Low-Carb Gumbo

We are cutting back on the number of carbs we are eating. Which means I had to find a still-great but lighter version of one of my favorite dishes, gumbo. This low-carb gumbo has most of the great ingredients you’d expect in a gumbo, minus a few that pack on the carbs, such as rice and flour (for the roux).

Low-Carb Gumbo

You wouldn’t expect liquid smoke in a gumbo, and I know, some folk just think liquid smoke is evil, but without a roux, this low-carb gumbo needs something, and that hint of smoke is it. You can omit it if you like, but you’ll want to substitute something smoky. I recommend smoked salt as a substitution. If you use it instead, just leave out the kosher salt.

If you aren’t counting your carbs and are craving a more traditional gumbo, check out my favorite recipe here.

Low-Carb Gumbo

This low-carb gumbo has most of the great ingredients you’d expect in a gumbo, minus a few that pack on the carbs, such as rice and flour (for the roux).
Course Main
Cuisine American
Prep Time 15 minutes
Cook Time 2 hours
Total Time 2 hours 15 minutes
Servings 8 servings
Calories 588kcal

Ingredients

  • 4 tablespoons unsalted butter
  • 1 small onion diced
  • 1 stalk celery diced
  • 1/2 cup green bell pepper diced
  • 1 tablespoon garlic minced
  • 1/2 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper
  • 1/2 teaspoon cayenne pepper
  • 1/2 teaspoon Italian seasoning
  • 1 cup okra sliced (frozen is ok, just make sure it is fully defrosted before adding)
  • 1 pound Andouille sausage cut into 1/4″ slices
  • 1 small chicken roasted, skinned, boned, chopped. Rotisserie chicken is great too!
  • 1 can spicy Rotel tomatoes
  • 1 tablespoon Worcestershire sauce
  • 1/2 teaspoon liquid smoke
  • 6-8 cups chicken stock depending on how thick you like your gumbo
  • 2 green onions diced
  • 1 pound shrimp medium-sized, cleaned, deveined
  • 1 tablespoon gumbo filé powder

Instructions

  • Melt the butter in a large pot over medium heat.
  • Add the onion and saute until starting to soften.
  • Add the celery, green bell pepper, garlic, salt, black pepper, cayenne pepper and Italian herbs.
  • Stir and saute until the vegetables soften.
  • Add the okra and cook until it is tender.
  • Add the Andouille and chicken. Stir and let cook for 5 minutes.
  • Add the Rotel, Worcestershire, and liquid smoke. Stir.
  • Add in the chicken stock and bring mixture to a boil. Reduce to a simmer and let simmer for 1 hour.
  • Stir in the green onions, shrimp, and filé powder.
  • Stir, add more salt and pepper, to taste, if needed, and let cook for 15 minutes or until the shrimp have turned pink and are cooked through.

Nutrition

Calories: 588kcal | Carbohydrates: 12g | Protein: 58g | Fat: 33g | Saturated Fat: 12g | Trans Fat: 1g | Cholesterol: 301mg | Sodium: 1471mg | Potassium: 877mg | Fiber: 1g | Sugar: 5g | Vitamin A: 526IU | Vitamin C: 20mg | Calcium: 149mg | Iron: 5mg

Nutritional values are approximate.