Southern Keto Gumbo

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Savor the flavor of this delicious Gumbo; it’s made with a low-carb and gluten-free roux! It has all the aroma and spicy kick you’d expect from traditional Gumbo and is one of the most popular recipes in the bestselling Southern Keto cookbook.

A white dutch oven with gumbo in it. A bowl of gumbo and cauliflower rice.

I created this low carb gumbo recipe many years ago for my gumbo-loving husband. He loves cajun and creole food and always orders gumbo when we spot it on a restaurant menu. It’s one of the most popular recipes in my first book, Southern Keto. Try it and discover why so many people love this low carb gumbo!

Why you’ll love this low carb gumbo recipe

Southern Keto Gumbo is an amazing, flavorful dish full of southern charm. It’s a hearty stew made with a roux base and flavorful stock, but without the carbs. The main ingredients in this keto-friendly gumbo are sausage and chicken, celery, bell peppers, and onion. You can also add other meats, such as shrimp or crawfish, to make it even more satisfying! Serve it over cauliflower rice for an extra healthy twist on a classic Southern dish! You don’t need a flour-based roux to make a good Gumbo. You can follow the recipe card for complete directions. This one-pot meal is a good thing, and you’ll love this introduction to my southern Keto cooking.

What is traditional gumbo?

Gumbo is a hearty stew, usually made with a base of roux and stocks or other flavorful liquids such as shrimp stock. It typically contains vegetables such as celery, bell pepper, and onion but can also include meats like chicken, sausage, or seafood. This hearty Louisiana dish is famous across the south and beyond. Typical seasonings include filé powder, okra, and cayenne pepper, giving gumbo its unique flavor profile. Gumbo is often served over rice to create an even more satisfying meal!

Ingredients and substitutions

Avocado Oil  – A light, healthy oil with a high smoke point. Perfect for cooking chicken, shrimp, or fish. You can also use olive oil if you need to.

Boneless skinless chicken breast – Chicken breasts or chicken thighs can be used in this recipe.

Andouille or Smoked sausage – Flavorful addition to any dish. Andouille sausage has more of a spicy kick than smoked sausage. You can use either.

Salted butter – Butter is a classic ingredient in many recipes. Salted butter adds a touch of flavor to whatever you’re cooking. It brings the roux together in this recipe.

Almond flour – Gluten-free alternative to traditional flour.

Coconut flour – Another gluten-free option, coconut flour is perfect for baking or as a thickener for soups and stews.

Garlic –  An aromatic ingredient that adds flavor to many dishes. Minced garlic is a common addition to sautéed vegetables or pasta sauce.

Onion, Green bell peppers and Celery – Also known as the holy trinity of cajun and creole cooking. It’s the base of many dishes such as gumbo, jambalaya and crawfish étouffée.

Vegetable broth – You can also use chicken broth or stock.

Petite diced tomatoes – These bite-sized tomatoes are perfect for adding to soup, chili, or pasta sauce.

Creole seasoning – The flavor profiles of Cajun and Creole seasonings are similar. Cajun seasoning tends to have a spicier kick. Creole seasoning has a more herbal flavor. I’ve included a recipe for homemade creole seasoning in the recipe. You can use store-bought, but homemade doesn’t have additives and is easy to make and perfect for this gumbo!

Dried parsley – A common herb used as a garnish or to enhance the flavor of soups and stews.

Bay leaves – Often used in soups and stews, bay leaves give food a subtle woodsy flavor. Be sure to remove them before eating as they are not edible.

Okra – A Southern favorite often used in gumbo. You can use fresh or frozen okra.

Green onions – for garnish

Cauliflower rice – to serve over the gumbo. Shiritaki rice or riced hearts of palm are also good options.

Hot sauce – for serving, use your favorite brand. We like Louisiana hot sauce with gumbo.

How to make Southern Keto Gumbo

Gather your ingredients, your dutch oven, or a large stockpot, and let’s get started!

If you’re making the recipe for homemade creole seasoning, do that first. The recipe is included in the notes on the recipe card.

Step 1

Turn the heat to medium-high and add oil to the pot. Season your chicken with salt and pepper and cook it with the sausage until it’s browned on both sides. Remove the meat from the pan and leave the drippings. Use a fork to shred the chicken and set it aside for now.

Step 2

It’s time to make the roux. Turn heat to medium. Add the butter, almond flour and coconut flour to the drippings. Cook, stirring continuously, until the roux turns dark brown. This will take about 10 minutes.

Step 3

Add garlic, onion, green pepper, and celery to the roux. Cook the vegetables until they are tender, stirring occasionally. Add the chicken and sausage back to the pot. Stir in the broth, tomatoes, creole seasoning, parsley and bay leaves. Bring the gumbo to a boil and then lower the heat. Let it simmer for 30 minutes to develop more flavor.

Step 4

Add the okra to the gumbo. Cook until the okra is tender and the gumbo has thickened. This will take about 30 minutes. Remove the bay leaves and season the gumbo with salt and pepper to your taste.

Step 5

Serve bowls of gumbo with cauliflower rice and garnish it with green onions. Offer your favorite hot sauce for those who like gumbo extra spicy.


