Introduction
When it comes to Southern comfort food, few dishes are as iconic and soul-satisfying as gumbo. Traditionally, a thick, savory stew brimming with meats, vegetables, and Cajun spices, gumbo is a staple in Louisiana cuisine. But what if you’re on a low-carb or ketogenic diet and craving this Creole classic? That’s where this Best Keto Gumbo Recipe comes in. Crafted to retain all the flavor and heartiness of the traditional dish, this keto version is grain-free, gluten-free, and significantly lower in carbs—yet it doesn’t sacrifice an ounce of that rich, smoky, and spicy character.
Perfect for meal prep, family dinners, or cozy gatherings, this keto gumbo fits right into your low-carb lifestyle while delivering a big, bold Louisiana kick. Let’s dive into what makes this the ultimate low-carb gumbo you’ll keep coming back to.
Why This Is the Best Keto Gumbo Recipe
Unlike many keto gumbo recipes that merely swap one or two ingredients, this version is intentionally designed to maximize the depth of flavor without adding unnecessary carbs. Instead of using a traditional roux made with white flour, we create a low-carb roux alternative using almond flour or coconut flour, maintaining that familiar base without the starch. Add in smoky andouille sausage, tender chicken thighs, shrimp, and the Holy Trinity of Cajun cooking—bell pepper, onion, and celery—and you’ve got a gumbo that’s authentic in taste, keto in macros, and unforgettable in every bite.
Ingredients You’ll Need
Here’s everything you’ll need to make this keto-friendly gumbo at home. All ingredients are chosen for maximum flavor and minimal carbs:
Proteins
- 1 lb boneless, skinless chicken thighs (cut into chunks)
- 12 oz andouille sausage (sliced)
- 1 lb raw shrimp, peeled and deveined (tails optional)
Vegetables
- 1 green bell pepper, diced
- 1 small onion, finely chopped
- 2 stalks of celery, chopped
- 4 cloves garlic, minced
- 1 cup okra (optional but traditional; sliced)
Fats and Basses
- 4 tablespoons butter (or ghee for a dairy-free option)
- 2 tablespoons almond flour (or 1 tbsp coconut flour)
- 1 teaspoon xanthan gum (for thickening)
- 4 cups chicken bone broth (low sodium)
- 2 tablespoons olive oil
Seasonings & Herbs
- 1 tablespoon Cajun seasoning (sugar-free)
- 1/2 teaspoon paprika
- 1/2 teaspoon thyme (dried or fresh)
- 2 bay leaves
- Salt and black pepper to taste
- Hot sauce (optional, to taste)
Garnish
- Chopped parsley or green onions
- Cauliflower rice or keto-friendly cornbread (optional, for serving)
Step-by-Step Instructions for Making Keto Gumbo
Follow these steps for a rich, hearty, and keto-approved gumbo:
Step 1: Sauté the Sausage and Chicken
In a large, heavy-bottomed pot or Dutch oven, heat 1 tablespoon olive oil over medium heat. Add the sliced andouille sausage and brown until slightly crisped. Remove with a slotted spoon and set aside. Next, add the chicken thighs, season them with salt and pepper, and cook until they are browned. Remove and set aside with the sausage.
Step 2: Create the Low-Carb Roux
Add the butter to the same pot. Once melted, sprinkle in the almond flour and whisk continuously until the mixture turns a light brown—this should take about 5-6 minutes. Be careful not to burn the roux, and keep stirring to avoid clumping.
Step 3: Build the Flavor Base
To the roux, add the chopped onion, celery, and bell pepper (the “Holy Trinity”) and cook until softened, about 7-8 minutes. Stir in the minced garlic and cook for another minute. Add the cooked chicken and sausage back into the pot.
Step 4: Add Broth and Seasonings
Pour in the chicken bone broth and add the Cajun seasoning, paprika, thyme, bay leaves, and xanthan gum. Stir everything together, ensuring the gumbo thickens slightly. Bring to a simmer and cook on low heat for 30–40 minutes.
Step 5: Add Shrimp and Okra
Add the shrimp and okra (if using) during the last 10 minutes of cooking. The shrimp should turn pink and opaque when done. Stir well and adjust seasonings with salt, pepper, and hot sauce to taste.
Step 6: Serve and Garnish
Ladle your hot gumbo into bowls, garnish with fresh parsley or green onions, and serve with a scoop of cauliflower rice for that rice-like texture without the carbs.
Nutritional Breakdown (Per Serving)
- Calories: ~350
- Protein: ~35g
- Fat: ~22g
- Net Carbs: ~5g
Macros may vary based on the exact ingredients used.
Tips for the Perfect Keto Gumbo
1. Use Bone Broth for Flavor and Nutrition
Bone broth enhances the depth of flavor and provides essential collagen, electrolytes, and nutrients—perfect for keto dieters.
2. Cook Low and Slow
The secret to truly delicious gumbo is time. Slow simmering allows the flavors to marry beautifully and the proteins to become ultra-tender.
3. Don’t Skip the Roux
Even on keto, the roux is crucial for developing that gumbo depth. Almond flour or coconut flour creates a satisfying substitute without spiking carbs.
4. Spice It to Your Preference
Cajun seasoning varies in heat and salt. Always taste and adjust as needed. You can also use homemade Cajun seasoning to better control the flavor.
Variations to Try
Keto Seafood Gumbo
Use only shrimp, crab meat, and scallops for a gumbo packed with ocean flavor. Replace chicken and sausage for a pescatarian-friendly version.
Keto Gumbo Z’Herbes (Green Gumbo)
Add leafy greens like collard greens, mustard greens, and spinach. This is a more herbaceous gumbo, traditionally served during Lent.
Dairy-Free Version
Swap butter for avocado oil or ghee and skip the optional cheese topping to make the dish fully dairy-free and paleo-compliant.
What to Serve with Keto Gumbo
Cauliflower Rice
The perfect low-carb stand-in for traditional white rice.
Keto Cornbread
Almond flour-based “cornbread” pairs beautifully with the spicy richness of gumbo.
Side Salad
Add a refreshing crunch and balance out the meal with a crisp keto-friendly salad with a tangy vinaigrette.
Storage and Reheating Instructions
- Refrigerator: Store leftovers in an airtight container for up to 4 days.
- Freezer: Gumbo freezes beautifully. Store in freezer-safe containers for up to 2 months.
- Reheating: Warm on the stove over low heat until hot, or microwave individual portions.
Frequently Asked Questions
Is Gumbo Keto?
Traditional gumbo is not keto-friendly due to the flour roux and rice. However, this recipe modifies those elements to ensure it remains low-carb and suitable for ketogenic diets.
Can I Make This in a Crockpot?
Yes. Sauté the meat and vegetables first, then transfer everything (except the shrimp) to a slow cooker. Add shrimp in the last 20–30 minutes.
Can I Make This Ahead of Time?
Absolutely! Gumbo tastes even better the next day as the flavors deepen. It’s perfect for meal prep.
Final Thoughts
This Best Keto Gumbo Recipe delivers everything you love about authentic Cajun cooking, with none of the carbs. It’s warming, hearty, rich in flavor, and keto-approved from the first spoonful to the last. Whether you’re following a ketogenic lifestyle or simply looking for a gluten-free, low-carb version of a Southern classic, this recipe is a must-try. Serve it with cauliflower rice or keto bread, and you’ve got yourself a full comfort meal that fits perfectly within your health goals.
