Chicken and Sausage Gumbo – Keto Friendly, Roux-Free Cajun Classic
Why This Gumbo is Keto Friendly
This keto-friendly, rouxless chicken and sausage gumbo recipe delivers classic Louisiana flavor without the flour, carbs, or gluten. It starts with a rich homemade chicken bone broth, smoky sausage, tender rotisserie chicken, the Cajun trinity, and a full bag of okra for natural thickness.
Whether you're following a low-carb or ketogenic lifestyle, avoiding gluten, or just want a lighter version of a Louisiana favorite, this gumbo hits every note. It’s bold, cozy, full of depth, and perfect anytime it dips below 100° here in Cajun Country. This recipe has even fooled the king of all cooking critics, my dad.
Ingredients:
- 2 Tbsp Bacon fat or avocado oil
- 3 Onions
- 2 Bell pepper
- 3 Stalks Celery
- 6 Cloves Garlic
- 1 Bag Frozen Okra
- 3 Links Smoked sausage
- 2 Links Andouille sausage
- 2 Rotisserie or Smoked chickens, save bones for stock, meat shredded
- 3 Quarts Chicken Broth (make your own)
- 1 Tbsp All purpose seasoning (make your own, here’s my recipe)
- 1 Tsp Onion powder
- 1 Tsp Garlic powder
- 1 Tsp Redmond Real Salt
- 1/2 Tsp Black pepper
- 1/2 Tsp Cayenne pepper
Instructions:
The cheat code for the chicken in this recipe is store bought rotisserie chickens. Smoking your own chicken also adds a great depth of flavor. Pull all of the meat from the bones and use the bones for your broth. A gumbo is only as good as the ingredients you use. It all starts with a rich home made chicken bone broth. For this recipe, we used my homemade chicken stock that I make by slow cooking in the crockpot for about 24 hours.
Prep out all of your seasonings. Chop up the onions, celery and bell pepper, set aside. Mince the garlic and slice up the sausages. Strain the bone broth and set aside. Now that all your ingredients are ready, it should all start coming together.
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Start by adding the bacon fat or avocado oil to your favorite heavy bottomed pot. I love using my magnalite, but they don’t make them anymore. If you’re looking for a good pot of comparable quality, check out this aluminum roaster from Cajun Classic.
Now back to the cooking, add your sausages to the pot and get some good color on them. Once they’re browned, pull them from the pot and set them aside. Those additional drippings and the color that has formed on the bottom of the pot from frying the sausages will help with your overall color. Now add the onions, celery and bell peppers. Sweat them down a bit and make sure you scrape up all those drippings. Add in the minced garlic after your trinity has cooked down a bit. If you add the garlic too early, it may burn.
Then I added cut okra right from the freezer. Now I know everyone will say “ewww that’s gonna be slimy” but keep in mind we’re skipping the roux! I do cook it down a bit which gets rid of some of the sliminess that everyone is sure to be concerned about. Now we scoop out some of our bone broth that was made in the Crockpot. I like to add a little bit at a time to keep that strong simmer going.
Now add your favorite all purpose Cajun seasoning along with the onion powder, garlic powder, salt, cayenne and black pepper. Let it simmer for about 20-30 minutes before adding the sausage back in along with the chicken. Let simmer on low until it’s time to eat. Season to taste with salt, pepper and garlic powder.
I eat it just like this, but the fam love is served over Natural Heaven rice made from hearts of palm.
Tips:
- Use rotisserie chicken to save time and add depth. It’s your cheat code.
- Homemade bone broth = richer gumbo.
- Frozen okra helps thicken the gumbo naturally.
- Brown the sausage well — color = flavor.
- Let it simmer longer if you want it thicker.
- Taste at the end for salt. The broth and sausage already add saltiness.
My Secret Ingredient: Why I Use Quality Salt
Salt is the foundation of any great seasoning blend, and using the right one makes a big difference. That’s why I always reach forRedmond Real Salt — it’s unrefined, rich in natural minerals, and delivers a clean taste that enhances every spice in this mix.
Want to try it? Use my code EATS to save 15% at checkout.
Frequently Asked Questions About Keto Gumbo
If you’re new to making gumbo without a roux or you’re trying to keep things low-carb without sacrificing Cajun flavor, you’re not alone. These are the most common questions people ask when searching for keto gumbo recipes, gluten-free gumbo tips, and rouxless cooking methods. This guide will help you understand exactly how this recipe works, why it still tastes authentic, and how to make it perfect every time.
Can you make gumbo without a roux?
Yes! You can absolutely make gumbo without a traditional flour-based roux. This recipe uses okra, slow-simmered aromatics, and deeply browned sausage drippings to create a dark, rich flavor without any gluten or carbs. It still tastes like authentic Cajun gumbo, but remains keto-friendly and low carb.
What can I use instead of flour to thicken gumbo?
Okra and long simmering work together to thicken this keto gumbo naturally. The okra reduces as it cooks and adds body without becoming slimy. This method keeps the gumbo gluten-free, grain-free, and rouxless while still delivering a traditional gumbo texture.
Is gumbo keto friendly?
Traditional gumbo made with a flour-based roux is not keto friendly. However, this recipe eliminates the roux entirely and uses clean, low-carb ingredients such as chicken, smoked sausage, and okra. When served alone or over hearts-of-palm “rice,” it fits perfectly into a ketogenic lifestyle.
How many carbs are in keto gumbo?
Carb counts vary depending on brands of sausage and the amount of vegetables used, but most servings of this rouxless gumbo fall between 3–6 net carbs per bowl. Using low-carb sausage and serving without rice keeps the carb count lowest.
Can I use rotisserie chicken in gumbo?
Absolutely! This recipe is actually designed for rotisserie chicken. It’s the ultimate shortcut because you get tender meat and can use the leftover bones to make a rich bone broth. If you want deeper flavor, smoked chicken works beautifully too.
How do you keep okra from being slimy in gumbo?
The key is adding the okra frozen and cooking it down before adding the broth. Allowing it to sauté and reduce helps remove most of the mucilage (the “slime”), leaving a thick gumbo texture without the gooey feel.
What sausage is best for keto gumbo?
A combination of smoked sausage and andouille sausage gives the best flavor. Look for brands with no added sugar to keep it keto friendly. Browning the sausage in the pot first also helps develop that classic gumbo color. My favorite sausage is actually made in a small local meat market that is inside a gas station here in Louisiana.
What can I serve with keto gumbo?
Many keto cooks enjoy gumbo as-is, but it’s also fantastic served over:
• Hearts of palm rice
• Cauliflower rice
• Shirataki “miracle” rice
• Sautéed cabbage
All of these options keep the dish low-carb and gluten free. I personally skip it altogether most of the time. If I had to choose the one that is the closets to the real thing, it would be Natural Heaven Rice made with Hearts of Palm.
Can I freeze this keto gumbo?
Yes, this gumbo freezes extremely well because it contains no roux. Store in airtight containers for up to 3 months. Reheat on the stovetop to maintain the best flavor and texture.
Is rouxless gumbo authentic?
While most traditional Cajun gumbo uses a roux, rouxless gumbo is equally authentic especially in households where gluten allergies or low-carb lifestyles are common. The core of gumbo is flavor, not flour, and this version delivers on deep Cajun flavor without the carbs.
