Keto gumbo with chicken & sausage delivers the deep, smoky soul of the Louisiana classic without the flour-heavy roux. A quick keto roux of butter, almond flour, and coconut flour darkens in about 10 minutes and carries all that nutty flavor. Simmered with andouille, tender chicken thighs, okra, and the holy trinity, it is pure Southern comfort over caulirice.
A Rich, Soulful Keto Gumbo You Won’t Believe is Low-Carb!
Think a rich, soulful bowl of gumbo is off-limits on a keto diet? Think again! The secret to traditional gumbo lies in its dark, nutty roux—a challenge when you’re avoiding flour. But I’ve cracked the code with a brilliant, quick-fix keto roux that takes just 10 minutes, not an hour! This recipe delivers all the deep, smoky flavor of classic chicken and andouille gumbo you crave, without the carbs. Get ready to dive into a bowl of pure Southern comfort, completely guilt-free.
Yield: 8 servings
Prep Time: 20 minutes
Cook Time: 1 hour, 30 minutes
Ingredients
• 2 tablespoons avocado oil
• 1 pound / 454g (16 oz) boneless, skinless chicken thighs
• Salt and ground black pepper, to taste
• 8 ounces / 227g (8 oz) andouille sausage, sliced into ½-inch rounds
• 2 tablespoons (30 ml / 1 fl oz) salted butter
• 2 tablespoons (30 ml / 1 fl oz) finely ground blanched almond flour
• 1 tablespoon (15 ml / 0.5 fl oz) coconut flour
• 2 cloves garlic, minced
• 1 medium onion, chopped
• 1 medium green bell pepper, seeded and chopped
• 3 ribs celery, diced
• 6 cups (1440 ml) / 1.4 L vegetable broth
• 1 14-ounce / 400g (14.1 oz) can petite diced tomatoes
• 2 tablespoons Creole Seasoning
• 1 tablespoon (15 ml / 0.5 fl oz) dried parsley
• 2 bay leaves
• 1½ cups / 150g (5.3 oz) sliced okra, fresh or frozen
• For Serving
• 2 recipes Basic Caulirice
• Sliced green onions, for garnish
• Hot sauce
Instructions
1. In a large stockpot or Dutch oven, heat the avocado oil over medium-high heat. Season the chicken thighs generously with salt and pepper. Add the chicken and sliced andouille sausage to the pot, browning them on all sides. Remove the meat to a plate, leaving the flavorful drippings behind. Once cool enough to handle, shred the chicken.
2. To create the keto roux, reduce the heat to medium. Add the butter to the drippings in the pot. Once melted, whisk in the almond flour and coconut flour. Cook, stirring constantly and scraping the bottom of the pot, until the mixture turns a deep, nutty brown, about 10 minutes. Be careful not to let it burn.
3. Add the minced garlic, chopped onion, bell pepper, and celery (the “holy trinity”) to the roux. Sauté, stirring occasionally, until the vegetables soften, about 5-7 minutes. Return the shredded chicken and sausage to the pot.
4. Pour in the vegetable broth and diced tomatoes. Stir in the Creole seasoning, dried parsley, and bay leaves. Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for at least 30 minutes to allow the flavors to meld.
5. Stir in the sliced okra. Continue to simmer, uncovered, for another 30 minutes, or until the okra is tender and the gumbo has thickened to your desired consistency. Taste and adjust seasoning with more salt and pepper if needed. Remember to remove and discard the bay leaves before serving.
6. Ladle the hot gumbo into bowls over a generous serving of caulirice. Garnish with fresh sliced green onions and offer hot sauce on the side for those who like an extra kick. Store leftovers in an airtight container in the refrigerator for up to 5 days.
Nutritional Information
• Servings: 8
• Calories: 485 kcal
• Protein: 32g
• Fat: 35g
• Total Carbohydrates: 11g (0.39 oz)
• Dietary Fiber: 4g
• Net Carbs: 7g (0.25 oz)
• Note: is an estimate and may vary based on used.
Pro Tips
• The darker your roux, the deeper the flavor. Aim for a milk chocolate color, but stir constantly and watch it closely—it can go from perfect to burnt in seconds.
• For a seafood gumbo, add 1 pound (454 g / 16 oz) of raw, peeled shrimp or 8 ounces of lump crab meat during the last 5-7 minutes of cooking. Cook just until the shrimp turns pink and opaque.
