using). Add the sliced andouille sausage to the pot and cook for another 5 minutes, allowing the flavors to marry.
Gradually pour in the chicken broth, stirring constantly to incorporate all the ingredients. If using, add the diced tomatoes (undrained) and the thawed okra. Finally, add the peeled and deveined shrimp, bay leaves, and hot sauce. Stir everything gently.
Bring the gumbo to a gentle simmer, then reduce the heat to low, cover the pot, and let it cook for 1 to 1 ½ hours. This slow simmer is crucial for developing deep flavors. After simmering, check the consistency. If you desire a slightly thicker gumbo, sprinkle a tiny bit more xanthan gum (about ¼ teaspoon at a time) over the surface and stir it in very well until dissolved and thickened.
Remove the bay leaves before serving. Ladle the hot gumbo into bowls. Serve piping hot with cauliflower rice and garnish generously with fresh chopped green onions and parsley. Adjust hot sauce to individual preference.

Nutrition Information

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

Serving Suggestions for Your Low-Carb Gumbo

While traditional gumbo is served over white rice, our keto version pairs perfectly with a variety of low-carb alternatives. Cauliflower rice is the most popular choice, absorbing the rich broth beautifully. For an even more indulgent experience, consider serving it with a side of keto cornbread or simple sautéed greens like collard greens or spinach. A crisp green salad with a light vinaigrette can also offer a refreshing contrast to the hearty stew. Don’t forget a dash of extra hot sauce for those who love an extra kick!

Storage and Reheating Tips

This keto gumbo is fantastic for meal prepping! Store cooled leftovers in an airtight container in the refrigerator for up to 3-4 days. For longer storage, the gumbo (without shrimp) freezes wonderfully for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop. Remember the tip about adding freshly cooked shrimp just before serving for the best texture!

Keto Gumbo FAQs

Here are some common questions about making a delicious, low-carb gumbo:

Can I use different proteins?: Absolutely! While chicken and andouille are classic, you can swap chicken for turkey, or add other seafood like crab or crawfish (ensure they are keto-friendly and pre-cooked if adding at the end).
Is this gumbo very spicy?: The spice level is adjustable. Our recipe calls for 1 tablespoon of Cajun seasoning and 2 tablespoons of hot sauce, which provides a moderate heat. Feel free to reduce or increase these amounts to suit your palate. A pinch of cayenne pepper can also amplify the heat.
What if I can’t find filé powder?: If filé powder isn’t available, you can omit it. While it adds an authentic earthy flavor, the gumbo will still be incredibly tasty thanks to the other seasonings and ingredients. Some people use a little extra okra or xanthan gum for thickening if omitting filé, but it’s not strictly necessary for flavor.
Can I make this gumbo vegetarian/vegan?: Yes, with modifications. You would need to use vegetable broth, a plant-based sausage alternative, and omit the chicken and shrimp. You can load it up with extra keto-friendly vegetables like mushrooms, zucchini, or eggplant.
Why is my gumbo not thickening?: Xanthan gum is very potent. If your gumbo isn’t thick enough, ensure you’ve simmered it long enough for the xanthan gum to fully activate. If it’s still too thin, sprinkle another ¼ teaspoon of xanthan gum over the top, whisk vigorously for a minute or two, and let it sit for a few minutes. Repeat if necessary, but be careful not to overdo it, as too much xanthan gum can lead to a gummy texture.

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