Keto Gumbo

It's getting colder and you'll want food that can stick to your bones better, warm you up from the inside. Gumbo is the perfect solution for this, but usually is packed with hidden carbs. The goal here was to keep much of the gumbo spirit, but cut the carbs where we could. Takes some time to make, but the results are well worth the effort.


What you need

  • 1 link of Smoked Sausage

  • 4 Chicken Thighs

  • 1/2 cup Grapeseed Oil

  • 1/2 cup Cauliflower flour (I chose to go with this, but a few different flour alternatives could work)

  • Trinity (1/2  an onion, 2 celery stalks,  1 bell pepper)

  • 6 Garlic cloves

  • 64 ounces of chicken stock

  • 1 can of Miller Lite (any low carb beer can work here, but this one was my preference)

  • 5 Bay Leaves

  • Thyme

  • Salt and a lot of fresh ground pepper


How to cook it

  1. Start by pan searing your chicken thighs, we want to get a nice color on them. (8 minutes or so per side)

  2. Chop your trinity and crack open the beer, you will need these ready for the next step

  3. Make your roux

    1. Okay, this was my first time doing this and it went REALLY wrong REALLY fast. This will go quick, so make sure you are ready

    2. In a cold pot, mix your oil and flour together and put over low heat.

    3. Continue to stir throughout the whole process. 

    4. We are looking for a milk chocolate like color, I noticed that the cauliflower flour browns really quick so just keep stirring so nothing burns.

  4. Once roux is done, add your trinity and cook until your onions are beginning to go translucent 

  5. Check on your chicken and deglaze pan with a few ounces of beer

  6. Add your garlic and cook until fragrant

  7. Add half of your beer and cook the alcohol out (shouldn't take too long)

  8. Add your chicken stock

  9. Add bay leaves, salt, a lot of pepper, and your thyme

  10. Introduce your chicken thighs and sausage (sausage should be cut into coins)

  11. Bring to a light simmer and cover. 

  12. Stir every 20 minutes for at least 3 hours. (it can go longer, but the smells in your house will be too much to wait any longer)

  13. Done! Enjoy with some cauliflower rice or on it's own.


The Macros

Per Serving: (1/8 of total)

  • Net Carbs: 6g

    • Total Carbs: 9g​

    • Fiber: 3g

  • Fat: 24g 

  • Protein: 18g

  • Calories: 330

For Whole Batch:

  • Net Carbs: 51g

    • Total Carbs: 74g​

    • Fiber: 22g

  • Fat: 193g

  • Protein: 144g

  • Calories: 2641