• This gumbo tastes even better the next day! Making it ahead allows the complex flavors to fully develop and meld together.
FAQ
Q: What makes this gumbo recipe keto-friendly
A: This gumbo is keto-friendly because it replaces the traditional high-carb flour roux with a quick, low-carb version made from almond and coconut flour. It is served over cauliflower rice instead of regular rice, resulting in only 7g (0.25 oz) of net carbs per serving.
Q: How do you make the keto roux
A: To make the keto roux, melt butter in the pot with the meat drippings. Whisk in the almond and coconut flours and cook, stirring constantly, for about 10 minutes until the mixture becomes a deep, nutty brown color.
Q: Can I add seafood to this keto gumbo
A: Yes, you can add 1 pound (454 g / 16 oz) of raw, peeled shrimp or 8 ounces of lump crab meat during the last 5-7 minutes of cooking. Cook just until the shrimp turns pink and opaque.
Q: How long does this gumbo last in the fridge
A: Leftover gumbo can be stored in an airtight container in the refrigerator for up to 5 days. The flavor often improves the next day.
Pro Tips
- Build the roux dark – aim for a milk chocolate color – but stir constantly and watch it closely; it goes from perfect to burnt in seconds.
- Brown the chicken and andouille first and leave the drippings in the pot; cooking the roux in those drippings is where the gumbo's depth comes from.
- Add the okra only after the first 30 minutes of simmering, then cook uncovered another 30 minutes so the gumbo thickens to the right consistency.
- For a seafood gumbo, add 1 pound of raw peeled shrimp or 8 ounces of lump crab during the last 5-7 minutes, cooking just until the shrimp turn pink and opaque.
- Make it a day ahead – the complex flavors develop and meld overnight. Leftovers keep in an airtight container in the fridge for up to 5 days.
Frequently Asked Questions
How do you make gumbo without regular flour?
This recipe uses a keto roux – butter whisked with almond flour and coconut flour, cooked about 10 minutes until deep and nutty. It gives the same toasty backbone as a traditional roux without the carbs.
Is this gumbo keto-friendly?
Yes – about 7g net carbs per serving (11g total carbs minus 4g fiber) with 32g of protein, served over caulirice instead of white rice.
Does gumbo taste better the next day?
Definitely – making it ahead gives the Creole seasoning, sausage, and roux time to fully meld. Store it airtight in the refrigerator for up to 5 days.
Can I add seafood to this gumbo?
Add 1 pound of raw peeled shrimp or 8 ounces of lump crab meat during the last 5-7 minutes of cooking, just until the shrimp turns pink and opaque.
Recipe card below.
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Ingredients
Method
- In a large stockpot or Dutch oven, heat the avocado oil over medium-high heat.
- Season the chicken thighs generously with salt and pepper.
- Add the chicken and sliced andouille sausage to the pot, browning them on all sides.
- Remove the meat to a plate, leaving the flavorful drippings behind.
- Once cool enough to handle, shred the chicken.
- To create the keto roux, reduce the heat to medium.
- Add the butter to the drippings in the pot.
- Once melted, whisk in the almond flour and coconut flour.
- Cook, stirring constantly and scraping the bottom of the pot, until the mixture turns a deep, nutty brown, about 10 minutes. Be careful not to let it burn.
- Add the minced garlic, chopped onion, bell pepper, and celery (the holy trinity ) to the roux.
- Sauté, stirring occasionally, until the vegetables soften, about 5-7 minutes. Return the shredded chicken and sausage to the pot.
- Pour in the vegetable broth and diced tomatoes.
- Stir in the Creole seasoning, dried parsley, and bay leaves.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for at least 30 minutes to allow the flavors to meld.
- Stir in the sliced okra.
- Continue to simmer, uncovered, for another 30 minutes, or until the okra is tender and the gumbo has thickened to your desired consistency.
- Taste and adjust seasoning with more salt and pepper if needed. Remember to remove and discard the bay leaves before serving.
- Ladle the hot gumbo into bowls over a generous serving of caulirice.
- Garnish with fresh sliced green onions and offer hot sauce on the side for those who like an extra kick. Store leftovers in an airtight container in the refrigerator for up to 5 days.
