Keto Gumbo

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Let me show you just how delicious keto Cajun food can be with this easy keto gumbo recipe. Instead of using a flour-based roux that’s used in traditional gumbo recipes, this low carb gumbo is thickened naturally with okra and file powder instead, which saves a step and some carbs. We’re also using cauliflower rice instead of the regular kind, but with all the other things going on in there, I promise you won’t even notice.

Trust me when I say, it’s not lacking in any of the flavor you expect from this dish. Keto gumbo is smoky, garlicky, and peppery in all the right ways, just like the original.

Use my homemade cajun seasoning mix for maximum zing in your low carb gumbo, but you can also use a pre-made version if you like. Or swap it with creole seasoning if you want that variation.

Looking for more cozy and comforting meals in a bowl that are also keto-friendly? Try my other keto soup recipes – like chicken pot pie soup, keto French onion soup, or whole30 chili. All the comfort, none of the carbs.

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How To Make Keto Gumbo

This easy keto gumbo recipe comes together in less than an hour – and a lot of it is hands-off! Here’s how we make it:

• Saute the okra. Cook okra in a small skillet until no longer slimy – this will prevent your soup from being slimy, too. Lesley from my team told me about this trick, and she’s from the south, so you know it’s legit! 😉

TIP: If you want this to be truly a one-pan meal, feel free to saute the okra in your dutch oven. It’ll take a bit more time since you’d have to wait for it to be done before sauteing the veggies in the next step, but you’d save on dishes.

• Saute the holy trinity. Heat oil in a large dutch oven and saute bell peppers, onions, and celery, until soft. (This trio is called the “holy trinity.”)

• Brown the sausage. Add andouille sausage and cook until browned.

• Sizzle the garlic. Make a well in the center of the dutch oven and add minced garlic. Let it sizzle for about 30 seconds, then stir into everything else.

• Simmer the soup. Add store-bought or homemade chicken broth, tomatoes, okra, Cajun seasoning, and sea salt to taste. Bring gumbo to a boil, then simmer.

• Cook the shrimp and cauliflower rice. Add the shrimp and simmer for a few minutes. When the shrimp is not quite done, add cauliflower rice and simmer some more, until cauliflower rice is soft and shrimp is opaque.

• Thicken. Sprinkle your keto gumbo soup with file powder and stir until thickened.

TIP: File should be added at the end and thickens as it sits. Don’t add during cooking or boiling, this will make the gumbo stringy and too thick.

Frequently Asked Questions

• How many carbs in gumbo? Most gumbos will have about 20 grams net carbs per serving, but it will of course vary recipe to recipe. Restaurant versions may be higher. In this keto gumbo recipe, we’re skipping the roux (it will get plenty thick without it!) and the rice, so each serving of gumbo has just 8.6 grams net carbs. And keep in mind this is a large serving – 1.5 cups – that’s enough for a full meal. If you serve it as a starter, you can easily cut that to 1 cup.
• Is gumbo keto friendly? Most gumbos are not keto-friendly. Because this version only has 8.6 net carbs, it’s a great keto alternative that still has all of the flavor of traditional gumbos.
• How do you make a keto friendly gumbo roux? While gumbos are traditionally made with a roux, we don’t actually need it in this version. Instead, we’re thickening the gumbo with okra and file powder.
• Can you add chicken or other seafood? Absolutely! I made this keto-friendly gumbo with andouille sausage and shrimp to keep things simple—though with the holy trinity (peppers, onions, celery), meats, and spices, I still hit 12 ingredients! It’s a mix of Creole and Cajun styles—Creole gumbo has okra, tomatoes, and both meat and seafood, while Cajun gumbo sticks to one or the other. Mine leans Creole but uses Cajun seasoning and andouille. Feel free to mix up the proteins—chicken, duck, oysters, crawfish, crab, or even a combo all work! Just cook chicken or duck after the sausage, while seafood goes in at the end, like I do with the shrimp.