How many carbs are there in gumbo?

Keep in mind that this is a low-carb Gumbo, so the whole point of this soup is that the carbs are low. This gumbo recipe has 4.2 net carbs per serving.

Is gumbo keto friendly?

Yes, gumbo is a keto-friendly dish! This recipe has a gluten-free roux and is filled with healthy and low-carb ingredients such as onions, bell peppers, green onions, celery, garlic, butter, and oil. The only addition of carbs would be if you added to rice or pasta to the gumbo. But we prefer cauliflower rice for our gumbo. So Southern Keto Gumbo can be categorized under low carb and Keto.

How do I reheat gumbo?

Reheating keto-friendly gumbo is a simple and straightforward process! To reheat your gumbo, just place it in a pot on the stove over medium heat. Once it’s hot, serve and enjoy.

How do I store gumbo?

Leftover gumbo can be stored in an airtight container with a lid in the refrigerator for up to 5 days. After that, it can be stored in the freezer for up to 3 months.

Southern Keto Gumbo is a delicious and healthy dish filled with low-carb ingredients. Not only is it great for those following the keto lifestyle, but everyone loves it no matter what way they eat! If you want more Southern Keto recipes, check out Southern Keto Cookbook!

Low carb flourless peanut butter chocolate chip bars would be a great dessert to serve alongside your gumbo!

A white dutch oven with gumbo in it. A bowl of gumbo and cauliflower rice.

Southern Keto Gumbo

Savor the flavor of this delicious Gumbo; it's made with a low-carb and gluten-free roux! It has all the aroma and spicy kick you'd expect from traditional Gumbo and is one of the most popular recipes in the bestselling Southern Keto cookbook.
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Course: Main Course, Soup
Cuisine: cajun, Creole
Prep Time: 20 minutes
Cook Time: 1 hour 30 minutes
Servings: 8
Calories: 523kcal


  • 2 tablespoons avocado oil
  • 1 pound boneless, skinless chicken thighs
  • salt
  • pepper
  • 8 ounces andouille or smoked sausage sliced into 1/2 inch rounds
  • 2 tablespoons salted butter
  • 2 tablespoons finely ground almond flour
  • 1 tablespoon coconut flour
  • 2 cloves garlic minced
  • 1 medium onion chopped
  • 1 medium green bell pepper seeded and chopped
  • 3 ribs celery diced
  • 6 cups vegetable broth
  • 14.5 ounce can petite diced tomatoes
  • 2 tablespoons creole seasoning recipe in notes
  • 1 tablespoon dried parsley
  • 2 bay leaves
  • 1 1/2 cups sliced okra
  • sliced green onions for garnish


  • Heat the oil in a stockpot or dutch oven over medium-high heat. Lightly season the chicken with salt and pepper. Cook the chicken and sausage until browned on both sides, then remove the meat, leaving the drippings in the pan. Use a fork to shred the chicken.
  • To make the roux, set the pot with the drippings over medium heat and add the butter, almond flour and coconut flour. Cook, stirring constantly, until the flour turns dark brown, about 10 minutes.
  • Add the garlic, onion, green pepper, and celery to the pot and cook, stirring occasionally, until the vegetables are tender. Add the shredded chicken and sausage to the pot along with the broth, tomatoes, Creole seasoning, parsley, and bay leaves. Bring to a boil, then lower the heat and simmer for 30 minutes.
  • Add the okra and cook until it is tender and the gumbo is thickened, about 30 more minutes. Season to taste with salt and pepper. Remove the bay leaves.
  • To serve, spoon the gumbo into bowls alongside Cauliflower rice. Garnish with sliced green onions and serve with hot sauce.


Net Carbs 4.2
You can add shrimp, crawfish, or crabmeat to the gumbo if you like. 
Serve gumbo with cauliflower rice and hot sauce.  
Homemade Creole Seasoning
2 tablespoons paprika
2 tablespoons salt
2 tablespoons  black pepper
1 tablespoon onion powder
1 teaspoon dried ground oregano
1 teaspoon cayenne pepper
In a small bowl, stir together all of the ingredients until well combined.  Store in a jar with a lid.  Shake before each use.  
Tried this recipe?Mention @ketoislife or tag #natashassouthernflavor!


Calories: 523kcal | Carbohydrates: 6.4g | Protein: 17.7g | Fat: 24.8g | Fiber: 2.1g

Disclaimer: Nutritional information is included as a courtesy and is calculated to the best of my ability, using my preferred brands. I recommend calculation your own macros, as they can widely vary depending on the brands of ingredients you use.

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Author: Natasha Newton (Natasha's Southern Flavor)
Natasha is the founder of Natasha’s Southern Flavor. She has a passion for sharing delicious family friendly low-carb recipes that are easy to make and use readily accessible ingredients. Natasha has published three bestselling cookbooks. Her books and recipes have been featured by CNET, Delish, Mindbodygreen, Parade and Women’s Health. She enjoys traveling and spending time with her husband, two adult children, and three furbabies.
Read more about Natasha here.

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