Keto Gumbo
A soulful Louisiana stew of andouille sausage, shrimp, and chicken thighs simmered in a dark, nutty roux made from almond flour and the holy trinity. Each hearty bowl has just 6.4g net carbs and comes together in about 1 hour 5 minutes.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 6. Values are estimates; brands vary.
This keto gumbo delivers all the smoky, soulful depth of the New Orleans classic—dark roux, the holy trinity, andouille, chicken, and shrimp—without the high-carb flour or rice. A slow-toasted almond flour roux does the heavy lifting, so every bowl stays rich, hearty, and genuinely low-carb.
Ingredients
- 1/3 cup avocado oil (for the roux and sautéing)
- 1/2 cup almond flour
- 1 lb boneless skinless chicken thighs, cut into bite-size pieces
- 12 oz andouille sausage, sliced into rounds
- 1 lb large shrimp, peeled and deveined
- 1 medium green bell pepper, diced
- 2 celery stalks, diced
- 1/2 medium yellow onion, diced
- 4 cloves garlic, minced
- 6 cups chicken broth
- 1 (14.5 oz) can diced tomatoes, drained
- 2 tbsp Cajun seasoning (no added sugar)
- 2 bay leaves
- 2 cups sliced okra (fresh or frozen)
Instructions
- 1
Make the roux: In a heavy Dutch oven over medium-low heat, warm the avocado oil, then whisk in the almond flour. Cook, whisking constantly, for 8-10 minutes until it turns a deep golden-brown and smells nutty. Watch it closely so it doesn't burn.
- 2
Add the diced onion, bell pepper, and celery (the holy trinity) to the roux and cook 4-5 minutes until softened. Stir in the garlic and Cajun seasoning and cook 1 minute more until fragrant.
- 3
Pour in the chicken broth a little at a time, whisking to keep it smooth, then add the drained tomatoes and bay leaves. Add the chicken and sliced andouille. Bring to a gentle boil, then reduce to a simmer.
- 4
Simmer uncovered for 25 minutes, stirring occasionally, until the chicken is cooked through and the broth has thickened slightly.
- 5
Stir in the okra and simmer 8 minutes. Add the shrimp and cook 4-5 minutes, just until pink and opaque. Remove the bay leaves.
- 6
Taste and adjust seasoning with salt and hot sauce. Ladle into bowls and serve over cauliflower rice if desired.
Tips & notes
- Skip the traditional rice and serve over warm cauliflower rice to keep it keto without losing the classic gumbo experience. (Cauliflower rice adds about 2g net carbs per 1/2 cup.)
- Okra naturally thickens the stew. If you prefer it thicker, mash a few okra rounds against the side of the pot, or simmer 10 minutes longer uncovered.
- Stores well: refrigerate up to 4 days or freeze up to 3 months. The flavor deepens overnight, making it excellent for meal prep. Reheat gently to avoid overcooking the shrimp.
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Frequently asked questions
- How many carbs are in keto gumbo?
- Each serving has 6.4g net carbs (9.2g total carbs minus 2.8g fiber), 438 calories, 34g protein, and 30g fat. This recipe makes 6 generous bowls.
- What replaces the flour roux in keto gumbo?
- Traditional gumbo uses a wheat-flour roux, which is high in carbs. Here we slowly toast almond flour in avocado oil to get the same deep, nutty, dark roux flavor while keeping the dish low-carb and gluten-free.
- Can I make keto gumbo ahead of time?
- Yes. Gumbo actually tastes better the next day as the flavors meld. Make it through the okra step, refrigerate, then reheat and add the shrimp just before serving so they stay tender.