More Southern Keto Recipes

• Southern Fried Cabbage – With crispy, savory bacon, this dish will make any picky eater love veggies.
• Cajun Shrimp Caesar Salad – A lighter meal that doesn’t skimp on flavor, thanks to perfectly seasoned shrimp and homemade dressing.
• Low Carb Cajun Onion Rings – So crispy and zesty, with no white flour whatsoever.
• Keto Jambalaya – Chock full of spicy sausage and veggies — you won’t miss the rice.

• Small Skillet – The perfect size for sauteing okra for gumbo. However, you can skip it if you prefer to just saute in the dutch oven instead.
• Dutch Oven – A quality dutch oven is a must for gumbo! The cast iron helps it simmer properly at a consistent temperature, and the special textured lid on this one helps keep the moisture circulating.
• Souper Cubes – A convenient way to freeze individual portions of gumbo… or any soup.

Recipe Card

4.93 from 53 votes

Keto Gumbo

By Maya Krampf

This easy keto gumbo recipe is a Southern classic made low carb. It's a simple, healthy one-pot meal that's naturally thickened and full of flavor.

Cook: 1 hour

Total: 1 hour

Servings: 10 (adjust to scale recipe)

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Ingredients

U.S. - Metric

Tap underlined ingredients to see the ones I use.

• 12 oz Okra (fresh or frozen, sliced into 1/2-inch rounds) ▢
• 2 tbsp Olive oil ▢
• 12 oz Andouille sausage (sliced thinly) ▢
• 2 large Bell peppers (diced; I used red and green) ▢
• 1/2 large Onion (diced) ▢
• 1/2 cup Celery (diced) ▢
• 4 cloves Garlic (minced) ▢
• 8 cups Chicken broth, reduced sodium ▢
• 1 14.5-oz can Diced tomatoes (with liquid) ▢
• 2 tbsp Cajun seasoning (start with 1 tbsp if you don't want spicy) ▢
• 1/2 tsp Sea salt (to taste) ▢
• 24 oz Cauliflower rice (fresh or frozen) ▢
• 12 oz Medium shrimp (peeled and deveined, thawed if frozen) ▢
• 1-3 tsp File powder (optional, for thick gumbo, adjust to desired thickness) ▢

Instructions

[ See step photos ]

Tap on the times in the instructions to start a kitchen timer.

1. In a small skillet over medium heat, cook the okra for about 5 minutes, until any slime cooks away.

2. Heat the oil in a large dutch oven over medium heat. Add the bell peppers, onions, and celery. Saute for 5-8 minutes, until the vegetables are soft.

3. Add the sliced sausage. Saute for about 5 minutes, until browned.

4. Make a well in the center and add the minced garlic. Let it sizzle for about 30 seconds, until fragrant, then stir in with everything else.

5. Add the chicken broth, diced tomatoes, and sauteed okra. Season with cajun seasoning and sea salt to taste.

6. Bring the gumbo to a boil, then cover and simmer for 30 minutes.

7. Add the shrimp. Simmer for 5 minutes.

8. Add the cauliflower rice. Simmer for 5 minutes again, until shrimp is opaque and cauliflower rice is soft.

9. Remove from heat. Sprinkle gumbo with file powder and stir, until thickened.

Did you make it? Leave a review or tag me @wholesomeyum on Instagram!

Maya's Recipe Notes

Serving size: 1 1/2 cups

• Store: Keep the soup in the fridge for 2-3 days.
• Meal Prep: This keto gumbo is even better the next day! Perfect for making ahead.
• Reheat: Warm it up in the microwave or on the stove—just don’t overdo it, or the shrimp will get tough.
• Freeze: Freeze for 2-3 months, then thaw in the fridge overnight before reheating.

Nutrition Facts

Amounts per serving. Serving size in recipe notes above.

Calories 242

Fat 13.9g

Protein 17g

Total Carbs 12.8g

Net Carbs 8.6g

Fiber 4.2g

Sugar 4.8g

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy.

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Try More Of My Recipes

• 
  Keto Jambalaya
• 
  Coconut Shrimp
• 
  Chicken Pot Pie Soup
• 
  Cabbage And Sausage

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